Xav paub ntau ntxiv txog cov as-ham hauv cov txiv nkhaus taw thiab nws cov txiaj ntsim kev noj qab haus huv
Mangoes muaj suab thaj; piv txwv li, lawv muaj peb lub sij hawm qab zib cov ntsiab lus ntawm raspberries. Feem ntau, thaum khoom noj khoom haus muaj suab thaj, nws txhais tau tias nws muaj siab nyob hauv cov carbohydrates. Nyob rau hauv qhov no, mangoes muaj ntau dua hauv cov carbs tshaj lwm cov txiv hmab txiv ntoo.
Mangoes feem ntau qab zib, tab sis qhov saj thiab kev ntxhib los mos ntawm cev nqaij daim tawv tuaj yeem nyob ntawm seb hom mango; qee qhov muaj cov mos mos, zoo nkauj zoo nkauj zoo ib yam li cov plhom dhau lawm, hos lwm tus yog cov neeg zoo, xws li cantaloupe los yog avocado, thiab qee tus muaj peev xwm fibrous kev ntxhib los mos.
Cov Lus Tseeb Txog Txog Kev Mangoes
Mangoes yog ib qho ntawm cov txiv hmab txiv ntoo zoo tshaj plaws nyob hauv lub ntiaj teb. Nkawd thawj zaug hauv Is Nrias teb hlob tshaj 5,000 xyoo dhau los. Nws yog lub teb chaws txiv hmab txiv ntoo ntawm Is Nrias teb, Pakistan, thiab Filipinos, thiab tsob ntoo teb chaws ntawm Bangladesh.
Mangoes yog nyob hauv tib tsev neeg li cashews thiab pistachios. Muab tso rau hauv tsev neeg Anacardiaceae , ib tsev neeg ntawm cov nroj tsuag flowering feem ntau hu ua cashew los yog sumac tsev neeg, cov tswvcuab ntawm Anacardiaceae tau dais txiv hmab txiv ntoo uas muaj drupes los yog ceev. Ib tug txiv nkhaus taw yog ib tug drupe, tseem hu ua "pob zeb txiv hmab txiv ntoo," uas yog ib tug reference rau cov txiv hmab txiv ntoo lub qhov loj. Lwm hom khaub thuas muaj xws li plums thiab peaches.
Mangoes muaj nyob rau txhua xyoo. Muaj ntau yam ntawm cov txiv nkhaus taw: zib ntab, Francis, Haden, Keitt, Kent, Tommy Atkins, thiab Palmer. Lub Tommy Atkins yog qhov nrov tshaj plaws nyob ib ncig ntawm lub ntiaj teb no, txawm hais tias ntau hom tsiaj ntim, los yog Alphonso, yog tej zaum tus nyiam rau nws cov theem tsos thiab creamy kev ntxhib los mos.
Carbohydrate thiab Fiber Counts rau Mangoes
Txij li thaum muaj ntau hom kab mob me, cov lus qhia txog kev noj zaub mov uas tau muab teev tseg yog rau hom uas feem ntau muag hauv Teb Chaws Asmeskas, Tommy Atkins ntau yam.
| Kev npaj ntawm mango | Carbs, fiber, thiab calorie suav |
|---|---|
| 1/2 khob txiv nkhaus taw | 13 grams net carbohydrates , 1.5 grams fiber, 54 calorie ntau ntau. |
| 1 lub txiv nkhaus taw nruab nrab (7.5 ounces, tsis suav qhov poob thiab tawv nqaij) | 35 grams net carbohydrates, 4 grams fiber, 135 calories |
Glycemic Index rau Mangoes
Kev ntsuas glycemic ntawm cov khoom noj yog qhov qhia tias ntau npaum li cas thiab yuav ceev npaum li cas cov zaub mov nce tau koj cov ntshav qab zib. Qhov nruab nrab ntawm kev tshawb nrhav glycemic Performance ntawm mangoes ranged ntawm 41 mus rau 60, nrog rau nruab nrab ntawm 51 . Tus nqi 51 yog nyob rau theem qis kawg ntawm kev ntsuas qhov ntsuas ntawm kev loj hlob. Cov khoom noj uas tsis tshua tshaj 55 yog qhov tsawg tsawg, thiab cov khoom noj siab tshaj 70 yog nyob rau qhov kawg ntawm cov spectrum. Cov kab mob Mangoes nce ntshav qab zib tab sis tshwm sim kom tsa koj cov suab thaj nyob rau qeeb qeeb qeeb rau koj lub cev ntau lub sij hawm los ua kom qab zib zoo.
Glycemic Load of Mangoes
Kev ntsuas glycemic ntawm cov zaub mov muaj feem xyuam rau kev txhim kho glycemic, tiam sis yuav siv qhov loj me rau hauv koj tus account. Glycemic load ntawm ib tug yog qhov sib npaug ntawm kev noj 1 gram ntawm qabzib.
| Glycemic Load of Mango |
|---|
| ½ khob ntawm txiv nkhaus taw: 4 |
| 1 lub txiv nkhaus taw nruab nrab (li ntawm 7 feeb ntawm txiv nkhaus taw): 10 |
Kev Noj Qab Haus Huv Ntawm Mangoes
Txog li 40 feem pua ntawm cov fibre hauv mangoes yog soluble , feem ntau yog pectin. Nws yog ib qho zoo heev ntawm cov vitamin C thiab vitamin A thiab yog ib qhov chaw zoo ntawm vitamin B6. Nws kuj muaj ntau hom carotenoids, xws li beta-carotene thiab lwm yam phytonutrients , nrog rau quercetin. Cov tshuaj no tuaj yeem tiv thaiv cov hlwb ntawm kev puas tsuaj, txo kev pheej hmoo ntawm cov kab mob plawv, thiab muab lwm cov txiaj ntsig kev noj qab haus huv.
Tsis Tshua Muaj Kev Pab Zaub Mov Carb
Yog tias txoj kev npaj zaub mov tsawg-carb yog dab tsi koj xav tau, ces cov zaub thiab txiv ntseej thiab cov noob zoo li yuav zoo tshaj li cov bets. Feem ntau cov txiv hmab txiv ntoo , nplej thiab qee cov legumes thiab cov mis thiab cov khoom siv mis nyuj yuav ua rau ntau dua hauv suab thaj los yog carbs.
> Cov 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 Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Tawm 20.