Kwete-Starchy Root Vegetable
Celeriac yakasiyana nedzimwe miriwo midzi pakuti haisi yakakura, iyo inobatsira kana iwe uri kuedza kuderedza ma carbohydrates mukudya kwako. Iyo inozivikanwawo seyelery root, knob celery, kana zera-yakagadziriswa celery. Iyo yakasiyana-siyana yewaini yakasimwa nokuda kwechinangwa chekushandisa maruva ayo uye midzi, iyo ine ruvara runoratidzira ruchiyeuchidza doro.
Celeriac inotyisa zvishoma apo iwe unotarisa pakutanga, sezvo yakanyatsonaka uye yakajeka mukuonekwa. Asi nenzira yakarurama uye yakajeka kutarisa, iwe unogona kuita kuti celery ive yakakura mune zvokudya zvako zvishoma-carb . Iwe unotofanira kutora kufema kwakadzika uye mucheche unopinza uye kubvisa chikamu chikamu. Kudzidza kupedza celeriac kunotora zvishoma. Ipapo iwe unogona kuupeta kana kuisa iyo kuti uishandise mureji.
Carbohydrate uye Fiber Counter for Celeriac (Celery Root), Raw
| Serving Size | Net Carbohydrates | Fiber |
|
|---|---|---|---|
| 1/2 kapu yakasviba celeriac * | 4 gramu inoshanda (net) makedhaidhydrate | 1 gram fiber | 21 makori |
| 1-ounce yaiitwa celeriac | 2.5 gramu inobudirira (net) makhahydrates | 0.5 gram fiber | 12 makorikori |
| 4 ounces (1/4 pound) yakaoma celeriac | 10 magiramu anoshanda (net) makhahydrates | 2 gramu fiber | 47 makoriyori |
* Mudhorodhi reD USDA, "1 kikombe chemajeri yekare" inonzi yakaenzana ne 156 gm yemiriwo, iyo inenge inopfuura 5 1/2 ounces.
Izvi zvingasawirirana nezvo zvinorema nenzira dzakasiyana dzekugadzirira nekuishandisa. Mushure mokuedza uye kuenzanisa miviri yakawanda yakasvibirira yakasvibiswa, yakasarudzwa, uye yakashandurwa kuva zviduku zvishoma, kuyerwa kwemaawa matatu nemakumi mana pamukombe kunoratidzika zvakanyanya. Nokudaro, mune imwe nzira isingawanzoitiki kubva kune dheedhi, tafura inoratidzwa inoshandisa 3 1/2 ounces (anenge 100 gramu) kuenzana imwe mukombe.
Kana iwe uchida kuve nechokwadi, zvinogona kunge zvakanyatsojeka kuti uzvienzanise uchishandisa nzira yako yekugadzirira.
Glycemic Index yeCeleriac
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa. Izvo hazvina nyanzvi yekutsvaga yesayenzi yeglycemic index ye celeriac, sezvo inofungidzirwa kuva yakaderera nokuti iyo isiri-starchy yemiti.
Inofungidzirwa Glycemic Mutoro weCeleriac
Iko glycemic load inofunga kuti inguva yeikudya inodyiwa. Glycemic load pasi pe55 inonzi yakaderera.
- 1/2 kapu yakasvibiswa celeriac: 2
- 1-ounce celeriac: 1
- 4 ounces (1/4 pound) celeriac: 4
Health Health Benefits of Celeriac
Sezvakaita celery , celeriac ndiyo yakanakisisa inopa vitamini K. Ichowo chinyorwa chakanaka che fiber, chitubu chaVitamin C uye phosphorus. Iyo inokonzerwa ne potassium.
Kusiyana-siyana kweCelery Root
Celeriac inogona kushandiswa panzvimbo yehuta muzvikorekedzo zvakawanda, zvakadai semafuta yemiriwo yemafuta , masheji, latkes (mbatata pancakes), gratins, "rice" (yakagadzirwa muzvokudya), uye yakachena. Iwe unogona kuzvitenderera kuva chipanje chechi chipu chechieriac kuti uwane nzvimbo dzepatata. Iwe unogona zvakare kuedza kuidya iyo yakasvibirirwa nekukanda kana kuigadzira mu saladhi.
Kuti uwane iyo yakasvibirira ye celeriac uye unakidzwe nehutano husingaenzaniswi, sarudzai miviri yakaremara isina mavara akanaka uye mashoma rootlets.
Iwe haunganyadziswi mukunyatsoshandiswa kwayo, iyo midzi midzi shure kwezvose. Hanyoro inokweretesa kune yakanakisisa kusanganiswa kwemishonga nemafuta.
> 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/.