A VeCarb Root Vegetable Yakatakurwa Noutrients
Makaroti ndiwo midzi asi haasati yakakosha mumakhahydrates sezvakawanda miriwo midzi, yakadai semamatata. Kunyangwe pazvokudya zvakaderera-carb, iwe ungada kusarudza kugamuchira karoti mumari yakaenzana. Karoti ndeimwe yepasi-carb yemidzi midzi uye izere nezvibereko zvinokosha.
Karoti ane mishonga yakadai se carotenoids, iyo inowanika mumaruva emaruva.
Chimbofunga kusaswa kwekarroti yakagadzirwa mu saladhi kana kuwedzera karoti yakakodzwa kune iwe unofarira pasi-carb soup recipe.
Carbohydrate uye Fiber Counts for Carrots
Makaroti ari pasi mu carbs kupfuura michero yakawanda-shuga yakadai semaswisi. Kune mamwe mimwe miriwo, sezvakaita turnips uye radishes, iyo iri pamucheto wepasi wegorobhedha yemitambo pamwe chete.
| Carrot Kugadzirira | Carb neKarori Inoshandiswa |
|---|---|
| 1/2 kapu yakasikwa yakachena karoti | 4 gramu net carbs, 2 gramu fiber, uye 26 makori |
| 1 ari pakati pemwana karoti (anenge 3 paawa imwe neimwe) | 1 gram net carb uye 4 makori |
| 2 ounces (56 gramu) yakasviba vana karoti | 3 gramu net carbs, 2 gramu fiber, uye makori makumi maviri |
| 1/2 mukombe yakabikwa yakatswa karoti | 4 gramu net carbs, 2 gramu fiber uye 27 makori |
Glycemic Index yeKaroti
Iyo glycemic index (GI) yezvokudya ndiyo chiratidzo chehuwandu uye sei nekukurumidza iyo inomutsa shuga yako yeropa. Zvidzidzo pamusoro peglycemic index ye karoti dzine mhando dzakasiyana-siyana.
Kwemakore, karoti yakawana mukurumbira wakaipa glycemic. Ichi ndicho chikonzero chekuongorora kumwe kwakaratidza karoti yaiva necheriri glycemic ye 92, iyo inosvika iyo yehuga. Izvi zvingangodaro zvakagadzirwa nekarroti, zvisinei, uye hazvina kufanana nezvimwe zvigumisiro.
Iyo Mayo Clinic inotsanangura kuti glycemic index yetikiti zvisina kuchena is 35.
Chimwe chidzidzo chetikiti yakagadzirwa chakaratidza glycemic index ye 33. Matafura emunyika yose ye glycemic index uye glycemic load values kupa karoti yakabikwa glycemic index ye 39, iyo ndiyo inogamuchirwa nhasi.
Iyo yakachengeteka kutaura kuti makaroti mavara anowanzove nechezasi glycemic index kupfuura yakabikwa. Sezvaunogona kuona kubva pane zvidzidzo zvenguva ichangopfuura, kunyange makateti akabikwa haasi pedyo nechose chakakwirira chechi 92.
Glycemic Mutoro weKarroti
Mutoro weglycemic wezvokudya unobatana neyo glycemic index asi zvinotora kushandiswa kwehuwandu. Glycemic load ye 1 ndiyo yakaenzana nekudya 1 gramu yeglucose. Sezvo kuverenga kweglycemic load kunobva pakurongwa, zvakanyanya kuoma kupa glycemic mutoro kune karoti.
| Glycemic Mutoro weKarroti |
|---|
1/2 mukombe yakasvibiswa makaroti matsva: 1 |
| 1 ari pakati pemwana karoti (anenge 3 paawa imwechete): 0 |
| 2 ounces (56 gramu) yakasviba mwana karoti: 1 |
| 1/2 kapu yakabikwa yakatswa karoti: 2 |
The Health Benefits of Carrots
Karoti ndiyo yakanakisisa inopa vitamini A uye alpha uye beta-carotene. Iwe unogona kuwana zororo rose remusi we vitamini A kubva pa 1/4 mukombe wegroti yakagadzirwa, iyo inopfuura zvishoma kupfuura imwechete yetikoriti. Makaroti zvakarewo maitiro akanaka emu vitamini K uyewo maitiro akanaka e vitamin C , vitamin B6 , uye potassium.
Uyezve, iyo inowanikwa zvakanaka kune dzimwe micronutrients.
Zvokudya zvakanyanya mu carotenoids (zvinowanikwa mumaruva, mashizha, uye zvitsvuku) zvakabatanidzwa nekuderera kwechirwere chemwoyo uye mamwe kanzira. Mune imwe nyanzvi yekuongorora, vatsvakurudzi vanotaura nezvekuti carotenoids kubva kune zvikafu zvose zvakadai semakaroti ndiyo nzira yakanakisisa kunze kweiyo kubva kune zvokudya zvinowedzera.
Mukuwedzera, carotenoids inogonawo kuwedzera glucose metabolism, kuderedza insulin kushorwa, uye kupa mamwe mararamiro anobatsira.
Low-Carb Recipes With Carrots
Kune nzira dzakawanda dzekunakirwa karoti pazvishoma-carb diet. Iwe unogona kutanga nechimwe chinhu chakafanana nesupupuriro remvura , iyo inoshandiswa kudya kubva kumarudzi mazhinji ehota.
Chidya chekudya yemiriwo ndeimwe imwe muenzaniso wakanaka wehutano hwakanaka, hwezvokudya-hwakazara zvezvokudya zvisingagoni kuputsa gorobheni rako.
Shoko Rinobva
Kuwedzera karoti kumabiko ako echeka-carb kunogona kuuya nezvimwe zvinovaka zvinovaka pakudya kwako kwezuva nezuva. Sezvo pamidzi midzi inofamba, ichi chimwe chezvinhu zvako zviri nani; ingoedza kuidya mumwero. Uyewo, chengetedza mupfungwa kuti ruvara rwemakaroti anenge ari pedyo nemashiripiti pane glycemic index haisi yakarurama. Pane kudaro, vanowira muboka rechechi yeGI zvokudya.
> Kwakabva:
> 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.
> Donaldson, MS. A Carotenoid Health Index Inobva paPlasma Carotenoid uye Kubudirira Kweutano. Nutrients . 2011 Dec. 3 (12): 1003-1022.
> Higdon J, Drake V, Delage B. Glycemic Index uye Glycemic Load. Linus Pauling Institute, Oregon State University. 2016. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
> Mayo Clinic Staff. Glycemic Index Diet: Chii chinokonzera kudai. Mayo Foundation yeChirapa Dzidzo uye Ongororo. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478.
> USDA Food Composition Database. USDA. https://ndb.nal.usda.gov/ndb/.