Yuav ua li cas qos lovers tswj kev noj zaub mov tsawg-carb
Yog tsis muaj kev txhawj txog nws, qos yaj ywm muaj nyob rau sab saum toj ntawm lub siab-carb thiab glycemic zaub sau. Yog tias koj nyob rau ntawm cov khoom noj uas tsis tshua muaj peev xwm, koj yuav plam qos yaj ywm, tshwj xeeb tshaj yog tias koj cov khoom noj khoom haus. Muaj xov xwm zoo tab sis yog tias koj tseem nyob hauv ib qho kev noj haus me ntsis, cov qos yaj ywm noj tsis zoo me me tsis yog qhov xaiv tsis zoo, thiab yog hais tias koj nyob rau ntawm cov zaub mov qes-tsawg muaj qee qhov cua thiab noj qab nyob zoo rau cov qos yaj ywm.
Carbohydrate thiab Fiber Counts
Qos yaj ywm yog cov khoom noj siab tshaj plaws, cov hmoov txhaws nplej siab, thiab cov tshuaj glycemic. Yog tias koj nyob rau ntawm ib txoj kev txwv carb, ces yuav tsum tsis txhob qos yaj ywm.
| Qos yaj ywm npaj | Carb, fiber ntau thiab calorie suav |
|---|---|
| 1/2 khob diced raw qos yaj ywm | 12 grams net carbs , 2 grams fiber, 58 calories |
| 1 qos qos yaj ywm (txog li 3 1/2 inches inch); txog 7.5 ooj) | 33 grams net carbs, 5 grams fiber, 164 calories |
| 1 loj qos yaj ywm (txog li 4 1/2 inches inch); txog 13 ooj) | 57 grams net carbs, 8 grams fiber, 284 calories |
| 1/2 khob qos yaj ywm ua nrog rau mis nyuj (tsis muaj butter): | 17 grams net carbs, 2 grams fiber, 87 calories |
| 1/2 khob cov qos yaj ywm uas ua los ntawm lub cev qhuav dej (instant) qos yaj ywm nrog mis | 13 grams net carbs, 2 grams fiber, 114 calorie ntau ntau |
Glycemic Index
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. Kev tshawb fawb ntawm glycemic Performance ntawm qos yaj ywm muaj ntau thiab ntau yam.
Cov txiaj ntsig yog txhua qhov los ntawm 56 mus rau 111. Feem ntau ntawm cov lej nruab nrab yog nyob rau hauv nruab nrab-rau-siab 80s, ua qos yaj ywm ib qho ntawm cov khoom noj khoom haus feem ntau glycemic, tab sis cov nqaij ntau yam, xws li qos liab qos yaj ywm, uas yuav tau tuav lawv zoo li tsis tawg ntawm cov hmoov txhuv nplej siab, yog me ntsis glycemic dua russets thiab lwm cov qos yaj ywm starchy.
Qos yaj ywm muaj ntau heev tshaj dua cov qab zib .
Kwv yees ntsuas Glycemic
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. I do not know
| Kwv yees ntawm glycemic load ntawm pototoes |
|---|
| 1/2 khob diced raw qos: 6 |
| 1 qos qos yaj ywm (2½ rau 3½ inches inch), txog 7.5 oz): 17 |
| 1 loj qos yaj ywm (3 mus rau 4½ inches inch; txog 13 ooj): 29 |
| 1/2 khob qos yaj ywm ua nrog mis nyuj (tsis muaj butter): 8 |
| 1/2 khob txw qos yaj ywm ua los ntawm dehydrated (instant) qos yaj ywm nrog mis nyuj: 7 |
Nyiaj Noj Qab Haus Huv
Qos yaj ywm yog ib qhov chaw zoo ntawm vitamin C thiab potassium thiab ib qhov zoo ntawm folate, vitamin B6 , thiab manganese. Lawv kuj muaj cov tshuaj yeeb dej cawv zoo heev uas muaj cov tshuaj tua kabmob (antioxidant phytonutrients) piv rau lwm cov khoom noj uas yog ntim lossis hnyav. Nyob rau ib lub plhom calorie, tab sis, qos yaj ywm tsis zoo li calorie ntau li ntawm cov zaub mov uas tsis yog starchy.
Muaj ntau tshaj 100 ntau yam ntawm qos yaj ywm, thiab txhua tus muaj nws tus kheej constellation ntawm muab kev pab cuam. Cov xiav, ntshav, thiab liab ntau hom qos yaj ywm yuav muaj ntau phytonutrients.
Zoo Qos Yaj Yuam Substitutes
Muaj qee cov cag zaub hloov , xws li cov ceg tawv los yog cov hauv paus celery, uas tsis yog li carb-loaded.
Tej zaum koj yuav xav sim cov zaub mov uas tsis tshua pom zoo uas muaj kev xaiv rau cov qos yaj ywm cov qoob loo.
- Mashed cauliflower es tsis txhob mashed qos yaj ywm
- Mashed cauliflower gratin , zoo xws li ib tug qos yaj ywm gratin
- Zaub txhwb qaib "qos yaj ywm" zaub xam lav , uas zoo meej rau cov tog picnic lossis barbecue
- Low-carb latkes, ib qho zoo tshaj plaws rau Hanukkah
- Low-carb clam chowder uas siv cov txiv hmab txiv ntoo nyob rau hauv qhov chaw ntawm qos yaj ywm
Cov chaw
> Leroux, Marcus, Foster-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).
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo "Oxygen Radical Absorbance Capacity (ORAC) ntawm cov Khoom Noj Khoom Noj - 2007. Kaum Ib Hlis 2007
USDA Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Cai 28.