Eketsa tatso le thahasello lijana tsa hau tse tlaase ka li-eiee tse tala
Hangata li-onion tse tala li sebelisoa ka tsela e sa tšoaneng le ea li-oiee ea selemo le scallion, le hoja li-scallions li sa le monyenyane ebile li na le bulb e tšoeu. Li-eiee tse tala li fana ka monate o mongata oa li- eiee , empa li na le lik'habohaedreite tse seng kae, kaha feela karolo ea bulb e na le lik'habohaedreite tse bohlokoa.
Li-carbohydrate le Litebelisoa tsa Fiber tsa Liiee Tse Tala
- 1/2 senoelo se entsoeng ka boiee bo omeletseng: 3 dikgerama e sebetsang (letlooa) lik'habohaedreite hammoho le 1.5 dikgerama le lik'hilojule tse 16
- 1 e oiee e bolila bo botala (e ka bang bolelele ba lisenthimithara tse 4): 1/2 gram e sebetsang (net) ea lik'habohaedreite hammoho le 1/2 gram fiber le lik'hilojule tse 5
- 1 ounie oiee e tala e ts'oetsoeng: 1 gram e sebetsa (letlooa) lik'habohaedreite le fiber e 1 ea grama le lik'hilojule tse 9
Index ea Glycemic le Glycemic bakeng sa Green Eiee
Joaloka le meroho e mengata e sa starchy, eiee e tala ha e lekanyetsoe ke letšoao la glycemic . Hobane ba na le lik'habohaedreite tse fokolang, ha ba khone ho hlahlojoa ke letšoao la glycemic 'me ba nahana hore ba na le GI e tlase haholo. Mojaro oa glycemic, o nahanang ka chelete e ka jeoang, o na le litekanyo tsena:
Mojaro oa Glycemic:
- 1/2 senoelo sa eiee e hahiloeng: 1 (e tlaase haholo)
- 1 e oiee e tala e bohareng (e ka bang bolelele ba lisenthimithara tse 4): 0 (e tlaase haholo)
1 oiee oiee e tala: 0 (e tlaase haholo)
Bohlokoa ba Nutrition ea Liiee Tse Tala
Ka phepo e nepahetseng, eiee e tala e na le melemo ea li-eiee le meroho. Ke mohloli o babatsehang oa vithamine K le vithamine C, le mohloli o motle haholo oa vithamine A le folate.
Green eiee 101
Liiee tse tala li fumaneha selemo ho pota. Li na le litlhōrō tse tala tse tala tse nang le setsi se tiileng se tšoeu se kenyang letlobo la metso. Li-oiee tsohle tse tala li jeoa, le hoja u ka batla ho felisa metso e nyenyane. Tleloubu karolo ea li-onion e tala e latsoa ka mokhoa o bonolo ho amana le bulb e kholo.
Maqhubu ha a na tleloubu. Hangata lieie e tala e jeoa e le e tala, empa e ka etsoa, e halikiloe, kapa e sauteed, e feletse kapa e khethiloe.
Tsela ea ho Boloka Eiee e Tala
Tlosa liphutheloana tse kang lihlopha tsa rabara le ho lahla makhasi a senyehileng. Li koahele ka mokotleng oa polasetiki 'me u li boloke karolong ea lihlahisoa tsa meroho ea sehatsetsing sa hau. Ha lia lokela ho bolokoa matsatsi a fetang a mahlano. Ba ka 'na ba batla kapa ba lahleheloa ke khanya ea bona ka matsatsi a mabeli ho isa ho a mararo, ho itšetlehile ka hore na ba ne ba le bacha joang ha u ba reka. Boloka li-eiee tse tala ka thōko ho lijo tse atisang ho monya monko oa oiee tse kang li-mushroom kapa poone.
Litsela Tse 5 tsa ho Sebelisa Eiee e Tala, Li-Scallions le Li-Anyezi Tsa Spring
- Li-sopho e monate: Fafatsa liiee tse tala tse omeletsoeng ka holim'a sopho bakeng sa khanya e nyenyane le 'mala.
- Etsa li-sandwich ka mefuta-futa: Li-salva kapa li-kana tsa khoho li tsamaea hantle le li-eiee tse tala ka sandwich.
- Eketsa li-salate: Li ka ntlafatsa liaparo tsa salate tsa hao mme li fana ka crunch e monate ho salate ea hau.
- Etsa li-pesto tsa Sechaena: Sebelisa li-processor tsa lijo le ho kopanya li-eiee tse tala, konofolo, ginger le oli ea mohloaare ho etsa moriana kapa ho jala tse ka kenngoa lijong tsa nama kapa tse sebelisoang ka holim'a meroho e meng.
- Li-embellish dips : Ho fafatsa liiee tse tala tse teteaneng ho eketsa mmala le thahasello ho pata hammoho le tatso.
> 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/.