Chard (tseem hu ua Swiss chard) thiab lwm cov nplooj ntsuab muaj qee zaum suav hais tias "khoom noj khoom haus" dawb ntawm cov khoom noj uas tsis muaj peev xwm vim tias lawv muaj feem tsawg heev rau cov ntshav qabzib. Cov vivtas K lawv tau ntim nrog tej zaum kuj muaj feem xyuam rau cov ntshav qabzib, thiab qee tus diabetics pom tias nws yog qhov yooj yim tswj hwm lawv cov ntshav qabzib thaum lawv noj ntau cov zaub ntsuab.
Rau ib ntev lub sij hawm, tsuas yog ntau yam ntawm chard muaj yog "Swiss" chard. Qee yam tshiab, xws li liab chard thiab zaj qoob loo chard, muaj qis dua me ntsis. Lawv yog me ntsis nyuab dua cov zaub ntsuab, tab sis tseem yuav tau siav sai heev rau ntawm lub qhov cub. Lub stems kuj yog edible, txawm raw los yog siav, thiab tws stems ntxiv tau ib co zoo xim rau zaub mov.
Carbohydrate thiab Fiber Counts
- 1 khob nqaij choos: 7 gram zoo (net) carbohydrate ntxiv rau .6 grams fiber ntau thiab 7 calories
- 1 Cherry nplooj loj: 1 grams zoo (net) carbohydrate plus 1 gram fiber ntau thiab 9 calorie ntau ntau
- 4 oz. (¼ phaus) cherry nyoos: 2.5 grams zoo (net) carbohydrate plus 1.5 grams fiber ntau thiab 21 calories
- ½ khob chipped siav: 2 grams zoo (net) carbohydrate plus 2 grams fiber ntau thiab 17 calories
Glycemic Index rau Chard
Raws li feem ntau cov non-starchy zaub, tsis muaj kev kawm tshawb fawb ntawm kev qhia txog glycemic ntawm chard.
Kwv yees ntsuas Glycemic
- 1 khob khob cheb: 1
- 1 Cherry nplooj loj: 1
- 4 oz. (¼ phaus) chews nyoos: 2
- ½ khob chipped siav: 2
Nyiaj Noj Qab Haus Huv
Cov nplooj zaub zoo li chard tsuas yog ntim nrog zaub mov zoo. Chard yog ib qho zoo heev ntawm fiber, Vitamin K (1 nplooj loj muaj 4 zaug txhua hnub uas yuav tsum muaj!), Vitamin A, vitamin C, iron, potassium, magnesium, thiab manganese.
Nws yog ib qho zoo heev ntawm vitamin E thiab tooj liab, thiab qhov zoo ntawm choline , calcium, thiab riboflavin.
Low-Carb Zaub mov txawv thiab tswv yim
Ntxiv nrog rau cov zaub mov uas hu ua chard, nws yuav siv tau raws li ib tug neeg hloov chaw rau spinach nyob rau hauv ntau recipes.
- Yuav Ua Li Cas Cug Ua Noj : Kawm ntau txoj kev los ua noj ntau hom zaub ntsuab thiab nrhiav cov lus qhia txog kev ntxuav, cia, thiab kev pleev xim dawb.
- Zaj Tshoob Zaub Mov : Cov kua zaub xws li ib tug tso rau ntawm cov zaub kom koj muaj ntau yam ntawm cov vitamins thiab cov txiaj ntsim kev noj qab haus huv. Nqaij yuav ntxiv rau cov kua zaub heartier.
> Qhov chaw:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).
USDA Tebchaws Cov Ntaub Ntawv Database rau Kev Siv, Tso Tawm 21.