Zoo meej rau Low-Carb Diets
Txo cov carbohydrates tau yog qhov tseem ceeb ntawm kev poob phaus thiab tsis ntev los no, thiab muaj lub laj thawj zoo. Thaum lawv tsis yog txhua yam phem, ntau tus neeg Mis Kas noj ntau carbs - thiab cov tsis ncaj ncees lawm. Cov khoom siv feem ntau poob rau hauv ib qho ntawm peb lub ntsiab pawg: qab zib, hmoov txhuv nplej siab, los yog fiber ntau. Fiber ntau thiab cov hmoov txhuv nplej siab yog cov txheej txheem ua los ntawm ntau cov dej qab zib ua ke ua ke.
Txiv hmab txiv ntoo, zaub, nplej, thiab legumes poob rau hauv ob pawg. Qab zib, ntawm qhov tod tes, yog ib qho yooj yim carbohydrate. Nws tshwm sim ntawm txiv hmab txiv ntoo thiab mis nyuj, tab sis tuaj yeem muab ntxiv rau cov khoom noj hauv daim ntawv ntawm sucrose.
Koj Txhua Hnub Txaus Ntsig ntawm Carbohydrates
Food and Drug Administration pom zoo tias cov carbs muaj nruab nrab ntawm 45 thiab 65 feem pua ntawm tag nrho cov hnub calorie kom tsawg. Txawm li cas los xij, qhov tswv yim sib xyaw ua ke nrog kev noj qab haus huv yog kev paub txog kev xaiv - thiab qhov yuav tsum tsis txhob muaj. Tus yuam sij rau poob phaus thiab kev txhim kho kev noj qab haus huv uas siv txoj kev ua kom tsis txhob muaj kev ywj pheej yog txo koj cov khoom noj uas muaj cov suab thaj ntxiv thiab cov txiv hmab txiv ntoo uas yog refined, xws li cov dej qab zib thiab cov khoom qab zib. Cov khoom noj no muaj load nrog calorie tab sis muaj txiaj ntsim zoo rau kev noj haus.
Txiv Hmab Txiv Ntoo thiab Zaub
Thaum noj cov zaub mov tsis tshua muaj neeg noj zaub mov feem ntau txwv tsis pub muaj txiv hmab txiv ntoo thiab zaub, tsis muaj pov thawj tias hom carbs ua rau hnyav nce los yog muaj kev phom sij rau kev phom sij.
Qhov tseeb, feem ntau cov txiv hmab txiv ntoo thiab zaub yuav pab tau los ntawm kev poob lossis tswj kev hnyav vim hais tias lawv cov ntsiab lus fiber ntau yuav pab koj muaj kev txaus siab.
Ntawm cov txiv hmab txiv ntoo thiab zaub, qee cov neeg muag zaub rau lawv cov zaub mov noj haus. Lub carbohydrates nyob rau hauv cov zucchini, ib qho me me zaub uas tuaj yeem mus rau ntau hom zaub mov txawv, yog hom hom uas tsis ua rau koj qhov hnyav nce thiab tuaj yeem pab koj poob phaus.
Tsis tas li ntawd, zucchini yog ib qhov zoo ntawm cov vitamin C, vitamin B6, riboflavin, thiab manganese, zoo li ib tug smattering ntawm ntau lwm cov as-ham.
Zucchini yog ib qho muaj ntau yam khoom noj uas muaj peev xwm noj tau rau ntawm flavors ntawm xijpeem koj tsim. Txiav rau hauv ib daim hlab (siv cov zaub mov ua kom yooj yim), nws tuaj yeem hloov rau pasta (los yog, zoo dua, saib daim ntawv qhia no rau zucchini pasta ). Nws yog ib qho yooj yim loj hlob, thiab txawm hais tias nws yog ib lub caij ntuj sov zaub, nws yog feem ntau npaj muaj xyoo puag ncig.
Carbohydrate thiab Fiber Counts rau Zucchini
- 1/2 khob taum zucchini: 1.5 gram zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 10 calorie ntau ntau
- 1 nruab nrab zucchini (li 7 oz): 5 grams zoo (net) carbohydrate plus 2 grams fiber ntau thiab 31 calorie ntau ntau
- 4 oz zucchini (1/4 lb.): 3 grams zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 18 calories
Glycemic Index rau Zucchini
Raws li nrog feem ntau cov non-starchy zaub, tsis muaj ib txoj kev tshawb fawb ntawm kev ua glycemic ntawm zucchini.
Kwv yees Glycemic Load of Zucchini
- 1/2 khob taum zucchini: 1
- 1 nruab nrab zucchini (li 7 oz): 3
- 4 oz zucchini (1/4 lb.): 2
Low-Carb zaub mov txawv nrog Zucchini
Hloov cov khoom noj muaj li tau piav saum toj saud, lossis sim ua cov nram qab no:
- Italian Squash Casserole
- Mediterranean Cov Caij Ntuj So Zaub (Zoo li Me Nyuam Raus Dej)
- Low-Carb Nachos
> Qhov chaw:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. " Ntiaj Teb Txheej Txheem Ntsuas Glycemic thiab Glycemic Load Values: 2002. " American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).
> USDA Tebchaws Duta Database rau Standard Reference, Tso 20.