Zvitsva zvinokonzerwa nekranberries zvakaderera mu-carbohydrates, asi zvigadzirwa zvakagadzirirwa hazvisi
Cranberries yakaderera zvikuru mune shuga asi ichikwirira mu fiber uye mishonga. Iwe unogona kutenga zvikwereti zvitsva zve cranberries mushure mekuvhuvhura kuti usvike uye ushandise gore rose. Chimwe chinetso ne cranberries ndechokuti ivo pachavo ivo vane tart, saka kazhinji shuga inowedzerwa kune zvekudya uchishandisa cranberries. Iva nechokwadi chekuverenga mavara kune chero cranberry sauce, jeriberry juice, nemimwe michina yekranberry kana iwe uri kudzivirira makhahydrates.
Carbohydrate uye Fiber Counts
- 1 ounce cranberries matsva: 2 gramu yehutano (net) makhahydrates uye 1 gramu ye fiber uye 13 makori.
- 1/2 mukombe wekranberries yakatsvawa: 4 gramu ehutano (net) makhahydrates uye 2,5 gm fiber uye 25 makori.
- 1/2 kapu yemvura yose yakachena cranberries: 4 gramu ehutano (net net) ehydrohydrate uye 2 magiramu e fiber uye 23 makori.
Glycemic Index
Sezvakangoita zvezvibereko zvishoma nezvishoma mu carbohydrate, hapana tsvakurudzo yesayenzi yeglycemic index ye cranberries. Zvimwe zvinyorwa zvakawedzera kubva pane zvimwe zvekudya zvakafanana izvo zvingave zviri muzasi kusvika kune zvishoma. Ramba uchiyeuka kuti izvi ndezvenyeredranened cranberries chete.
Glycemic Load
Glycemic load inotarisa kuwanda kwezvokudya zvakadyiwa pamwe chete neyo glycemic index. Kukosha kwepasi pe10 kunofungidzirwa kuva kwakaderera uye hakufaniri kuva nehuwandu hwehuga hwehuga kana insulini. Hezvino inofungidzirwa glycemic load ye cranberries:
- 1 ounce cranberries itsva: 0
- 1/2 mukombe wekranberries yakatsvawa: 1
- 1/2 kapu yemvura yose yakachena cranberries: 1
Hupenyu Hwezvipo uye Ngozi
Cranberries ndiyo yakanaka chaizvo yevhitamini C uye manganese. Vane hupfumi muzvinyorwa zvepiltonutrients , kunyanya antioxidants. Cranberries inogonawo kuva nehutachiona hwemagetsi mumuromo, pamatumbo, uye mumugwagwa pamusana pekugadzirwa kwepirtochemicals mavari.
Kutsvakurudza munharaunda iyi kunotangira, pamwe nemigumisiro yakavhenganiswa yekudzivirira hutachiona hwezvirwere. Zviremera zvehutano vanoti cranberry juice, cranberry supplement, uye zvimwe zvinogadzirwa ne-cranberry hazvifanirwe kubatsirwa kurapwa kwemishonga inorwisa mabhakitiriya kana iwe uine urwere hutachiona hwehutachiona.
Kunwa mvura yakawanda yecranberry inogona kukanganisa dumbu rako uye inogona kuwedzera ngozi yako yeimpso nematombo kana iwe ukazviita kwenguva refu. Kana uri kutora Coumadin (warfarin) seropa rakapfava, yakawanda yeramberry juice inogona kuchinja mazinga, saka kurukura izvi nechiremba wako.
Low-Carb Recipes
Kana iwe uchidzivirira makhahydrates, unogona kutarisa srance isina mbiriso yegorosi kuti unakidzwe nemhuka, yogurt, kana kottage cheese. Iwe unogonawo kugadzira cranberry mucu kumba uye shandisa sweetener mushuga kuti unye. Unakidzwa ne gluten-isina firk mbeu mbeu cranberry muffin kwekudya kwekudya chamangwanani. Kwekudya kwemasikati, ivai neshadhi isina shuga-free cranberry vinaigrette saladi kupfeka . Zvadaro ita kuti matarenda ako aite basa pakugadzira chikafu chinonaka uye chinonaka ne cranberries uye tsvuku yewaini sauce yekudya. Kuti uite zvinotapira, bheka bhakanari wekranberry miti yekiki .
> 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.
> Cranberry. National Institutes of Health. https://nccih.nih.gov/health/cranberry.
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima. https://ndb.nal.usda.gov/ndb/.