Yakakwana nokuda kwezvokudya zveCot-Carb
Kuderedza makidhihydrates kwave kuri kutarisa kwekurasikirwa kwemazuva ano uye zvirongwa zvehutano, uye nechikonzero chakanaka. Kunyange zvazvo vasiri vose vakaipa, vazhinji veAmerica vanodya marashi akawanda kwazvo - uye avo vasina kururama. Carbs kazhinji inowira mune chimwe chezvikamu zvitatu zvikuru: shuga, starch, kana fiber. Fiber uye starch yakaoma ma carbs akaitwa nemakanda akawanda ehuga anounganidza pamwechete.
Zvibereko, miriwo, zviyo, uye marumusi zvinowira mumapoka maviri aya. Shuga, kune rumwe rutivi, iine carbohydrate isina kuchena. Zvinowanzoitika muchibereko nemukaka, asi zvinogonawo kuwedzerwa kune zvokudya nenzira ye sucrose.
Your Daily Intake of Carbohydrates
Zvokudya neDrug Administration zvinokurudzira kuti carbs inosvika pakati pe 45 ne65 muzana yehuwandu hwemazuva ose ekoriori inowanikwa. Zvisinei, tsvina yekubatanidza carbs muzvokudya zvine utano ndeyekuziva kuti chii chaunosarudza - uye chekudzivisa. Chinokosha chokuderedza uremu nekuvandudza hutano uchishandisa nzira yakaderera-yekutakura kukanganisa kudya kwako kune shuga yakawedzerwa pamwe chete nemafuta akacheneswa, zvakadai soroga zvinwiwa uye mashizha. Zvokudya izvi zvinotakurwa nekoriori asi zvine zvishoma zvishoma zvekudya zvinobatsira.
Zvibereko nemiriwo
Kunyange zvazvo kudya kwakaderera kwecarb kunowanzoregeredza kushandiswa kwezvibereko nemiriwo, hapana humwe uchapupu hwokuti idzi marudzi e carbs anotungamirira kuwandisa kuwanda kana imwe yehutano hwehutano hunobatanidza nokuneta.
Muzvokwadi, kazhinji michero nemiriwo zvinobatsira mukurasikirwa kana kuchengetedza uremu sezvo fiber yavo inokubatsira kuti unzwe wakakwana.
Pakati pezvibereko nemiriwo, vamwe vanomira kuti vakwanise kudya zvakakwana. I-carbohydrates mu zucchini, yemiriwo munyoro inogona kupinda mune zvakawanda zvakasiyana zvekudya, ndiyo inobatsira iyo isingabatsiri kuwedzera kuwanda uye inogona kukubatsira kuti uremerwe uremu.
Mukuwedzera, zucchini ndiyo yakanaka yevhitamini C, vitamini B6, riboflavin, uye manganese, pamwe nekuputika kwezvimwe zvakawanda zvinovaka muviri.
Zucchini inoshandiswa zvakanyanyisa zvakanyanya izvo zvinogona kutora pane zvinonaka zvese zvinenge zvauri kudya. Cheka muzvipfeko (shandisa pepe peeler kuti zviite nyore), zvinogona kushandura pasta (kana, zviri nani zviri nani, ona iri recipe yepasta zucchini ). Zviri nyore kukura, uye kunyange zvazvo iri muzhizha yezhizha, inowanzowanikwa gore rose.
Carbohydrates uye Fiber Counts for Zucchini
- 1/2 mukombe yakasikwa zucchini: 1.5 gramu inoshanda (net) makedhaidhyrate uye 1 gramu fiber uye 10 makori
- 1 miviri yakasviki (inenge 7 oz): 5 gramu inoshanda (net) makhahydrates uye 2 gramu fiber uye 31 makori
- 4 oz zucchini (1/4 lb.): 3 gramu inoshanda (net) makhahydrates uye 1 gram fiber uye 18 makori
Glycemic Index yeZucchini
Sezvo nemafuta akawanda asina kusimba, hapana chidzidzo chezesayenzi cheglycemic index ye zucchini.
Inofungidzirwa Glycemic Mutoro weZucchini
- 1/2 kapu yakasikwa zucchini: 1
- 1 miviri yakasviki (inenge 7 oz): 3
- 4 oz zucchini (1/4 lb.): 2
Low-Carb Recipes neZucchini
Inotora pasta sezvinotsanangurwa pamusoro apa, kana edza izvi:
> Sources:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. " International Table of Glycemic Index uye Glycemic Load Values: 2002. " American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
> USDA National Nutrient Database ye Standard Reference, Release 20.