ʻO ka Carbohydrate a me nāʻike Mea Ola
Hiki i nā pepa lele'ōleʻele ke hoʻoulu i ka leka hou i nā salama, omelet, a me nā meaʻai he nui. Hāʻawi lākou i keʻanoʻeleʻele, ke hui pūʻia me kekahi mau pepa'ē aʻe, e like me nā pepaʻulaʻulaʻulaʻula .
ʻO Carbohydrate a me Fiber Counts no ka Bell Bell Peppers
- 1/2 kīʻaha pāʻani pepa keʻokeʻo: 2.5 grams kūmole (net) ka waiʻaleʻa me 1 gram fiber a me nā caloli 15
- 1/2 kīʻaha pīpī pepaʻalani iki: 1.5 grams kūmole (net) ka waiʻahu me ka 1 gram fiber a me 9 calories
- 1 ka'ōmole pāʻani keʻokeʻo (e pili ana i 2 3/4 inches long and 2 1/2 inches wide or about 4 1/4 ounces): 6 grams effective (net) carbohydrate plus 2 grams fiber and 24 calories
ʻO Glycemic Index no ka Bell Bell Peppers
E like me ka nuiʻole o nā mea kanu momona,ʻaʻoheʻikeʻikeʻepekema o ka hua'ōlelo glycemic o nā pāleleʻulaʻula. Ua manaʻoʻia he mea liʻiliʻiʻole i ka hopena o ke koko o kāu koko e like me ka nui o keʻano o ka waiʻopa.
Kālāʻiaʻo Kauka Glycemic o nā Bell Peppers
Hāpaiʻia ka halihali kīʻaha i ka nui o ka meaʻai eʻaiʻia a pehea ka hopena o kāu kō koko a me ka pane o ka insulin. Hoʻohālikelike ka emi o ka emi mai i ka 10. Eia nā helu i hoʻohālikeʻia no nā pāleleʻulaʻula:
- 1/2 kīʻaha pāʻani ko Bell pepa: 1
- 1/2 kīʻale pīpī keʻokeʻo Bell paʻi: 1
1 ka'ōmole'ōmole Bell pepa (e pili ana i 2 3/4 inisi ka lōʻihi a 2 2/2 'īniha ke ākea aiʻole 4 4' auneke): 2
Nā Huakaʻi Ola o ke Kēne Bell Bell
ʻO nā hua leʻoleʻa'ōmaʻomaʻo he kumu kumu nui o ka lāʻau huamino C (kahi hana e hoʻolako i nā mea o kēlā me kēia manawa), kahi kumu maikaʻi loa o ka hua Beta a me ka huaʻa K, a me kahi kumu maikaʻi o ka manganese.
ʻO nā pepa lele'ōleʻele kekahi kumu maikaʻi o nā antioxidants e hiki ke kāohi i ko mākou mau pūnaewele mai kaʻino.
Nā Kūlaʻi Kūkākūkā Low-Carb me ka Peʻe Bell Bell
- ʻO ka pīpī kolo : E hiki iāʻoe keʻoliʻoli i kēia kīʻaha momona nona wale nō 5 gramita o ka hauākika ma kēlā me kēia lawelawe. Ma mua o ka loaʻaʻana o ka pailaʻai, hiki iāʻoe ke hana i kaʻaila almond gluten-freeʻole i nā'ōmole i luna ma luna no 7 grams o ka hauʻawa ma kēlā a me kēlā moku.
- ʻAlaʻai ala : He 14 mau kahe o ka'ōponaʻo kēia mehe. Hiki iāʻoe ke mālama i nā'ūpili ma ka lawelaweʻana ia mea ma luna o ka " ʻaila-rice " ma mua o ka laiki, pasta, a me ka berena.
- Pākīpikaʻo kaʻohi kūkeke: E hiki iāʻoe keʻoliʻoli i nā hōʻoluʻolu hohonu ma ka sauteeing i nā pepa a me nā huaʻai'ē aʻe e hoʻoemi i nā wai ma mua o ka hoʻoukuʻana i ka moa a me ke kōmato i loko o ke kuʻi koko. ʻO kekahi hana'ē aʻe,ʻo ia ke hoʻouka i ka līlī parmesan. He 11 mau kenekene ka waiwai o kēlā me kēia lawelawe.
- ʻO kaʻokaʻo Crock pot ropa vieja :ʻO kēia kumulāʻau Cuban o nā meaʻai, nā'ōmato, a me nā pepa e hele nui me nā tortilla kaʻi-lol, aiʻole e hiki iāʻoe ke lawelawe ma luna o nā'āpana spaghetti.
- Pī'ā nui a me nā pīpī :ʻO lākou kahi mea punahele nui loa i 5 grams o ka hauʻahu wale nō inā eʻaiʻoe me ka'ōpala, a iʻole hiki iāʻoe ke hoʻohui i kahi tortila haʻahaʻa.
- Pizza frittata : Eʻoliʻoli i nā pāʻina pizza ma waho o nā pahu i loko o kahi pizza'ūpī me kēia frittata.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.