E phethahetse bakeng sa Lijo tse Ntle tsa Carb
Ho fokotsa lik'habohaedreite e bile sepheo sa ho lahleheloa ke boima ba 'mele le merero ea bophelo bo botle,' me ka mabaka a utloahalang. Le hoja e se bohle ba babe, Maamerika a mangata a ja li-carbs tse ngata haholo - le tse fosahetseng. Hangata Carbs e oela ho e 'ngoe ea likarolo tse tharo tse ka sehloohong: tsoekere, starch kapa fiber. Li-fibre le starch li rarahaneng li-carb tse entsoeng ka lihlopha tse ngata tsa tsoekere tse kopantsoeng hammoho.
Litholoana, meroho, lijo-thollo le limela li kenella likarolong tsena tse peli. Ka lehlakoreng le leng, tsoekere e na le lik'habohaedreite tse bonolo. E hlaha ka tlhaho litholoana le lebese, empa le tsona li ka kenngoa lijong ka mokhoa oa sucrose.
Tlhaloso ea hau ea letsatsi le letsatsi ea lik'habohaedreite
Tsamaiso ea Lijo le lithethefatsi e khothalletsa hore li-carbs li kenyele pakeng tsa 45 le 65 lekholong ea kakaretso ea khalori ea letsatsi le leng le le leng. Leha ho le joalo, bolotsana ba ho kenyelletsa li-carbs ho ja lijo tse nepahetseng ke ho tseba hore na u khetha eng - le hore na u lokela ho e qoba. Ntho ea bohlokoa ea ho theola boima ba 'mele le ho ntlafatsa bophelo bo botle ka mokhoa o fokolang oa carb ke ho fokotsa ho ja lijo tse nang le tsoekere e ekelitsoeng hammoho le lijo tse hloekisitsoeng, tse kang tsoekere e tsoekere le li-dessert. Lijo tsena li jere lik'halori empa li na le melemo e fokolang haholo ea phepo.
Litholoana le Meroho
Le hoja lijo tse tlaase tsa carb li atisa ho thibela ho sebelisoa ha litholoana le meroho, ha ho na bopaki ba hore mofuta ona oa li-carb o lebisa ho boima ba 'mele kapa leha e le efe ea likotsi tse amanang le botenya.
Ha e le hantle, hangata litholoana le meroho li thusa ho lahleheloa kapa ho boloka boima ba 'mele ho tloha ha lihlahisoa tsa tsona li u thusa hore u ikutloe u khotsofetse.
Har'a litholoana le meroho, ba bang ba emela melemo ea bona ea phepo e nepahetseng. Li-carbohydrate li-zucchini, limela tse bonolo tse ka kenang lijong tse ngata tse fapaneng, ke mofuta o molemo o sa tlatsetseng ho fumana boima ba 'mele' me ka sebele o ka u thusa hore u fokotse boima ba 'mele.
Ho phaella moo, zucchini ke mohloli o motle oa vithamine C, vithamine B6, riboflavin, le manganese, hammoho le ho senyeha ha limatlafatsi tse ngata.
Tsukini ke motsoako o tsoileng matsoho haholo o ka nkang litlolo tsa sejana sefe kapa sefe seo u se bōpang. Khaola lihlopha (sebelisa peeler ea meroho ho etsa hore e be bonolo), e ka nkela sebaka sa pasta (kapa, le ho feta, bona recipe ena ea pasta ea zucchini ). Ho bonolo ho hōla, 'me le hoja e le meroho ea lehlabula, hangata e fumaneha habonolo selemo ho pota.
Li-carbohydrate le Litebelisoa tsa Fiber bakeng sa Zucchini
- 1/2 senoelo sa zucchini tse hahiloeng: 1.5 gram e sebelisang (letlooa) lik'habohaedreite hammoho le fiber ea 1 gram le lik'hilojule tse 10
- 1 zucchini tse mahareng (tse ka bang 7 oz): 5 dikgerama tse sebetsang (letlooa) lik'habohaedreite le 2 grams fiber le lik'hilojule tse 31
- 4 oz zucchini (1/4 lb.): 3 dikgerama tse sebetsang hantle (net) tsa lik'habohaedreite hammoho le fiber ea 1 gram le lik'hilojule tse 18
Index ea Glycemic bakeng sa Tsucchini
Joalo le ka meroho e mengata e seng ea starchy, ha ho na tlhahlobo ea saense ea index ea glycemic ea zucchini.
Ho hakanngoa Mojaro oa Glycemic of Zucchini
- 1/2 senoelo sa zucchini tse hahiloeng: 1
- 1 zucchini e bohareng (tse ka bang 7 oz): 3
- 4 oz zucchini (1/4 lb.): 2
Li-Recipes tsa Carb tse nang le Zucchini
E beha li-pasta tse hlalositsoeng ka holimo, kapa leka tsena:
- Squash Casserole ea Italy
- Limela tsa Meroho tsa Mediterranean (Ho tšoana le Ratatouille)
- Nako e Ntle ea Carb
> Mehloli:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. " Lethathamo la Machaba la Index ea Glycemic le Melao ea Boima ea Boima ba Glycemic: 2002. " American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
> USDA National Nutrient Database bakeng sa Standard Reference, Release 20.