"Gịnị bụ carbohydrate?" so na isiokwu nke mmasị. N'ihi na carbohydrates na-emerụ ahụ ma ọ bụ ahụike? Ajụjụ a na-agbagwoju anyị anya.
Carbohydrates bụ ụmụ irighiri ihe nwere akụkụ ụfọdụ nke carbon, hydrogen, na atom oxygen. Ọ bụ otu n'ime nri kacha arụ ụka. Ọ bụ ezie na e nwere ndị na-ekwu na ịṅụ obere carbohydrate bara uru maka ahụ ike, e nwekwara ndị na-arụ ụka na carbohydrates dị mkpa.
Ihe ọ bụla echiche gị banyere okwu a, a pụghị ịgọnarị na carbohydrates na-arụ ọrụ dị mkpa n'ime ahụ mmadụ.
Kedu ihe bụ carbohydrate?
Carbohydrate; Ọ bụ nri na-enye ahụ ike maka ọrụ uche na nke anụ ahụ ya. Ịgbari nri a na-agbaji nri n'ime shuga a na-akpọ saccharides. Ụmụ irighiri ihe ndị a na-amalite ịgbari n'ọnụ. Ọ na-aga n'ihu n'ime ahụ dum ka a na-eji ya mee ihe maka ọtụtụ ihe, site na ọrụ cell nkịtị ruo na uto cell na nrụzi.
Eleghị anya ị nụla na ụfọdụ carbohydrates dị "mma" na ndị ọzọ "dị njọ." Enwere ụdị carbohydrates atọ bụ isi. Ụfọdụ carbohydrates na-eme na ndammana. A na-achọta ihe ndị a na mkpụrụ osisi na akwụkwọ nri. A na-ahazi ma nụchaa ndị ọzọ. Ha enweghị nri. Ihe a na-akpọ ezigbo carbohydrates bụ nke a na-ahụ na nri eke. Ndị na-adịghị mma bụ carbohydrates a nụchara anụcha.
Kedu ihe bụ carbohydrate?
Ụdị nke Carb
Enwere ụdị carbohydrates atọ:
Starch (carbohydrates dị mgbagwoju anya)
Sugar (carbohydrates dị mfe)
eriri
A na-agbanwe ma carbohydrates dị mfe ma dị mgbagwoju anya na glucose (shuga ọbara). Carbohydrate dị mfe bụ carbohydrate nke nwere otu mkpụrụ ndụ shuga ma ọ bụ abụọ. Carbohydrates dị mgbagwoju anya nwere ụmụ irighiri shuga atọ ma ọ bụ karịa.
N'aka nke ọzọ, a na-achọta eriri na carbohydrates dị mma. Agbanyeghị, enweghị ike ịgbari ya ma ọ bụ gbarie ya.
na-eme n'okikesugar dị mfe dị na mkpụrụ osisi na ngwaahịa mmiri ara ehi. E nwekwara shuga dị mfe a haziri ma nụchaa bụ́ ndị ụlọ ọrụ nri na-agbakwụnye na nri ndị dị ka soda, swiiti, na sweets.
Kedu ihe bụ carbohydrates mgbagwoju anya bara uru?
Mkpụrụ zuru oke
legumes
agwa
Lentil
peas
nduku
A na-achọta Fiber n'ọtụtụ carbohydrates dị mma, dịka:
Mkpụrụ osisi
Akwụkwọ nri
Mkpụrụ zuru oke
agwa
legumes
Iri eriri, carbohydrates siri ike na nke dị mfe sitere na isi mmalite na-echebe megide ọrịa. Ọ na-enyere aka ịkwụsị ibu. Carbohydrates ndị a nwere ọtụtụ vitamin na mineral.
Ma carbohydrates a na-edozi na nke a nụchara anụcha nwere nnukwu calorie na obere nri. Ọ na-ebute ibu ibu na ọbụna nsogbu ndị metụtara oke ibu dị ka ụdị ọrịa shuga 2 na ọrịa obi.
Njirimara nke Carbohydrates
Na-enye ike na ahụ
Otu n'ime ihe ndị nwere carbohydrates bụ inye anụ ahụ ike. Ọtụtụ n'ime carbohydrates dị na nri anyị na-eri na-agbanwe ka ọ bụrụ glucose mgbe agbariechara tupu ha abanye n'ọbara.
A na-ebuba glucose sitere n'ọbara banye n'ime sel nke anụ ahụ ma na-emepụta mmanụ ọkụ a na-akpọ adenosine triphosphate (ATP).
Selụ wee jiri ATP rụọ ọrụ dị iche iche nke metabolic.
Ọtụtụ mkpụrụ ndụ n'ime ahụ na-emepụta ATP site na isi mmalite dị iche iche, dị ka carbohydrates na abụba. Ma ọ bụrụ na ị na-erikọ nri ndị a ọnụ, mkpụrụ ndụ ndị dị n'ahụ ga-eji carbohydrates dị ka isi iyi ike ha.
Na-enye nchekwa ike
Ọ bụrụ na enwere glucose zuru oke n'ime ahụ iji gboo mkpa ndị dị ugbu a, a na-echekwa ngafe ya maka ojiji emechaa.
A na-akpọ nke a glycogen n'ụdị glucose echekwara. A na-ahụkarị ya na imeju na akwara.
Mgbe ewere glucose niile ọ chọrọ na ụlọ ahịa glycogen juputara, ahụ na-agbanwe carbohydrates karịrị akarị n'ime ụmụ irighiri triglyceride ma chekwaa ya ka abụba.
Na-enyere aka ichebe mọzụlụ
Iri ọbụna obere carbohydrates na-egbochi oke anụ ahụ metụtara agụụ.
Carbohydrates na-ebelata ndakpọ akwara ma na-enye glucose ka ọ bụrụ ume maka ụbụrụ.
Na-eme ka ahụ ike digestive dịkwuo mma
N'adịghị ka shuga na starch, eriri anaghị agbanwe ka ọ bụrụ glucose. Ọ na-agafe n'afọ na-agbarighị.
E nwere ụdị isi abụọ nke eriri: eriri soluble na nke na-adịghị edozi.
A na-ahụ eriri soluble na oat, mkpo, isi mkpụrụ osisi, na akwụkwọ nri ụfọdụ. Ka ọ na-agafe n'ime ahụ, ọ na-adọta mmiri ma mepụta ihe dị ka gel. Nke a na-abawanye olu nke stool. Ọ na-eme ka mmegharị afọ dị mfe.
N'aka nke ọzọ, eriri na-adịghị anyụ anyụ na-agbakwụnye nnukwu ihe na stool. Site n'ịkwagharị ya ngwa ngwa site na usoro nri nri, ọ na-enyere aka ịkwụsị afọ ntachi. A na-ahụ ụdị eriri a na akpụkpọ anụ na mkpụrụ nke ọka, mkpụrụ osisi na akwụkwọ nri. Iri eriri anaghị agbaze na-echebe megide ọrịa nke sistem nri nri.
Ọ bara uru maka ahụike obi na ọrịa shuga
N'ezie oke egocarbohydrates a nụchara anụcha oriri na-emebi obi ma na-abawanye ohere nke ọrịa shuga. Otú ọ dị, mgbe ị na-eri ọtụtụ eriri, ọ na-aba uru maka obi na shuga ọbara.
Ka eriri soluble na-esi na eriri afọ na-agafe, ọ na-ejikọta na bile acids ma na-egbochi nnabata ha. Imeju na-eji kọlesterol eme ka bile acid dịkwuo elu, a na-ebibikwa cholesterol a n'ime ọbara.
Ọzọkwa, eriri anaghị ebuli ọkwa shuga dị n'ọbara dị ka carbohydrates ndị ọzọ.
N'ezie, eriri soluble na-egbu oge nnabata nke carbohydrates na tract digestive. Nke a na-enye ohere ka shuga dị n'ọbara dalata ma e risịrị nri.
Ọnụ ego Carbohydrates achọrọ na nri
Mbelata oriri carbohydrate bụ otu n'ime ụzọ kachasị mma isi felata. Ọ na-ebelata agụụ na-akpaghị aka na-eme ka ị felata ibu.
Ndị na-agbalị ifelata ibu na-ebelata carbohydrates na mbụ. Nke a bụ otú e si mụọ nri ndị nwere obere carb. Carbohydrates dị ka shuga na starch nwere oke na nri a. KA na-eri protein na abụba kama carbohydrates.
Ọmụmụ ihe,d kark karbonhidrat diyetiỌ na-egosi na ọ na-ebelata agụụ. Ọ na-enyere aka ịkwụsị ibu ka a na-eri obere kalori. Nri nwere obere carb nwere uru ndị ọzọ karịa ịbelata ibu. Ọ na-enyere aka ịchịkwa shuga ọbara, na-ebelata ọbara mgbali na triglycerides.
Mkpa Carbohydrate kwa ụbọchị
Mkpa carbohydrate nke mmadụ kwa ụbọchị dabere na afọ, okike, nhazi ahụ, ogo ọrụ ya, mmasị onwe onye, omenala nri, na ọnọdụ ahụike ugbu a.
Ndị mmadụ na-arụsi ọrụ ike ma nwee oke ahụ ike na-anabata carbohydrates karịa ahụike karịa ndị nọ n'okirikiri.
Ahụ ike nke metabolic bụ ihe dị ezigbo mkpa. Mgbe ndị mmadụ na-abanye na ọrịa metabolic, ha na-ebu oke ibu ma na-etolite ụdị ọrịa shuga 2. Ndị na-adaba na ngalaba a enweghị ike ịnabata otu ụdị carbohydrates dị ka ndị ahụ siri ike. Ụfọdụ ndị ọkà mmụta sayensị nwere nsogbu ndị a "anabataghị carbohydrate" aha ya.
Ị nwere ike ikpebi ole carbohydrates ị chọrọ site na ndepụta dị n'okpuru;
Ọnụ ego carbohydrate kwa ụbọchị
100-150 grams kwa ụbọchị
Nke a bụ oriri carbohydrate na-agafeghị oke. Ọ bụ ego kwesịrị ekwesị maka ndị na-arụsi ọrụ ike, na-agbalị ịnọgide na-enwe ahụ ike ma nọgide na-ebu ibu ha. Ọ ga-ekwe omume ịkwụsị ibu na oke oriri carbohydrate a, mana ọ dị mkpa ịgụta calorie. Carbon ị nwere ike iri gụnyere:
Akwụkwọ nri ọ bụla ị nwere ike iche.
Ọtụtụ mkpụrụ osisi kwa ụbọchị.
Mkpụrụ ọka dị mma dị ka poteto, osikapa, na ọka
50-100 grams kwa ụbọchị
Ọ bụrụ na ịchọrọ ịkwụsị ibu arọ n'enweghị mgbalị ọ bụla site na ibelata carbohydrates na nri, oriri carbohydrate na nso a zuru oke. Nke a bụ carbohydrates ị nwere ike iri:
Ọtụtụ akwụkwọ nri.
Ma eleghị anya, 2-3 mkpụrụ osisi kwa ụbọchị.
Obere obere carbohydrates starchy.
20-50 grams kwa ụbọchị
Nke a bụ oke carbohydrate ebe uru metabolic na-abata n'ezie. Ọ accelerates ibu ọnwụ. Ọ bụ ebe dị mma maka ndị nwere nsogbu ahụike metabolic.
Mgbe ị na-eri ihe na-erughị gram 50 nke carbohydrates kwa ụbọchị, ahụ gị na-abanye na ketosis na ahụ ketone na-enye ụbụrụ ike. Nke a ga-ebelata agụụ gị ma mee ka ị felata na akpaghị aka. Carbohydrates ị nwere ike iri:
Inine nwere obere carb.
ụfọdụ mkpụrụ osisi beri
Nri dị ka ube oyibo, akụ na mkpụrụ. Otú ọ dị, rie ha site na ilele ọnụ ọgụgụ nke carbohydrates.
Nri nwere obere carbohydrate na-ebelata ọkwa insulin, homonụ nke na-ebute glucose n'ime sel. Otu n'ime ọrụ insulin bụ ịchekwa abụba. Ihe kpatara nri obere carb na-ebelata bụ n'ihi ibelata ọkwa nke homonụ a.
Mgbe ị na-egbutu carbohydrates, insulin na-adaba na akụrụ na-amalite ịpụpụ oke mmiri. Mbelata ibu na-ebelata mgbe izu mbụ gasịrị, mana oge a, ibu furu efu na-esi na ụlọ ahịa abụba.
Nnyocha na-egosi na nri nwere obere carb bụ abụba kacha dị ize ndụ.abụba afọna-ekwu na ọ dị irè karịsịa n'ibelata
Ọ bụrụ na ị ka malitere iri obere carb, ahụ gị nwere ike ịgafe usoro mmegharị ahụ ka ọ mara gị ahụ ka abụba na-ere ọkụ karịa carbohydrates. A na-akpọ nke a "flu-carb flu" na-apụkarị n'ime ụbọchị ole na ole.
Nri nwere Carbohydrates
Mgbe ekwuchara "ihe bụ carbohydrate", njirimara nke carbohydrates na "ihe achọrọ carbohydrate kwa ụbọchị", ugbu a, ka anyị leba anya na nri ndị nwere carbohydrates dị mma na nke dị elu;
Quinoa
QuinoaỌ bụ mkpụrụ na-edozi ahụ na nri carbohydrate dị elu. Ọ bụkwa ezigbo isi iyi nke protein na fiber.
Ọ nweghị gluten. Ya mere, ọ bụ ihe ọzọ dị mma maka ndị na-adịghị eri ngwaahịa ọka wit.
Quinoa na-eme ka afọ ju gị n'ihi na ọ nwere nnukwu eriri na protein.
Oat
OatỌ bụ ọka ọka nwere ọtụtụ vitamin, mineral na antioxidants.
Ọ bụ otu n'ime nri ndị nwere carbohydrates dị mma n'ihi ọdịnaya fiber ya bara ụba.
66% nke oat bụ carbohydrates, na ihe dị ka 11% bụ eriri.
Ọ bụ ezigbo isi iyi nke protein ma e jiri ya tụnyere ọtụtụ ọka ndị ọzọ. Ọ na-ebelata ohere nke ọrịa obi site na ibelata cholesterol.
Na ndị ọrịa mamịrị, ọ na-enye njikwa shuga ọbara. Ọ na-eme ka afọ ju gị ma na-enye ibu ibu.
Buckwheat
Buckwheat Ọ bụ nri na-edozi ahụ nke nwere ma carbohydrates, protein na fiber. Ọ nwere ọtụtụ mineral na antioxidants karịa ọtụtụ ọka.
unere
unereỌ mejupụtara carbohydrates n'ụdị starch ma ọ bụ shuga. banana akwụkwọ ndụ akwụkwọ ndụ dị elu na starch na-aghọ shuga nkịtị ka banana na-eto.
banana na-etobeghị nwere starch na pectin. Ha abụọ bara uru maka mgbaze ma na-eri nri nje bacteria bara uru.
Nduku ụtọ
Nduku ụtọNa ya, nnukwu carbohydrate ọdịnaya mejupụtara starch, sugar na eriri.
Ọ bara ụba na antioxidants. Ọ na-enyere aka belata mmebi oxidative na ihe ize ndụ nke ọrịa dị iche iche.
Biiti
BiitiỌ bụ mgbọrọgwụ mgbọrọgwụ nke nwere nnukwu carbohydrate ọdịnaya nke nwere shuga na eriri.
Ọ nwere vitamin, mineral, antioxidants dị ike na ogige osisi.
Ọ dị elu na nitrates inorganic, nke na-agbanwe ghọọ nitric oxide n'ime ahụ. Nitric oxide na-enyere aka belata ọbara mgbali ma na-ebelata ohere nke ọrịa dị iche iche.
oroma
oromaỌ na-abụkarị mmiri ma nwee 11.8% carbohydrates. Ọ bụ ezigbo isi iyi nke eriri.
Ọ bara ụba karịsịa na vitamin C, potassium na ụfọdụ vitamin B.
Iri oroma na-eme ka ahụike obi dịkwuo mma. Ọ na-enyere aka igbochi akụrụ akụrụ.
Blueberries
Blueberries na-abụkarị nke mmiri na carbohydrates.
O nwere ọtụtụ vitamin na mineral dị ka vitamin C, vitamin K na manganese.
mkpụrụ osisi grepuỌ nwere ọtụtụ vitamin, mineral na ogige osisi yana carbohydrates.
Iri mkpụrụ osisi a na-enyere aka mbelata ibu ma belata nguzogide insulin.
apụl
apụlỌ bụ nri nwere carbohydrates dị mma ma bụrụ ezigbo isi iyi nke vitamin C. O nwere antioxidants na ogige osisi dị mma.
Iri apụl na-eme ka shuga dị n'ọbara kwụsie ike ma na-ebelata ohere nke ọrịa obi.
Akụrụ agwa
Agwa akụrụ bụ nri nwere ọdịnaya carbohydrate nke nwere starch na eriri. Ọ nwekwara nnukwu protein.
Akụrụ agwa Ọ bara ụba na ọtụtụ vitamin, mineral na ogige osisi. Ọ bụ isi iyi nke antioxidants dị ka anthocyanins na isoflavones.
Ọ na-edozi shuga ọbara ma na-ebelata ohere nke ọrịa cancer eriri afọ.
Chickpeas
ChickpeasỌ bụ otu n'ime nri nwere carbohydrates dị mma n'ihi na ọ nwere nnukwu eriri. Na-enye protein sitere na osisi.
Iri mkpo a na-eme ka obi na ahụike digestive dịkwuo mma.
osikapa agba aja aja
osikapa agba aja aja bụ isi iyi nke lignans osisi na-echebe megide ọrịa obi. Ọ bụkwa ọgaranya magnesium.
ezigbo isi iyi nke carbohydratesosikapa agba aja aja na-ebelata cholesterol ma na-ebelata ohere nke ọrịa shuga.
anyụ
anyụNa mgbakwunye na inye carbohydrates zuru oke, ọ na-eme ka ahụ dị ọcha.
Ọ bara ụba na carotenoids dị ka lycopene na beta-carotene, nke na-eme ka ihe mgbochi na-eme ka ahụ dịkwuo mma.
Lentil
Lentil Ọ bụ isi iyi nke carbohydrates dị mma. Na mgbakwunye, o nwere protein nke akwukwo nri.
Ọ na-enye eriri, folic acid na potassium, nke dị mkpa maka ahụike obi.
Akwukwo nri nwere obere carb
Akwụkwọ nri nwere obere kalori. Ọ bụkwa ọgaranya vitamin, mineral na ihe ndị ọzọ dị mkpa. Ọtụtụ ndị nwere obere carbohydrates ma nwee nnukwu eriri. N'ụzọ dị otú a, ha dị mkpa maka nri nwere obere carb.
Nke a bụ akwụkwọ nri nwere obere carb ga-enyere gị aka ifelata…
Ose
Otu iko (gram 149) nke ose na-acha uhie uhie nwere gram 3 nke carbohydrates, nke 9 n'ime ha bụ eriri.
Akwụkwọ ndụ akwụkwọ ndụ, oroma, na ose na-acha odo odo nwere profaịlụ na-edozi ahụ, ọ bụ ezie na ọdịnaya antioxidant ha dịgasị iche.
brọkọlị
Otu iko (gram 91) nke raw broccoli nwere gram 2 nke carbohydrates, 6 n'ime ha bụ eriri.
Asparagus
Otu iko (gram 180) nke asparagus esiri esi nwere gram 4 nke carbohydrates, nke gram anọ bụ eriri.
Ihe oriri a nwere obere carbohydrates. Ma ka a na-esi nri akwụkwọ nri ahụ, ọdịnaya carbohydrate na-esiwanye ike.
Dị ka ihe atụ, otu iko akwụkwọ nri esiri esi nwere gram 4 nke carbohydrates, nke gram 7 n'ime ya bụ fiber, ebe otu iko akwụkwọ nri nke raw nwere uru 1 gram nke carbohydrates, nke ihe dị ka gram 1 bụ eriri.
ube oyibo
ube oyiboỌ bụ ezie na teknụzụ bụ mkpụrụ osisi, a na-erikarị ya dị ka ihe oriri. Ọ nwere abụba dị ukwuu ma nwee obere carbohydrates na-agbariri ike.
Otu iko (150-gram) nke ube oyibo diced nwere gram 10 nke carbohydrates, nke gram 13 n'ime ya bụ eriri.
kọlịflawa
kọlịflawa Ọ bụ otu n'ime akwụkwọ nri ndị nwere obere carb.
Otu iko (100 grams) nke kọlịflawa raw nwere gram 3 nke carbohydrates, nke gram 5 bụ eriri.
Agwa griin
Agwa green bụ otu n'ime akwụkwọ nri nwere obere carb.
Otu iko (gram 125) nke agwa akwụkwọ ndụ akwụkwọ ndụ esiri esi nwere gram 4 nke carbohydrates, nke 10 n'ime ha bụ eriri.
letus
letusỌ bụ otu n'ime akwụkwọ nri carbohydrate kacha ala.
Otu iko (gram 47) nke letus nwere gram abụọ nke carbohydrates, otu n'ime ha bụ eriri.
garlic
garlicA maara ya maka mmetụta bara uru na ọrụ mgbochi.
N'agbanyeghị na ọ bụ akwụkwọ nri nwere nnukwu carbohydrate site n'ịdị arọ, ego a na-eri n'otu oge dị ntakịrị n'ihi uto siri ike na ísì ya.
Otu klove (gram 3) nke galik nwere gram 1 nke carbohydrates, ụfọdụ n'ime ha bụ eriri.
Otu artichoke ọkara (gram 120) nwere gram 14 nke carbohydrates. A na-enweta gram 10 n'ime ihe ndị a site na eriri.
Akụ nwere obere carbohydrate
Akụ nwere obere carbohydrates ma nwee nnukwu abụba ahụike yana protein sitere na osisi. Ọ bụ ya mere ụfọdụ mkpụrụ akụ ji achọta ebe na nri nwere obere carbohydrate n'ihi na ha dabara na nri nwere obere carb.
Maka ndị na-agbaso nri obere carbohydrate siri ike, dị ka nri ketogenic, iri mkpụrụ osisi nwere obere carb ga-enyere nri ahụ aka nweta nsonaazụ.
Pecan
Ọ nwere obere carbohydrates ma nwee nnukwu eriri. O nwekwara ihe ndị dị mkpa dị ka thiamine (vitamin B1), magnesium, phosphorus na zinc.
Ngụkọta carbohydrates kwa gram 30: 4 grams
Net carbs kwa gram 30: 1 gram
Pasent nke calorie sitere na carbohydrates: 8%
Carbohydrates kwa 100 grams: 14 grams
Pecans nwere obere carbohydrates. Nwere ihe na-erughị gram 30 nke carbohydrates digestible kwa gram 1.
Carbohydrates net, nke a na-akpọ carbohydrates digestible, na-ezo aka ọnụ ọgụgụ carbs nke ewepụrụ na ọdịnaya eriri na nri eke.
N'ihi na ahụ anyị enweghị ike ịmịnye eriri na-apụta n'ụzọ nkịtị na nri, iwepụ ihe ndị a na mkpokọta carbohydrate ọdịnaya na-abịa na ọnụọgụ nke net ma ọ bụ carbohydrates na-amịkọrọ.
macadamia nut
macadamia nutbụ obere carb, nnukwu abụba akụ. Ọ bụ ezigbo isi iyi nke vitamin B, magnesium, ígwè, ọla kọpa na manganese.
Ngụkọta carbohydrates kwa gram 30: 4 grams
Net carbs kwa gram 30: 2 gram
Pasent nke calorie sitere na carbohydrates: 8%
Carbohydrates kwa 100 grams: 14 grams
brazil nut
brazil nutbụ mkpụrụ osisi nwere obere carb jupụtara na nri dị mkpa. Eluselenium A ma ama maka ọdịnaya ya.
Ngụkọta carbohydrates kwa gram 30: 3 grams
Net carbs kwa gram 30: 1 gram
Pasent nke calorie sitere na carbohydrates: 8%
Carbohydrates kwa 100 grams: 12 grams
Ukpa
Ukpa Ọ bụ akị nwere obere carb, mana o nwere nri dị ka vitamin B, iron, magnesium, zinc, antioxidants polyphenol, na eriri.
Ngụkọta carbohydrates kwa gram 30: 4 grams
Net carbs kwa gram 30: 2 gram
Pasent nke calorie sitere na carbohydrates: 8%
Carbohydrates kwa 100 grams: 14 grams
Fınd .k
Fınd .k Ọ bara ụba na abụba dị mma, eriri, vitamin E, manganese na vitamin K.
Ngụkọta carbohydrates kwa gram 30: 5 grams
Net carbs kwa gram 30: 2 gram
Pasent nke calorie sitere na carbohydrates: 10%
Carbohydrates kwa 100 grams: 17 grams
Mkpụrụ akụ
N'ịbụ ndị a na-enweta site na cones pine nke osisi evergreen, pine nuts nwere ekpomeekpo pụrụ iche n'ihi nnukwu mmanụ ha nwere. Ọ bụ ezigbo isi iyi nke nri ma nwee nnukwu vitamin E, manganese, magnesium, vitamin K, zinc, ọla kọpa na phosphorus.
Ngụkọta carbohydrates kwa gram 30: 4 grams
Net carbs kwa gram 30: 3 gram
Pasent nke calorie sitere na carbohydrates: 8%
Carbohydrates kwa 100 grams: 13 grams
Ahụekere
Ahụekere Ọ bụ ezie na nkà na ụzụ dị ka legume, a na-ewerekarị ya dị ka aku ma rie ya dị ka nke a. Ọ nwere ihe oriri dị iche iche dị ka folate, vitamin E, magnesium, phosphorus, zinc na ọla kọpa. Ọ bụkwa ezigbo isi iyi nke protein sitere na osisi. Ihe dị ka gram 30 na-enye protein gram 7 dị egwu.
Ngụkọta carbohydrates kwa gram 30: 2 grams
Carbohydrates kwa 30 grams: 4 grams
Pasent nke calorie sitere na carbohydrates: 14%
Carbohydrates kwa 100 grams: 21 grams
Almọnd
Almọndbụ akị nwere obere carb nwere profaịlụ nri siri ike. Ọ bụ ezigbo isi iyi nke vitamin E, magnesium, riboflavin, ọla kọpa, phosphorus na manganese.
Mkpokọta carbohydrates kwa 30: 6 grams
Net carbs kwa gram 30: 3 gram
Pasent nke calorie sitere na carbohydrates: 15%
Carbohydrates kwa 100 grams: 22 grams
Iji chịkọta ọnụ;
"Gịnị bụ carbohydrate?" ọ na-eche. Carbohydrate bụ nri na-enye ahụ ike ma na-ekere òkè na ụfọdụ ọrụ dị mkpa. Ọ bụ isi mmanụ ọkụ maka ụbụrụ na-achọ ike dị elu.
Fiber bụ ụdị carbohydrate pụrụ iche nke na-eme ka ahụ ike mgbari nri na-ebelata ohere nke ọrịa obi na ọrịa shuga.
Ọnụọgụ carbohydrate ekwesịrị iwere na nri na-adịgasị iche dabere na afọ, okike, nhazi ahụ, ogo mmegharị ahụ na ahụike mmadụ n'ozuzu ya.
Nri nwere carbohydrates dị mma gụnyere nri dị ka quinoa, agwa akụrụ, beets, unere, mkpụrụ osisi grepu, na chickpeas. Akwụkwọ nri nwere obere carb bụ ose mgbịrịgba, broccoli, zukini, akwụkwọ nri, kọlịflawa, agwa ndụ ndụ, tomato na kukumba.
Enwekwara mkpụrụ osisi nwere obere carb nke kwesịrị iri na nri nwere obere carb. Ndị a; mkpụrụ dị ka walnuts, almọnd, ahụekere, mkpụrụ osisi pine, hazelnuts.
