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Ile cukru zawierają poszczególne owoce

Ile cukru zawierają poszczególne owoce

 

Cukier zawarty w owocach nazywamy fruktozą. Fruktoza jest przyswajana przez nasz organizm znacznie wolniej niż inne cukry, a częściowo też wydalana, co w praktyce oznacza, że nie tuczy tak bardzo jak np. sacharoza - składnik białego cukru. Posiada dość niski indeks glikemiczny. Mimo to powinnyśmy uważać, aby nie przesadzić z jej spożywaniem.


Banany

Banany należą do najsłodszych owoców. W 100 g znajdziemy około 16 g cukru, czyli 2 i 3/4 kostki.

Banan waży zwykle około 150 g, a zatem jedząc go spożywamy około 4 kostek cukru. Zdecydowanie nie jest to najbardziej wskazany owoc w trakcie diety odchudzającej.
Grejpfruty

Grejpfrut jest dość kwaśnym owocem i zawiera stosunkowo niewiele cukru. W 100 g owocu znajduje się zaledwie 6,2 g, czyli około 1 kostka.

Grejpfrut przeciętnej wielkości waży około 400 g, jeśli więc zjemy połówkę, spożyjemy około 2 kostek cukru.
Mandarynki

Mimo że mandarynki są niezwykle słodkie, zawartość cukru paradoksalnie nie jest aż tak wysoka. W 100 g owoców znajdziemy około 9 g cukru, czyli około półtorej kostki.

Jednak klementynka waży około 70 g, a zatem zawiera niewiele ponad jedną kostkę cukru.
Pomarańcze

W 100 gramach tego owocu znajduje się średnio nieco ponad 8 g cukru, czyli troszkę mniej niż półtorej kostki.

Normalnej wielkości pomarańcza waży około 200 g, a zatem jedząc ją spożyjemy niecałe 3 kostki cukru.
Gruszki

100 g tego owocu to około 10,5 g cukru (około 1 i 3/4 kostki). Ponieważ średnio owoc ten waży około 120 g, zawiera zatem nieco więcej niż 2 kostki.
Jabłka

Jak się okazuje, jest nieco bardziej bogate we fruktozę niż gruszka. 100 g tego owocu zawiera w przybliżeniu 11,3 g cukru.

Ponieważ średniej wielkości jabłko waży około 150 g, można łatwo policzyć, że zawiera około 17 g cukru (nieco ponad 2 i 3/4 kostki).
Brzoskwinie

100 g tego owocu zawiera nieco więcej niż 11 g cukru (czyli 1 kostka i 3/4). Brzoskwinia osiąga wagę około 150 g, zawiera więc około 16-17 g cukru, czyli 2 i 3/4 kostki.
Śliwki

Choć słodkie w smaku, nie zepsują nam raczej sylwetki. 100 g owoców (czyli około 3-4 śliwki węgierki) zawiera jedynie 9,5 g cukru, czyli około 1,5 kostki.

Śliwki możemy więc spożywać bez obaw!
Arbuz

Słodki i soczysty arbuz nie zawiera zbyt dużej ilości fruktozy - w 100 g jest zaledwie 6,3 g cukru, czyli nieco ponad 1 kostka.
Maliny
100 g malin zawiera około 3/4 kostki cukru. Jeśli chcemy schudnąć, możemy śmiało serwować te owoce jako dietetyczny deser.
Truskawki

Podobnie jak maliny, truskawki zawierają niewielkie ilości cukru - w 100 g owoców znajdziemy jedynie nieco ponad 4 gramy (czyli około 3/4 kostki).

Osoby będące na diecie mogą więc sięgać bez obaw po te pyszne owoce.
Winogrona - w przeciwieństwie do malin i truskawek - obfitują w cukier. 100 g białych winogron to nieco ponad 16 g cukru, czyli 2 i 3/4 kostki.

Czerwone winogrona są nieco mniej słodkie. 100 g tych owoców zawiera średnio 12,2 g cukru, czyli nieco ponad 2 kostki.
Owoce suszone

Nie dajmy się zwieść przekonaniu, że owoc świeży i suszony prawie niczym się nie różni.
Z punktu widzenia zawartości cukru, suszone owoce są o wiele bardziej słodkie niż ich świeże odpowiedniki.

Przykład: świeże i suszone figi. Jeśli 100 g świeżych owoców zawiera nieco ponad 2 kostki cukru (12,3 g), to już dla fig suszonych zawartość cukru na 100 g wynosi 48 g, czyli 8 kostek!
Będąc na diecie powinnyśmy także unikać suszonych daktyli, których 100 g zawiera prawie 10 kostek cukru!

źródło:http://kobieta.wp.pl/gid,16816795,img,16817042,kat,119634,title,Wlasciwosci-owocow-lesnych,galeriazdjecie.html

Ostatnio zmienianyponiedziałek, 13 kwiecień 2015 08:38
Więcej w tej kategorii: « Przesilenie wiosenne Jabłko »

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