Muzukuru wepedyo kune anyezi, maekisi akazara nemuviri
Maeeks akaenzana neeiii uye garlic uye anobva kune imwechete yesayenzi yezvirimwa zvinomera, neAllium . Maeeks ane zvizhinji zvezvinokwana phytonutrients dzinobatsira sevamwe nhengo dzeboka iri, kunyange zvazvo zvisina kumbove nezvidzidzo zvakawanda pamusoro pehutano hwemagariro eheeks kunyanya.
Maeeks ane unhu hwakanyorova, wakafanana neonikisi. Mumamiriro ayo akaoma, mishonga inotyisa uye yakasimba.
Iwe kazhinji haudyi mashizha akasvibirira mashizha akachena semuchena uye akajeka.
Carbohydrates uye Fiber Counts for Leeks
Maeeks anoonekwa seashoma-carb yemiti mumichero yakazara yemiriwo.
| Kugadzirira kwemaekisi | Carb, fiber uye calorie inotora |
|---|---|
| 1/2 kapu yemakwenzi emafuta | 6.5 gm net net carbs , 1 gram fiber, 28 makori |
| 1/2 kapu yemakwenzi akabikwa akabikwa | 3 gm net net carbs, 1 gramu ye fiber, 16 makori |
| 1 ounce yeeeks mbichi | 3 gm net net carbs, 1 gramu ye fiber, 17 makori |
Glycemic Index uye Mutoro weLeeks
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa. Sezvo nemafuta akawanda asina kusimba, hapana svesayenzi yekuongorora glycemic index yeeeks. Vanhu vane chirwere chekudya vakave vachifungidzira zvichienderana nedzimwe nheyo dzakagadzirwa.
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose.
Sezvo kuwandisa kweglycemic load kunobva pakurongwa, zvakanyanya kuoma kugovera glycemic mutoro kumaekisi.
| Inofungidzirwa Glycemic Mutoro weLeeks |
|---|
| 1/2 mukombe weeeks yakasvikwa yakatsvuka: 3 |
| 1/2 kapu yemakwenzi akabikwa akabikwa: 2 |
| 1 ounce yeeeks mbichi: 2 |
Hupenyu Hwezvibereko zveLeeks
Maeeks ndiwo akanaka chaizvo mavitamini K.
Kuwedzera kwemavara matsvuku anodyiwa, mavitamini K akawanda, vitamini A, manganese, vitamin C, uye folate inogadzirwa. Maeeks anovewo akanaka kubva kumapirtonutrients akadai sa flavonoids uye polyphenols, izvo zvinogona kudzivirira masero kubva pakuvhiringidzika, pangozi yepfungwa yemwoyo, uye kupa mamwe mararamiro ehutano. Maeeks akanyanya kunyanya mu phytochemical inonzi kaempferol, iyo yakaratidzwa kuva chekudzivirira pamaketani emidziyo yedu yeropa.
Nzira yekupika neLeeks
Maeeks anoshandiswa zvizhinji muEurope, vanhu vari kuNorth America havazivikanwi navo. Vane tambo yakafanana neiii, asi zvishoma. Inogona kushandiswa mune dzakawanda mapeji apo eii ingashandiswa, uye inoshamisa mumasobho uye mashizha.
Kuti ugadzirire maeeks, bvisa zvikamu zvakasvibirira zvakasvibirira, uye wozviisa murefu kwenguva yakareba kuti uchenese, sejecha rinowanzobatwa pakati pezvitsuwa pasi pedyo nebhuru. Slice uye gadzira sezvaungaita anyezi.
Low-Carb Recipes neLeeks
Kune zvakawanda zvokudya zvakaderera-carb zvinosanganisira maeeks, kusanganisira soup uye salmon isina kusvuta inopisa, leek, uye mushroom quiche , somuenzaniso.
Ndezvipi Zvimwe Zvokudya Zvokudya Zvichengetedza Carb-Uchenjeri?
Zvimwe zvisarudzo zvakachenjera kupfuura vamwe maererano nekusarudza zvokudya zvishoma-carb.
Mbeu yemiriwo uye nutswe uye mbeu inoratidzika kufambisa zvakanaka. Kuunza mushure kune michero yakawanda, zviyo nemimwe michero uye mukaka nemishonga yemiti .
Sources
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
- United States Dhipatimendi Rezvekurima. "Oxygen Radical Absorbance Capacity (ORAC) yeCheeded Foods, Release 2. May 2010
- USDA National Nutrient Database ye Standard Reference, Release 28.
- Xiao HB, Jun-Fang, Lu XY et al. Kudzivirira zvinokonzerwa nekempferol pamusoro pemagumo endothelial kuburikidza nekuvandudzwa kwe nitric oxide kukonzera uye kuderera kwemaitiro asingakwanisi dimethylarginine. European Journal of Pharmacology Volume 616, Zvinyorwa 1-3, 15 August 2009, Mapeji 213-222.