Icho chiri pasi-carb root yemiti
Turnips midzi midzi ine zvishoma nechechina chechina ye-carbohydrate yemapatatisi, uye saizvozvo ndizvo zvisarudzo zvakanaka kune vanhu vanotevera kudya kwakaderera-carb. Turnips mitezo yemhuri imwechete yemichero se cabbages, kare, broccoli, neholiflower (cruciferous mishonga). Simba rehutano rinosiyana asi rinova rakaoma nekubika. Turnip greens anewo utano uye imwe sarudzo apo uri kutsvaga mashizha ane mashizha.
Iwe unowana miriwo ye cruciferous kuti ishungurudzike here? Iwe unogona kunge une chimiro chemajini chinokubvumira kuti uone imwe ikemikari (phenylthiocarbamide) inofarira zvinovava.
Carbohydrate uye Fiber Counts for Turnips
- 1/2 kapu yeirai inopi cubip: 3 magiramu anoshanda (net) makhahydrates uye 1 gramu ye fiber uye 18 makori
- 1 midzi ye turnip, inenge inopfuura 4 ounces (1/4 pound): 6 gramu ehutano (net net) ehydrohydrate uye 2 gramu ye fiber uye 34 makori
- 1/2 kapu yekubika yakashongedzwa turnip: 3.5 gramu yehutano (net net) ehydrohydrate uye 3 gramu ye fiber uye 25 makori
Glycemic Index ye Turnips
Hapana zvidzidzo zvehurumende yeglycemic ye turnips yakashumwa. Kune imwe yedzidzo yeirabhuas , iyo yakafanana. Nhamba yeglycemic yekudzidza iyoyo yaiva 72.
Glycemic Mutoro weTipipips
Iro glycemic load inotarisa kuwanda kwezvokudya zvinodyiwa uye kuti zvinokanganisa sei shuga yeropa uye insulin mhinduro. Chinhu chinodarika zvishoma pane 10 chinonzi chakanaka.
- 1/2 kapu yeirai inopi cubip: 1
- 1 pakati peji turnip, inenge inopfuura 4 ounces (1/4 pound): 2
- 1/2 kapu yekubika yakashedipi turnip: 1
Hupenyu Hwezvibereko zveVirips
Turnips inonyanya kugadziriswa mavitamini C, iyo yakanaka chaizvo inobva kune fiber, uye yakanaka yakanaka ye potassium, manganese, calcium, uye vitamini B6. Turnips ihwowo miti inonzi cruciferous (inonziwo brassicas kana cole zvirimwa).
Cruciferous mishonga yakakwirira mu glucosinolates, iyo inonzi phytonutrients inofungidzirwa kuti inobatsira pakudzivirira miviri yedu kubva kune mamwe marudzi ekenza. Izvo zvakaputsika mumuviri mu indoles, nitriles, thiocyanates, uye isothiocyanates. Zvidzidzo zvevanhu maererano nezvakabatsirwe nekenza zvinenge zvava nemigumisiro yakavhenganiswa. Glucosinates inewo antimicrobial uye anti-inflammatory properties.
Nzira Yokugadzirira uye Kushumira Turnips
Turnips inogona kubikwa chero ipi zvayo yaunogona kubika mbatata. Zvinogona kubikwa muchoto, kubika, kubika, kubika mu microwave, kusungirirwa padhifu, kana kutongororwa. Iwe unogona kutora pasi-carb oven-yakabikwa turnip French fries. Inogona kushandiswa yakasvibirira (kunyanya vana vaduku vetsips), yakagadzirwa, yakabikwa mumakungu, yakasvibiswa, kana yakabikwa nenyama seyo muhari yehari. Iroveat chete ndiyo iyo turnips inobika nokukurumidza kudarika mbatatisi nokuti iyo yakawanda yakaoma.
Mishonga uye zviyo zvinowedzera zvakanaka ne turnips zvinosanganisira garlic, ginger, bhakoni, masardadhi, sinamoni, apuro, parsley, thyme, uye tarragon. Edzai nechezasi-carb root yemiti uye ona kuti ungatsiva sei mbatata ne turnips.
> Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index uye Glycemic Load Values: 2008. Chirwere cheshuga . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> Cruciferous Vegetables uye Kanji Kudzivirira. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.
> Minich DM, Bland JS. Kuongororwa kwekliniki inobudirira uye kuchengetedzwa kwe cruciferous yemiti phytochemicals ". Zvokudya Zvokudya 2007 Jun; 65 (6 Pt 1): 259-67
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima. https://ndb.nal.usda.gov/ndb/.