Zoo li txhua cov txiv hmab txiv ntoo qhuav, raisins muaj suab thaj vim tsuas yog vim lawv muaj concentrated. Xav txog qhov loj ntawm ib tug txiv hmab txiv ntoo , thiab ces qhov loj ntawm lub raisin nws ua thaum qhuav. Nws tsis noj ntau lub raisins rau cov suab thaj kom ntxiv tau ceev. Feem ntau ntawm cov suab thaj nyob rau hauv raisins yog nyob rau hauv daim ntawv ntawm fructose.
Carbohydrate thiab Fiber Counts
- 1/4 khob cov noob tsis muaj noob (pob): 31 grams zoo (net) carbohydrate ntxiv rau 1.5 grams fiber ntau thiab 123 calories.
- 1 pob thawv me me (1 1/2 ounces): 32 grams zoo (net) carbohydrate ntxiv rau 2 grams fiber ntau thiab 129 calorie ntau ntau
- 1 pob thawv me me (1/2 ounce): 10 grams zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 42 calories.
Glycemic Index thiab Glycemic Load
Thaum raisins muaj siab hauv carbohydrate, lawv cov piam thaj yog feem ntau fructose, uas muaj qis glycemic Performance index. Glycemic Performance Index yog qhia txog ntau npaum li cas ntawm cov zaub mov yuav ua rau cov ntshav qab zib tsawg dua li cov ntshav qab zib, uas muaj ib qho kev sib tw ntawm 100. Qhov tseeb npaum li cas cov zaub mov ua rau cov ntshav qab zib tau ua ob qho tib si nrog glycemic li cas thiab ntau npaum li cas ntawm koj noj . Lub caij glycemic thauj khoom siv ua ke cov ntsiab lus no, thiab qee cov khoom noj yog siv cov txheej txheem glycemic vim li no. Ntawm no yog qhov tseem ceeb rau raisins:
Glycemic Index:
- Ib txoj kev tshawb ntawm raisins pom qhov nruab nrab ntawm glycemic Performance of 64 . Qhov no yuav ua rau raisins saum qis qis GI (0 rau 55).
- Ob tug lwm yam kev tshawb pom tau GI ntawm 49. Cov neeg laus thiab cov neeg uas muaj cov kab mob qog tau pom qhov lus teb tsawg dua, thaum cov neeg kawm txawj ntse pom tau GI ntawm 55. Cov kev ntseeg no muab qhov rais rau hauv cov qib qis qis rau glycemic.
Glycemic Load:
- 1/4 khob cov noob tsis muaj noob (ntim): 19
- 1 pob thawv me me (1 1/2 ounces): 20
- 1 pob thawv me me (1/2 ounce): 6
- 60 grams: 10
Nyiaj Noj Qab Haus Huv
Txawm hais tias grapes poob qee yam ntawm lawv cov as-ham ntawm cov txheej txheem so qhuav, raisins yog ib qho zoo ntawm cov tshuaj antioxidant , xws li polyphenols thiab phenolic acids.
Lawv siab nyob rau hauv kev noj haus fiber ntau thiab cov phaj siab xws li insulin. Ib lub thawv me me ntawm raisins muab 9 feem pua ntawm koj cov kev tu ncua txhua hnub rau potassium thiab muaj me ntsis nyiaj hlau, vitamin B-6, magnesium, thiab calcium. Lawv yog ib qho pheej yig thiab khib nyiab-ruaj khov kom muaj txiv hmab txiv ntoo thiab fiber ntau hauv koj cov khoom noj.
Low-Carb Raisin Zaub mov txawv
- Low-Carb Trail Mix Recipe : Ib yam dab tsi kom nco ntsoov tias txhua txoj kev sib xyaw cov calorie ntau ntau hauv cov calorie ntau ntau vim tias qhov lawv xav tau yog-qhov ceev ntawm tawg ntog ntawm lub zog mus rau kev mus los yog lwm yam kev ua ub no. Yog tias koj yuav ua qhov no yog qhov khoom noj txom ncauj thaum muaj xwm ceev hauv koj lub hnab lossis hauv koj lub rooj, nco ntsoov tias me ntsis mus ntev ntev.
- Low-Carb Broccoli Zaub xam lav nrog nqaij npuas kib : Ntawm no yog tib lub qab ntsev-qab zib ua ke ntawm cov zaub txias txias broccoli nyias tsis tas nrho cov piam thaj, tshwj xeeb tshaj yog tias koj siv currants nyob rau hauv qhov chaw ntawm raisins.
> 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.
> Esfahani A, Lam J, Kendall CWC. Cov khoom noj txom ncauj ua rau noj cov zaub mov thiab cov tshuaj tiv thaiv kab mob hauv cov neeg noj qab nyob zoo. Phau Ntawv Qhia Txog Kev Noj Haus Zaub Mov . 2014; 3. doi: 10.1017 / jns.2013.33.
> 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/.