Izvo vanodikanwa mbatatari vanotarisira kudya kwakadzika-carb
Izvo hazvina mubvunzo pamusoro payo, mbatatisi iri kumusoro kwepamusoro-carb uye yakakwirira glycemic yemuriwo mazita. Kana iwe uri pakadya-carb yezvokudya iwe unogona kunge uchinge usisina mazamu, kunyanya kana iri kuenda kwako-kunonyaradza zvokudya. Kune mashoko akanaka kunyange kana uri pane kudya kwakagadzikana-katebhati, zviduku zvembatata zvakakosha hazvisi chisarudzo chakaipa, uye kana iwe uri pachitsiko chakakosha-carb pane zvimwe zvinonaka uye zvine utano kune mbatatisi.
Carbohydrate uye Fiber Counts
Mbatata ndeimwe yepamusoro yemiriwo yemiriwo, yakasimba, uye yakanyanya glycemic. Kana iwe uri pane zvakakosha zvekarbhi, ipapo mbatata inofanira kudziviswa.
| Kugadzira mbatya | Carb, fiber uye calorie inotora |
|---|---|
| 1/2 mukombe yakatswa mbatata yakasvibirira | 12 gramu net carbs , 2 gramu fiber, 58 makori |
| 1 mbatata yakasvibirira (kusvika kune 3 1/2 inch in diameter; inenge ma7 ounces) | 33 gramu net carbs, 5 gramu fiber, 164 makori |
| 1 mazamu makuru (kusvika kusvika 4 1/2 inch in diameter; anenge mashizha 13) | 57 gramu net carbs, 8 gramu fiber, 284 makori |
| 1/2 mukombe yakasviwa mbatata yakaitwa nemukaka (kwete bata): | 17 gramu net carbs, 2 gramu fiber, 87 makori |
| 1/2 mukombe yakasviwa mbatata yakagadzirwa kubva pakunyura (yakadaro) mbatata nemukaka | 13 gramu net carbs, 2 gramu fiber, 114 makori |
Glycemic Index
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa. Zvidzidzo zvehurukuro yeglycemic yemapatata yakawanda uye yakasiyana.
Migumisiro iri kwose kwose kubva pa7 kusvika ku111. Zvizhinji zvemazana akaenzana zviri pakati nepakati-kusvika-makumi-80, zvichiita mbatata chimwe chezvokudya zveglycemic zvakapoteredza, kunyange zvazvo zvinyorwa zvakasvibirira, zvakadai semashamba matsva matsva, anowanzobata chimiro panzvimbo pokuputsika mumashizha, pane zvishoma zvishoma glycemic kupfuura russets nemamwe mbatata yemashizha.
Mbatata inowedzera glycemic kupfuura shuga .
Inofungidzirwa Glycemic Load
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose. A
| Inofungidzirwa glycemic load yemamoto |
|---|
| 1/2 kapu yakatswa mbatata yakasvibirira: 6 |
| 1 mbatata yakasvibirira (2½ kusvika 3½ inch in diameter; inenge 7,5 oz): 17 |
| 1 mbatata huru (3 kusvika 4½ inch in diameter; anenge 13 oz): 29 |
| 1/2 mukombe yakasviwa mbatata yakaitwa nemukaka (kwete bata): 8 |
| 1/2 mukombe yakasviwa mbatata yakagadzirwa kubva pakusvibiswa (nguva pfupi) mbatata nemukaka: 7 |
Health Benefits
Mbatatisi ndiyo yakanaka chaizvo inowanikwa mavitamini C uye potassium uye chitubu chema folate, vitamini B6 , uye manganese. Izvo zvinewo mhando yakakwirira yezvinokonzera antioxidant phytonutrients kana ichienzaniswa nezvimwe zvekudya nehuwandu kana uremu. Pamusoro pe-calori-based basis, zvisinei, mbatatisi haisi yepamusoro yekoriki yakawanda yemashizha asina kusimba.
Iko kune marudzi anopfuura zana ematata, uye imwe neimwe ine maitiro ayo ezvimiti. Rudzi rwebhuruu, ruvara rwepepuru, uye rutsvuku rwemazambatata rinowanzove nehuwandu hwepirtonutrients.
Zvakanaka zvePatato Zvinyorwa
Iko kune dzimwe midzi yemidziyo inotsiva , sezvakaita turnips kana celery midzi, iyo haina kufanana nekarb-inotakurwa.
Iwe unogona kuedza kuedza mapoka mapepa ezvinyorwa zvinopa zvimwe zvingasarudzwa zvezvidimbu zvepatata ndiro.
- Chiraiririyamu yakasviba panzvimbo yematezi yakasvibiswa
- Mashed cauliflower gratin , yakafanana ne gratin yembatata
- Koliflower "mbatata" saladhi , iyo yakakwana yepikiniki kana bhatini
- Low-carb latkes, imwe nzira huru yeHanukkah
- Low-carb clam chowder iyo inoshandisa koliflower panzvimbo yematezi
Sources
> Leroux, Marcus, Foster-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) yeCheed Foods - 2007. November 2007
USDA National Nutrient Database ye Standard Reference, Release 28.