Semela sa Starchy Meroho ho E-na le Mmele
U ka 'na ua makatsoa ha u fumana hore lebokose la metsi ha le na linate (kapa le amana le linate), empa ho e-na le hoo, ho na le metso e metsoako ea limela. Haeba o fokotsa lik'habohaedreite tsa hau, ho tseba hore na li na le tse kae tse bohlokoa e le hore u ka etsa qeto ea hore na u ka kenya sebaka sefe.
Limela tsa lebokose tsa metsi li lengoa libakeng tse nang le majoe kapa marulelong 'me li ka jeoa tse tala kapa tse phehiloeng.
Li tsebahala ka ho fetisisa e le sejo se tummeng sa ho pheha Sechaena. Tatso ea bona e bonolo mme e monate haholo. Mohlomong ntlha e kholo ka ho fetisisa ea ho rekisa li-chestnuts ke hore li lula li le mongobo ha li phehiloe kapa li entsoe ka makotikoto, e le hore li khone ho eketsa moaparo o motle ho lijana. Le hoja e le starchy, li nyenyane, ka hona ho fokolloa ka mofuthu kapa ka salate ho ka ba monate oa ho eketsa.
Haeba o batla sebaka se tlase sa carb bakeng sa li-chestnuts tsa metsi, leka jicama , e leng eona e bonolo hape e phunyeletsang, le hoja e sa boloke ho e pheha nako e telele.
Lik'habohaedreite le Likarolo tsa Fiber bakeng sa Chestnuts ea Metsi
Libaka tsa lik'habohaedreite bakeng sa li-chestnuts tsa metsi tse tala le tse nang le makotikoti li fapane le ditshwantsho tsa USDA hobane litekanyetso tsa mefuta e fapaneng ea makotikoti li kenyeletsa boima ba metsi ba li jereng. Melao e tala e ka 'na ea e-ba e tloaelehileng bakeng sa tšebeliso eo u tla e sebelisa ka li-chestnuts tsa metsi.
- 1/2 senoelo sa metsi a tala a li-chestnut: ligrama tse 13 tse atlehang (letlooa) lik'habohaedreite , 2 grams fiber, lik'hilojule tse 60
- 4 li-chestnuts tsa metsi tse tala (tse ka bang 1 1/2): ligrama tse 8 tse sebetsang hantle (net), lik'hilograma tse 1, lik'hilojule tse 35
- 1/2 senoelo se entsoeng ka makotiki se nang le lik'hasete tsa metsi: ligrama tse 7 li atleha (letlooa) lik'habohaedreite, 2 dikgerama, likhaseli tse 35
- 4 li-chestnuts tse ka hare tse nang le makotikoti (hoo e batlang e le ounce): ligrama tse peli li sebetsa (letlooa) lik'habohaedreite, li-fibre tse 1, lik'hilojule tse 14
Ha li bapisoa le li- jicama , li-chestnuts tsa metsi tse nang le makotikoti li na le lik'habohaedreite tse nang le litlhapi tse tharo, ha li-chestnuts tsa metsi tse tala li feta ka makhetlo a fetang a mahlano.
Index ea Glycemic bakeng sa Chestnuts ea Metsi
Ha ho liphuputso tsa tlhahlobo ea li-chestnuts tsa metsi tse nang le glycemic tse tlalehiloeng libukeng tsa saense, kahoo mocheso oa glycemic o ke ke oa baloa. U ka bona letšoao la glycemic tse thathamisitsoeng libakeng tse ling tsa chestnuts tsa metsi, empa ha li hlahe tafoleng ea litšupiso mme lihlopha tse seng kae tse joalo li fapane haholo. Lethathamo la glycemic le bontša hore lijo tse itseng li phahamisa maqhubu a mali a mali. Mojaro oa glycemic o nka boholo ba ho sebetsa e le boitsebiso. Joalokaha li-chestnuts tsa metsi li atisa ho sebelisoa ka chelete e fokolang li-recipes le li-salate, boholo ba ho sebeletsa e tla ba ntho e itseng.
Melemo ea Bophelo ea Chestnuts ea Metsi
Senoelo sa 1/2 sa metsi a chestnuts se fana ka karolo ea 4 lekholong ea bohlokoa ba letsatsi le leng le le leng ea vithamine C le karolo ea 10 lekholong ea boleng ba tšepe ea letsatsi le leng le le leng. Li-chestnuts tsa metsi ke mohloli o motle oa potasiamo, manganese, calcium, koporo le vithamine B6.
Khetho ea Chestnut ea metsi le polokelo
Chestnuts ea metsi a nang le makotikoti, eo ho totobetseng hore e fumaneha hangata, e lokela ho hlatsoa ho tlosa tatso ea "canned".
Ha u khetha li-chestnuts tse ncha tse metsi a tala, khetha tse nang le letlalo le boreleli le le sa tsitsang ntle le matheba a bonolo.
Li boloke ka sehatsetsing ka mokotleng oa polasetiki, moo li ka 'nang tsa qeta libeke tse peli, ho itšetlehile ka hore na li se li le joang. Pele o ja, li-chestnuts tsa metsi tse tala li lokela ho hlajoa, 'me top top e sliced off.
> Mehloli:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Tables ea Machaba ea Glycemic Index le Melao ea Boima ea Boima ba Glycemic: 2008. Tlhokomelo ea lefu la tsoekere . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA National Nutrient Database bakeng sa Standard Reference, Lefapha la Temo la United States. https://ndb.nal.usda.gov/ndb/.