Lefu la tsoekere la mofuta oa pele, oa bobeli le oa popelong le qobella mokuli hore a lahle lihlahisoa tse 'maloa, khalori e phahameng le index e phahameng ea glycemic (GI). Ke GI hore lihlahisoa tsa lijo tsa lefu la tsoekere li khethoe, tseo ka mofuta o sa itšetleheng ka insulin e leng eona kalafo e ka sehloohong, 'me ka mofuta o itšetlehileng ka insulin ho thusa ho laola khatello ea tsoekere maling maling a haufi le a tloaelehileng.
Ho mofuta oa 2 mellitus oa lefu la tsoekere, hoa hlokahala ho leka-lekanya phepo e nepahetseng, kaha 'mele o haelloa ke lintho tse bohlokoa ka lebaka la mefokolo ea metabolism. Li-endocrinologists sebakeng sa kamohelo li bolella bakuli ka lijo tse tloaelehileng haholo lijong tsa motho. Ka linako tse ling, ho se nahanele litholoana le meroho tse phetseng hantle. Tsena li kenyelletsa daikon.
Lipotso tse latelang li tla hlahlojoa ka tlase - melemo ea daikon le likotsi ho lefu la tsoekere, lenane la glycemic ke eng, palo ea likarolo tsa bohobe le litaba tsa khalori ea meroho ena, ketso e hlalosa lijana tsa daikon.
Index ea Glycemic ea Daikon
Boleng bona bo bontša sekhahla seo tsoekere e kenang maling ho sona ka mor'a ho ja sehlahisoa se itseng. Lijo tsa lefu la tsoekere li tlameha ho thehoa ho tsoa ho lihlahisoa tse nang le letšoao la li-unit tse ka fihlang ho tse 49. Lijo tse nang le index ea li-unit tsa 50 - 69 li lumelloa ka linako tse ling ho kenngoa lethathamong, eseng li-gram tse fetang 100 habeli ka beke. Maemong ana, lefu le "monate" ha lea lokela ho ba sethaleng se matla.
Lihlahisoa tse ling tsohle tse nang le index ea li-unit tsa 70 le kaholimo li hanetsoe ho batho ba lefu la tsoekere, ka lebaka la maemo a makatsang a ho eketsa tsoekere e maling maling ka bongata. Leha ho le joalo, o hloka ho nahana ka likarolo tse 'maloa ha index ea glycemic e ka eketseha. Kahoo, ha o fetola ho tenyetseha (tlisa boemo ba litapole tse khotliloeng), index e ka nyoloha ka likarolo tse 'maloa. Nakong ea kalafo ea mocheso, ntho ena e ka eketseha.
Empa ho meroho e joalo ka daikon, mekhelo ena ha e sebetse. E le ho fumana hore na ho ka khoneha ho ja daikon bakeng sa lefu la tsoekere la mofuta oa pele le oa bobeli, o hloka ho tseba litaba tsa eona tsa GI le khalori.
Daikon e na le matšoao a latelang:
- index ke likarolo tse 15;
- khalori ka ligrama tse 100 tsa sehlahisoa e tla ba feela 21 kcal.
Ho ipapisitsoe le lintlha tsena, ho fumaneha hore daikon e ka ba teng lijong tsa letsatsi le letsatsi tsa mofuta ofe kapa ofe oa lefu la tsoekere, ntle le ho ameha ka bophelo.
Melemo le likotsi tsa daikon
Meroho ke mohloli o ka sehloohong oa livithamini le liminerale. Mokhahlelo ona oa lihlahisoa o lokela ho nka halofo ea kakaretso ea lijo tse tsoekere. Daikon o kene 'marakeng oa lehae haufinyane, empa o se a tumme ka lebaka la tatso ea teng e ntle. Ho fapana le radish, meroho ena ha e baba.
Daikon e fapana ho ea ka sebopeho ho ea ho mebala. Empa hangata mabenkeleng a maholo u ka fumana meroho e telelehali, e tšoanang le lihoete, e tšoeu. Bolelele bo phahameng ba daikon e ka ba lisenthimithara tse mashome a mahlano.
Daikon (radish ea Japane) ha e ananeloe feela ke batho ba lefu la tsoekere ka lebaka la GI ea eona e tlase, empa le batho ba lekang ho theola boima ba 'mele. Meroho, e nang le likhalase tse tlase, e khona ho tlatsa 'mele ka lintho tsa bohlokoa. Ke semela se le seng feela se khotsofatsang ho fihlela halofo ea tlhoko ea letsatsi le letsatsi ea ascorbic acid.
Radish ea Japane e na le livithamini le liminerale tse latelang:
- Li-vithamine tsa B;
- asiti ea ascorbic;
- beta carotenes;
- selenium;
- potasiamo
- tšepe
- cobalt;
- phosphorus;
- Sodium
- a iodine litareng.
Mofuteng oa 2 oa lefu la tsoekere, methapo ea kutlo e kula haholo, ka hona ho bohlokoa ho fa 'mele livithamini tsa B, tse nang le phello e khutsitseng tsamaisong ea methapo, le ho ntlafatsa boroko le boemo bo tloaelehileng ba boitšoaro ba motho. Vithamini B 1 le B 2 ke karolo ea metabolism hape li kenya letsoho ho theheng hemoglobin.
Ka nepo radish ea Japane e nkoa e le antioxidant ea tlhaho ea matla e ntšang li-radicals tse boima le tse liehang ho tsofala. Boteng ba beta-carotene bo ntlafatsa acuity ea pono. Calcium e matlafatsa masapo le mesifa ea mesifa.
Ho tlatsetsa lijo khafetsa ka daikon, o ka fumana melemo e latelang bakeng sa 'mele:
- tlosa chefo le ho liehisa ho tsofala;
- thibela khaello ea mali;
- khutsisa tsamaiso ea methapo;
- eketsa ho hanela mmele ho tsoaetsong, libaktheria le likokoana-hloko;
- e ntlafatsa ts'ebetso ea mesifa ea sefahleho le ts'ebetso ea mesifa ea pelo.
Ntle le sejalo sa motso ka boeona, o ka sebelisa makhasi a deacon a ruileng ka ascorbic acid bakeng sa phepo. Li eketsoa ho li-salads le lijana tse thata tsa lehlakoreng.
Meroho ea Daikon
Lijana tsa Daikon li tsamaea hantle ka nama le tlhapi. Radish ea Japane hangata e sebelisoa ha ho etsoa meralo ea mefuta eohle. Ha u le tseleng, salate ea meroho e ke ke ea eketsa feela lijong tsa mantlha, empa hape e etsa seneke se felletseng.
Lijana tsohle tse ka tlase li na le lik'hilojule tse tlase, 'me linoko li na le index ea glycemic e tlase. Ho roala li-salads tsa tsoekere, o lokela ho lahla mayonnaise le lisose. Tsela e 'ngoe ke yoghur e sa koaeloang letho, chisi e se nang mafura ea konkreiti le oli ea meroho, haholo-holo mohloaare.
Ho eketsa tatso ea linoko ho salate, o ka sebelisa oli ea mohloaare e kentsoeng litlama bakeng sa ho apara. Ho etsa sena, oli e tšeloa ka sejana sa khalase le konofolo, pepere ea pepere (e le khetho) le linoko, ka mohlala, thyme le basil, li eketsoa ho eona. Kamora hore setshelo se beoe sebakeng se lefifi le se pholileng bonyane lihora tse leshome le metso e 'meli.
Ho lokisa daikon le khoho, o tla hloka metsoako e latelang:
- sefuba se le seng sa khōhō, hoo e ka bang ligrama tse 300;
- daikon e le 'ngoe;
- pitsa e le 'ngoe e kholo;
- onion e le 'ngoe;
- sehlopha sa meroho (parsley le dill mane na);
- oli ea limela - thispone tse peli;
- tranelate e bolila e nang le mafura a tlase - 100 dikgerama;
- letsoai, pepere e ntšo - ho latsoa.
Tlosa mafura le matlalo a setseng sefubeng sa khoho, u a tšolle ka lisenthimithara tse tharo ho isa ho tse 'ne ebe u tšela ka oli ea meroho, letsoai le pepere.
Khaola onion meheleng le e fetang ka thoko ho fihlela khauta. Lihoete tsa grate le daikon ka grater e halikiloeng, eketsa eiee, khoho le khabelo e khabisitsoeng. Nako ea salate le tranelate e bolila. Sebeletsa e folile.
Ka linako tse ling ho thata haholo ho tla le lijo tse bobebe tsa batho ba nang le lefu la tsoekere, empa daikon ke mothusi oa pele ho sena - sefuba sa khoho le salate ea daikon e tla ba lijo tse bobebe tse tlase tsa khalori le lijo tse bobebe.
Bakeng sa sejana sa bobeli u tla hloka lisebelisoa tse latelang:
- daikone tse peli tse nyane;
- lihoete tse ngata;
- onion e le 'ngoe e pherese;
- lero la halofo ea Lemon;
- pepere e le 'ngoe;
- li-clove tse 'maloa tsa konofolo;
- pepere e nyane e chesang;
- likhaba tse peli tsa oli e hloekisitsoeng;
- meroho (basil le dill mane na) - sehlopha se le seng;
- letsoai, pepere e ntšo ea lefats'e ho latsoa.
Grate daikon le lihoete ho grater e grarse, ebola pepere e monate ebe u e khaola likoto, onion ka mehele e mehlano, khabeloa meroho hantle. Kopanya metsoako eohle, letsoai le pepere. Ka thoko, lokisa moaparo: kopanya oli, lero la lemone, konofolo le pepere e chesitsoeng e khabisitsoeng, e fehlang mochining. Nako ea salate ebe e e tlohella bonyane halofo ea hora.
Salate ena e molemo haholo ho ba nang le takatso e fosahetseng ea lijo.
Kakaretso ea phepo e nepahetseng
Phepo e nepahetseng ea mokuli ea nang le lefu la tsoekere e lokela ho ba e leka-lekaneng, hobane 'mele, ka lebaka la liphoso tsa metabolic, o haelloa ke livithamini le liminerale tse hlokahalang. Ka hona, ho bohlokoa haholo ho ja lijo tsa tlhaho le limela tsa tlhaho letsatsi le letsatsi. Haeba o nonne haholo, o lumelloa ho hlophisa matsatsi a liprotheine hang ka beke - hona ho tla kenya letsoho ho chesoeng ha mafura.
O tlameha ho leka ho kenyelletsa lijo tse nang le cholesterol e mpe lijong. E lebisa ho thehoeng hoa cholesterol plaque le ho phatloha ha methapo ea mali, mme batho ba bangata ba lefu la tsoekere ba kotsing ea ho fumana lefu lena.
Lijo tse lumelloang lijong tse ntlafatsoang hantle ka mokhoa o nepahetseng, e leng:
- bakeng sa banyalani;
- ho tima oli e nyane ea meroho, haholo ka metsi;
- pheha;
- ka microwave;
- grill;
- ho cooker e liehang, ntle le mokhoa oa "Fry";
- ka ontong.
Ka ho sheba melao-motheo ea kalafo ea ho ja bakeng sa lefu la tsoekere le ho ikoetlisa khafetsa, o ka fokotsa lipontšo tsa lefu lena.
Ho video e sehloohong sena, sehlooho sa melemo ea daikon se ntse se tsoela pele.
