Ka lefu la tsoekere, mokuli o thibetsoe ka tieo ho ja lipompong, kaha li ka eketsa tsoekere e ngata haholo maling.
Empa ho na le lijo tse monate tse seng kotsi ho batho ba tsoekere, empa li ka ba tlisetsa le melemo ea bohlokoa - tsena ke litholoana tse ncha.
Mohlomong monokotšoai o monate le o phetseng hantle bakeng sa lefu la tsoekere ke raspberries. E na le monko o monate ebile e tumme e monate, kahoo e ratoa eseng ke bana feela, empa le batho ba baholo.
Empa raspberry e na le thuso ea eng ho lefu la tsoekere le ho e sebelisa ka nepo? Sena ke se tla tšohloa sehloohong sena.
Sebopeho
Raspberry ke ntlo ea polokelo ea lintho tsa bohlokoa tse nang le phello e molemo 'meleng o fokolang. Ka hona, lingaka li khothaletsa ho ja li-raspberries bakeng sa mafu a sa foleng a fokotsang sesole sa 'mele le ho sitisa ts'ebetso ea litho tsa ka hare.
E 'ngoe ea maloetse ana ke lefu la tsoekere, le amang tsamaiso eohle ea' mele. Ho sebelisa li-raspberries khafetsa ho ka ntlafatsa boemo ba mokuli le ho eketsa ho hanyetsa ha 'mele oa hae ho libaktheria tsa pathogenic le vaerase.
Ho latela thepa ea eona, li-raspberries li bapisoa le vithamine ea pharmacy le li-mineral complexes. Karolo ea eona e ruileng e thusa ho tlatsa khaello ea livithamini le liminerale, mme phello e phatlalalitsoeng ea antioxidant e eketsa matla le ho khutlisetsa lisele tse amehileng.
- Livithamini: A, C, E, PP, B9;
- Liminerale: Potasiamo, koporo, zinki, tšepe, cobalt;
- Choline, pectin, tannin;
- Fibre;
- Lioli tsa bohlokoa;
- Salicylic acid;
- Li-acid: Malic, citric;
- Li-acids tsa polyunsaturated;
- Tsoekere: tsoekere, fructose, sengoathoana sa sucrose;
- Li-coumarins;
- Phytosterols.
Raspberry e na le likhalase tse tlaase - ke 52 kcal feela. Ka lebaka lena, melee ena e na le thuso haholo ho batho ba batlang ho lahleheloa ke liponto tse eketsehileng. Kahoo li-raspberries tsa lefu la tsoekere la mofuta oa 2 li thusa ho boima ba mokuli, bo fokotsang litekanyetso tsa li-insulin le li-hypoglycemic agents.
Lenane la glycemic la monokotšoai ona le tloha ho 25 ho isa ho 40, ho latela mefuta ea semela. Lenane le tlase joalo la glycemic le etsa hore raspberries e be lijo tse loketseng bakuli ba lefu la tsoekere.
Ntle le moo, e na le anthocyanin, e leng lithibela-mafu tsa tlhaho tse ka loanang ka katleho microflora ea pathogenic.
Meaho
Melemo e tsebahalang haholo ea ho folisa ea li-raspberries ke bokhoni ba eona ba ho ntlafatsa sesole sa 'mele le mocheso o tlase oa mmele ka kakaretso. Ka hona, tse tala tse nang le lefu la tsoekere la mofuta oa bobeli li ka sebelisoa e le moriana oa sefuba, 'me tsa nka lipilisi tse ka tlisoang ke lefu lena.
Ntle le moo, ka li-raspberries ho tsoekere ea mofuta oa bobeli, e sebetsa e le stabilizer ea tsoekere ea mali. Thepa ena e bakoa ke litaba tse phahameng tsa malic acid, e potlakisang metabolism ea carbohydrate, ka tsela eo e theola boemo ba tsoekere 'meleng.
Li-ramatiki li na le li-acids tse ling tse matlafatsang mokhoa oa ho silila le ho ntlafatsa monontsha oa limatlafatsi. Thepa ena ea monokotšoai e tla ba molemo haholo ho batho ba nang le lefu la tsoekere le acidity e tlase kapa ba nang le lefu la mala la botsoa.
Lisebelisoa tse sebetsang tsa raspberries:
- E thusa ho laola tsoekere ea mali ka ho theola tsoekere. E ka sebelisoa ho bakuli ba nang le lefu la tsoekere le ba leng sethaleng sa prediabetes;
- Ke mohloli o ruileng oa livithamini le liminerale, 'me monokotsoai o omisitsoeng le o sa koahetsoeng ha o lahleheloe ke thepa ea ona e molemo;
- E kenya letsoho ho matlafatseng 'mele ka kakaretso ebile e thibela ho tsofala pele ho nako;
- Tšusumetso e ntle tsamaisong ea pelo le methapo, e ntlafatsa boemo ba mesifa ea pelo;
- E eketsa ho hanyetsa hoa mmele ka ho matlafatsa tšebetso ea boits'ireletso ba mmele;
- Normalizing sistimi ea lijo, e potlakisa ho monya ha lik'habohaedreite;
- Ke pheko e sebetsang bakeng sa ho sokela, e thusa ho tlosa chefo 'meleng;
- Phokotso ea mali e theola khatello ea maikutlo, e khothaletsang ho ntša metsi ka bongata.
Likahare tsa khalori tse tlase le index ea glycemic ke litšoaneleho tseo ka tsona li-raspberry li fumaneng tumello ho tsoa ho litsebi tsohle tsa phepo lefatšeng. Monokotšoai ona o thusa ho lahleheloa ke liponto tse ling tse 'maloa, tse bohlokoa haholo ho bakuli ba nang le lefu la tsoekere la mofuta oa 2, leo ho lona boima ba' mele e leng e 'ngoe ea lisosa tsa lefu lena.
Mokhoa oa ho sebelisa
Ka lefu la tsoekere, tee ea raspberry e bohlokoa haholo, e thusang ho ntlafatsa boemo ba kakaretso ba mokuli, ho sebetsana ka katleho le matšoao a pele a serame se tloaelehileng, ho tlatsa mmele ka livithamini le liminerale, ho matlafatsa boits'ireletso ba mmele le ho ntlafatsa maikutlo feela.
Ho e lokisa, o hloka ho beha ka linoelo tse 2 tsa likhaba tse ncha kapa tee e le ngoe ea li-raspberries tse omisitsoeng, tšela khalase ea metsi a belang ebe o tlohela ho kenella metsotso e 3-5. Sebakeng sa monokotsoai bakeng sa ho hlophisoa ha infusion, o ka sebelisa makhasi le lipalesa tsa raspberry. Tee e joalo e boetse e fetoha e monate haholo ebile e nkhang hamonate.
Ntle le moo, li-raspberry hangata li sebelisetsoa ho etsa li-juices kapa li-purees tse ka jeoang tse ncha kapa tse leqhoa bakeng sa polokelo e telele. Raspberry smoothie e na le phepo e ntle haholo. Bakeng sa ho e lokisa, li-raspberries li otloa ka blender hammoho le lebese. Seno se joalo se bohlokoa haholo ho se noang hoseng.
Ho joalo, li-raspberry ke motsoako o motle oa li-salads tsa litholoana 'me li tsamaea hantle ka fragole, li-blackberry, li-blueberries, kiwi le litholoana tse ling le monokotsoai.
Ha u apesa salate ena, u ka sebelisa yoghur ea tlhaho.
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Li-blackberry li tšoana hantle le li-raspberries, leha e le lijalo tsa jarete tse fapaneng ka ho felletseng. Li-blackberry li kholoanyane ho feta li-raspberries mme li na le 'mala o moputsoa-o moputsoa. Tatso ea li-blackberry e boetse e fapane le tse tala, ha e monate ebile e na le monko o khethehileng oa bbl.
Empa na blackberry e na le thuso bakeng sa lefu la tsoekere mme e ka sebelisoa ka tsoekere e phahameng ea mali? Ho joalo, ho na le mohloaare bakeng sa lefu la tsoekere, 'me ntho feela eo ho leng thata ho e etsa ke ho utloisa bohloko melemo ena kaofela.
Ka ho kenyelletsa li-blackberry lijong tsa hau, lefu la tsoekere ha le khone ho thabela tatso e monate ea melee feela, empa hape le ho etsa litlhoko tsa mmele tsa livithamini le liminerale. Ntle le moo, monokotsoai oa lero le nang le lero le na le asiti e ngata le acid ea litholoana, e leng molemo haholo ho lefu la tsoekere.
Sebopeho sa "
- Livithamini: E, A, B, K;
- Liminerale: chromium, manganese, tšepe, magnesium le phosphorus;
- Li-acid: tartaric, malic, citric;
- Fibre;
- Tsoekere: tsoekere, sucrose;
- Catechins.
Blackberry e na le likhalase tse tlaase haholo - ke 34 kcal feela ka 100 g. sehlahisoa. Ka hona, ts'ebeliso ea li-blackberry e ke ke ea eketsa liponto tse eketsehileng, empa hape e tla thusa ho tlosa mafura a 'mele a teng. Blackberry e bohlokoa haholo ho lefu la tsoekere la mofuta oa 2, ha boima ba 'mele ke e' ngoe ea maemo a bohlokoa a ho hlaphoheloa.
Lenane la glycemic la li-blackberry le lona ha le na phahameng. Le ha e le ka mefuta e metle haholo ea monokotšoai ona, index ea glycemic ha e fetise 25. Ka hona, blackberry ke sehlahisoa se nepahetseng bakeng sa lefu la tsoekere. E u lumella ho fumana limatlafatsi tsohle tse hlokahalang bakeng sa 'mele, ntle le ho baka tsoekere maling.
Lisebelisoa tse sebetsang tsa li-blackberry:
- E ntlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, e matlafatsa mesebetsi e thibelang' mele;
- Ka nepo o loantša sefuba;
- E thusa ho hloekisa 'mele oa chefo le chefo;
- Normalized mosebetsi oa gastrointestinal pampiri, a imolla ho sokela;
- E ntlafatsa metabolism ea carbohydrate mme e thusa tsoekere e tlase ea mali;
- E khothaletsa ho lula kapele hoa 'mele le ho chesa liponto tse eketsehileng.
Mokhoa oa ho sebelisa
Ha ho na lithibelo ho ts'ebeliso ea li-blackberry ho tsoekere, ntle le ho mamellana ka bomong. Monokotšoai ona o ka jeoa o sa tsoa tsoakoa kapa o tšeloa tee e hlabosang ea ho folisa. Ho feta moo, li-blackberry li tsamaea hantle ka monokotsoai le litholoana tse ling, haholo-holo salate ea litholoana e entsoeng ka li-blackberry le raspberries.
Makhasi a lamunu le ona a na le molemo o moholo ho lefu la tsoekere. Ho tsoa ho bona o ka lokisa tee e hlasimollang ea pholiso. Ho na le mekhoa e 'meli ea ho lokisa infusion. Pele: beha 3 gr. makhasi a omileng ka senoelo, tšela metsi a belang ebe u tlohela metsotso e ka bang 5.
Mokhoa oa bobeli o rarahane ho feta. Bakeng sa sena, 1, tbsp. khaba ea makhasi a lamunu e tšolleloa ka har'a thermos, tšela khalase ea metsi a belang ebe o tloheloa hore a qete metsotso e 20. Ho ntlafatsa tatso ho infusion ena, o ka eketsa lero la monokotsoai, monokotsoai o motala le khaba ea mahe a linotsi. Ho kenella ka mokhoa o joalo ho sebelisoa ho phekola sefuba le moemeli oa bohloeki.
Tlhahisoleseling ka melemo ea litholoana tsa batho ba lefu la tsoekere e fanoe videong ena.
