Paunofunga nezvemidzi midzi, unofunga nezvemazamu. Paunofunga nezvekakodhidhi yepamusoro, mbatatisi uye pamwe inouya mupfungwa. Ndinofara, pane dzimwe sarudzo dzakaderera-carb dzaungashandisa sechinotsiva mbatata. Pano, tinotsvaga carb uye fiber counts yemhando dzakasiyana dzemidzi.
Mhando dzeMidzi Miti
Midzi midzi ndiwo midzi yemiti yakashandiswa semiriwo.
Kune marudzi akasiyana emidziyo, yakadai se taproots, iyo inosanganisira karoti, beet, uye turnips; miviri inotapira, iyo inosanganisira mbatata, yam, uye yucca; uye akashandura mbeu inotakura tubers, iyo inosanganisira mbatata yakawanda.
Carbohydrate uye Fiber Inotakura Muchero Miti
| Kugadzirira kwemidzi yemiti | Carbs (gramu) | Fiber (gramu) |
|---|---|---|
|
1 kapu isina kunyorerwa, diced, mbatata yakasvibirira 1 mukombe yakabikwa mashed mbatata 1 kapu yakabikwa yakasanganiswa mbatata 1 guru guru risina mbiriso | 26.2 30.4 31.2 63.2 | 3.1 4.4 2.8 6.6 |
|
1 cup cup cubed turnip 1 cup boiled cubed turnip 1 cup boiled mashed turnip | 8.4 7.9 11.6 | 2.3 3.1 4.6 |
|
1 cup cup cubed rutabaga 1 cup boiled mashed rutabaga 1 cup boiled cubed rutabaga | 12 16.4 11.6 | 3.2 4.3 3.1 |
|
1 cup cup cubed sweet potato 1 mukombe yakabikwa mashed sweet potato 1 yakasvibira yakabikwa mbatata | 26.8 58.1 26.8 | 4 8.2 3.8 |
Yam 1 cup cup cubed 1 cup boiled cubed yam | 41.8 37.4 | 6.2 5.3 |
|
1 cup cup celeriac 1 mukombe yakabikwa celeriac zvidimbu | 14.4 9.1 | 2.8 1.9 |
|
1 cup cup chopped karoti 1 kapu yakabikwa sliced karoti | 12.3 6.4 | 3.6 2.3 |
|
1 mukombe yakasvibiswa sarudzo parsnip 1 kapu yakabikwa yakatswa parsnip | 23.4 26.5 | 6.5 5.6 |
|
1 cup cup cubed beet 1 kapu yakabikwa sliced beet | 13 16.9 | 3.8 3.4 |
|
1 mukombe yakasanganiswa sliced radish 1 cup boiled sliced radish | 3.9 5 | 1.9 2.4 |
Turnips Haisi Yega Yega-Carb Zvimwe Zvimwe Mbatata
Mbatata yakakwirira kwazvo mu starch uye ine glycemic index. Ichokwadi, iyo chete midzi yemidziyo ine yakakwirira glycemic index parsnip. Apo chikafu chiine yakakosha glycemic index, izvo zvinoreva kuti mahydrohydrates mukati mavo anokurumidza kushanduka kuva shuga uye akaiswa muropa rako.
Mashoko akanaka ndeokuti kune mashomanana midzi midzi yakadzika mu carbs uye inogona kuiswa panzvimbo yematezi, sezvinonzi radishes, iyo inogona kubikwa zvakafanana nenzira yakadai semamatata. Mashedhi kana cubed turnips imwe imwe sarudzo yakanaka, nechepasi pehafu yeka carbs iyo yakasvibiswa kana kubhekwa mbatata. Mashed rutabaga imwe imwe nzira yakanaka kana iwe uchitsvaga nzira yekugutsa chido ichocho chemashedati, asi iwe unoda kudarika zvose carbs.
Mukuwedzera, kune dzimwe mhando yemiriwo, seye cruciferous cauliflower , iyo inogona kushandiswa kune mbatatari kune imwe nhamba yepamusoro yerubha. Rimwe kapu yeholiflower yakabikwa inongoda 2.55 gm carbs. Edza kuimisa kamwe chete iyo yakabikwa uye kuwedzera kamuti mutsva kana imwe yenyuchi yekudya. Imwe nzira inofadza yekudya mucheriflower ndeyokuita "rizi" kuburikidza nekukukurira muzvokudya zvekudya kusvikira yakakosha, saka fry iyo mupuwani neine mafuta emuorivhi.
> Kwakabva:
> United States Dhipatimendi Rezvekurima (USDA), Agricultural Research Service. National Nutrient Database yeTeal Reference, Release 28, 2016.