Majiro akaibva anonyorera uye anowedzera mune shuga
Zvibereko zvinowanzova nepamusoro yemaghainihydroti zvinogadzirwa nemiriwo nekuda kweshuga inowanzoitika mavari. Asi izvozvo hazvirevi kuti unofanira kuzvidzivirira. Nenzira yakawanda, avo vane mvura yakasvikesa vachava nemarobhoti vashoma pakushanda, saka zvakanakira kuzvidya zvichapfuura zvakanyanya migumisiro (kana ichidyiwa mumwero).
Strawberries muenzaniso wakakwana.
Pakati pemarudzi ose ejiki iwe unogona kudya, shwibriries ane carbs yakaderera pane kushumira. Haisi ivo chete mudiki mune shuga, ivo vanopa mavhithamini nemaminera.
Nhoroondo yeSlawberry
Iyo michero yemasipi, imwe yemarudzi e- Fragaria , yakataurwa mumabhuku ekare eRoma nokuda kwekushandisa kwayo mishonga. Irobberries yaunodya nhasi ( Fragaria ananassa ) yakasanganiswa yakakura muBrittany, France panguva yekupera kwezana remakore rechi18.
Pamberi pokuuya kwa F. ananassa , maruva emakwenzi emasango nemhando dzakasimwa dzesango rakasvibirira dzaive mhando dzinowanzoshandiswa.
Carbohydrate uye Fiber Inogadzira Strawberries
Mukuwedzera pakuvadya ivo vatsva, munogona kuisa sarberries, kuita kuti vadzivirire, uye kuvomesa kuti vashandiswe muzviyo, zviyo zvakabikwa, nezvimwe zvokudya zvakagadzirirwa. Strawberries inowedzera kuwedzerwa kune ice cream, smoothies, mukaka, uye yogurts.
Kana inopera yakachena, strawberries inorumbidza yakakonzerwa nema carbohydrate , fiber, uye caloric maitiro akakodzera kwezvokudya zvakaderera-carb.
Strawberry Wakawanda | Carbs, Fiber, uye Calorie Counts |
|---|---|
½ mukombe yakatswa strawberries | 5 gramu net carbs, 1.5 gramu fiber, 26 makori |
1 yakakura (1.5-inch in diameter) sitirobi | 1 gram net carbs, 0.5 gramu fiber, 6 makori |
Nhamba yakakodha yehydrohydrate ndiyo nhamba ye carbs iwe chaizvoizvo inonyorera kubese carbs zvokudya zvingave zvine.
Glycemic Index uye Glycemic Mutoro weSwraberries
Izvo zvinokonzerwa nechikafu pamusana weropa (shuga) zvinoratidzirwa mumutsara weglycemic uye glycemic load:
- Iko glycemic index (GI) chiratidzo chekuwanda kwekudya nekusimudzira sei shuga yeropa.
- Iko glycemic load (GL) inofunga nezveGI kukosha maererano nehukuru hwekushumira. A GL imwechete yakafanana nekudya gramu imwe yeglucose.
Apo sitirobheni ichange iine mavhareji eGI emakumi mana, hafu yekapu yekubatira yewaini yakasanganiswa ichave ne GL ye 1.5 chete. A GL yegumi kana zvishoma inonzi yakaderera uye haifaniri kuva nemigumisiro yeropa glucose kana kuti insulin.
Health Health Benefits of Strawberries
Strawberries inonyanya kunakidza mavitamini C uye yakanaka yakanaka ye potassium uye manganese. Izvo zvinewo mazana akawanda emaprottonutrients , ayo anogona kubatsira kudzivirira masero ako kubva pakukuvara.
Strawberries yakarongerwa seimwe yemichero yakakwirira mu antioxidants uye, saizvozvi, inogona kupa humwe hutano huripo. Kunyange zvazvo zvidzidzo zvekucherechedza zvakaratidza kuti antioxidants inogona kuderedza dambudziko rekurwadziwa kwepfungwa, kurohwa, uye mamwe makondombera, kutsvakurudza kwekliniki zvisati zvaratidza izvi. Izvi hazvifanirwe, zvisinei, kuderedza chizivo chinozivikanwa chikafu chemishonga ye antioxidant-yakawanda sechikamu chekudya kwakanyatsonaka.
Kusarudzwa uye kuchengetedza Strawberries
Paunotenga strawberries, nyora zvakanyanya kuibva kwazvo, uye udzivise izvo zvinokura zvakanyanya kana kuti hazvina kukwana zvakakwana. Hakusi chete sitirobheni yakabereka yakanakisisa ine yekanakidza kunakidza, iyo inewo mishonga yakawanda.
Kubudisa sitirobheri padhefu hazvivandudzi noutano hwavo. Saizvozvowo, uswa hwakawanda huri kunyanya kurasikirwa humwe hwehutano hwavo, hunowanzogadzirwa nemafungiro ayo usingadi kudya.
Kunyange zvazvo iwe zvino unogona kutenga ikozvino zvitsva zvebrawberries gore rose, zvakanyanya nani kana zvichisvirwa munzvimbo nepamwaka. Strawberries iyo yakatumirwa kure marefu yakawanda isiri-yakakora uye ine ruvara rwemhando, iyo isingagadziri nemakore.
Pakupedzisira, kunyange shamberedhi yakachena yakaoma inogona kunge yakakosha kune avo vanotumirwa mazana kana zviuru zvemakiromita.
Shandisa mazano awa okuwedzera kuti uwane zvakanakisisa kubva kune uswa hwako.
- Nguva dzose tarisai strawberries yakatsvuka kusvika munzira yekupedzisira. Dzivisa maoriki ane nzvimbo yakachena kana yemavara kana kuti akakuvara munzira ipi zvayo.
- Kana iyo strawberries yakazara mupurasitiki yakajeka, tarisa pasi pezasi kuti uone yakaora kana isina kuibva. Iva nechokwadi chekuti hapana zviratidzo zvekudziya mvura kana chimu.
- Paunotora strawberries kumba, uzvitore kubva kunze kwegiyo uye usarasa chero iyo inogona kunge ichiora kana kuti yakaoma sezvo inogona kukurumidza kusvibisa vamwe.
- Chengetai ma berries mufiriji uye musashamba kusvika musati mava kushandisa. Kana iwe usingazovashandisi vasati vaenda zvakashata, vaise mucheka remupurasitiki uye mudimbure.
> Sources:
> Afrin S, Gasparrini M, Forbes-Hernandez TY, et al. Utano Hwakarimbiswa Zvikomborero zveSlawberry: A Focus on Clinical Studies. Nyaya Yekurima Nekudya Chemistry . 2016; 64 (22): 4435-4449. doi: 10.1021 / acs.jafc.6b00857.
> National Center for Complementary and Integrative Health: Nzvimbo dzeNational Institutes of Health. Antioxidants: In Depth. Bethesda, Maryland; yakarongedzwa naMay 4, 2016; Nhamba ye NCCIH D438.
> Dhipatimendi reU.S. Agriculture. USDA National Nutrient Database ye Standard Reference. Washington, DC