Tshawb cov khoom noj khoom haus, carbs, thiab calorie ntau ntau nyob rau hauv cov zaub ntsuab hauv cov zaub mov uas tsis muaj hnub nyoog
Lettuce thiab lwm cov nplooj ntsuab muaj qee zaum suav hais tias "khoom noj khoom haus" dawb ntawm cov zaub mov uas tsis muaj peev xwm vim tias lawv muaj feem xyuam rau cov ntshav qabzib. Vim tias lettuce yog low calorie ntau xwb, feem ntau nws tsis txwv rau cov khoom noj uas tsis muaj calorie tsawg.
Tsis yog Tag Nrho Cov Tua Tsiaj Lawm Cov Khoom Noj Uas Zoo Rau Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv
Nrog lettuces, txoj cai dav yog "qhov tsaus ntuj ntsuab, qhov zoo nws yog rau koj." Txawm hais tias tag nrho cov lettuces yog noj qab nyob zoo, muaj qhov sib txawv loj ntawm cov pob tawb iceberg thiab cov zaub ntsuab ib tsos xws li romaine.
Romaine muaj 17 zaus ntxiv vitamin A dua li pob paj ua pob kws , piv txwv. Qhov uas zoo tshaj plaws yog noj ib qho zaub ntawm zaub hauv koj cov zaub xam lav, nrog rau cov liab plawv, raws li txhua tus muaj ib qho sib txawv ntawm cov as-ham pab txhawb.
Lettuce yog ib qho zoo heev ntawm fiber, vitamin K, thiab vitamin A. Nws yog ib qhov chaw zoo ntawm vitamin C, iron, thiab folate, thiab ib qho chaw zoo ntawm thiamin, potassium, thiab manganese.
Carbohydrate thiab Fiber Counts rau Lettuce
Cov nqi carbohydrate uas tau teev rau cov lettuces sib txawv hauv Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Pej Xeem kuj sib txawv me ntsis hais tias cov kev txawv no tsis yog qhov tseem ceeb, thiab yuav muaj feem ntau ntawm qhov kev kuaj coj mus kuaj seb qhov txawv ntawm qhov sib txawv. Cov no yog qhov nrab.
- 1 khob shredded lettuce: 0.6 gram zoo (net) carbohydrate ntxiv 0.5 gram fiber thiab 7 calorie ntau ntau
- 1 Lettuce loj: 0.3 gram zoo (net) carbohydrate ntxiv rau 0.3 grams fiber ntau thiab 3 calories
- 4 ooj lettuce: 1.5 grams zoo (net) carbohydrate plus 1.5 grams fiber ntau thiab 16 calories
Glycemic Index thiab Glycemic Load for Lettuce
Raws li feem ntau cov zaub tsis zoo, feem ntau ntawm cov zaub qhwv glycemic ntawm cov zaub qhwv tsis tuaj yeem raug kuaj los ntawm cov txheej txheem vim tias lawv muaj cov carbohydrate tsawg heev. Vim li ntawd, lettuce yuav tsum muaj tsawg ntawm koj cov ntshav qab zib yog tias koj noj nws ib leeg xwb, thiab qhov no koj yuav tsum xav txog qhov glucose indexes ntawm txhua lub hnab los yog lwm yam khoom noj.
Glycemic load yuav siv rau hauv tus nqi ntawm cov zaub mov noj zoo li, thiab tus nqi qis dua 10 yog xam tau tias tsawg thiab muaj tsawg rau cov ntshav qab zib lossis insulin. Ntawm no yog kwv yees li ntawm glycemic load rau lettuce:
Glycemic Load:
- 1 khob shredded lettuce: 0
- 1 Lettuce loj: 0
- 4 ooh lettuce: 1
Lettuce thiab Low-Carb Noj
Ib qho tswv yim ntawm qhov tsawg-carb thiab glutens tsis pub noj mov yog hloov cov qhob cij, buns, thiab tortillas nrog cov nplooj loj ntawm lettuce ncig lub sandwich los yog qhwv fillings. Nws tuaj yeem siv qee qhov kev siv ua, thiab koj yuav twv yuav tsum tau ntxiv cov ntaub so ntswg thiab qhov chaw ntxuav tes tom qab koj pluas mov.
Ib cov qhob noom chopped yog ib qho kev hloov rau lub tais ua ib txwm pom nrog hnav khaub ncaws. Koj tuaj yeem ua zaub ntsuab rau koj lub ntsiab lus tseem ceeb los ntawm ntxiv nqaij qaib thiab lwm yam khoom xyaw.
Yog tias koj tau siv cov nqaij qaib los yog tuna nyias hauv lub khob khib nyiab, sim ua rau nws nyob saum lub tais ntawm cov nplooj ntsuab. Koj yuav tau txais cov txiaj ntsim ntawm cov zaub ntsuab thiab ntxiv cov qauv kev ntxhib.
> 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.
> 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/.