Ib qho Kev Loj Tshaj ntawm Starchy zaub dua li ib lub txiv ntoo
Tej zaum koj yuav xav tsis thoob kom paub tias cov dej txiv ntseej tsis yog ib lub noob txiv (los sis tseem txheeb ze rau), tab sis yog ib qho zaub ua rau cov hmoov txhuv nplej siab. Yog tias koj limiting koj cov carbohydrates, paub tias muaj pes tsawg lawv muaj qhov tseem ceeb ces koj thiaj li txiav txim seb puas yuav ua rau kev hloov chaw.
Dej chestnut nroj tsuag yog cog hauv marshy los yog chaw nyob wetland thiab noj tau nyoos los yog siav.
Lawv zoo tshaj plaws los paub tias yog ib yam khoom muaj txiaj ntsig nyob rau hauv Suav ua noj. Lawv qab yog me thiab me ntsis qab zib. Tej zaum qhov muag loj tshaj plaws ntawm dej chestnuts yog tias lawv nyob twj ywm crunchy thaum noj los yog cov kaus poom, yog li lawv muaj peev xwm ntxiv qhov zoo nkauj rau cov tais diav. Txawm hais tias lawv yog starchy, lawv yog cov me, yog li me ntsis tws li nyob rau hauv ib tug stir-Fry los yog zaub xam lav yuav ua tau zoo ntxiv.
Yog hais tias koj xav tau tus ntoo tsawg-lub carcass hloov rau dej txiv ntseej, sim jicama , uas yog qhov tseem me thiab crunchy, tab sis nws tsis tswj nws cov crunch ntawm kev ua noj ntev.
Carbohydrate thiab Fiber Counts rau dej txiv ntseej
Carbohydrate suav rau cov nqaij ntoos thiab cov kaus poom hauv cov dej sib txawv hauv cov ntaub ntawv hauv USDA vim qhov tseem ceeb rau cov kaus poom ntau yam xws li qhov nyhav dej uas lawv tau ntim rau hauv. Cov nyoos qhov tseem ceeb tshaj plaws rau kev siv koj yuav ua rau cov dej hauv cij.
- 1/2 khob dej chestnut nqaij nyoos: 13 grams zoo (net) carbohydrate , 2 grams fiber, 60 calories
- 4 kua dej cij (nruab nrab ntawm 1 1/2 ounce): 8 grams zoo (net) carbohydrate, 1 gram fiber, 35 calorie ntau ntau
- 1/2 khob cov kaus poom ntim hauv dej: 7 grams zoo (net) carbohydrate, 2 grams fiber, 35 calorie ntau ntau
- 4 cov kaus poom dej hauv nruab nrab (li ntawm ib moog haujlwm): 2 grams zoo (net) carbohydrate, 1 gram fiber, 14 calorie ntau ntau
Muab piv nrog jicama , cov kaus poom dej hauv cov dej muaj peb zaug ntawm cov khoom siv (net) carbohydrates, thaum cov dej ntws hauv dej muaj ntau tshaj tsib zaug kom ntau.
Glycemic Index rau Dej Txhaj Tshuaj
Tsis muaj cov kev tshawb fawb ntawm cov cwj pwm glycemic ntawm dej ntws hauv dej tau raug tshaj tawm nyob rau hauv cov ntawv nyeem scientific, thiab yog li ntawd cov nyiaj glycemic tsis tau muab xam. Koj tuaj yeem pom Glycemic Performance index nyob hauv lwm qhov chaw rau cov dej hauv siab, tab sis lawv tsis tuaj rau ntawm qhov kev siv cov lus thiab ob peb lub npe xws li ho txawv. Glycemic Performance index qhia tau hais tias ntau npaum li cas cov khoom noj khoom haus nce ntshav qabzib. Kev ntsuas glycemic yuav siv qhov loj me me rau hauv koj tus account. Raws li cov dej txiv ntseej feem ntau yog siv me ntsis nyiaj hauv zaub mov thiab zaub nyoos, qhov loj me me yuav yog qhov zoo tshaj.
Kev Noj Qab Haus Huv Ntawm Cov Txiv Neej
Lub 1/2 khob dej ntws hauv dej ua rau 4 feem pua ntawm koj cov nqi ntawm cov vitamin C thiab 10 feem pua ntawm cov nqi txhua hnub ntawm cov hlau. Dej cij yoojyim yog ib qhov chaw zoo ntawm potassium, manganese, calcium, tooj liab, thiab vitamin B6.
Dej Chestnut Xaiv thiab Cia
Nyob rau hauv cov av suab thaj, uas yog ntau tshaj plaws, muaj rinsed kom tshem tau cov "cov kaus poom" tsw.
Thaum xaiv cov dej ntws tshiab, xaiv cov uas muaj cov tawv nqaij, cov tawv nqaij tsis muaj qhov muag tsis muaj qhov muag me me.
Khaws cia rau hauv lub tub yees rau hauv ib lub hnab yas, qhov lawv yuav khaws tau ob lub lis piam, nyob ntawm seb lawv tshiab npaum li cas. Ua ntej yuav noj mov, cov dej ntws hauv dej yuav tsum tau tev tau, thiab saum cov ntawv khib nyiab.
> 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/.