Lentils yog ib hom kua txiv hmab txiv ntoo , uas muaj qhov kom zoo dua yog ua tau ntau dua-ua noj tshaj lwm yam taum qhuav thiab tsis tas yuav tsum tau ntub ua ntej. Txawm hais tias feem ntau hom lentils ntsuab los yog xim av, koj tuaj yeem pom lawv hauv lwm cov xim, xws li liab dawb-txiv kab ntxwv (uas ua rau ceev tshaj, tab sis tsis tuav lawv cov duab), daj, thiab dub.
Lentils feem ntau muaj qhov qis qis globcemic vim qhov qeeb qeeb tau nqos tau cov hmoov txhuv nplej siab thiab cov tawv nplej uas tiv thaiv tau lawv.
Lentils kuj muaj fiber ntau thiab, zoo li tag nrho cov legumes, muaj protein ntau tshaj li lwm cov khoom cog.
Carbohydrate thiab Fiber Counts rau Lentils
½ khob lentils qej yog 12 grams zoo (net) carbohydrate , plus 8 gram fiber, 9 grams protein, thiab 115 calories
Glycemic Index rau Lentils
Muaj ntau tus glycemic Performance Studies rau lentils, qhov nruab nrab ntawm qhov uas yuav nyob ib ncig ntawm 30, uas yog qes heev vim qeeb qeeb thiab tiv taus starch hauv lentils. Qhov kos yog ib txoj kev tshawb ntawm cov kaus poom hauv qab zib, uas yog 52. (Cov kev tshawb fawb ntawm cov noob taum pauv thiab cov neeg ua noj hauv lub tshuab ua lub siab ua kom lawv pom tau tias lawv muaj glycemic qhov tob dua li cov taum qhuav uas yog ntub thiab hau.
Glycemic load yog 6 rau ½ khob ntawm lub lentils siav.
Kev Noj Qab Haus Huv Ntawm Cov Lentils
Lentils yog ib qho zoo heev ntawm fiber ntau, folate thiab manganese, ib qhov chaw zoo ntawm hlau, thiab ib qho chaw zoo ntawm tooj liab thiab thiamin.
Lentils, zoo li lwm cov legumes, yog kab tias qhov khoom noj zoo tshaj plaws ntawm cov roj carbohydrate qis thiab digest . Yeej tseemceeb, qhov no txhais tau tias lawv muaj cov hmoov txhuv nplej siab uas maj mam hloov mus rau qhov sib xyaw kom qab zib thiab cov hmoov txhuv nplej siab uas tsis yog txawb hauv cov hnyuv. Yam tsawg kawg ib txoj kev tshawb no tau pom tias hloov cov carbohydrates sai-digested nrog legumes txhim kho glycemic tswj hauv diabetics.
Noj cov khoom noj uas muaj siab rau cov hmoov txhuv nplej siab kuj tseem zoo dua kev noj qab haus huv txoj kev noj qab haus huv, nrog rau kev txhawb kev noj qab haus huv plob tsis so tswj. Cov hmoov txhuv nplej siab kuj yuav txhim kho tau cov insulin rhiab heev thiab nqus cov zaub mov xws li calcium.
Nco ntsoov, li ntawd, cov taum hauv cov kaus poom muaj cov ntsiab lus glycemic ntau dua thiab qeeb qeeb-digested thiab tsis muaj zog rau starch tshaj cov taum qhuav uas ua si tom tsev. Tsis tas li ntawd, qee qhov diabetics nco tias lentils thiab noob taum nce ua rau nce ntshav ntawm cov ntshav qabzib, yog li muaj kev qhia meej meej ntau ntawm cov tib neeg kev hloov nyob rau hauv li cas peb lub cev plab legumes.
Kev Pab Tswv Yim Rau Lus Cog Tseg
Cov lentils siav tau tuaj yeem muab kub los yog txias, thiab tuaj yeem pheej ua rau txhua txoj kev uas txaus siab rau koj. Xav tias lawv yog kub kub phaj tsis zoo dua qub glycemic carbs xws li qos yaj ywm los yog mov, los yog ua txias txias (los yog cov tshuaj rau nyias noj nyias). Lawv kuj tuaj yeem muab ntxiv rau cov kua qab thiab cov stews.
Cov chaw
Jenkins, li al. Cov nyom ntawm Legumes ua ib feem ntawm Glycemic Index Noj cov zaub mov hauv Glycemic Control thiab Cardiovascular Risk Factors hauv Hom 2 Ntshav Qab Zib Mellitus: Kev Kaw Cov Kuaj Tswj Random. Archives ntawm Internal tshuaj Oct 22: 1-8 (2012).
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. Tshaj seev thoob ntiaj teb ntawm glycemic Performance index thiab glycemic load qhov tseem ceeb.
American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).
USDA Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Cai 28.