Amsa: barkono mai kararrawa suna da wasu carbohydrates, saboda haka zaku iya cinye su cikin matsakaici yayin da kuke cin abinci na keto.
Akwai nau'ikan barkono da yawa a kasuwa. Yawancin iri da launuka. Daga irin barkono kore na Italiyanci na yau da kullun zuwa barkono ja, suna wucewa ta cikin babban kewayon chilis, barkono mai zafi da sauran iri. Amma don wannan yanayin, za mu mayar da hankali kan nazarin barkono na babban kanti. Wadanda wani lokaci sukan zo cikin jaka su kawo 3, ja daya, daya kore daya kuma rawaya.
Yawancin barkono masu kama da kararrawa suna da adadin carbohydrate iri ɗaya. Ko da yake a gaba ɗaya, masu launin rawaya za su kasance masu arziki a cikin carbohydrates, ja masu tsaka-tsaki da ƙananan ƙananan. Tushen Italiyanci, waɗanda ke da ƙarancin nama fiye da na al'ada, har ma da ƙananan carbohydrates kuma ba tare da wata shakka ba, ya kamata su zama zaɓin da ya fi dacewa yayin cin barkono.
Shan 100 g na barkono a matsayin ma'aunin ma'auni, mun sami halin da ake ciki game da net carbohydrates:
| Tipo | Net Carbs |
| Amarillo | 5.42 g |
| Rojo | 3.93 g |
| Verde | 2.94 g |
Amma duk da samun wasu carbohydrates, barkono na samar mana da sinadirai masu ban sha'awa masu yawa ga macros daga cikinsu akwai: Calcium, iron, magnesium, potassium, Vitamin B6, da sauransu. Don haka idan kai mai son barkono ne, ko an soya su da man zaitun, danye a cikin salati ko kuma aka daka ta kowace hanya, ba za ka damu ba. Kuna iya ci gaba da jin daɗin su ba tare da damuwa ba muddin ba ku wuce gona da iri ba. Ka tuna cewa a cikin yanayin barkono kararrawa rawaya, kuna da 5.42 g na carbohydrates da 100 g. Don haka yana da kyau a yi ƙoƙarin cinye ganye akai-akai, tunda sun kasance ƙasa da carbohydrates fiye da sauran.
Bayanin Gina Jiki Barasa
Girman hidima: 100 g
| sunan | mazakuta |
|---|---|
| Net carbs | 5.42 g |
| Kayan mai | 0.21 g |
| Amintaccen | 1.0 g |
| Carbohydarin carbohydrates | 6.32 g |
| Fiber | 0.9 g |
| Kalori | 27 |
Source: USDA
Bayanin Gina Jiki Red Barkono
Girman hidima: 100 g
| sunan | mazakuta |
|---|---|
| Net carbs | 3.93 g |
| Kayan mai | 0.3 g |
| Amintaccen | 0.99 g |
| Carbohydarin carbohydrates | 6.03 g |
| Fiber | 2.1 g |
| Kalori | 26 |
Source: USDA
Bayanin Gina Jiki Koren Barkono
Girman hidima: 100 g
| sunan | mazakuta |
|---|---|
| Net carbs | 2.94 g |
| Kayan mai | 0.17 g |
| Amintaccen | 0.86 g |
| Carbohydarin carbohydrates | 4.64 g |
| Fiber | 1.7 g |
| Kalori | 20 |
Source: USDA
