Boitsebiso ba li-carbohydrate le tsa phepo
Pelepele e tala e ka e eketsa ho salate, omelets le lijana tse ling tse ngata. Li boetse li eketsa mmala, haholo-holo ha li kopantsoe le pelepele tse ling, joaloka pelepele e khubelu .
Li-carbohydrate le Litebelisoa tsa Fiber bakeng sa Pelepele ea Green Bell
- 1/2 senoelo se tšetsoeng pepere e tala: 2,5 dikgerama e sebetsang (letlooa) lik'habohaedreite hammoho le fiber e 1 ea grama le lik'hilojule tse 15
- 1/2 senoelo se tšositsoeng pepere e tšepe: 1.5 ligrama tse sebetsang hantle (letlooa) lik'habohaedreite le li-1 gram fiber le lik'hilojule tse 9
- 1 pepere e tšepe e nang le thollo e tala (hoo e ka bang 2 3/4 cm) le bolelele ba lik'hilograma tse 4: ligrama tse 6 li sebetsa hantle (net) li-carbohydrate hammoho le 2 grams fiber le lik'hilojule tse 24
Index ea Glycemic bakeng sa Pelepele ea Green Bell
Joalo le ka meroho e mengata e sa starchy, ha ho na thuto ea saense ea index ea glycemic ea pelepele e tšehali. Ba nahana hore ha ba na tsoekere ea mali ea mali ha ba na le lik'habohaedreite haholo.
Ho hakanngoa Mojaro oa Glycemic oa Pelepele ea Green Bell
Boima ba glycemic bo nahanela boholo ba lijo tse jeoang le hore na li ama tsoekere ea mali ea hau joang le karabo ea insulin. Ntho ea bohlokoa ho tlase ho 10 e nkoa e le tlaase. Mona ke litekanyetso tse hakanngoa bakeng sa pelepele e tšehali:
- 1/2 senoelo se tlolotsoeng pepere sa Bell: 1
- 1/2 senoelo se tšositsoeng tala pepere ea Bell: 1
1 pepere e tala pepere ea Bell (hoo e ka bang 2 3/4 cm) 'me e bolelele ba lik'hilograma tse 2/2): 2
Melemo ea Bophelo bo botle ba Pelepele ea Bell
Pelepele e tala ke mofuta o hlaheletseng oa vithamine C (tšebeletso e le 'ngoe e fana ka bonyane tlhokahalo ea letsatsi le letsatsi), mohloli o motle haholo oa vithamine B6 le vithamine K, le mohloli o motle oa manganese.
Pelepele e tala e boetse e le mohloli o motle oa li-antioxidants tse ka thusang ho sireletsa lisele tsa rona ho senya.
Li-Recipe tsa Carb tse Fokolang le Pepere ea Green Bell
- Pee ea popi : U ka thabela sejo se monate se nang le ligrama tse 5 feela tsa lik'habohaedreite ka nako eohle. Ho e-na le ho ba le pastry crust, u ka etsa li -biscuits tse nang le gluten tse sa hlahiseng li-biscuits holimo bakeng sa ligrama tse 7 tsa lik'habohaedreite ka biscuit.
- Khoho ala morena : K'honthinente ena e na le ligrama tse 14 tsa lik'habohaedreite ka nako. U ka boloka li-carbs tlaase ka ho li sebeletsa ka " raese-raese " ho e-na le raese ea setso, pasta kapa bohobe.
- Ho pata pitsa kana ea chicken cacciatore : U ka thabela monate o moholo ka ho tlosa pelepele le meroho e meng ho fokotsa metsi leha e le afe pele o e phaella ho khoho le tomate peista ka mokokotlong. Ntho e 'ngoe e bolotsana ke ho eketsa rind ea parmesan cheese. E mong le e mong o na le ligrama tse 11 tsa lik'habohaedreite.
- Ho noa pitsa ea mali ho tloha : Sejana sena sa Cuba sa nama, tamati le pelepele se na le li-torbou tse tlaase, kapa u ka li sebelisa ka squash ea squash.
- Khoho kapa likhomo tsa fajitas : Tseo ke li ratang haholo tse nang le ligrama tse 5 tsa lik'habohaedreite ha u li ja ka fereko kapa u ka eketsa tortilla e tlaase.
- Pizza frittata : Thabela litlolo tse ntle tsa pizza ntle le li-carbs ka pizza e fokolang ka frittata ena.
> 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/.