Ib tug txheeb ze ze rau dos, cov leeks yog tag nrho ntawm cov as-ham
Leeks muaj feem xyuam rau cov noob qoob loo thiab cov qij thiab tuaj ntawm tib qhov kev tawm ntawm kev cog qoob loo, Allium . Leek muaj ntau hom phom sij xws li lwm cov tswv cuab ntawm pawg no, tab sis tsis muaj ntau cov kev tshawb fawb txog cov txiaj ntsim kev noj qab haus huv ntawm leeks tshwj xeeb.
Leeks muaj ib qho yooj yim, zoo li lub zuag. Nyob rau hauv nws raw li lub xeev, cov zaub yog crunchy thiab ruaj.
Koj feem ntau tsis noj cov tawv dub tawv nplooj li ntawm cov xim dawb thiab sib dua tshiab.
Carbohydrate thiab Fiber Counts rau Leeks
Leeks yog suav tias yog qes-carb zaub nyob rau hauv tag nrho spectrum ntawm zaub.
| Kev npaj ntawm leeks | Carb, fiber ntau thiab calorie suav |
|---|---|
| 1/2 khob ntawm cov nqaij nyoos | 6.5 grams net carbs , 1 ntawm gram fiber, 28 calorie ntau ntau |
| 1/2 khob ntawm cov khoom qab zib siav | 3 grams net carbs, 1 gram fiber, 16 calorie ntau ntau |
| 1 moog rau ntawm le le nyoos | 3 grams net carbs, 1 gram fiber, 17 calories |
Glycemic Index thiab Load for Leeks
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. Raws li feem ntau cov non-starchy zaub, tsis muaj kev kawm tshawb fawb txog kev ua glycemic ntawm leeks. Cov neeg noj zaub mov tau kwv yees raws li qee cov ntaub ntawv khaws tseg.
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.
Txij li cov kev luj ntawm glycemic load yog raws li qhov Performance index, nws yog ib qho yooj yim los mus cob ib tus glycemic load rau leeks.
| Kwv yees ntawm Glycemic Load of Leeks |
|---|
| 1/2 khob ntawm cov nqaij nyoos qaub: 3 |
| 1/2 khob ntawm lauj kaub tais diav: 2 |
| 1 ooj ntawm nqaij nyoo: 2 |
Kev Noj Qab Haus Huv Ntawm Cov Lees
Leeks yog ib qhov chaw zoo ntawm vitamin K.
Qhov ntau ntawm cov zaub ntsuab uas noj, cov vitamins K, vitamin A, manganese, vitamin C, thiab folate yog noj. Leeks kuj yog cov chaw zoo ntawm phytonutrients xws li flavonoids thiab polyphenols, uas tuaj yeem tiv thaiv hlwb ntawm kev puas tsuaj, txo kev pheej hmoo ntawm cov kab mob plawv, thiab muab lwm cov txiaj ntsim kev noj qab haus huv. Leektshua tshwjxeeb yog phytochemical hu ua kaempferol, uas tau pom tias yog kev tiv thaiv rau kev pov rau ntawm peb cov hlab ntsha.
Yuav ua li cas ua noj nrog Leeks
Leeks yog siv ntau heev nyob rau hauv Tebchaws Europe, cov neeg nyob hauv North America tsis paub txog lawv. Lawv muaj qhov tsw zoo ib yam li dos, tab sis me ntsis yooj yim dua. Lawv siv tau rau feem ntau cov zaub mov uas siv cov dos siv, thiab zoo rau hauv cov kua zaub thiab cov stews.
Los npaj cov leeks, txiav tawm lub toughest ntsuab qhov chaw, thiab tom qab ntawd hlais lawv kom hnav, raws li xuab zeb feem ntau ntes tau ntawm cov khaubncaws sab nraud povtseg ntawm lub teeb txawb. Txo thiab ua noj raws li koj xav tau ib qho dos.
Low-Carb zaub mov txawv nrog Leeks
Muaj ntau ntau cov zaub mov uas tsis tshua muaj me me ua ke, xws li cov kua txiv hmab txiv ntoo , xws li cov kua zaub thiab cov ntsev tsis muaj ntsev ntsev, ntsev, thiab mushroom quiche , piv txwv.
Yuav Ua Li Cas Lwm Cov Khoom Noj Qab Haus Huv Tshem Txog Carb-Wise?
Qee qhov kev xaiv muaj ntse dua lwm tus los ntawm kev xaiv cov zaub mov qes-carb.
Pom cov zaub thiab cov noob txiv thiab cov noob kom zoo dua. Nqa nce lub tsheb yog cov txiv hmab txiv ntoo , cov txiv hmab txiv ntoo thiab cov khoom qab zib thiab cov mis thiab cov khoom noj siv mis .
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).
- Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo "Oxygen Radical Absorbance Capacity (ORAC) ntawm cov Khoom Noj Khoom Haus, Tso Cai 2. Tsib Hli 2010
- USDA Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Cai 28.
- Xiao HB, Jun-Fang, Lu XY li al. Kev tiv thaiv ntawm cov kaempferol tiv thaiv endothelial puas tsuaj los ntawm kev txhim kho nyob rau hauv nitric oxide ntau lawm thiab txo tus asymmetric dimethylarginine qib. European Journal of Pharmacology Volume 616, Issues 1-3, 15 Lub Yim Hli Ntuj 2009, Nplooj ntawv 213-222.