Kamoo batho ba ratang litapole ba fanang ka lijo tse fokolang tsa carb
Ha ho pelaelo hore litapole li ka holimo ho li-carb tse phahameng le lenane le phahameng la limela tsa glycemic. Haeba u le lijo tse fokolang haholo, u ka 'na ua hloloheloa litapole, haholo-holo haeba u e-ea ho tšelisa lijo. Leha ho le joalo, ho na le litaba tse monate haeba u le lijo tse fokolang, ha ho na khetho e mpe, 'me haeba u le lijo tse fokolang tsa carb ho na le mekhoa e monate le e phetseng hantle ho litapole.
Lik'habohaedreite le Likarolo tsa Fiber
Litapole ke tse ling tsa meroho e phahamenghali ea carb, starchy le glycemic e ngata haholo. Haeba u le lijo tse fokolang tsa carb, joale litapole li lokela ho qojoa.
| Litokisetso tsa litapole | Carb, fiber le khalori li na le tse ling |
|---|---|
| 1/2 senoelo se qhibililoe litapole tse tala | 12 grams net carbs , 2 dikgerama fiber, 58 lik'hilojule |
| 1 litapole tse mahareng (ho fihlela ho tse 3 cm ka bophara; hoo e ka bang li-ounces tse 7,5) | 33 grams net carbs, 5 dikgerama fiber, 164 lik'hilojule |
| 1 litapole tse khōlō (ho fihlela ho 4 1/2 cm) bophahamo ba li-ounces tse 13) | 57 grams, carbs, 8 grams, 284 lik'hilojule |
| 1/2 senoelo sa litapole tse nang le lebese (ha ho na botoro): | Li-grama tse 17 tsa carbs, ligrama tse 2 tsa mafura, lik'hilojule tse 87 |
| 1/2 senoelo sa litapole tse pholileng tse entsoeng ka litapole tse nang le metsi a phofo (hang-hang) ka lebese | 13 grams net carbs, 2 dikgerama fiber, 114 lik'hilojule |
Index ea Glycemic
Lethathamo la lijo tsa glycemic ke letšoao la hore na lijo li tsosa tsoekere ea mali ka bongata hakae le ka potlako hakae. Liphuputso tsa lenane la glycemic ea litapole li ngata ebile lia fapana.
Liphetho li fumaneha hohle ho tloha ho tse 56 ho ea ho tse 111. Boholo ba likarolo tse lekanngoa li bohareng ba bo-80, ho etsa litapole e le e 'ngoe ea lijo tse nang le li-glycemic ho pota-pota, le hoja mefuta e sa tšoaneng ea waxy, e kang litapole tse khubelu, tse atisang ho li tšoara sebōpeho ho e-na le ho roba ka starch, ho batla ho se bonolo ho feta li-russets le litapole tse ling tsa starchy.
Litapole li feta glycemic ho feta tsoekere .
Ho hakanngoa Mojaro oa Glycemic
Boima ba lijo bo amana le lenane la glycemic empa bo nka boholo ba ho sebeletsa. Boima ba 'mele bo lekaneng le ho ja grama ea 1 ea tsoekere. A
| Ho hakanngoa hore likoloi tsa mapolanka li na le meriana e mengata |
|---|
| 1/2 senoelo se entsoeng ka litapole tse tala: 6 |
| 1 litapole tse mahareng (tse 2½ ho isa ho tse 3 cm bophara ba 7,5 oz): 17 |
| 1 litapole tse khōlō (bolelele ba lisenthimithara tse tharo ho isa ho tse 4,5): 29 |
| 1/2 senoelo sa litapole tse nang le lebese (ha ho na botoro): 8 |
| 1/2 senoelo sa litapole tse pholileng tse entsoeng ka litapole tse nang le metsi a lekaneng (hang-hang) ka lebese: 7 |
Melemo ea Bophelo
Litapole ke mohloli o motle haholo oa vithamine C le potassiamo le mohloli o motle oa folate, vithamine B6 le manganese. Li boetse li na le mahlaseli a phahameng a antioxidant phytonutrients a bapisoa le lijo tse ling ka boholo kapa boima ba 'mele. Ka motheo oa khalori, leha ho le joalo, litapole ha li na lik'halori tse ngata joaloka meroho e mengata e seng ea starchy.
Ho na le mefuta e fetang 100 ea litapole, 'me e mong le e mong o na le lihlopha tsa eona tsa limatlafatsi. Mefuta e mengata ea litapole, e pherese le e khubelu e atisa ho ba le likokoana-hloko tse ngata.
Litapole tse ntle tsa litapole
Ho na le tse ling tsa metsoako ea meroho , joaloka turnips kapa motsoako oa celery, tse sa kang tsa carb e laetsoeng.
U ka 'na ua leka ho leka lipepe tse tlaase tsa carb tse fanang ka likhetho tsa sebaka se tloaelehileng bakeng sa lijana tse tloaelehileng tsa litapole.
- Koliflower e pentiloeng ho e-na le litapole tse pentiloeng
- Mashed cauliflower gratin , e tsoanang le litapole gratin
- Koliflower "litapole" salate , e leng e loketseng bakeng sa pikiniki kapa mokhathala oa li-barbecue
- Karolo e tlaase ea carb, e leng sebaka se seholo bakeng sa Hanukkah
- Low-carb clam chowder e sebelisang cauliflower sebakeng sa litapole
Lisebelisoa
Leroux, Marcus, Foster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
Lekala la United States la Temo. "Tšebetso ea" Absorbance Absorbance Absacbance "(ORAC) ea Khethollo ea Lijo tse Khethiloeng - 2007. November 2007
USDA National Nutrient Database bakeng sa Standard Reference, Release 28.