Hlahloba phepo e nepahetseng, carbs le lik'hilojule tse meroho le makhasi
Lettuce le meroho e meng ea makhasi ka linako tse ling e nkoa e le "mahala" lijo ka lijo tse tlaase tsa carb hobane li na le tšusumetso e fokolang ea tsoekere ea mali. Hobane lettuce e na le lik'hilojule tse fokolang ka kakaretso, hangata ha e lekanyetsoe lijong tse tlaase tsa khalori.
Hase Li-Lettu Tsohle Tse Tšoanang le Ts'eetlo le Bophelo bo Botle
Li-lettuce, taelo e akaretsang ke "lefifi le letala, le molemo ho uena." Le hoja lettuce kaofela e na le phepo e nepahetseng, ho na le phapang e kholo pakeng tsa lettuce ea iceberg le meroho e lefifi e kang romaine.
Romaine e na le vithamine A e fetang 17 ho feta lettuce le leqhoa . Mokhoa o molemo ka ho fetisisa ke ho ja motsoako oa meroho ka salate ea hau, ho akarelletsa le bofubelu, kaha e 'ngoe le e' ngoe e na le sehlopha sa linaleli se fapaneng ho kenya letsoho.
Lettuce ke mohloli o motle haholo oa fiber, vithamine K le vithamine A. Ke mohloli o motle haholo oa vithamine C, tšepe, le folate, le mohloli o motle oa thiamine, potasiamo le manganese.
Lik'habohaedreite le Litekanyetso tsa Fiber bakeng sa Lettuce
Li-carbohydrate li thathamisitsoeng ho lettuce tse fapaneng tsa lefapha la Amerika la Temo la Temo li fapana hoo ho seng joalo hore phapang e ka 'na ea se ke ea bohlokoa,' me mohlomong e bakoa ke sesuputso e itseng e lekiloeng ho e-na le hore e be le phapang ea sebele pakeng tsa mefuta e sa tšoaneng. Tsena ke methati.
- 1 senoelo sa lettuce le sesebelitsoeng: 0,6 gram e sebetsang (net) lik'habohaedreite hammoho le 0.5 gram ea fiber le lik'hilojule tse 7
- 1 lekhasi le leholo la lettuce: 0,3 gram e atlehang (letlooa) lik'habohaedreite hammoho le 0,3 grams fiber le lik'hilojule tse 3
- 4eunces lettuce: 1.5 dikgerama e sebetsang (letlooa) lik'habohaedreite le 1.5 ligrama fiber le lik'hilojule tse 16
Index ea Glycemic le Mojaro oa Glycemic bakeng sa Lettuce
Joalo le ka meroho e mengata e seng ea starchy, letšoao la lettuce la glycemic le ke ke la lekoa ka mekhoa e tloaelehileng hobane ba na le lik'habohaedreite tse seng kae haholo. Ka lebaka leo, lettuce ha ea lokela ho ba le phello e fokolang ka tsoekere ea hao ea mali haeba u e ja u le mong, 'me ho e-na le hoo u lokela ho nahana ka letšoao la glycemic ea leha e le efe ea salate kapa likarolo tse ling tsa lijo.
Mocheso o tšoaetsanoang o na le boikutlo ba lijo tse jeoang hape, 'me boleng ba tlase ho 10 bo nkoa e le bo tlase' me bo na le phello e fokolang ka tsoekere ea mali kapa insulin. Mona ke tekanyo e lekantsoeng ea glycemic ea lettuce:
Mojaro oa Glycemic:
- 1 senoelo sa lettuce le shredded: 0
- 1 lekhasi le leholo la lettuce: 0
- 4eunces lettuce: 1
Lettuce le ho ja-Carb ho ja
Tsela e 'ngoe ea lijo tse tlaase le ea gluten-ke ho nka bohobe, li-buns le li-tortilla ka lekhasi le leholo la lettuce ho potoloha sandwich kapa ho phuthela ho tlatsa. E ka etsa hore ba bang ba tloaele ho etsa joalo, 'me ka sebele u hloka li-napkins tse eketsehileng le mochini oa ho hlatsoetsa matsoho kamora' lijo.
Saladi e qhibililoeng ke tsela e fapaneng le sekotlolo se tloaelehileng sa makhasi le seaparo. U ka etsa salate e tala tseleng ea hau e kholo ka ho phaella khōho le lisebelisoa tse ling tse khotsofatsang.
Haeba u kile ua tloaelloa ho ba le khoho kapa sesepa ea tuna ho sandwich, leka ho e-na le eona holim'a sekotlolo sa meroho e makhasi. U tla fumana melemo ea meroho mme u kenye litlolo tse eketsehileng.
> 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/.