Zvokudya zvinobva muzviyo , zvakadai semapapcorn, chimera, polenta, grits uye kupisa kwemasasa, izvo zvinoitwa kubva kumichero yakaomeswa uye yegorosi, inokonzerwa nemarota. Nhengo dzejeri dzichiri kunze kana kudya kwegorosi kwakakosha kuisanganisira mune zvokudya zvakaderera-carb. Popcorn yakadzika mu carbs, asiwo yakaderera pane zvouwandu hwezvokudya. Cornmeal yakakwirira mu carbs asi yakanaka yezvicherwa.
Chinokosha nguva dzose kuenzanisa.
Mbeu yegorosi uswa, uye zviyo zvinogona kuonekwa segorosi kana zvichishandiswa pamakona ayo. Carb ruzivo pamusoro pegorova, mazaya echando kana makedheni semiriwo yakasiyana nemakwenzi akaomeswa.
Chibage, goroti, polenta , uye furawa yegorosi zvese zvine mazana akawanda emakhahydrates. Zvinoratidzika kuti zvinowanzosiyana nemutauro kupfuura nerudzi.
| Chibage-based food | Carbs, fiber, uye calori inowanikwa |
|---|---|
| 1/4 mukombe yaikura cornmeal (inenge imwechete) | 21 gm net net carbs , 2 gramu fiber, 111 makori |
| 1/2 mukombe yakabikwa grits | 18 gramu net carbs, 1 gramu fiber, 87 makori |
| 1 cup air-popped popcorn | 5 gramu net carbs, 1 gramu fiber, 31 makori |
| 1 kapu mafuta-popped popcorn | 5 gramu net carbs, 1 gramu fiber, 55 makori |
| 1-ounce tortilla chips | 18 gramu net carbs, 1 gramu fiber, 138 makori |
Glycemic Index uye Glycemic Load ye Cornmeal uye Popcorn
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa.
Zvidzidzo zviviri zvegorosi zvaive nemavhareji glycemic index ye 68.
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose.
| Glycemic load of cornmeal and popcorn |
|---|
| 1/4 mukombe yakasvibira cornmeal (inenge imwe chete): 13 |
| 1/2 mukombe yakabikwa grits: 11 |
| 1 mukombe yakapetwa mavara: 3 |
| 1-ounce tortilla chips: 1 |
Utano Hune Zvibereko zveChibage-Based Food
Mbeu yose yezviyo ndiyo inokonzerwa newaini uye magnesium. Zvigadzirwa zve Cornmeal zvakagadzirwa kubva muzviyo zvakasvibiswa, zvakadai semafuta, polenta, uye hupfu hwemasa zvinokonzerawo vitamini B6 uye folate .
Kusarudzwa
Zvizhinji zvezviyo zvinogadzirwa zvakagadzirwa sezvakabva kune zviyo zvakasimwa. Iwe unenge wakaoma zvakaoma kuti uwane hura dzezviyo kuti uzvisarudze. Kuwana chimbudzi chakanakisisa ndeyekuti yakabva kupi uye kana iri dombo rekuveza kana kuti rakasimwa. Chando chekatsetse hachina kushandiswa uye saka ine mishonga yakawanda uye kunakidza kwakapfurikidza kudarika mbeu-yakadyarwa. Zvisinei, imwe ye-corn-corned corn corn inowedzerwa nemavitamini uye mineral yakawedzerwa inoita kuti iwedzere kudya.
Kuchengeta Chibage-Based Foods
Chigadziro chevhu chinofanira kugadziriswa chisati chapfuura mwedzi mina, asi kubva-yakadyarwa chimera inogona kuchengetwa muchetori munzvimbo yakaoma yakaoma kwemwedzi misere. Cornmeal inogonawo kuve yakaoma uye inopera kusvika kumakore maviri.
Polenta, iyo yakagadzirirwa chibage inokurumbira muItaly inogona kubikwa muvhareji yakaita seyakagadzirwa, kana inogona kuve yakabikwa, yakabikwa kana yakabikwa uye yakashandurwa yakasimba wedges uye inoshandiswa sechingwa kana sendivi kuti iende nehove, nyama kana mashizha.
Majeko, sekugara kwegorosi, anogona kuchengetwa munzvimbo yakaoma yakaoma, zvisinei, kana gorosi ichizaruka dzinofanira kuendeswa kune chigadziko chisina kudzika kana kuti purasi yose inofanira kuwedzerwa kune chikwama chekuvhara chivha-chisina kudzivirira kudzivirira kuparadza.
Ndezvipi Zvimwe Zvokudya Zvokudya Zvichengetedza Carb-Uchenjeri?
Zvimwe zvisarudzo zvakachenjera kupfuura vamwe maererano nekusarudza zvokudya zvishoma-carb. Mbeu yemiriwo uye nutswe uye mbeu inoratidzika kufambisa zvakanaka. Kuunza mushure kune michero yakawanda, zviyo nemimwe michero uye mukaka nemishonga yemiti .
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic 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 21.