Egusi: glycemic index, calories, uru na organism

Egusi - a ụtọ, anya mara mma mkpụrụ na a pụrụ iche siri flavor. A spokeswoman maka Asia nwere bara uru Chọpụta ọcha na vitamin. Eke sugars na-adị mfe gbarie site ahụ, n'ihi ya, ọ bụ ala kalori. Ma, ebe ọ na-contraindicated maka ndị ọrịa mamịrị egusi, na glycemic index nwere ezu elu. Osisi mfri eke ngwaahịa na-iwesa ọhụrụ. The kasị ewu ewu na iche na Russia na-Ọrụ Ugbo na torpedoes.

General e ji mara nke egusi

N'ihi na anyị na compatriots otu n'ime ndị kasị ewu ewu egusi bụ a egusi. The glycemic index, nke a na-enwekwukwa site n'iji egusi, kwesịrị ịnọ na nche ndị na-ata ahụhụ si na-arịa ọrịa shuga. N'ihi na ike nke egusi - a ụlọ nkwakọba ihe nke nri. The abawanye na ina maka ngwaahịa bụ eke bụ mgbe okpomọkụ. Egusi bụ na-ewu ewu n'ihi na nke na-atọ ụtọ, kemmiri uto. The oké egwu emmepe nke ụbụrụ mgbe nwa ebu n'afọ na-emepụta site na iji "obi ụtọ hormone", nke ebuli ọnọdụ.

Egusi bụ nke ezinụlọ ugu, kukumba - ya ezigbo ndị ikwu, ya mere ọ dị a akwukwo nri. Na botani, a mkpụrụ a na-akpọ egusi. Ọ nwere a dị iche iche udi dabere dịgasị iche iche. O nwere ike ịbụ cylindrical, * Tụkwasị na. Agba - odo, na-acha ọcha, aja aja, akwụkwọ ndụ akwụkwọ ndụ, mgbe mgbe na ụkpụrụ ma ọ bụ n'ọnyá. Inside bụ osisi, anụ ahụ na-acha ọcha. Nwere ike itu ruo 20 n'arọ, kama na nkezi mkpụrụ ji si 2 to 10 n'arọ. Russia dị tumadi Uzbek egusi torpedo na tozuru okè n'etiti uzo ma ọ bụ Kazachka Ọrụ Ugbo. E nwere iche nke ilu egusi - Mamordika, matures na okpomọkụ na ọnọdụ.

Uru maka ahu egusi

Egusi ya mejupụtara nwere 40% nke mmiri, ikwu egusi anyụ - 90%. Ọ nwere protein, starch, fructose, sucrose, carbohydrates. Ọ mejupụtara dietary eriri. Na-agwọ Njirimara bụ n'ihi na ọdịnaya nke site, ígwè, magnesium, sịlịkọn, calcium, wdg The iche iche na vitamin :. C, eyi, B1, B2, E, A. egusi Uru organism na-achọkwa ime ihe. Calcium ewusi ọkpụkpụ anụ ahụ, dị ka ọ dị mkpa n'ihi na obi na ọbara arịa. Enzymes dị na egusi, kwalite ọbara guzobere, mkpụrụ bụ bara uru na anaemia. Mamịrị Njirimara ekwe ojiji nke egusi na ọgwụgwọ nke eriri afo. Na mgbe nile were nke ngwaahịa na-ewepụtara ihe organism cholesterol. Silicon, emi odude ebe a na ngafe, nwere mmetụta dị mma n'ebe ụbụrụ, mgbe - na ụjọ usoro. All n'ahụ Filiks na ahu laghachi nkịtị. Ascorbic acid na-enyere mma dịghịzi usoro, nke mere na na okpomọkụ dị nnọọ mkpa iji ngwaahịa elu na vitamin C site na-eri ezu nke egusi. Ọ na-atụ aro ngwaahịa ọrịa mgbe ịwa ahụ na-enyere iji weghachi ọbara olu.

contraindications

Ihe ọ bụla dị mma na ngwaahịa, ọ nwere ụfọdụ contraindications nye ụfọdụ ndị, ha nwere ike na-emebi ahụ ike. Dị ka e kwuru n'elu, egusi na-adịghị atụ aro iji ndị na-ata ahụhụ si na-arịa ọrịa shuga ma ọ bụ gastric ọnyá afọ. I nwere ike na-agụnye ya na ihe oriri (obere obere), ọ bụrụhaala na ndị ọzọ carbohydrates na-ewepụ si menu. Egusi, na glycemic index nke bụ hà 65, n'ụzọ dị ịrịba ama enwekwu ndị na-larịị nke ọbara glucose. Easily digestible shuga n'ókè (pectin) dị na ngwaahịa bụ 13%. Nursing nne na-adịghị atụ aro iji a egusi. Mmiri ara nne, dị na egusi enzymes nwere ike ime ka colic na ụmụ ọhụrụ nwa. Ka nutritionists na-ekwu, i nwere ike ikpokọta ngwaahịa a na-edozi (mmiri ara ehi, mkpụrụ). Na nke a, na-enwe adịghị anabata, na gastric nsogbu. Rie egusi mma ndu n'etiti nri, ọ bụghị jikọtara ndị ọzọ na ngwaahịa.

Egusi: calorie na glycemic index

Ọ bụrụ na anyị na-atụnyere ndị egusi na ndị ọzọ na ngwaahịa, ọ bụ uru banyere na caloric ọdịnaya ọ nwere ihe dị nnọọ nta. Otú ọ dị, nke a ngwaahịa na-atụle ga-a eke ike, n'ihi na ọ nwere na ya mejupụtara nke ngwa ngwa utilizable sugar, nke a na-akpọ pectin. Ọ ngwa ngwa gbarie, na nke a na-eme ka a ọgọ na ọbara sugar etoju. Ọ bụrụ na anyị na-atụle glycemic index nke anyụ na egusi, mgbe ahụ index nke Enwee Mmeri egusi - 65, si anyụ index elu - 72.

Ya mere otú ọtụtụ calories na egusi? Mbụ niile ọ na-adabere dịgasị iche iche. Na mba anyị, ndị kasị - na torpedo Ọrụ Ugbo. N'etiti ha, e nwere ndị mba nnukwu iche, ma ọ bụrụ na ị bulie mkpụrụ karịsịa maka nri, unu mara na 100 grams nke ngwaahịa Kolhoznicy calories - 30, ebe ndị Torpedo - 38.

N'ihi na arọ ọnwụ na e nwere ọtụtụ diets na-agụnye nri egusi. Proper nnabata eme ya n'ihi na a n'izu na-tufuo a ole na ole kilogram. The isi mma nke nri - obere ma Ugboro òkè. Echefula na egusi nwere a nwayọọ mamịrị mmetụta, n'ihi ya, anaghị echefu na-aṅụ ọtụtụ mmiri (ruo 3 lita kwa ụbọchị ahụ). Ihe kachasi mkpa a nri - ebutu na fọdụrụ maka dum digestive tract. Ịmara kalori egusi, onye ọ bụla nwere ike ịmepụta onwe ha otu onye na-eri na ziri ezi n'ihi na ahụ gị.

egusi torpedo

Ndị họọrọ egusi ahịa na ha onwe ha, eleghị anya, chọpụtara na iche iche na udi, agba, na agba. The isi akụrụngwa, N'ezie, ọ bụ nnọọ anụ ahụ. The sweetest egusi - ọkwa torpedo, otú ya caloric ọdịnaya dị elu karịa ndị ọzọ, na 100 grams - 38 kcal. Ọ bụrụ na anyị na-atụnyere ya na 15% nke bred, ọ ga-kwubiri na nke ikpeazụ bụ ihe ndị ọzọ calories. Ya mere Torpedo ekewet dietary ngwaahịa. Ndị na-ekiri ha ọnụ ọgụgụ, nwere ike mfe na-agụnye ya na ihe oriri gị. The glycemic index torpedo melons - 68, ọ ga-aṅa ntị n'ihe onye na-ata ahụhụ si na-arịa ọrịa shuga.

egusi Ọrụ Ugbo

Ọ bụrụ na ị bulie a egusi dịgasị iche iche iji na-agụnye ya na ihe oriri n'ihi na arọ ọnwụ, ị nwere ike n'enweghị enye mmasị mkpokọta Farm. Na mbu ikpe, ị nwere ike ozugbo chọpụta na nke a dịgasị iche iche bụ ihe obi, ọ dịghị otú ahụ sugary-ụtọ uto, dị ka a torpedo. N'ihi ya, caloric ọdịnaya nke ngwaahịa ga nwere ihe na-erughị: 100 g - 30 kcal. Glycemic index egusi Ọrụ Ugbo na-ubé nta karịa Torpedo, bụ 65. ọrịa mamịrị nwere ike imeli na-agụnye mkpokọta Farm na menu, ọ bụrụ na-ekwe n'aka nri nke ọzọ carbohydrates.

Gịnị na-atụle

Ka isi mkpebi ndị ọ dị mkpa ka a ga-atụle mgbe eji nke a ụtọ kemmiri mkpụrụ, ọ bụghị imerụ gị ahụ ike:

• Iche na belatara ọdịnaya nke sugar nwere a ala caloric ọdịnaya, ma n'ihi pectin - a elu glycemic index. N'ihi - a nkọ, albeit-akwụsị akwụsị, na-abawanye na ọbara glucose etoju. Ọrịa na ụdị 2 ọrịa shuga m, ibu oké ibu na-enweta a mmetụta dị mma (Mbelata ahu arọ), ma ime ọjọọ fluctuations na ọbara glucose etoju. Ihe kpatara na - a egusi, nke glycemic index bụ elu nke ọma. Ọ ga-ewere nke a n'uche.
• N'ihi na ọrịa na 1st ụdị ọrịa shuga na-ekwe na-eji a egusi, ma mgbe n'ịgbaso ụkpụrụ nke ihe oriri. The isi chọrọ na nke a - ego nke carbohydrates iwesa ga n'ụzọ zuru ezu soro dose of insulin, nakwa dị ka ọrụ ahụ.
• N'ihi na ihe niile ojiji nke egusi na-atụ aro ke akpa ọkara nke ụbọchị. Adịghị mkpa ikpokọta ya ndị ọzọ na ngwaahịa. Ọ na-akpata a nkọ nsia mmalite. Ọ dị mma iji zere ịdị na na ike nke mgbaze nke nri.
• Tụlee na a nri-edetu ego nke carbohydrates gwusia.

Gịnị bụ glycemic index (Gi)

Glycemic index na-egosi otú ihe nwere ike ibili na ọbara glucose etoju mgbe ewe iri ihe ụfọdụ. Nke a dị mkpa inyocha nke a? Ihe niile. Ma karịsịa ndị na-chọrọ ifelata ma ọ bụ na-ata ahụhụ site na endocrine ọrịa. The glycemic index jikoro otú ngwa ngwa na erekasịchaala carbohydrates n'ime ilekwata shuga, nke dị anyị mkpa maka ike.

Nso ke glycemic index ọnụ ọgụgụ? Hà site ọnụego 1 unit ka 100. The ala na carbohydrates na oriri, n'ihi ya, ọ bụ ala. Low udu nke gị na-egosi na ngwaahịa anaghị ime ka ọbara sugar fluctuations. The nkezi ụkpụrụ nke gị moderately dịkwuo larịị nke glucose. High agụ GOP akpata surges sugar, na ụba insulin etoju, na-amalite imubanye abụba.

Ọ nwere ike kwubiri na mmasị a ga-enye ndị na ngwaahịa na ala udu nke gị. N'ime ndị a ngwaahịa evenly carbohydrates na-converted n'ime ike, mgbe ndị kasị elu udu nke gị carbohydrates na-etinye obi gị dum ozugbo. Ọ bụrụ na e dinara nke ndị dị otú ahụ na ngwaahịa, ahụ na-amalite na-echekwa ike, ya bụ, na-azọpụta ya na ahu abụba.

Isiokwu glycemic index

Na ugbu a na-ele ndị isi ndepụta nke ihe oriri na glycemic index. Ọ-enye gị ohere enwe mmetụta gị menu n'ụzọ ziri ezi.

Foods na a ala gị:

• Kefir - 15.
• Obere ego, dị iche iche na mkpụrụ - 15.
• Pea - 16.
• Agwa - 19.
• Kranberị, berry, cherị, fructose - 20.
• Dark chocolate, tomato - 25.
• Skimmed mmiri ara ehi - 32.
• Low-abụba yogot - 33.
• Bran achicha - 35.
• Ọka bali achịcha - 38.
• Buckwheat, oatmeal, fig, gooseberries - 40.
• Spaghetti, macaroni, oroma, tangerines - 42.

Ngwaahịa na nkezi Gi:

• Peas, apricots, peach - 43.
• Kvass, biya - 45.
• Mkpụrụ vaịn - 46.
• Ọgụgụ - 47.
• Ọka bali flakes, kiwi, mango - 50.
• Mkpọ agwa - 52.
• Buckwheat, oatmeal kuki, oat bran - 55.
• Sie nduku - 56.
• Egusi - 65.
• Vaịn, mịrị amị mkpụrụ osisi - 67.
• Gwere poteto, ọka, osikapa - 70.

Foods na a elu Gi:

• Anyụ - 72.
• Wheat achịcha, french fries - 75.
• Caramel ọka flakes - 80.
• Honey - 88.
• Afụli osikapa - 94.
• Maltose -105.
• Glucose - 100.