Piʻona no nā Paʻemi Low-Carb
Hoʻoemi i nā huapona'aleʻaleʻa ma kahi o ka pohō kaumaha a me nā hoʻokele olakino, a me ke kumu maikaʻi. ʻOiaiʻaʻole maikaʻi lākou a pau, he nui nāʻAmelika eʻai ana i nāʻeha nui a me nā mea hewa. Kūleʻa ihola nā'ōpoki i loko o hoʻokahi o nāʻano nui:ʻo ke kō, ka māka, a me ka fiber. ʻO ka fiber a me ka mākiko he mau pahu kāpili nunui i hanaʻia no nā maha o ke kōpaʻa i hoʻopaʻaʻia.
ʻO nā hua, nā huaʻai, nā'ōpala, a me nā lelo ka hāʻule i loko o kēia mauʻaoʻaoʻelua. ʻO ka meaʻono, ma kekahiʻaoʻao, he mea loli wale. Hiki keʻano ia i ka hua a me ka waiū, akā hiki ke hoʻohuiʻia i nā meaʻai e like me keʻano o ka succrose.
Kahi Kūʻai o Kāu Kūkū o nā Carbohydrates
Hoʻohālikelike kaʻOi Meaʻai a me nā lāʻauʻona i nā'ōpoki i waena o 45 a 65 o ka nui o ka loaʻaʻana o ka calorie i kēlā me kēia lā. Eia naʻe,ʻo ka'ō'ō e hoʻokomo i nā'ōpoki i loko o ka meaʻai maikaʻi kaʻike i ke koho - a me ka mea e pale ai. ʻO ke kī i ka loliʻana i ka palekana a me ka hoʻomaikaʻiʻana i ka olakino ma ka hoʻohanaʻana i kahi kālai haʻahaʻa-ʻo ka hoʻopauʻana i kāuʻaiʻana i nā meaʻai e hoʻopukaʻia ana i nā hua me nā huapalapala maikaʻiʻia, e like me nā meaʻona a me nā meaʻai. Hoʻopiliʻia kēia mau meaʻai me nā calories akā heʻai liʻiliʻi kūponoʻole.
Nā hua a me nā meaʻai
ʻOiaiʻo kaʻaiʻana o ka liʻiliʻi i kaʻaʻai o ka huaʻaina a me ka huaʻai,ʻaʻohe mea hōʻike e pili ana i kēia mau'ōpili i ka waiwai kaumaha a iʻole kekahi o nā olakino ola e pili ana i ka momona.
ʻO kaʻoiaʻiʻo,ʻo nā hua huaʻai a me nā huaʻai he mea kōkua i ka lilo a mālamaʻana paha i ke kaumaha no ka mea e kōkua ana ko lākouʻikepili i ka manaʻo piha.
Ma waena o nā huaʻai a me nā mea ulu,ʻo kekahi ke kū nei no ko lākou mau pono maikaʻi kūpono. ʻO nā'ōpona i ka zucchini, kahi meaʻai maʻalahi hiki ke komo i nā meaʻai likeʻole,ʻo ia kaʻano waiwai e kūʻole i ka waiwai waiwai a hiki iā ia ke kōkua pono iāʻoe e lilo i ka kaumaha.
Eia kekahi,ʻo ka zucchini kahi kumu maikaʻi o ka huaora C, ka huamona B6, riboflavin, a me ka manganese, a me ka hoʻonuiʻana o nā meaʻai'ē aʻe.
ʻO Zucchini kahiʻenehana nui loa e hiki ai ke lawe i nā meaʻono o kēlā me kēia ipu e hana anaʻoe. Eʻokiʻoki i nā'āpana (hoʻohana i ka mea kākau punahele e maʻalahi ai), hiki ke pani i kahi pātaʻi (aʻoi aku paha, e nānā i kēia meaʻai no ka pasta zucchini ). He maʻalahi ke ulu, aʻoiai he kauwela ia, he hiki ke loaʻa i ka makahiki ā puni.
ʻO Carbohydrate a me Fiber Counts no Zucchini
- 1/2 'aila zucchini: 1,5 mauʻaila (net) ka waiʻahu me ka 1 gram fiber a me 10 calories
- 1 ka zucchini maʻamau (e pili ana i 7 'oz): 5 grams pono (net) carbohydrate me 2 grams fiber a me 31 calories
- 4 ia zucchini (1/4 lb.): 3 grams kūmole (net) ka waiʻaleʻa me 1 gram fiber a me 18 calories
Glycemic Index no Zucchini
E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻoheʻikeʻikeʻepekema o ka index glycemic o zucchini.
Palapalaʻiaʻo Load Glycemic o Zucchini
- 1/2 'aila zucchini: 1
- 1 mean zucchini (e pili ana i 7 a): 3
- 4 ia zucchini (1/4 lb.): 2
Kūmole Kūmole-Carb me Zucchini
E hoʻololi i kahi pasta e like me ia i ho'ākākaʻia ma luna nei, aiʻole e ho'āʻo i kēia mau mea:
> Kālā:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. " Ka Papa Pāʻani Kūlana o ka Māhele Glycemic a me nā Uila Loiloi Glycemic: 2002. " Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 20.