Hang ha lefu la tsoekere le fumanoa, mokuli o lokela ho lahla hoo e batlang e le lihlahisoa tsohle tsa nama ea nama ea nama ea kolobe tse lokiselitsoeng ho latela risepe e tloaelehileng a sebelisa tsoekere e tšoeu le lisebelisoa tse se nang phepo tse nepahetseng. Sena ke sa bohlokoa hobane tsoekere e ntse e eketseha ka potlako glycemia, e ba sesosa sa nts'etsopele ea lefu la tsoekere. Haeba boemo ba pathological bo sa emisoe, mokuli a ka shoa.
O mong oa melao-motheo ea phepo e nepahetseng ke ho hana limatlafatsi tse se nang letho, empa ha ho bonolo haholo ho tlohela tloaelo ea ho ja liswiti. Ho bohlokoa ho thetsa 'mele, ho ja lijo tse nang le "tsoekere" e nepahetseng.
U ka kenya lipompong joang hore tsoekere e lule e le boemong bo amohelehang, 'me' mele o tletse lintho tse bohlokoa? Joang ho nka liswiti ka boima ba 'mele? E ka ba litholoana tse omisitsoeng, mahe a linotsi, lipitsa tsa protheine le liswiki tse ling tsa tlhaho.
Litholoana tse omisitsoeng
Tse molemo ka ho fetisisa ebile li bolokehile bakeng sa lefu la tsoekere ke liapole tse omisitsoeng le li-prunes, li ka eketsoa ka li-compotes, tsa ja hanyane, kapa tsa kenyelletsoa lijong tsa lijo. Lenane la glycemic la li-prunes ke lintlha tse 29 feela, apole e na le e fokolang haholo.
Ho molemo ho sebelisa liapolekose tse omisitsoeng ho fapana le tse tsoekere, empa ka bongata. Leha ho na le index ea sehlahisoa se tlase sa glycemic, e na le lik'habohaedreite tse ngata, kahoo liapole tse omisitsoeng li ja ka tekano, haholo-holo ka lefu la tsoekere la mofuta oa 2.
Mokhoa o mong o motle oa li-sweets ke morara, o bohlokoa, empa ka boima bo feteletseng ba mmele o sebelisoa ka hloko. Kahoo u ke ke oa nkuoa ke libanana tse omisitsoeng, liphaenapole le li-cherries.
Bakuli ba nang le lefu la tsoekere ba lokela ho hana ho kenya liswiti ka litholoana tse sa tloaelehang tse omisitsoeng, tlas'a thibelo:
- avocado
- guava;
- cannon;
- papaya
- mehla;
- litholoana tse halikiloeng.
Litsebi tsa phepo e khothaletsoa ho khetha li-oranges tse omisitsoeng, molora oa lithaba, cranberries, leima, plums, raspberries, quinces. Litholoana tse joalo li eketsoa ka jelly, compotes le lijana tse ling. Pele o pheha lino, sehlahisoa se kolobisoa ka lihora tse 'maloa ka metsing a batang, ebe se pheha makhetlo a' maloa, se khutlisetsa metsi. Ho ja litholoana tse omisitsoeng ho fa lijo tse tummeng tsa Kremlin tsa lefu la tsoekere.
U ka boela ua ja litholoana tse omisitsoeng ka mofuta oa tsona oa tlhaho, eketsa ho tee. Haeba mokuli a sebelisa lithibela-mafu, o lokela ho botsa ngaka ea hau hore na e tsamaisana le litholoana, hobane mefuta e meng ea ho oma e ka ntlafatsa phello ea kalafo ea meriana ea 'mele.
Monate
Koala tlhokeho ea lipompong ho thusa mahe a linotsi tsa tlhaho, o hloka ho ithuta ho khetha mefuta e nepahetseng ea mahe a linotsi, a tlase ho lik'habohaedreite. Mahe a linotsi a lumelloa kapa a haneloa ho lefu la tsoekere, ho latela boima ba lefu lena. Ha sethala sa lefu le le bobebe, mahe a linotši a ke ke a nkela monate feela, empa a tla tlatsa 'mele ka lintho tse nang le thuso.
Ha rea lokela ho lebala hore ho bohlokoa ho lekola boholo ba ho fepa mahe a linotsi, ho a sebelisa feela nako le nako. Motšehare, ja lino tse phahameng tse 2 tsa sehlahisoa. E lokela ho ba mahe a linotši a boleng bo holimo, linden hantle, seretse, leoka. Sehlahisoa sa mahe a linotsi ha se theko e tlaase, empa sea thusa.
Litsebi tsa tsoekere tsa mofuta oa bobeli bakeng sa ho theola boima ba 'mele li khothalletsoa ho ja mahe a linotsi hammoho le mahe a linotši, boka ba linotsi bo na le phello e ntle ho digestibility ea glucose, fructose. Ho fetola liswiti ka mahe a linotsi, ho hlokahala hore u nahane ka likarolo tsa bohobe, XE e le 'ngoe e lekanang le lisinki tse peli tsa sehlahisoa sa linotsi. Mahe a linotsi a ekeletsoa lisalateng, lino, tee ho e-na le tsoekere.
Mahe a linotsi a ke ke a tšeloa ka metsing a chesang, a bolaea ho eona likarolo tsohle tse bohlokoa ho bophelo bo botle, ho sala feela tatso e monate, e monate. Ho ba teng ha dintho tse ikhethileng ho kenyelletsa ho na le litlamorao tsa:
- antibacterial;
- antiviral;
- antifungal.
Sehlahisoa se na le fragole e ngata, ka mahe a linotši a mangata a ka thusang ho sebetsana le khaello ea mali ho tsoekere. Ho na le sehlahisoa sehlahisoa sa linotsi se tlatsetsang ntoeng ea ho loants'oa tšoaetso ea vaerase le baktheria, e nang le phello e ntle tsamaisong ea phefumoloho, mme e thusa ho felisa lefu lena kapele kamoo ho ka khonehang.
Ho feta moo, ts'ebetso ea tšilo ea lijo, boemo ba lisele tsa masapo le meno lia ntlafala. Lenane la glycemic la mahe a linotsi ke likarolo tse 55.
E ka sebelisoa e le aphrodisiac, e eketsa palo ea botona, tekanyo ea ts'ebetso ea bona, e matlafatsa ts'ireletso ea 'mele ea ho itšireletsa mafung.
Libaka tsa Liprotheine
Mohloli o matla oa matla, mokhoa o mong oa ho khotsofatsa litakatso tsa liswiti ke li-protein bar. Li entsoe ka liprotheine tsa boleng bo holimo, lik'habohaedreite tsa tlhaho, tse ruisitsoeng ka livithamini, liminerale. Ntle le sehlahisoa sena sa lijo, ho thata haholo ho nahana ka lijo tsa baatlelete. Ha e sebelisoa ka bohlale, mekoallo ea lipompong e boetse e lumelloa ho batho ba lefu la tsoekere ho fapana le chokolete kapa lihlahisoa tse ling tse monate.
Ho lumeloa hore litlatsetso tse joalo li kotsi 'meleng, empa litlhahlobo tse joalo ke pono e fosahetseng. Khopolo ea bohlokoa ke hore li-bar li na le tsoekere e fokolang, ha li hlahise sehlahisoa se senang nama ea lik'habohaedreite. Lits'oants'o tsa protheine e tla ba karabo ea potso ena: ho kenyelletsa lisepa ka tee joang?
O ka pheha lipompong tse joalo lapeng. Ho etsa sena, o hloka ho nka lipeo, li-flakes tsa poone, lebese le protheine ea chokolete. Motsoako o lokela ho shebahala joaloka hlama e thata, eseng ho khomarela matsoho. Li-rectangles tse tšoanang li thehoa ho tloha boima bo tlisoang, joale o hloka ho li romella sehatsetsing.
Khabareng:
- chokolete e bohloko e qhibiliha ka bateng ea metsi, e lumelloang hore e pholile;
- tšela mekoallo ka chokolete;
- e romelletsoe kantle ho sehatsetsing.
Kamora halofo ea hora, sopho e se e loketse ho jeoa. Lithako tse ka har'a risepe li ka nkeloa sebaka ke lihlahisoa tsa lefu la tsoekere habonolo.
Sebakeng sa lebese, nka yogurt e mafura a sa koaeloang ke letho, phofo ea protheine e kanna ea se ke ea ba chokolete.
Hobaneng ha o hula monate
Bakuli ba lokela ho nahana ka hore na hobaneng ba hoheloa ho ja lipompong. Batho ba bangata ba ntšetsa pele seo ho thoeng ke ho itšetleha ka lijo, hangata ba fumanoa ba ts'ehetsoe kelellong, ha motho a bona liswidi ka mokhathala, khatello ea maikutlo, ho hloka thabo bophelong, ho haelloa ke magnesium kapa chromium.
Lebaka le leng e ka ba ts'ebeliso ea linoko tse ngata tse monate, mokuli ho bonahala a sa utloe bohloko, ka hona ntle le letsoalo la hae o ja lijo tse nang le letsoai khafetsa. Ka matla haholo eketsa takatso ea Aspartame le Cyclamate Sodium.
Hoa hlokomeleha hore lebaka le tebileng la takatso ea ho ja lijo tse monate ke phetoho ea lefu la tsoekere ho tloha mofuteng oa bobeli ho ea ho lefu la mofuta oa pele. Khahlanong le metabolism ea carbohydrate, insulin ea tlhahiso ha e hlahisoe ka bongata, tsoekere e khaotsa ho kenella ka botlalo.
Motho ea nang le lefu la tsoekere ha a na boima ba 'mele ebile o tla khona ho boloka sebopeho se hantle haeba a ithuta melao e fokolang. Hoa hlokahala hore u se ke ua ja tse fetang tse 'ngoe tsa tse tsoekere ka letsatsi, hape ho hlokahala hore u hopole ka tlhaho ea tlhaho - ho tlameha ho be le palo e fokolang ea likarolo tse mpe le seo ho thoeng ke chemistry. Mme hape ba ja tse monate ka halofo ea pele ea letsatsi.
Li-sweeteners li hlalositsoe videong ena.
