Chii chinonzi Starchy Vegetables uye Non-Starchy Vegetables?

Kudyiwa kwemuriwo kwakakosha zvakanyanya kune hupenyu hune hutano uye marudzi akasiyana anopa mabhenefiti akasiyana kumuviri wemunhu. Miriwo yakapfuma mune zvinovaka muviri fiber, mavitamini nemaminerari. Inodzivirirawo kuhuwandu hwezvirwere zvisingaperi seshuga, kufutisa uye chirwere chemoyo. Kune mapoka makuru maviri emiriwo: miriwo ine starchy uye isina-starchy muriwo.

Miriwo inosiyana-siyana mune starch, mamwe ane starch yakawanda uye mamwe ane mashoma. Muchinyorwa chino, tichabatanidza ruzivo pamusoro pekusiyana kwemiriwo ine starchy uye isina-starchy uye iyo miriwo ine starch.

Chii chinonzi Starchy Vegetable?

Muriwo weStarchy muriwo une starch yakawanda. Starch icarbohydrate yakaoma inova nzira yekuchengetedza simba yezvirimwa. Miriwo yakaita sembatatisi, chibage, pizi uye makarotsi zviri pakati pemuriwo wesitashi une starch yakawanda. Iyo starch yemuriwo iyi yakakwira kupfuura mimwe miriwo, zvichiita kuti ive tsime rakanakisa resimba.

Miriwo ine sitachi inowanzoonekwa sesarudzo ine hutano mukudya. Iyi miriwo ine mafuta mashoma uye yakapfuma mufiber. Uyezve, miriwo isina-starchy ine zvakasiyana-siyana zvekudya zvakadai seB mavitamini nemaminerari. Nokudaro, kusanganisira miriwo ine starchy muzvokudya zvakakosha pakudya kune utano.

Chii chinonzi Starchy Vegetables?

Isu tinokwanisa kunyora chikafu chine yakanyanya sitarch zvirimo sezvizvi:

1.Mbatatisi

Muriwo unonyanyozivikanwa uye unonyanya kudyiwa une sitachi ndiyo mbatatisi. matapiriImuriwo unobatsira zvikuru hutano hwedu nehuwandu hwayo hwe potassium, vitamin C uye fiber.

2.Egypt

Chibage chimwe chezvokudya zvine sitachi. Zvose zvinogutsa uye zvinovaka muviri IjipitaInotsigira intestinal hutano nehuwandu hwayo hwefiber. Panguva imwecheteyo, chibage muriwo wakapfuma mune antioxidants.

3.Peas

Pakati pemiriwo yakaoma piziIine hutano hwepamusoro. Iine akawanda mamineral akakosha akadai seprotein, fiber, vhitamini C uye iron. Pamusoro pezvo, kupfuma mune antioxidants kunoita kuti peas ave muriwo une simba wekurwisa kuchembera.

4.Sweet mbatatisi

MbambairaIzvo zvose inotapira uye ine hutano sarudzo nemashuga echisikigo ayo ane. Pamusoro pezvo, mbatatisi, iyo yakapfuma mu beta-carotene, inotsigira immune system uye inodzivirira hutano hwemaziso.

5.Karoti

makarotsiPamusoro peiyo starch yemukati, iriwo muriwo wakapfuma muvhitamini A. Pamusoro pekubatsira kwehutano hwemaziso, inotsigirawo hutano hweganda.

6.Beets

BeetPamusoro peiyo starch yemukati, ine zvakare yakawanda iron, folate uye vhitamini C. Inozivikanwa senzvimbo yakanaka yesimba uye inotsigira kutenderera kweropa.

7.Radish

RadishiMuriwo wakaderera-calorie, une starchy. Inobatsira kugaya uye inotsigira hutano hwechiropa.

Miriwo ine sitachi inobatsira kuhutano hwedu, imwe neimwe iine mabhenefiti ayo akasiyana. Nekudaro, chatinoda kutarisisa kana uchidya nzira dzekubika uye kutonga kwechikamu. Kushandisa mbatatisi semafries kana machipisi kunoderedza hutano hwemuriwo wesitashi. Pane kudaro, nzira dzine hutano dzakadai sekubika, kubika kana kubika dzinofanira kusarudzwa.

Chii chinonzi Non-Starchy Vegetable?

Miriwo isina-starchy muriwo une macarbohydrates zvakanyanya. Sezvo starch iri sosi yesimba rinochengetwa nezvirimwa, miriwo isiri-starchy inowanzove yakaderera mumacalorie uye yakaderera mumacarbohydrates. Iyi miriwo isarudzo yakanaka kune avo vanoda kudzora uremu hwavo uye avo vanotevera kudya kwakaderera-carb.

Muriwo usina sitachi kazhinji ndiwo miriwo yemashizha egirinhi. Iyo yakaderera simba density yemiriwo iyi haipe simba rakawanda kumuviri uye haikonzerese kuti shuga yeropa ikwire nekukurumidza. Panguva imwecheteyo, sezvo miriwo isina-starchy yakapfuma mufiber, inobatsira kupa manzwiro ekuzara uye kugadzirisa chirongwa chekudya.

Kushandisa miriwo isina-starchy kune zvakawanda zvinobatsira pahutano. Iyo fiber yavanayo inodzora kugaya uye inoderedza njodzi yekuzvimba. Uyezve, iyi miriwo ine zvakawanda zvevhitamini uye zvicherwa. Nokudaro, inosimbisa immune system uye inobatsira kune hutano huzhinji. Nehuwandu hwayo hwemakhahydrates, zvakakoshawo pakugadzirisa shuga yeropa uye kudzora uremu.

Chii chinonzi Miriwo isina-Starchy?

Miriwo isina-starchy, iyo ine hutano uye inonaka, inopa akawanda mabhenefiti kumuviri nekusiyanisa kudya. Heino rondedzero yemiriwo isina-starchy:

1.Broccoli

Yakapfuma mune zvese antioxidants uye fiber broccoliNdiyo imwe yemiriwo isina starch. Iyo zvakare yakapfuma kwazvo muvhitamini A uye C.

2.Pumpkin

NhangaIyo inozivikanwa kune yayo yakaderera calorie uye yakakwira fiber yemukati. Iyo ine starch shoma uye iri nyore kugaya. Manhanga, ane mapuroteni akawanda, anewo potassium uye folic acid.

3.Brussels inomera

Brussels inomera Imuriwo usina starch uye wakaderera-calorie. Iyo zvakare yakapfuma mune antioxidants, fiber uye vhitamini C.

4.Sipinachi

sipinachimuenzaniso chaiwo wemuriwo usina sitachi. Sipinachi, iyo yakapfuma mune zvese iron uye vhitamini C, inobatsira kusimbisa muviri wedu.

5. Onion

Hanyanisi muriwo unowedzera kunaka mundiro dzakawanda. Uyewo haina starch. Yakapfuma muvhitamini A, C uye K nehanyanisiIine antioxidants uye phytochemicals.

6.Mushroom

howaNekuda kwehuwandu hwayo hwecarbohydrates, ndeimwe yemiriwo isina-starchy. Izvo zvakakoshawo sechitubu cheB mavitamini, iron uye mapuroteni.

7.Mhiripiri

Zvose magreen pepper nema red pepper muriwo usina sitachi. Ivo zvakare vakapfuma muvhitamini C, vhitamini A uye fiber.

8.Leek

leekIyo miriwo isina starch uye yakaderera-calori. Iyo zvakare yakapfuma mu fiber, vhitamini C uye folic acid.

9.Lettuce

retisiMuriwo wakareruka uye unozorodza. Haina starch uye isarudzo inobatsira neprotein yayo, vitamin C uye iron content.

10. Celery

CeleryNdiyo imwe yemiriwo isina starch. Inomira pachena sesarudzo ine hutano nekuda kweiyo yakaderera calorie uye yakakwira fiber yemukati.

Musiyano Wemuriwo WeStarchy neMiriwo Isina-Starchy

Miriwo ine sitachi inosiyana muhuwandu hwesitachi yainayo. Iyi miriwo kazhinji ine denser uye creamier manyorerwo. Miriwo ine sitachi inosanganisira miriwo yakaita sembatatisi, chibage, uye mbambaira. Kana miriwo iyi yabikwa, starches yavo inova yakakurumbira, zvichiita kuti inakidze yakazara.

Kune rumwe rutivi, miriwo isina-starchy ine chiedza uye juicier texture. Izvi zvinosanganisira miriwo yakaita sematomatisi, magaka, zucchini uye eggplant. Miriwo isina-starchy ine muto wakawanda uye yakapfava kuravira nekuti ine mvura yakawanda.

Zvinokwanisika kutaura kuti miriwo ine starchy yakawanda caloric kupfuura isina-starchy. Uyezve, miriwo ine starchy ine yakakwirira glycemic index.

Semagumo;

Muchinyorwa chino, takaongorora mutsauko uripo pakati pemiriwo ine starchy uye isina-starchy nemhedzisiro yadzo pahutano. Miriwo ine sitachi inopa simba nekuda kwehuwandu hwemakabhohaidhireti, nepo miriwo isina-starchy inopa mhinduro dzakapfuma muvhitamini, zvicherwa uye fiber. Kudya kwakakwana kwakakosha kune mararamiro ane hutano uye miriwo inoita basa rinokosha mune izvi. Tichitarisa ruzivo urwu, tinogona kuvandudza madyiro edu nekudya miriwo ine sitachi uye isina sitachi.

Kwakabva: 1, 2, 3, 4