Qhov no yog qhov qis-carb cag zaub
Turnips yog cov hauv paus zaub uas muaj tsawg tshaj li ib quarter ntawm carbohydrate ntawm qos yaj ywm, thiab yog li xaiv ntau rau cov neeg uas ua raws li kev noj zaub mov tsawg-carb. Turnips yog cov tswv cuab ntawm tib tsob nroj tsev neeg xws li cov pob zeb, pob zeb, zaub paj, thiab zaub paj (cruciferous zaub). Lub zog ntawm qhov tsw nws txawv tab sis tiav niam txiv nrog noj. Turnip zaub ntsuab tseem muaj kev noj qab haus huv thiab lwm txoj kev xaiv thaum uas koj tab tom nrhiav ib nplooj zaub.
Koj puas pom cov khoom noj qab haus huv los ua iab? Tej zaum koj muaj ib hom kabmob genetic variant uas tso cai rau koj saj tej yam tshuaj (phenylthiocarbamide) uas yog qhov iab.
Carbohydrate thiab Fiber Counts rau Turnips
- 1/2 khob ntawm cov nqaij npua ntsej muag: 3 grams zoo (net) carbohydrate ntxiv rau 1 gram ntawm fiber ntau thiab 18 calorie ntau ntau
- 1 lub txiv ntseej medium, tsawg tshaj 4 ooj (1/4 phaus): 6 grams zoo (net) carbohydrate ntxiv rau 2 grams fiber ntau thiab 34 calorie ntau ntau
- 1/2 khob ntawm siav siav: 3.5 grams zoo (net) carbohydrate ntxiv rau 3 grams fiber ntau thiab 25 calorie ntau ntau
Glycemic Index rau Turnips
Tsis muaj cov kev tshawb fawb ntawm kev qhia txog glycemic ntawm turnips tau raug tshaj tawm. Muaj ib txoj kev tshawb ntawm rutabagas , uas zoo sib xws. Lub ntsiab ntawm qhov kev tshawb no glycemic yog qhov 72.
Glycemic Load of Turnips
Glycemic load yuav siv sij hawm rau hauv tus nqi ntawm cov zaub mov uas noj thiab nws ua li cas rau koj cov ntshav qab zib thiab cov tshuaj insulin. Tus nqi qis tshaj 10 yog xam tsawg.
- 1/2 khob kua txiv siav: 1
- 1 lub txiv ntseej medium, tsawg dua 4 ooj (1/4 phaus): 2
- 1/2 khob ntawm siav siav siav: 1
Kev Noj Qab Haus Huv Ntawm Txoj Kev Lom Zem
Turnips yog ib qho zoo heev ntawm cov vitamin C, ib qhov chaw zoo heev ntawm fiber, thiab yog ib qhov zoo ntawm potassium, manganese, calcium, thiab vitamin B6. Turnips kuj yog cov khoom txawb (tseem hu ua brassicas los yog cole cov qoob loo).
Cruciferous zaub muaj siab nyob rau hauv glucosinolates, uas yog phytonutrients xav yuav pab tiv thaiv peb lub cev los ntawm tej hom qog nqaij hlav. Lawv tau tawg hauv lub cev mus rau hauv indoles, nitriles, thiocyanates, thiab isothiocyanates. Cov kev tshawb fawb tib neeg raws li cov txiaj ntsig kev tiv thaiv kab mob cancer tau sib xyaw ua ke. Glucosinates kuj muaj cov kab mob antimicrobial thiab cov khoom txeem.
Yuav ua li cas ua noj thiab pab cuam Turnips
Turnips tau siav yuav luag txhua txoj kev uas koj tau noj qos yaj ywm. Lawv tuaj yeem ci tau rau hauv qhov cub, muab tais, khov nab kuab, ua mov hauv lub microwave, sauteed rau hauv lub qhov cub, lossis txawm grilled. Koj tuaj yeem ua cov kua zaub ntoo uas tsis tshua muaj-carb roasted fried fries. Lawv tuaj yeem noj cov zaub nyoos (tshwj xeeb tshaj yog cov me nyuam me liab turnips), tsiav, noj hauv chunks, mashed, los yog siav nrog nqaij li hauv lub lauj kaub ci. Lub caveat tsuas yog tias cov txiv hmab txiv ntoo pib ua dua sai dua cov qos yaj ywm vim tias lawv muaj tsawg heev tuab.
Tshuaj thiab seasonings uas mus zoo nrog cov txiv ntseej muaj xws li qej, Ginger, nqaij npuas kib, mustard, cinnamon, apples, zaub txhwb qaib, thyme, thiab tarragon. Xyaum ua ke nrog cov qes-carb cag zaub thiab pom li cas koj tuaj yeem hloov qos yaj ywm nrog turnips.
> Qhov chaw:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Cov Ntsuas Ntim Hauv Tebchaws ntawm Glycemic Index thiab Glycemic Load Values: 2008. Diabetes Care . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> Cruciferous Zaub thiab Cancer Prevention. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/Risk/diet/cruciferous-zeegables-fact-sheet.
> Minich DM, Bland JS. Kev ntsuam xyuas ntawm kev soj ntsuam kev noj qab haus huv thiab kev nyab xeeb ntawm cov khoom noj qab haus huv phytochemicals. " Kev Saib Xyuas Kev Noj Qab Haus Huv 2007 Jun; 65 (6 Pt 1): 259-67
> USDA Tebchaws Duta Database rau Standard Reference, Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo. https://ndb.nal.usda.gov/ndb/.