Boitsebiso ba phepo ea phepo e nepahetseng le moroalo oa likokoana-hloko tsa li-mushroom tsa portobello
Li-mushroom tsa Portobello li na le li-mushroom tse hlaselang haholo. Li-mushroom tsa Portobello (haholo-holo tse khōlō) li ka sebelisoa e le mekhoa e metle ea lijo bakeng sa lipapatso tse ngata tsa lijo ha u ntse u leka ho ja lik'habohaedreite tse fokolang kapa ho leka ho ja mahala.
Ka mohlala, li-caps tse khōlō tsa li-mushroom tsa portobello li ka sebelisoa e le likoloi bakeng sa lintho tse ling tse kang li-pizza pizza, raese e sootho, quinoa, kapa tse ling tse tlaase tsa carb le tse sa pheleng hantle.
Ka lebaka la litlolo tsa bona, portobellos e etsa nama e monate le e monate e fapaneng le ea meroho kapa vegan. Portobellos e khabisitsoeng e ka sebelisoa ho e-na le ho sebelisa li-hamburger buns. Li-mushroom tsena li boetse li nka hantle marinades a fanang ka tatso e ngata.
Ha u pheha ka li-mushroom tsa portobello, ba bangata ba khetha ho tlosa likhapetla, kaha ba ka ba le metsi a lefifi le a hloekileng a etsang hore litlolo tse ling li khabisoe.
Li-carbohydrate le Litebelisoa tsa Fiber bakeng sa Li-mushroom tsa Portobello
| 1/2 senoelo se tšositsoeng portobello li-mushroom | 1.5 dikgerama e sebetsang hantle (net) lik'habohaedreite hammoho le ligrama tse hlano tsa diarame le lik'hilojule tse 11 |
| 1 e kholo portobello cap (hoo e ka bang li-ounise tse 3) | 3 dikgerama tse sebetsang hantle (net) tsa lik'habohaedreite hammoho le fiber e 1 ea grama le lik'hilojule tse 22 |
| 1/2 senoelo se tšetsoeng ka hare ho portobello li-mushroom | 1.5 dikgerama e sebetsang (letlooa) lik'habohaedreite hammoho le ligrama tse 1,5 le lik'hilojule tse 21 |
Index ea Glycemic bakeng sa Li-mushroom tsa Portobello
Joalo le ka meroho e mengata e sa starchy, ha ho na thuto ea saense ea index ea glycemic ea li-mushroom .
Tlhaloso ea bona ea glycemic , e bontšang hore na e ama tsoekere ea mali joang, e nkoa e le tlaase haholo kaha ha e na tsoekere le likhahla.
Ho hakanngoa Moroalo oa Glycemic oa Li-mushroom tsa Portobello
Mocheso oa glycemic o nahanela letšoao la glycemic le lijo tse jeoang. Boima ba glycemic ea 10 kapa tlase bo nkoa e le bo tlaase 'me ha boa lokela ho ba le phello e fokolang ka tšelo ea mali kapa karabo ea insulin.
Li-mushroom tsa Portobello le li-mushroom tse ling li na le moroalo o tlase oa glycemic.
| Ho Sebeletsa Boholo | Ho hakanngoa Mojaro oa Glycemic |
| 1/2 senoelo se tšositsoeng portobello li-mushroom | 1 |
| 1 e kholo portobello cap (hoo e ka bang li-ounise tse 3) | 2 |
| 1/2 senoelo se tšetsoeng ka hare ho portobello li-mushroom | 2 |
Melemo ea Bophelo ea Li-mushroom tsa Portobello
Li-mushroom tsa Portobello ke mohloli o babatsehang oa koporo, selenium, riboflavin, le niacin, le mohloli o motle haholo oa pantothenic acid, potassium le phosphorus. Ke mohloli o motle oa thiamin.
Ntho e Ntle ea Mushroom ea Recipe
U ka nka sebaka sa portobello li-mushroom (kapa tse sa tšoaneng tse tsejoang e le crimini li-mushroom) bakeng sa li-mushroom tse tšoeu li-recipe le ka tsela e fapaneng.
- Letšoao le koahetsoeng ka ho tsuba, leek le li-mushroom quiche : Li-quiches tse ngata li entsoe ka li-carb crusts empa ho se bonolo ho etsa le ho lekaneng bakeng sa lijo leha e le life. U ka hlahloba hape litlhapi tsa hau tsa quiche 'me ua li chesa ntle le mokokotlo. U ka ba ua laola boholo ba likarolo tsa hau ka ho li tšela ka mefuta ea li-muffin fomu.
> 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/.