Wedzera tambo uye kufarira kune zviduku zvakakosha-carb nemashizha ekii
Izwi rokuti gorosi onion rinowanzoshandiswa zvakasiyana-siyana nechekikiki anyezi uye scallion, kunyange zvazvo zvipfeko zvekasa zviri vaduku uye zvine bhuru shoma shoma. Green eiii inounza zvakawanda zvekunakidza kwebhuruu eiiii , asi ine katejidhaite shoma, sezvo ibara rimwe chete rine ine makhahydrates.
Carbohydrate uye Fiber Inotarisa Vhiii Weiii
- 1/2 kapu yakasvibirirwa eiii yakasvibirira: 3 magiramu anoshanda (net) makhahydrates uye 1.5 gm fiber uye 16 makori
- 1 iri pakati pegorosi eiii (inenge 4 masendimita yakareba): 1/2 gramu inobudirira (net) makhahydrates uye 1/2 gramu fiber uye 5 makori
- 1 ounce yakasvibira eiii: 1 gramu inobudirira (net) makedhydrates uye 1 gram fiber uye 9 makori
Glycemic Index uye Glycemic yeGreeniiiiiiii
Sezvakaita vazhinji vasiri mishonga yemichero, zvigadzirwa zvemafuta hazvisi kuyerwa neyo glycemic index . Nemhaka yokuti vane zvinyorwa zviduku, hazvigoni kuongororwa glycemic index uye dzinofungidzirwa kuva neGI yakaderera. Iyo glycemic load, iyo inofunga nezvemari inogona kudyiwa, inofungidzira izvi:
Glycemic Load:
- 1/2 kapu yakasviwa eikisi yakasikwa: 1 (yakanyanya kwazvo)
- 1 iri pakati pegorosi eiii (inenge 4 masendimita yakareba): 0 (yakadzika kwazvo)
1 ounce yakasvibira oirii: 0 (yakadzika kwazvo)
Nutritional Value yeGreeniiiiiiiii
Zvokudya zvinovaka muviri, zvinyoro eiii zvinosanganiswa nezvibereko zveeiii nemiriwo. Izvo zvinokonzera zvakakwana vitamini K uye vitamini C, uye iyo yakanaka chaizvo inokonzera vitamini A uye folate.
Green Eyloni 101
Green eiii anowanikwa gore rose. Iine mbiru dzakasvibirira dzakasvibirira nechisimbiso chechichena chine mutsara chinosanganisira shoma shoma yemidzi. Zvose zvinyoro eiii zvinodyiwa, kunyange zvazvo iwe ungada kubvisa chero zviduku. Iyo bhuru chikamu chegorosi anyezi chiri kunonoka kuenzana nehombodo huru yeiiii.
Zvipfeko hazvina bhuru. Green eii inowanzodyiwa yakasvibirira, asi inogona kuve yakabikwa, yakabikwa, kana yakatumirwa, yakazara kana yakasarudzwa.
Nzira Yokuchengetedza Green Eiiii
Bvisa chero mapuranga akadai setirabhu yebrabhu uye urasa mashizha ayo akanganisa. Vaputire mumapuranga epurasitiki uye uachengete muzvikamu zvinopisa zvinomera zvefriji yako. Haafaniri kuchengetwa mazuva anopfuura mashanu. Vanogona kutora kana kurasikirwa nekunzwa kwavo mumazuva mashoma kusvika kwemazuva matatu, zvichienderana nekuvandudzwa kwavakaita pavakatenga. Chengetai mavarai ezvinyoro zvakasiyana kubva kune zvokudya zvinowanzotora zvinonhuwira zveeion zvakadai semwawa kana chibage.
Nzira Dzakashandisa Goroiiiiiii Eiiii, Mazvinyorwa, uye Zvinyoro zveEpic
- Kuchengeta mashopu: Fukidza anoyanisi yakasviwa anonwiwa pamusoro pemashupa kuti aite zvishoma uye ruvara.
- Gadzirai sandwiches: Tuna kana chibage saladi inofamba zvakanaka nemashizha emavara mune sandwich.
- Wedzera kune saladi: Vanogona kukurisa saridhi yako yokupfeka uye kupa chikafu chinonaka kune saladhi yako.
- Ita pesto yeChinese: Shandisa purogiramu yezvokudya uye uyananise uswawi weiii, garlic, ginger, uye mafuta omuorivhi kuti uite muto kana kupararira zvinogona kuwedzerwa kune nyama yezvokudya kana kushandiswa pamusoro pemimwe miriwo.
- Embellish dips : Kusasa anyezi yakasvibirira yakasvibiswa kunowedzera ruvara uye kufarira kuvhara pamwe nekudya.
> 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/.