Ha u nahana ka metso ea meroho, mohlomong u nahana ka litapole. Ha u nahana ka lik'habohaedreite tse phahameng, litapole le tsona li tla kelellong. Ka lehlohonolo, ho na le likhetho tse ling tse tlaase tse ka sebelisoang ho nka sebaka sa litapole. Mona, re hlahloba li-carb le li-fibre tsa mefuta e fapaneng ea li-veggies.
Mefuta ea Meroho ea Meroho
Meroho e metso ke metso ea limela e sebelisoang e le meroho.
Ho na le mefuta e sa tšoaneng ea meroho, e kang taproots, e kenyelletsang lihoete, beet le turnips; metso ea tuberous, e akarelletsang litapole, li-yam, le yucca; mme a fetola limela tse nang le li-tuber, tse kenyang litapole tse tloaelehileng.
Lik'habohaedreite le Lisebelisoa tsa Fiber bakeng sa Meroho ea Meroho
| Ho lokisetsa ea motso meroho | Li-carb (ligrama) | Li-fibre (ligrama) |
|---|---|---|
|
Kopi e le 'ngoe e sa lekaneng, e entsoe, litapole tse tala 1 senoelo se phehiloeng litapole tse mashed 1 senoelo se phehiloeng litapole tse khutsitsoeng 1 e kholo ea litapole tse halikiloeng | 26.2 30.4 31.2 63.2 | 3.1 4.4 2.8 6.6 |
|
1 senoelo se nang le khalase e lekaneng 1 cup boiled cubed turnip 1 senoelo e phehiloeng mashed turnip | 8.4 7.9 11.6 | 2.3 3.1 4.6 |
|
1 kopi e tala cubed rutabaga 1 senoelo se phehiloeng mashed rutabaga 1 cup boiled cubed rutabaga | 12 16.4 11.6 | 3.2 4.3 3.1 |
|
1 senoelo se nang le litapole tse monate 1 senoelo se phehiloeng litapole tse mashed 1 e phehiloeng e phehiloeng litapole | 26.8 58.1 26.8 | 4 8.2 3.8 |
yam 1 kopi e kholo 1 cup | 41.8 37.4 | 6.2 5.3 |
|
1 kopi e tala ea celeriac 1 senoelo se phehiloeng likotoana tsa celeriac | 14.4 9.1 | 2.8 1.9 |
|
1 kopi e tala e entsoeng lihoete 1 senoelo phehiloeng sliced rantipole | 12.3 6.4 | 3.6 2.3 |
|
1 senoelo se tala sliced parsnip 1 senoelo se phehiloeng sliced parsnip | 23.4 26.5 | 6.5 5.6 |
|
1 senoelo se nang le cubet beet 1 senoelo se phehiloeng sliced beet | 13 16.9 | 3.8 3.4 |
|
1 kopi e tala sliced radish 1 senoelo phehiloeng sliced radish | 3.9 5 | 1.9 2.4 |
Li-turnips hase tsona feela tse ling tse ka tlaase ho tse ling tsa litapole
Litapole li phahame haholo 'me li na le letšoao le phahameng la glycemic. Ha e le hantle, meroho e le 'ngoe feela ea motsoako o nang le lintlha tse phahameng tsa glycemic ke parsnip. Ha lijo li na le letšoao le phahameng la glycemic, seo se bolela hore lik'habohaedreite ho tsona li fetoha tsoekere mme li kenngoa ka mali a hau.
Litaba tse monate ke hore ho na le meroho e seng mekae ea metso e tlaase ka carbs 'me e ka nkeloa sebaka bakeng sa litapole, joaloka radishes, e ka chesoang ka tsela e tšoanang le litapole. Li-turnips tse mashed kapa li-cubed ke khetho e 'ngoe e ntle, ka tlase ho halofo ea li-carbase tse phunyeletsoeng kapa tse nang le litapole. Mashed rutabaga ke kgetho e 'ngoe e ntle haeba u batla mokhoa oa ho khotsofatsa takatso eo ea litapole e pholileng, leha ho le joalo u batla ho tlōla li-carbs tsohle.
Ho phaella moo, ho na le mefuta e meng ea meroho, e kang koliflower ea cruciferous, e ka kenngoa bakeng sa litapole bakeng sa palo e tlaase ea carb. Senoelo se seng sa cauliflower e phehiloeng e na le 2.55 dikgerama tsa carbs. Leka ho e pata hang ha e phehiloe mme o eketsa letsoai le lenyenyane kapa seno se seng sa tatso. Tsela e 'ngoe e thahasellisang ea ho ja li-cauliflower ke ho etsa "raese" ka ho e qeta ho ea pele ho lijo ho fihlela e le boholo bo lekaneng, ebe ue tšela ka sekotlolo se nang le oli ea mohloaare.
> Mohloli:
> United States Lefapha la Temo (USDA), Tlhahlobo ea Tlhahlobo ea Temo. Sechaba sa Nutrient Database bakeng sa Reference Standard, Release 28, 2016.