Inobuda Nutritional Information, Calories, Carbs, uye Fiber
Overview
Inomera mbeu iyo yakanyorowa uye yakadyarwa kuti igadzire stalk shoma uye mapepa. Inokohwa kana yava nemakore anenge matatu kusvika mashanu. Kune marudzi akawanda emichero, kusanganisira mung bean, alfalfa, broccoli, clover, uye soya.
Mufambisi anotsvaira ndea, kunyanya kunakirwa kwehutano kwakafanana nemashizha mashizha mashizha akadai se lettuce.
Mbeu yakasvibira (nyemba) ine yepamusoro yemakhahydroti yega kunze kwekuti mbeu iyo pachayo yabviswa isati yatengeswa.
Zvinomera zviri nyore kukura pamba. A puniki ye mbeu yeafa, somuenzaniso, ichakura kuti izere girasi yegarthi. Anenge mbeu chero ipi zvayo inogona kushandiswa kumera. Iva nechokwadi chekutenga mbeu dzakanyorwa zita rokuti "kukura."
Carbohydrate uye Fiber Counts
- 1 mukombe yakasvibirira maruva inomera: 0,1 gramu inobudirira (net) makhahydrates uye 0,6 gramu fiber uye 8 makori
- 1 kapu yakasvibira mungai mazai: 4 gramu inobudirira (net) makhahydrates uye 2 gramu fiber uye 31 makori
- 1 kapu yemapineti mazai mafura: 10 gramu inoshanda (net) makedhaidhyrate uye 1.5 gramu fiber uye 64 makori
Glycemic Index uye Mutoro
Sezvo kune akawanda asingasviki miriwo, haaedzi muchero weglycemic wemashizha asi anofunga kuti yakanyanya kuderera nekuda kwehuwandu hwemagidhahydrates. Glycemic load zvinokonzerwa nehuwandu hwezvokudya zvinodyiwa uye mutoro weglycemic wepasi pe10 zvinoratidza kuti hwakanyanya kwazvo uye haufaniri kuva nezvishoma kana kuti hazvina maturo kune shuga yeropa kana kuti insulini.
Heano mairi anofungidzirwa glycemic mitoro yezvikamu zvitatu zvebukira:
- 1 kapu yakafuridzirwa mutsara: 0
- 1 mukombe yakasvibira mungai mazai: 2
- 1 kapu yepine pinan bean sprouts: 4
Nutritional Value
Mbeu inobva kune yakasiyana-siyana yezvibereko asi haisi yakakwirira pane imwe, zvichida nokuti haisi yakaoma zvikuru. Kana pane huwandu hwemashizha ehuzha akabatanidzwa vane michero yemuviri yakafanana nemashizha akaoma mashizha , kusanganisira zvakawanda zvevhitamini K.
Zvimwe zvidzidzo zvakaratidza kuti dzimwe dzadzo dzakanyanyisa zvakanyanya zvepirtonutrients , dzakawanda dzazvo dzine antioxidant dzimba.
Kusarudzwa
Mbeu dzakanyanya kuparara uye nekuda kwechikonzero ichocho, dzinofanira kushandiswa nguva pfupi mushure mekunge dzatengwa, zvichida mune rimwe zuva kana maviri, asi kwete kupfuura mazuva matatu. Mitemo yakagadziriswa mukugadzirisa zvinomera kuti kuderedze njodzi yehutano hwekudya hwakabatanidzwa navo munguva yakapfuura. Pakusarudza zvinomera zvinotarisa izvo zvakasimba uye zvakasimba zvakanamatira kumatope avo. Vanofanira kuva vhuzha rakapfuma kumusoro. Izvo zvinowanikwa pasi pano zvinofanira kunge zvakachena muvara. Iyo ndiro haifaniri kunge yakanyorova kana inonhuwa. Kana uri kuzvitenga mu-rekuchengetedza, iva nechokwadi chekutarisira International Sprout Growers Association chisimbiso.
Kuchengetedza
Inomera inofanira kushambidzwa mushure mekutengeswa uye kuchengetwa kunotya nguva dzose. Sezvo kupisa nekunyorova kunowedzera, mikana yekukura kwebhakitiriya inokwira. Dambudziko racho rakakwirira kana richivadya zvakasvibirira, zvakadai sech sandwich kana pane saladhi. Kubika kunogona kuderedza ngozi yezvimwe zvirwere zvekudya, asi kwete zvose.
> 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.
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima. https://ndb.nal.usda.gov/ndb/.