Ongorora kudya kunovaka muviri, carbs, uye makoriki mumashizha ane mashizha mune zvokudya zvakaderera-carb
Tsamba uye mamwe magirasi ane mashizha dzimwe nguva anoonekwa se "zvokudya" pasina zvekudya zvishoma- nokuti vane zvishoma zvisingabatsiri muropa rega. Nokuti lettuce yakaderera zvakanyanya mumakorikori kazhinji, kazhinji haigoneki pane zvidye zvakadyiwa zvekoriori.
Kwete Mhete Yese Yakafanana Nezvokudya uye Utano
Ne lettuce, mutemo mukuru ndewe "wakaita mhepo yakasvibirira, zviri nani kwauri." Kunyange zvazvo lettuse dzose dzine utano, kune musiyano mukuru pakati pechando yevecheni uye misi yakaoma yakadai sedoma.
Romaine ine vitamini A kupfuura makumi maviri nematatu kupfuura yekereke yechando , semuenzaniso. Nzira yakanakisisa ndeyekudya kusanganiswa kwemiti mune saladhi yako, kusanganisira iyo yakatsvuka, sezvo mumwe nomumwe ane kechimwe chezvinyorwa zvezvibereko kupa.
Lettuce ndiyo yakanakisisa inobva kune fiber, vitamin K, uye vitamini A. Ndiyo yakanaka chaizvo yevhitamini C, iron, uye folate, uye yakanaka ye thiamin, potasium, uye manganese.
Carbohydrate uye Fiber Counts for Lettuce
I-carbohydrate iyo inoratidzwa ma lettuce akasiyana-siyana muDhipatimendi reDhipatimendi reMari yeUnited States inopesana naizvozvo zvishoma kuti kusiyana kunenge kusina kukosha, uye zvichida nekuda kweimwe samuenzaniso yakaedzwa panzvimbo pokusiyana kwechokwadi pakati pemarudzi. Aya ndiwo mapeji.
- 1 kapu shredded lettuce: 0.6 gram inobudirira (net) carbohydrate plus 0.5 gram ye fiber uye 7 makori
- 1 huru lettuce mashizha: 0.3 gramu inobudirira (net) makedhaidhyidhi pamwe ne 0.3 gramu fiber uye 3 makori
- 4 ounces lettuce: 1.5 gramu inoshanda (net) makhahydrates uye 1.5 gramu fiber uye 16 makori
Glycemic Index uye Glycemic Load yeLettuce
Sezvo kune akawanda asingasviki miriwo, glycemic index ye lettuce haikwanisi kuongororwa nemaitiro anowanzo nokuti ane zvinyorwa zvishoma zvine carbohydrate. Nokuda kwechikonzero ichocho, lettuce haifaniri kunge yakagadzikana pamushuga weropa rako kana iwe uchidya uri woga, uye pane unofanirwa kuongorora glycemic index yehupfeke yehudhi kana zvimwe zvikamu zvekudya.
Glycemic load inofunga kuwanda kwezvokudya zvakadyiwa pamwe chete, uye kukosha kwepasi pe10 kunofungidzirwa kuti kwakaderera uye hazviiti zvishoma pamushuga weropa kana insulini. Heino inofungidzirwa glycemic load ye lettuce:
Glycemic Load:
- 1 kapu shredded lettuce: 0
- 1 huru lettuce mashizha: 0
- 4 ounces lettuce: 1
Lettuce uye Low-Carb Kudya
Imwe tsvina yepasi-carb uye gluten-isina kudya ndeyekutora chingwa, mabheji, uye mazhenje nehizha guru re lettuce rakapoteredza sandwich kana kuputira kuzadza. Inogona kutora vamwe kuwanzoita kuita, uye iwe zvechokwadi unoda extra napkins uye hand-wash washing facility mushure mekudya kwenyu.
Saladi yakakoswa ndiyo imwe nzira yaanogara yakasvibira mashizha nekupfeka. Iwe unogona kuita saridho yakasvibirira yako nzira huru nekuwedzera huku uye zvimwe zvigutsa zvinogutsa.
Kana iwe wakamboshandiswa kuva nehuku kana saga muhomwe, edza pane kuti uve nayo pamusoro pembiya yemashizha ane mashizha. Iwe uchawana zvakanakira magidhi uye wwedzera kuwedzera kwekugadzirwa.
> Sources:
> 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.
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima. https://ndb.nal.usda.gov/ndb/.