Fresh cranberries yog tsawg nyob rau hauv carbohydrates, tab sis npaj cov khoom tsis
Cranberries muaj tsawg heev hauv qab zib thaum lub siab muaj fiber ntau thiab cov as-ham. Koj tuaj yeem yuav ntxiv cov hnab tshiab ntawm cranberries nyob rau lub caij nplooj zeeg kom khov thiab siv tag nrho lub xyoo ntev. Ib qho teeb meem nrog cranberries yog tias ntawm lawv tus kheej lawv heev tart, yog li ntau suab thaj feem ntau yog ntxiv rau cov khoom noj siv cranberries. Nco ntsoov nyeem daim ntawv lo rau cov roj cranberry, kua txiv cranberry, thiab lwm cov khoom cranberry yog tias koj limiting carbohydrates.
Carbohydrate thiab Fiber Counts
- 1 ooj ntawm tshiab cranberries: 2 grams zoo (net) carbohydrate ntxiv rau 1 gram ntawm fiber ntau thiab 13 calorie ntau ntau.
- 1/2 khob ntawm taum tshiab cranberries: 4 grams zoo (net) carbohydrate plus 2.5 grams fiber ntau thiab 25 calories.
- 1/2 khob ntawm tag nrho cov tshiab cranberries: 4 grams ntawm zoo (net) carbohydrate ntxiv rau 2 grams fiber ntau thiab 23 calorie ntau ntau.
Glycemic Index
Raws li muaj tseeb rau cov txiv hmab txiv ntoo lawm tsis tshua muaj nyob rau hauv carbohydrate, tsis muaj kev kawm tshawb fawb ntawm kev ua lag luam glycemic ntawm cranberries. Qee qhov chaw muaj extrapolated los ntawm lwm cov zaub mov uas zoo sib xws tias nws yuav nyob rau hauv qis qis los sis nruab nrab. Nco ntsoov tias qhov no yog rau unsweetened cranberries xwb.
Glycemic Load
Glycemic load yuav siv sij hawm rau hauv tus nqi ntawm cov zaub mov noj thiab nws cov glycemic Performance index. Tus nqi qis tshaj 10 yog qhov tsawg kawg nkaus thiab yuav tsum tau muaj tsawg ntawm cov ntshav qab zib lossis insulin. Ntawm no yog kwv yees li glycemic load rau cranberries:
- 1 ooj ntawm tshiab cranberries: 0
- 1/2 khob ntawm tshiab tws cranberries: 1
- 1/2 khob ntawm tag nrho cov tshiab cranberries: 1
Kev Noj Qab Haus Huv thiab Kev Risks
Cranberries yog ib qhov chaw zoo ntawm vitamin C thiab manganese. Lawv yog cov nplua nuj phytonutrients , tshwj xeeb tshaj yog cov antioxidants. Cranberries tej zaum kuj muaj cov kab mob tua kab mob me me rau hauv lub qhov ncauj, plab hnyuv quav, thiab zais zis vim yog cov qauv tshwj xeeb ntawm phytochemicals hauv lawv.
Kev tshawb fawb hauv cheeb tsam no yog thawj kauj ruam, nrog cov qhab nia sib xyaw kom tiv thaiv tau cov kab mob hauv lub cev. Cov neeg saib xyuas kev noj qab haus huv hais tias kua txiv cranberry, cranberry tshuaj, thiab lwm cov khoom siv cranberry yuav tsum tsis txhob muab kho rau cov tshuaj tua kab mob yog tias koj muaj mob txeeb zig.
Kev haus kua ntau ntawm cov kua txiv cranberry tuaj yeem ua rau koj lub plab thiab ua rau kom koj muaj kab mob hauv lub raum yog tias koj ua ntev ntev. Yog tias koj noj Coumadin (warfarin) raws li cov ntshav thinner, cov kua txiv hmab txiv ntoo ntau tuaj yeem hloov cov qib, yog li sib tham nrog koj tus kws kho mob.
Low-Carb Zaub mov txawv
Yog tias koj limiting carbohydrates, koj yuav saib cov kua txiv hmab txiv ntoo uas tsis muaj piam thaj kom zoo siab nrog nqaij, yogurt, lossis cheese. Koj tseem tuaj yeem ua kua ntses ua kua hauv tsev thiab siv cov tshuaj tsis qab qab zib los saj. Txaus siab rau gluten-free flax noob cranberry muffins rau pluas tshais. Rau pluas su, muaj ib qho khoom qab zib nrog cov piam thaj dawb dawb cranberry vinaigrette nyias . Tom qab ntawd muab koj cov txuj ci los ua haujlwm ua ib qho noj qab haus huv thiab qab qab nrog cranberries thiab liab wine sauce rau noj hmo. Rau ib lub qab zib kho, ci ib lub batch ntawm cranberry Walnut ncuav qab zib .
> 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.
> Cranberry. National Institutes of Health. https://nccih.nih.gov/health/cranberry.
> 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/.