Ib Qis Carb Nqaij Nqaij Nqaij Nrog Cov Nutrients
Carrots yog cov zaub hauv paus, tiam sis lawv tsis muaj siab nyob rau hauv cov carbohydrates ntau yam hauv paus zaub, xws li cov qos yaj ywm. Txawm tias noj zaub mov tsawg tsawg, tej zaum koj yuav xav txiav txim siab ua cov carrots hauv ntsis. Carrots yog cov tsawg-carb ntawm hauv paus zaub thiab yog ntim nrog tseem ceeb nutrients.
Carrots muaj cov as-ham xws li carotenoids, uas muaj nyob rau hauv cov txiv kab ntxwv zaub.
Xav txog ib lub tshuaj tua kab ntawm cov zaub qhwv zaub los ntawm ib qho khoom qab zib los yog ntxiv cov txiv lws suav carrots rau koj daim ntawv qhia kua zaub uas tsis tshua muaj-carb kua zaub.
Carbohydrate thiab Fiber Counts rau Carrots
Carrots muaj qis hauv cov carbs ntau dua cov txiv hmab txiv ntoo uas tsis muaj suab thaj tsawg xws li txiv pos nphuab. Muaj lwm cov hauv paus zaub, xws li cov ceg ntoo thiab cov qos yaj ywm, uas nyob rau qhov kawg ntawm carbohydrate spectrum thiab.
| Carrot Npaj | Carb thiab Calorie Counts |
|---|---|
| 1/2 khob chopped raw carrot | 4 grams net carbs, 2 grams fiber, thiab 26 calorie ntau ntau |
| 1 lub cev me me zaub ntug hauv paus (li 3 plhom) | 1 gram nqa carb thiab 4 calories |
| 2 ooj (56 grams) carrots nyoos carrots | 3 grams net carbs, 2 grams fiber, thiab 20 calorie ntau ntau |
| 1/2 khob txiv hmab txiv ntoo ua siav | 4 grams net carbs, 2 grams fiber ntau thiab 27 calories |
Glycemic Index rau Carrots
Lub Glycemic Performance Index (GI) ntawm cov khoom noj yog qhov taw qhia ntawm ntau npaum li cas thiab seb nws sai npaum li cas nws nce koj cov ntshav qab zib. Cov kev tshawb fawb ntawm glycemic Performance ntawm carrots muaj wildly varied tau.
Xyoo tawm, carrots tau txais ib qho kev ua tsis zoo rau glycemic. Qhov no yog qhov tshwm sim ntawm ib txoj kev tshawb pom tias carrots muaj ib qho kev qhia txog glycemic ntawm 92, uas yog ze li ntawm qab zib. Cov no feem ntau yuav siav carrots, txawm li cas los xij, thiab nws tsis phim nrog lwm cov qhabnias.
Lub Mayo Clinic sau tseg tias tus glycemic Performance index ntawm carrots yog 35.
Lwm txoj kev tshawb ntawm kev ua siav carrots tau pom ib qho kev ntsuas ntawm kev lag luam 33. Glycemic Performance Index thiab glycemic load qhov tseem ceeb muab tau cov zaub ua qaub tho glycemic ntawm 39, uas yog tus nqi hnub no.
Nws zoo hais tias raw carrots feem ntau yuav muaj ib tug glycemic index qis dua cov txiv hmab txiv ntoo uas siav. Raws li koj tuaj yeem pom los ntawm cov kev tshawb fawb tsis ntev los no, cov txiv hmab txiv ntoo uas twb tau siav lawm tsis nyob ze rau ntawm tus cim loj ntawm 92.
Glycemic Load Cov Carrots
Glycemic load ntawm cov khoom noj khoom haus muaj feem xyuam rau kev txhim kho glycemic tab sis nws yuav siv qhov loj me rau hauv koj tus account. Glycemic load ntawm 1 yog qhov sib npaug ntawm kev noj 1 gram ntawm qabzib. Txij li cov kev luj ntawm glycemic load yog raws li qhov Performance index, nws yog ib qho teeb meem nyuaj rau cob ib glycemic load rau carrots.
| Glycemic Load Cov Carrots |
|---|
1/2 khob chopped raw carrots: 1 |
| 1 me nyuam mos cov zaub ntug hauv paus (li thaj tsam 3 leeg): 0 |
| 2 ooj (56 grams) cov kua txiv hmab txiv ntoo nyoos: 1 |
| 1/2 khob av nplaum lauj kaub tais diav: 2 |
Cov Kev Noj Qab Haus Huv Ntawm Cov Khoom Noj
Carrots yog ib qho zoo heev ntawm vitamin A thiab alpha thiab beta-carotene. Koj tuaj yeem tau txais tag nrho cov khoom noj ntawm vitamin A los ntawm 1/4 khob ntawm grated carrot, uas yog ib tug me ntsis ntau tshaj ib tug moog haujlwm ntawm carrots. Carrots kuj yog ib qhov chaw muaj vitamin K zoo li zoo li ib qho chaw muaj vitamin C , vitamin B6 , thiab potassium.
Tsis tas li ntawd xwb, lawv yog qhov chaw ncaj ncees ntawm lwm yam lag luam me.
Cov pluas noj nyob hauv carotenoids (pom nyob rau hauv cov txiv kab ntxwv, daj, thiab cov nroj tsuag liab) tau txuam nrog tsis tshua muaj kab mob plawv thiab qee cov qog nqaij hlav. Nyob rau hauv ib txoj kev tshawb fawb, cov kws soj ntsuam taw tes rau qhov tseeb tias carotenoids los ntawm tag nrho cov khoom noj xws li carrots yog ib qho zoo dua kev xaiv dua li ntawm cov kev noj haus.
Tsis tas li ntawd, carotenoids kuj tseem tuaj yeem txhim kho cov kabmob dej qabzib, txo qis insulin, thiab pab lwm yam kev noj qab haus huv.
Low-Carb Zaub Noj Nrog Carrots
Muaj ntau txoj hauv kev txaus siab rau carrots ntawm cov khoom noj txom nyem tsawg. Koj tuaj yeem pib nrog tej yam zoo li cov kua zaub kua ntsev , uas yog cov khoom noj los ntawm ntau cov xim ntawm cov zaj sawv.
Nqaij qaib zaub yog ib qho piv txwv zoo ntawm kev noj qab haus huv, kev noj zaub mov zoo rau cov pluas noj uas yuav tsis zom koj lub txhab nyiaj carb.
Lo Lus Ntawm
Ntxiv cov carrots rau koj cov zaub mov uas tsis muaj phom tuaj yeem nqa tau cov khoom noj kom zoo rau koj cov zaub mov txhua hnub. Raws li cov hauv paus zaub mus, qhov no yog ib qho ntawm koj cov kev xaiv zoo dua; cia li sim noj lawv hauv kab mob. Kuj, nco ntsoov tias cov hype txog carrots nyob ze li ntawm cov kab kos ntawm glycemic index tsis yog. Xwb, lawv poob rau hauv qeb ntawm ib qho khoom noj GI tsawg.
> Source:
> 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.
> Donaldson, MS. Carotenoid Kev Noj Qab Haus Huv Raws Li Plasma Carotenoid thiab Kev Ua Haujlwm Kev Mob Nkeeg. Nutrients . 2011 Kaum Ob Hlis 3 (12): 1003-1022.
> Higdon J, Drake V, Delage B. Glycemic Index thiab Glycemic Load. Linus Pauling lub koom haum, Oregon State University. 2016. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
> Mayo Clinic Cov Neeg Ua Haujlwm. Glycemic Index Noj cov zaub mov: Dab tsi yog Qab rau cov neeg Pab Cuam. Mayo Foundation rau Kev Kawm Kho Mob thiab Kev Tshawb Nrhiav. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478.
> USDA Cov Khoom Noj Khoom Database. USDA. https://ndb.nal.usda.gov/ndb/.