Ntxiv tsw thiab txaus siab rau koj cov tais diav uas muaj tsawg tsawg nrog cov noob ntsuab
Lub sij hawm ntsuab ntsuab feem ntau yog siv los ua ke nrog lub caij nplooj ntoos hlav dos thiab taub hau, tab sis muaj kev scallions muaj kev yau dua thiab muaj cov kab mob tsawg dua. Ntsuab dos muab ntau ntawm cov nplaum ntawm qhov muag teev cov noob , tab sis muaj tsawg dua carbohydrate, vim tsuas qhov teeb ntawm lub teeb muaj carbohydrate tseem ceeb.
Carbohydrate thiab Fiber Counts rau ntsuab dos
- 1/2 khob tws ntsuab dos: 3 grams zoo (net) carbohydrate ntxiv 1.5 grams fiber ntau thiab 16 calorie ntau ntau
- 1 nruab nrab ntsuab dos (li 4 nti ntev): 1/2 gram zoo (net) carbohydrate ntxiv rau 1/2 gram fiber thiab 5 calorie ntau ntau
- 1 ncuav taum ntsuab dos: 1 gram zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 9 calorie ntau ntau
Glycemic Index thiab Glycemic rau Ntsuab Zaub
Raws li feem ntau cov non-starchy zaub, ntsuab dos tsis ntsuas los ntawm kev ntsuas glycemic . Vim tias lawv muaj tsawg tus carbohydrate me me, lawv tuaj yeem tsis tuaj yeem ntsuas kev soj ntsuam glycemic thiab pom tias muaj GI tsawg heev. Glycemic load, uas yuav siv cov nyiaj uas tau noj, muaj cov kev kwv yees:
Glycemic Load:
- 1/2 khob zaub txhoov kua txiv qaub: 1 (tsis tshua muaj)
- 1 medium ntsuab dos (li 4 nti ntev): 0 (tsawg heev)
1 moog haujlwm tis dos ntsuab dos: 0 (tsis tshua muaj)
Zaub mov muaj nqis ntawm Ntsuab dos
Nutritionally, ntsuab dos muaj cov kab mob ntawm cov dos thiab cov zaub ntsuab. Lawv yog ib qho zoo heev ntawm cov vitamin K thiab vitamin C, thiab ib qho chaw zoo ntawm vitamin A thiab folate.
Ntsuab dos 101
Ntsuab dos yog muaj txhua xyoo. Lawv muaj lub ci ntsuab ntsuab nrog lub hauv paus ruaj khov uas muaj qhov me me ntawm cov hauv paus hniav. Tag nrho cov ntsuab dos yog siav, tab sis koj yuav xav trim tawm ib yam ntawm cov keeb kwm me me. Lub teeb ntawm ib lub taub ntsuab ntsuab yog tasting me ntsis rau cov noob loj loj.
Scallions tsis muaj ib qhov teeb meem. Cov noob ntsuab feem ntau yog nqaij nyoos, tab sis tuaj yeem yuav tau ci, grilled, lossis sauteed, tag nrho lossis txhoov.
Yuav ua li cas cia Ntsuab dos
Tshem cov ntaub ntim khoom xws li cov roj hmab xau thiab muab cov nplooj ntawv pov tseg uas tau puas lawm. Muab lawv tso rau hauv ib lub hnab yas thiab muab cia rau hauv cov zaub mov khib nyiab ntawm koj lub tub yees. Lawv yuav tsum tsis txhob cia ntau tshaj tsib hnub. Tej zaum lawv yuav lwj los yog poob lawv lub cev tsis zoo li ob peb rau peb hnub, nyob ntawm seb lawv tshiab npaum li cas thaum koj yuav lawv. Khaws cov noob qoob qoob nyias ntawm cov khoom noj uas yuav nqus cov ntxhiab tsw xws li nceb los yog pob kws.
5 Txoj Kev Siv Cov Ntsuab Ntsuab, Scallions, thiab Caij Nplooj Hlis Hlis
- Garnish kua txiv: Sprinkle freshly tws ntsuab dos on top ntawm soups rau ib me ntsis crunch thiab xim.
- Txuj lom tawm cov qhaub cij: Tuna los sis nqaij qaib noj qab haus huv nrog cov hauv paus dos ntsuab hauv cov qhaub cij.
- Ntxiv rau cov khoom qab zib: Lawv tuaj yeem txhim kho koj cov hnav khaub ncaws thiab muab ib qho nqaij npuas rau koj cov zaub nyoos.
- Ua ib tug Pesto Suav: Siv cov zaub mov ua zaub ua ke thiab muab cov zaub ntsuab, qij, pleev ntim, thiab txiv roj roj ua kom cov ntses los yog kis tau ntxiv rau cov tais diav lossis siv rau saum lwm cov zaub.
- Kab tshoob kos: Ib qho dej nphoo ntawm cov txiv pos nphuab ntxiv xim thiab paj laum rau lub dip as well as flavour.
> 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/.