Txiv tsawb yog ib qhov chaw zoo ntawm cov as-ham, tab sis kuj yog cov siab nyob hauv cov carbohydrates
Yog tias koj tab tom sim txo cov kab mob carbohydrates los yog suab thaj hauv koj cov khoom noj, koj yuav xav tias seb txiv tsawb yog qhov kev xaiv zoo tshaj plaws rau txiv hmab txiv ntoo. Thaum xaiv cov kev noj qab haus huv zoo, yog cov tsuav yog cov khoom qab zib lawm. Kawm txog cov carbs, qab zib, thiab glycemic nyhuv ntawm tsawb .
Carbohydrate, Fibre, thiab Qab Zib Cov Khaub Ncaws
Txiv tsawb tau muaj suab thaj ntau heev. Ntawm no yog cov lej:
- 1/2 khob kua txiv tsawb: 15 grams zoo (net) carbohydrate , 2 grams fiber, 9 grams qab zib, thiab 67 calories.
- 1 tsos nqaij daim tawv (7 ntiv mus txog 7 3/4 inches ntev): 27 grams zoo (net) carbohydrate, 3.1 grams fiber, 14 grams qab zib, thiab 105 calories.
- 1 pob txiv tsawb loj (8 ntiv mus txog 8 7/8 ntiv ntev): 31 grams zoo (net) carbohydrate, 3.5 grams fiber ntau, 17 grams qab zib , thiab 121 calories.
- 1 tsos loj tshaj txiv tsawb (9 nti los yog ntev dua): 35 grams zoo (net) carbohydrate, 4 grams fiber, 19 grams qab zib, thiab 135 calories.
Yog tias koj ua raws li cov khoom noj txom nyem tsawg, koj yuav xav tau ntau lub txiv tsawb uas koj noj thiab ntsuas koj cov nqaij vim tias cov tsawb nruab nrab tsis loj heev. Qhov tseeb tiag, feem ntau cov khw muag khoom siv yuav ntau dua.
Glycemic Index rau Bananas
Glycemic Performance Index (GI) yog ib qho qhia txog kev ceev cov khoom noj khoom haus li cas koj cov ntshav qab zib, nrog cov ntshiab qabzib muaj GI ntawm 100. Lub ganancemic index of bananas nyob ntawm seb lub txiv tsawb yog li cas.
Ntau ntawm cov carbohydrate hauv cov txiv tsawb hauv cov av tuaj yeem nyob rau hauv daim ntawv ntawm ib hom kab ua kom tsis muaj zog rau tawv nqaij uas tib neeg tsis muaj lub enzyme zom zaws. Raws li cov txiv hmab txiv ntoo ripens, cov hmoov txhuv nplej siab yuav hloov dua siab tshiab rau hauv cov dej qab zib.
Ib txoj kev tshawb ntawm "qis dua txiv tsawb (bananas bananas)" tuaj nrog lub lag luam glycemic ntawm 30. Ib qho ntawm "me ntsis hauv qab sib siav" uas yog "daj nrog ntsuab seem" ua ib qho GI ntawm 42, hos lwm tus "tshaj-siav" bananas yog 52 xyoos.
Txawm li cas los xij, feem ntau cov kev tshawb fawb txog kev txwv yog tsis tau teev txog cov ripeness thiab tuaj nrog GIs xws li ntawm 46 mus rau 70. Qhov nruab nrab ntawm 52 feem ntau yog muab rau tsawb.
Glycemic Load of Bananas
Qhov khoom noj khoom haus glycemic ntawm cov khoom noj yuav siv rau tus lej ntawm cov zaub mov noj. Cov khoom noj khoom haus qis qis qis dua 10, thiab qhov nruab nrab nruab nrab yog 11 mus rau 19. Nrog rau qhov no, lub txiv tsawb yog nyob rau hauv qis qis.
- 1/2 khob ntawm txiv tsawb txiv hmab txiv ntoo: 6
Txiv tsawb (7 ntiv mus txog 7 3/4 ntiv): 10
Txiv tsawb cov khoom noj
Bananas yog ib qho kev xaiv noj haus zoo. Tus txiv tsawb nruab nrab muaj kwv yees li 1.3 gram protein. Bananas yog ib qhov chaw zoo ntawm vitamin B6 thiab ib qhov chaw zoo ntawm vitamin C , potassium, thiab manganese. Ib qho txiv tsawb nruab nrab muaj 17 feem pua ntawm koj cov nqi ntawm cov vitamin C, ib qho vitamin uas pab koj loj hlob thiab kho cov ntaub so ntswg thiab kho cov nqaij thiab kho pob txha thiab kho hniav. Vitamin C kuj pab rau lub cev ua kom cov kua qaub, yog ib qho tseem ceeb ua rau cov tawv nqaij, pob txha, pob txha, cov hlab ntsha, thiab cov hlab ntsha. Ntsuab, lossis qoob loo, txiv tsawb kuj muaj cov tshuaj nplej uas tiv taus, uas tau tshwm los pab txhawb cov kab mob zoo hauv cov nyuv.
Cov Txiv tsawb Peel
Txawm tias nws tsis zoo li txaus siab, ib tug txiv tsawb tev lawm yog cov khoom noj. Banana peels yog cov zaub mov zoo heev thiab muaj cov tshuaj vitamin B6, B12, magnesium, thiab potassium.
Banana peels tsis yog qab zib raws li txiv tsawb txiv hmab txiv ntoo tab sis yuav noj tau zoo tib yam li koj yuav noj hauv ib tug txiv tsawb. Txawm hais tias koj tuaj yeem noj cov zaub tev, feem ntau cov neeg xav noj nws.
Khaws Tseg Tseg
Koj puas tau paub tias nws yog tswvyim hais ua dab tsi? Cov txiv tsawb kev lag luam tau sim sim unsuccessfully los kho cov ntaub ntawv no rau xyoo. Txawm hais tias tsau tawv tawv yuav tig dub rau hauv tub yees, cov txiv hmab txiv ntoo yuav qaub ncaug sai dua yog tias nws tau txias.
> 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 Cov Ntaub Ntawv Database rau Kev Siv, Tso Cai 28.