ʻO Chard (ka mea i kapaʻia he'alala Swiss) a me kekahi mau lauʻeleʻele kekahi i kekahi manawa heʻai "free" i nā meaʻai momona liʻiliʻi ma muli o ka nui o ka hopena o ke koko glucose. Hiki ke kīpīʻia nā huaora K i ka hopena o ka blood glucose, aʻo kekahi mau maʻi maʻi e hoʻomaopopo he maʻalahi ka mālamaʻana i kā lākou kala koko i ka wā eʻai ai lākou i nā greens.
No ka wā lōʻihi,ʻo kaʻokoʻa wale nō o nā kālaiʻia i loaʻa i ka "Swiss" chard. ʻO kekahi o nāʻano hou, e like me kaʻulaʻulaʻulaʻula a me ke ānuenue anuenue, he emiʻole kaʻawaʻawa. Uaʻoi aku ka maʻalahi o ko lākou'ōwili ma mua o ka'ōnihi, akā hiki ke'ālala kokeʻia i ke kapuahi. Hiki keʻaiʻia nā'ōpala, iʻole i kaʻaila aiʻole i kālaiʻia, aʻo ka'opala ke kāʻei i kahi nani i ka pā.
ʻO Carbohydrate a me Fiber Counts
- 1 pākani'āpana: .7 gram pono (net) ka waiʻahu me ka .6 gram fiber a me 7 calories.
- 1 ka laulā nui: 1 gramona (net) ka waiʻalulu a me 1 gram fiber a me 9 calories
- 4 u. (¼ paona) kekani kala: 2.5 grams kūmole (net) carbohydrate me 1.5 grams kepa a me nā caloli he 21.
- ½ kīʻaha kuʻiʻia: 2 grams kūmole (net) carbohydrate me 2 grams fiber a me 17 calories
Glycemic Index no Chard
E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻoheʻikeʻikeʻepekema o ka hua'ōlelo glycemic o chard.
Kauʻia ka Loan Glycemic
- 1 'ōkeʻa pahu: 1
- 1 lālā lau nui: 1
- 4 u. (¼ paona)'ākani kala: 2
- ½ kīʻaha kīʻaha kola: 2
Nā Huakaʻi Ola
ʻO nā leʻaleʻa Leafy e like me ka papahele e hoʻopihaʻia me ka pono kūpono. ʻO Chard kahi kumu maikaʻi o ka fiber, ka huamaila K (1 ka lau nui 4 mau manawa o ka makemake o kēlā me kēia lā!), Ka mea kanu A, ka huama C, ka hao, ka potassium, ka magnesium, a me ka manganese.
He kumu maikaʻi loa ia o ka hua 'A me ka keleawe, a he kumu maikaʻi o choline , calcium, a me riboflavin.
Nā Recipes Low-Carb a me nā Tips
Ma waho aʻe o nā hopena e kāhea ana me ke kāpena, hiki ke hoʻohanaʻia i mea pani no ka'ōnihi ma nā hoʻonaʻauao he nui.
- Pehea e Kuki Gasa : E aʻo i nāʻano likeʻole e kuke ai i nāʻanoʻano greens likeʻole a loaʻa i nā kōkua ma ka holoiʻana, kahi mālamaʻana, a me nā meaʻoluʻolu mahalo.
- Rainbow Soup :ʻO ka'ōpū o ka māla e komo ana ke ānuenue o nā hua huaʻai e hāʻawi iāʻoe i ka nui o nā huaʻai a me nā pono maikaʻi. Hiki ke hoʻohuiʻia ka meʻa no kahi kānana maikaʻi.
> Kālā:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
Kāleka Nutrition Nānā Makahiki no ka Standard Reference, Release 21.