Zvisarudzo Zvakanakisisa uye Zvakaipisisa Zvaungaita
Kunyange zvazvo miriwo inoonekwa sechinhu chekona chezvokudya zvakaderera , kune zvimwe zviri nani kupfuura dzimwe. Kuita sarudzo dzakanaka yekudya:
- Sarudza mishonga isinganyanyi kuwedzera kana kutapira.
- Cherechedza zvaunotora. Zvakakosha, mukombe wehafu wekabikwa kana imwe kapu yemiriwo yakasvibirira inofanira kunge isingatauri magiramu mashanu kana matanhatu emakrohydrates.
- Yeuka kuti kubika mishonga nguva zhinji kunoderedza ivhu paunowedzera carbs pakushumira. Sezvo zvakadaro, shandura kuverenga kwako kana mukombe wemiriwo yakasvibira ichikwira kusvika hafu yekapu.
Kuwanda kwemakhahydrates muzvinyorwa zvinonyanya kusangana nemhando yemiriwo. Vanotaura zvakanyanya, vanogona kuenzaniswa semiriwo, mashizha, miriwo, kana miriwo midzi.
Leafy Vegetables
Mishonga ine miriwo ine minda yakawanda yemakrohydrates uyewo zvisinganyanyi kukosha pamushuga weropa. Ivo vanewo mavitamini K, phytonutrients , uye minerals. Pakati pezvakanakisisa zvaungasarudza:
- Nyeredzi inomera uye dzimwe dzinomera ine 0,1 gramu net carbohydrates nehafu yekapu.
- Sipinashi ine 0.2 gramu nehafu yekapu.
- Swiss chard ine 0,4 gramu nehafu yekapu.
- Lettuce nemamwe mashizha emashizha (akadai endive, escarole, radicchio, uye romaine) ane kakomba 0.5 gramu nehafu yekapu.
- Bok choy ine 0.5 gramu nehafu yekapu.
- Hearter magima (akadai semirasi yemiravha, mustard magreens, uye kale ) vane kero imwechete nehafu yekapu.
Simba Vezviyo
Nheyo yemiriwo ine zvinyorwa zvishoma zveglobhahydrates kuburikidza nekushanda asi zvichiri dzakachengeteka kune dzakawanda zvekudya-carb.
Nzira dzakanakisisa dzinosanganisira:
- Mushroom ane 0,3 gramu net carbohydrates nehafu yekombe.
- Celery ine 0.7 gramu nehafu yekapu.
- Kabichi ine 1.3 gramu nehafu yekapu.
- Asparagus ine 1.8 gramu nehafu yekapu.
- Fennel ine magiramu maviri nehafu yekapu.
- Koliflower ine 2.5 gramu nehafu yekapu.
- Broccoli ine magiramu matatu nehafu yekapu.
- Zvikamu zveBrussels zvinokwana magiramu 5,5 nehafu yekombe.
Mbeu Mbeu
Botanically kutaura, miriwo ine mbeu inotsanangurwa sezvibereko. Nepo dzimwe dzichikwirira zvakanyanya mu carbs, dzimwe dzinoramba dzakadzika pasi pemagiramu matanhatu achidzivirira. Pakati pezvinhu zvakanakisisa zvaunogona kuita:
- Zvinyorwa zvinokonzerwa ne gram net carbohydrate nehafu yekapu.
- Makapu ane 1,9 gm nehafu yekapu.
- Huchi dzegorosi dzine ma gramu maviri nehafu yehafu kapu.
- Shiripine ine 2.4 gramu nehafu yekapu.
- Okra ine 2.5 gramu nehafu yekapu.
- Chikoro chechando uye zucchini zvine makero matatu magiramu nehafu yekapu.
- Tomate ine 3.5 gmm nehafu yekapu.
- Green bell tsvuku uye tsvuku tsvuku dzine makirogiramu mana nehafu nehafu yekapu.
- Pea ine magiramu mashanu nehafu yekapu.
- Mazai echando uye mapepa ane shuga ane 5.25 gm nehafu yekapu.
Roots Vegetables
Vanhu vanowanzofungidzira kuti midzi midzi yakakwirira mumakhahydrates, asi iyo haisi chokwadi. Kana paine imwe hafu yekombe inoshumira, yakawanda yakawanda kupfuura yakakodzera kudya kweka-carb. Izvi zvinosanganisira:
- Green eion (scallions) ine magiramu matatu nehafu yekapu.
- Turnips ine magiramu matatu nehafu yekapu.
- Rutabagas ine magiramu mana nehafu yekapu.
- Celery root (celeriac) ine magiramu mana nehafu yekapu.
- Karoti ane magiramu mana nehafu yekapu.
- Anyanisi ane magiramu mashanu nehafu yekapu.
Pamusoro-Carb Vegetable
Mishonga inofanira kudzivirirwa pazvokudya zvakaderera-carb ndeaya anotapira uye / kana ane nyota yekutanga. Mienzaniso inosanganisira:
- Parsnips ine mapfumbamwe gramu net carbohydrates nehafu yekombe.
- Zuva rakasvibira (zvakadai se butternut , pumpkin , uye spaghetti squashi ) ine magiramu 10 nehafu yekapu.
- Chigadziko chine magiramu gumi nemaviri nehafu yekapu.
- Mbatata ine 12 magamu nehafu yekapu.
- Mvura chestnuts ine magiramu 14.8 nehafu yekapu.
- Sweet mbatata dzine 17 gramu nehafu yekapu.
- Artichokes ine 18 gm per artichoke.
- Plantains ane 27 gramu nehafu yekapu.
> Kwakabva:
> Dhipatimendi reU.S. Agriculture. "USDA Food Composition Databases." Washington, DC, yakagadziridzwa muna May 2016.