Ichitsva Chese Miti Yega Pane Muti
Iwe unogona kushamisika kuziva kuti mvura yekrisiti isati iri nut (kana kunyange yakabatana nemiti), asi panzvimbo yemashizha emidziyo yemiti. Kana iwe uchidzivirira ma carbohydrates, kuziva kuti vangani vauine zvakakosha kuitira kuti iwe ugone kusarudza kana kuchinja.
Madzikoma emvura inodyarwa mumiti ine mvura kana nzvimbo dzomumvura uye inogona kudyiwa yakasvibira kana kubikwa.
Vanonyanya kuzivikanwa sechinhu chinonyanya kuzivikanwa muchiChina chikabika. Kunaka kwavo kwakanyoro uye zvishoma kunotapira. Zvichida nzvimbo huru yekutengesa yemvura chestnuts ndeyokuti inoramba ichinyanyisa kana yakabikwa kana yakakanyiwa, saka vanogona kuwedzera mavara akanaka kune ndiro. Kunyange zvazvo ivo vari muchetura, ivo vaduku, saka zvishoma zvidukurwa mumhepo-fry kana saradi inogona kunge yakawedzera kuwedzera.
Kana iwe uchida chikamu chepasi-pasi chemvura chestnuts, edza jicama , iyo inewo unyoro uye yakaoma, zvisinei kuti haigadziri kupera kwayo kwenguva yakareba yekubika.
Carbohydrates uye Fiber Counts for Chestnuts Water
I-carbohydrate iyo inofanirwa chestnuts yemvura yakasvibira uye yakabhedheni yakasiyana nedhesi yeD USDA nokuti maitiro emarudzi akasiyana-siyana akakurikidza anosanganisira uremu hwemvura inenge yakazara mukati. Mafuta matsva angangodaro anowanzoenderana nekushandiswa kwamunoita emvura chestnuts.
- 1/2 kapu yakasvibiswa mvura chestnut slices: 13 gramu inoshanda (net) makedhydrate , 2 gramu fiber, 60 makori
- 4 midzi yepamusoro yemvura chestnuts (inenge 1 1/2 ounce): 8 gramu inoshanda (net) makhydidhyrate, 1 gramu fiber, 35 makori
- 1/2 mukombe yakakanyiwa yakabikwa mvura yekrisiti: 7 gramu inoshanda (net) makhydidhyrate, 2 gramu fiber, 35 makori
- 4 midzi yemvura yakabhedheni chestnuts (inenge imwechete): 2 gramu inobudirira (net) makrohydrate, 1 gramu fiber, 14 makori
Zvichienzaniswa nejicama , maketeni emvura ane makedheni ane katatu anobata (net) makhahydrates, asi chestnuts yemvura yakasviba inopfuura kanomwe zvakapetwa.
Glycemic Index yeMvura Chestnuts
Hapana zvidzidzo zvehurukuro yeglycemic yemvura chestnuts yakashumwa mumabhuku ezvesayenzi, saka saka glycemic load haigoni kuverengwa. Iwe unogona kuona glycemic index yakarongwa kune dzimwe nzvimbo dzemvura chestnuts, asi haisi kuonekwa patafura yekutarisa uye mamwe mabhuku akadaro akasiyana zvikuru. Iko glycemic index inoratidza kuti zvokudya zvakadini zvinosimudzira mazinga eropa. Iko glycemic load inotora kushandiswa kwekushanda kuve nhoroondo. Sezvo mvura chestnuts inowanzoshandiswa mune zviduku mumapepeti uye saladi, kushandiswa kwehukuru kwaizova chinhu.
Health Health Benefits yeMvura Chestnuts
A 1/2 mukombe kushandiswa kwemvura chestnuts inoratidza 4 muzana yehuwandu hwezuva nezuva hwe vitamini C uye 10 muzana yehuwandu hwezuva resimbi. Mvura chestnuts inokonzerwa ne potassium, manganese, calcium, mhangura, uye vitamini B6.
Mvura yeKesheni Yekusarudza uye Kuchengetedza
Chestnuts yemvura yakakonzerwa, iyo zviri pachena kuti inonyanya kuwanika, inofanira kucheneswa kuti ibvise "chimedu" chakasanganiswa.
Paunenge uchisva mvura yakasvibirira chestnuts, sarudza izvo zvine ganda rakasviba, risina kunwa pasina mavara akanaka.
Zvichengetedze mufiriji muchikwama chepurasitiki, kwavanogona kuchengeta kusvika kumavhiki maviri, zvichienderana nekushanda kwavo. Usati wadya, chestnuts yemvura yakasvibirira inofanira kudimbwa, uye iyo yakasimudzwa yakananga.
> 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/.