Kufanana nemichero yakaomeswa, mazambiringa akaoma mune shuga nekuda kwekuti ivo vakanyanyisa. Funga nezvehukuru hwemazambiringa , uye ipapo uswa hwewaini huripo kana hwaoma. Haitori mazambiringa akawanda ehuga kuti awedzere. Kazhinji keshuga muwairi wemizambiringa yakafanana nefructose.
Carbohydrate uye Fiber Counts
- 1/4 mukombe isina mbeu yakaomeswa (yakazara): 31 gramu inoshanda (net) makhahydrates uye 1.5 gm fiber uye 123 makori.
- 1 duku bhokisi remazambiringa (1 1/2 ounces): 32 gramu inoshanda (net) makedhydrates uye 2 gramu fiber uye 129 makori
- 1 muto bhokisi remazambiringa (1/2 ounce): 10 gramu inobudirira (net) makhahydrates uye 1 gram fiber uye 42 makori.
Glycemic Index uye Glycemic Load
Kunyange zvazvo mazambiringa akaoma mukhabhohydrate, shuga yavo inowanikwa fructose, iyo ine glycemic index index. Iyo glycemic index ndiyo inotarisirwa kuti zvokudya zvakadini zvingasimudza shuga yeropa kana zvichienzaniswa negivha yakachena, iyo ine chikamu chezana 100. Chiyero chaicho chikafu chekudya chinomutsa shuga yeropa chinofanira kuita zvose zviri zviviri kuti glycemic ndeye uye sei iwe unodya . Mutoro weglycemic unoedza kuyananidza pfungwa idzi, uye dzimwe kudya zvinoshandisa glycemic load nokuda kwechikonzero ichi. Heano maitiro emafuta akaomeswa:
Glycemic Index:
- Chimwe chidzidzo chemazambiringa akaomeswa chakaratidza chiyero che glycemic index ye 64 . Izvi zvinogona kuisa mazambiringa akaoma pamusoro pezasi yeGI (0 kusvika 55).
- Zvimwe zvidzidzo zviviri zvakawanikwa muvhareji yeGI ye 49. Sedentary vanhu uye avo vane prediabetes vakaratidza kupindura kwakaderera, asi vanhu vakadzidziswa vakadzidza vanhu vakaratidzira GI yevashanu. Izvi zvinoshandiswa kuisa mazambiringa akaomeswa muzasi kusvika pakuenzanisa glycemic index range.
Glycemic Load:
- 1/4 mukombe isina zvibereko mazambiringa (akazara): 19
- 1 duku bhokisi remazambiringa (1 1/2 ounces): 20
- 1 miniki bhokisi remazambiringa (1/2 ounce): 6
- 60 gramu: 10
Health Benefits
Kunyange zvazvo mazambiringa achirasikirwa nemimwe michina yavo panguva yekuomeswa, mazambiringa akaomeswa akanaka anobva antioxidant makemikari , kusanganisira polyphenols uye phenolic acids.
Izvo zvakakwirira mune fiber fiber uye prebiotics dzakadai se insulin. Bhokisi duku remazambiringa akaomeswa anopa 9 muzana yezvinodiwa zvezuva nezuva zve potassium uye ine zvishoma zvesimbi, vitamini B-6, magnesium, uye calcium. Icho chinhu chisingadhura uye chefuti-yakagadzikana nzira yekuisa michero uye fiber muzvokudya zvako.
Low-Carb Raisin Recipes
- Low-Carb Trail Mix Recipe : Chinhu chinofanira kuchengetedza mupfungwa ndechokuti zvose zvinosanganiswa zvinowanikwa mumakoriyori nokuti ndizvo zvavanenge vareva-kukurumidza kwesimba rekufamba rwendo rwekudzoka shure kana mushure mekuita zvimwe zvekuita. Kana iwe uchida kuchengetedza ichi sechirwere chinokurumidzira muhomwe yako kana padhesiki rako, funga mupfungwa kuti zvishoma zvinopfuurira kure.
- Low-Carb Broccoli Saladi neBacon Recipe : Heino mimwe yakafanana-inotapira inotapira inosanganiswa yeklasi yakawanda inotapira broccoli pashuga pasina shuga yose, kunyanya kana iwe ukashandisa currants panzvimbo yemiriwi yakaomeswa.
> 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.
> Esfahani A, Lam J, Kendall CWC. Zvinokonzerwa newaini yakashandiswa pamusana weglucose uye mhinduro ye insulini kune vanhu vane utano. Zvinyorwa zveNutritional Science . 2014; 3. doi: 10.1017 / jns.2013.33.
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima. https://ndb.nal.usda.gov/ndb/.