'Ikewaiwaiwaiwai, Glycemic Index, Calories, Pūmua
ʻO ka piʻaʻeleʻele heʻano legume ia e hiki ke kūʻaiʻia a maloʻo paha. E like me ka mea i hōʻikeʻia ma lalo nei, he mau mea maikaʻi no ka hanuʻana iāʻoe iho, no ka mea, e emi mai ka hopena o ke koko koko, a e hoʻonuiʻia nā pono i ka momona. Ma hope o kaʻaeʻana i nā bean (ʻoi aku ka pō maikaʻi), e hoʻolei aku i ka wai e kahe i mua o ka hoʻomoʻana i loko o ka wai. Hiki i kēia ke wehe i kekahi o nā meaʻona e hopena ai i ke kīpili, a me kekahi o nā meaʻaila (phytates a me tannins) hiki ke hoʻonui i ka paʻakikī i nā meaʻai a pau i loko o nā pī.
ʻO Black Soy Beans he mea liʻiliʻi nui loa nāʻanoʻeleʻeleʻeleʻele
ʻO Carbohydrate a me Fiber e Paipai no nā Pīpoki Noʻonoʻo
- ½ e kīʻaha i nā pī'ā piʻi: 13 grams kūmole (net) carbohydrate me 8 grams ke fiber, 8 gramene protein, a me 114 calories
ʻO Glycemic Index of Black Beans
ʻElua nā papahana no ka pīpīʻeleʻele i pihiʻia i ka helu maʻamau maʻamau o ka 25. Kūkani keakea a me nā pīni iʻaila i kahi pahu kukū e hōʻike pinepine i kahi kiʻekiʻe GI (i waena o 40 a hiki i waena o 60 mau makahiki, me nā pī bei i ke kiʻekiʻe kiʻekiʻe).
Nāʻike'ē aʻe e pili ana i ka Index Glycemic
Ka Lohi Glycemic o nā Beans
- ½ e kīʻahaʻia nā pī piʻoki: 7
Nā Huakaʻi Ola o nā Beans Pō
ʻO ka piʻaʻeleʻele he kumu maikaʻi loa ia o ka fiber (e hiki ke hoʻopiliʻia a hikiʻole keʻoluʻolu) a hoʻolapalapa, he kumu maikaʻi loa o ka manganese, ka magnesium, a me ka mea maikaʻi, a me kahi kumu maikaʻi o ka pālolo a me ka hao. Aia kekahi mau piʻaleʻeleʻeleʻele i loko o ka uhi.
ʻO ka piʻaʻeleʻele, e like me nā lekile,ʻo ia paha ka punaʻai maikaʻi loa o ka'ōmālū a me ka starch maloʻo .
ʻO ka mea nui,ʻo ia keʻano o ka hika i hoʻololiʻia i ka glucose, a me ka mākiko iʻole i paʻiʻia ma ka'ōpū liʻiliʻi. Ua hōʻikeʻia ma kahi o hoʻokahi ka hōʻikeʻana i ka hoʻololi houʻana i nā'ōhuʻa iʻoi aku i ka hoʻopiʻiʻia me nā legumes i hoʻonāʻia i ka mana o ka maʻi diabetics. ʻO kaʻaiʻana i nā mea kiʻekiʻe ma ka starch maloʻo e hiki ke hoʻonui i ka ola o ka colon, e like me ka hoʻolakoʻana i ka ulu lāʻau maikaʻi.
Hiki paha i ka'archikiko paʻa ke hoʻonui i ka noʻonoʻo o insulin a me ka hoʻomaluʻana o nā minelala e like me ka konupūmā. E hoʻomaopopo naʻe,ʻo nā pīla bala i loaʻa ka hōʻailona glycemic kiʻekiʻe, a emi iho ka mākiko mālie a me ka mākia aʻoi aʻe ma mua o nā beana maloʻo i hoʻomohoʻia a me ka pāpaʻa. Eia kekahi,ʻo kekahi poʻe maʻi maʻi e hoʻomaopopo i nā piʻi e hoʻonui ai i ka piʻi kokeʻana o ka glucose koko, no laila he maopopo keʻano o ka loli o kēlā me kēia kanaka i ka mālamaʻana o kā mākou pūnaha digestive i nā lemu.
Nā Pepa Hoʻolaha Pūnaewele:
- Nā hua
- ʻO nā meaʻai
- Kaomi a me nā Pua
- Kaʻi a me nā Legumes
- Milk, Hulu, Soy Milk, a pēlā aku.
Nā kumuhana:
Carmona-Garcia, R., Osorio-Diaz, P., Agama-Acevedo, et al. Ka hoʻohuiʻana a me ka hopena o ka haʻaluluʻana i ka digarch digesti o Phaseolus vulgaris (L.) cv. 'Mayocoba'. International Journal of Science and Technology.
Fernandes AC, Nishida W, a me Costa Proenc RP et al. Ka hopena o ka hoʻomaluʻana i ka maikaʻi o ka maikaʻi o nā pīni (Common Phaseolus vulgaris L.) iʻeliʻia a meʻole ma waho o ke kahe o ka wai. International Journal of Science and Technology 2010, 45: 2209-2218. 2010. 2007, 42: 296-302. 2007.
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.