Melemo ea boitsebiso le bophelo bo botle ba guava
Ho na le mefuta e mengata ea lipina. Ho phaella ho guava e tloaelehileng, ho boetse ho na le pope ea fragola le phaenepple guava kapa feijoa. Guava e tloaelehileng e na le letlalo le bofubelu bo botala kapa bo mosehla, le nama e tšoeu ho tloha ho tšoeu ho ea ho pinki kapa e khubelu ho ea ho 'mala oa salmon e tebileng. Tse tsejoang e le litholoana tsa tropike, ha li tsebe hantle hore na li simolohile joang le hoja litemana tse ling li thathamisa karolo e ka boroa ea Mexico kapa Amerika Bohareng.
Hona joale e ka fumanoa lefatšeng lohle linaheng tse futhumetseng, ebang ke tse omeletseng kapa tse mongobo, empa li ke ke tsa phela ho feta serame sa nakoana.
Li-carbohydrate le Litlhaku tsa Fiber
| Ho Sebeletsa Boholo | Lik'habohaedrate | Fiber | Li-calories |
|---|---|---|---|
| 1/2 senoelo sa liphala tse ncha | Ligrama tse 7 li sebetsa hantle (letlooa) lik'habohaedreite | 4.5 dikgerama | Lik'hilojule tse 61 |
| Guava e bohareng, e akarelletsang peo le letlalo (hoo e ka bang li-ounces tse 2) | Ligrama tse 5 li sebetsa (net) lik'habohaedreite | 3 grams fiber | Lik'hilojule tse 37 |
Index ea Glycemic bakeng sa Guava
Phuputso e 'ngoe ea saense ea lihlopha tsa guavas li fumane hore e ne e ka ba 33 bakeng sa ba nang le lefu la tsoekere la mofuta oa 2 le la 31 bakeng sa litaba tse phetseng hantle, ho se na phapang e khōlō pakeng tsa lihlopha tsena tse peli.
Ho hakanngoa Mojaro oa Litlhaku Tsa Glycemic
Mojaro oa glycemic o nahanela letšoao la glycemic le boholo bo sebetsang. Boima ba glycemic tlase ho 10 bo nkoa bo bontša hore ho sebeletsa ho ne ho ke ke ha e-ba le phello e fokolang ka tsoekere ea mali kapa insulin.
- 1/2 khalase ea pina: 4
Guava e mahareng, ho akarelletsa peo le letlalo (hoo e ka bang li-ounces tse peli): 2
Melemo ea Bophelo ea Litlhapi
Li-Guavas ke mohloli o babatsehang oa vithamine C, e nang le litholoana tse le 'ngoe tse fanang ka karolo ea 200 lekholong ea tlhokahalo ea letsatsi le letsatsi. Li boetse ke mohloli o motle haholo oa vithamine A, folate, potasiamo, magnesium le koporo. Li-Guavas li na le likokoana-hloko tse ngata, ho akarelletsa le carotenoids le polyphenols, e ka sireletsang lisele hore li senyehe 'me li ka fana ka melemo e meng ea bophelo bo botle.
Kamoo U ka jang Guava
Ka mor'a hore u hlatsoe pere ea hau kaofela ka tlas'a metsi a batang, e se e omeletse ka lithaole tsa pampiri. Khaola ka halofo 'me ue tšele ka thipa e entsoeng ka serrated joalokaha u lokela ho e sebelisa. The rind e jeoa hammoho le nama. Batho ba bang ba noa lilae ka li-salti condiments tse kang soy sauce, letsoai la leoatle kapa asene.
Ho Khetha Li-Guava tse Molemohali
Ho khetha guava e molemo ka ho fetisisa, ho e reka feela ha e butsoa ke senotlolo. Nakoana pele e e-ba e butsoitseng, li-guava li ka ba thata ka ntle, li-gummy ka hare, 'me li na le astringent haholo. Guava e butsoitseng e monate o monate 'me e lokela ho ba bonolo. Li ka ba tse pota-potileng, tse bōpehileng joaloka pere kapa li-ovoid 'me li ka hōla ho fihlela li le lisenthimithara tse peli ho isa ho tse' nè. Mebala ea hare ka hare e ka fapana ho pinki ho ea mosehla ho ea khubelu. Hafeela guava ea hau e se na likoli 'me e pakeng tsa' mala o motala le 'mala o mosehla, o na le khetho e ntle. Taba e nyenyane ea pinki ke lipata tse nkiloeng holimo.
Guava Storage
Li-Guavas li na le bophelo bo bokhutšoanyane haholo. Nakoana ka matsatsi a mabeli ka mor'a hore lipere tse butsoitseng li fumanehe, e ka ba mpe. U ka e boloka e le sehatsetsi ka matsatsi a 'maloa ka mor'a ho slicing, empa ka mor'a moo, e tla ba mpe. U ka boela ua khetha ho e qeta le hore e tla u fa likhoeli tse robeli hore u e thabele.
> 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.
> Chen YY, Wu PC, Weng SF, Liu JF. Li-glycemia le litlhōrō tse kholo tsa litholoana tse tšeletseng tse tloaelehileng Taiwan: lihlooho tse phelang hantle le tsa Mofuta oa 2 oa lefu la tsoekere li bapisoa. Journal of Clinical Biochemistry le phepo e nepahetseng . 2011; 49 (3): 195-199. doi: 10.3164 / jcbn.11-11.
> USDA National Nutrient Database bakeng sa Standard Reference, Lefapha la Temo la United States. https://ndb.nal.usda.gov/ndb/.