Ka bomalimabe, lefu le "monate" le ama batho ba bangata selemo se seng le se seng. Ho na le mabaka a mangata a sena, e 'ngoe ea tse atileng haholo ke boima ba' mele ka lebaka la phepo e sa leka-lekaneng le ho se ikoetlise ka tsela e leka-lekaneng.
Litsebi tsa tsoekere tsa mofuta oa 2 li hloka ho ja haholo bophelo bohle ba tsona, ke hore, fokotsa lijo tse nang le lik'habohaedreite tse potlakileng.
Lingaka tsa endocrinologists li khetha lihlahisoa lijong tsa mokuli ho latela index ea glycemic (GI). Bohlokoa bona bo bontša hore na tsoekere e potlaka hakae e kena 'meleng ka mor'a ho qeta sehlahisoa kapa seno se itseng.
Khafetsa nakong ea kopano, ngaka e bolella mokuli ka lijo tse "sireletsehileng" tse amohelehang, ho lebala ka lino tse ka ba kotsi 'meleng (li-jusi tsa litholoana, cider, joala) hammoho le melemo e meholo. Sengoliloeng sena se tla bua ka cocoa.
Lipotso tse latelang li tšohloa ka tlase - na hoa khoneha ho noa cocoa e nang le lefu la tsoekere la mofuta oa 2 le lefu la tsoekere la melemo, melemo le likotsi bakeng sa 'mele, index ea glycemic le khalori ea sehlahisoa sena, tumello e lumelloang ea letsatsi le letsatsi. Li-recipe tsa cocoa tse ke keng tsa baka keketseho ea khatello ea tsoekere ea mali le tsona li hlahisoa.
Cocoa Glycemic Index
Bakuli ba nang le lefu le "monate" ba lumeletsoe ho ja lijo le lino tseo index ea tsona e sa phahame ho feta li-unit tse 49. Ho tsoa lijong tse joalo, lijo tse ka sehloohong tsa lefu la tsoekere lia thehoa. Lihlahisoa tse nang le boleng bo itekanetseng, ke hore, ho tloha ho 50 ho isa ho tse 69, li lumelloa ka har'a menu, empa e le mokhelo, ke hore, ha e sa feteng habeli ka beke, ho fihlela ho ligrama tse 100. 'Me sena le ha e le hantle hore lefu lena le tsoela pele ntle le mathata.
Lijo tsohle le lino tse ling, tseo index ea hae ea glycemic e kholo ho feta kapa e lekanang le li-unit tse 70, li tlangoa ka thata ho thibelo ea lefu la tsoekere ka lebaka la keketseho e matla ea tsoekere ea mali, ka lebaka leo, nts'etsopele ea hyperglycemia le mathata a mang ho litho tsa sepheo.
Ho na le mekhelo e 'maloa tafoleng ea index eo lihlahisoa li ka eketsang tšebetso ea tsona ka lebaka la liphetoho tsamaisong ea sehlahisoa kapa kamora kalafo ea mocheso. Empa sena ha se amane letho le cocoa.
E le ho utloisisa potso - na cocoa e ka khoneha ka lefu la tsoekere, o hloka ho tseba litaba tsa eona tsa GI le khalori. Ka tsela, litaba tsa khalori ea sehlahisoa le tsona li bapala karolo ea bohlokoa kalafong ea phepo. Ntle le moo ho bohlokoa haholo hore batho ba lefu la tsoekere ba laole boima ba bona.
Ts'ebetso ea Cocoa:
- index ea glycemic ke likarolo tse 20 feela;
- khalori ka ligrama tse 100 tsa sehlahisoa e tla ba 374 kcal.
Ho sena ho latela hore sehlahisoa sena se amoheloe bakeng sa lefu la tsoekere la mefuta ea pele, ea bobeli le ea 'mele. Leha ho le joalo, o lokela ho ithuta ka ho qaqileng likarolo tse ntle le tse mpe tsa seno se joalo.
Cocoa le melemo ea eona
Melemo ea linaoa tsa cocoa li na le livithamini le liminerale tse ngata. Linaoa li na le li-purine tse potlakisang tšebetso ea metabolic 'meleng. Thepa ena e bohlokoa haholo ho batho ba nang le boima bo feteletseng ba mmele le metabolism.
Cocoa phofo e boetse e na le thepa e matla ea antioxidant e atisang ho feta thepa ea liapole, lero la lamunu le tee e tala. Ka lebaka lena, ts'ebetso ea ho tsofala e ea fokotseha, li-radicals tse boima lia felisoa, 'me menyetla ea ho theha neoplasms e mpe e fokotsoe (oncology). Kahoo, senoelo sa letsatsi le letsatsi u noe sehlahisoa sena, 'me u tla lebala ka mafu a mangata, ha u ntse u hloekisa' mele.
Sehlahisoa sena se na le lintho tse ikhethileng tse khothalletsang tlhahiso ea li-endorphin (hormone ea thabo). Ka hona, ho noa koae ka mokhoa o mobe ha ho emise mang kapa mang, empa ho fapana le moo, ho ntlafalitse boemo ba maikutlo.
Cocoa e na le limatlafatsi tse latelang:
- proitamin A (retinol);
- Li-vithamine tsa B;
- Vitamin E
- vithamine PP;
- purines;
- calcium
- molybdenum;
- phosphorus;
- Sodium
- magnesium
Batho ba bangata ha ba tsebe hore linaoa li kenyelletsa ntho e bitsoang epratechin (mofuta oa flavonoid), e thibelang lefu la ho nyekeloa ke pelo, stroke le mafu a fapaneng a endocrine. Cocoa e nkuoa e le prophylactic e ntle ntoeng e khahlano le ho senyeha ha methapo ea pelo, e matlafatsa mesifa ea pelo ebile e matlafatsa methapo ea mali.
Ka lebaka la ho ba teng ha procyanidin, le mefuta e fapaneng ea li-flavonoid, maqeba a fola kapele, 'me letlalo le fetoha le hoholo. Ha ho makatse hore na cocoa e sebelisoa ho cosmetology.
Kotsi e ka ba teng ka lebaka la ts'ebeliso ea linaoa ke ho se mamelle motho ka mong, ka lebaka la hona ho bakoa ke ho kulisoa ke mmele le boimana. Taba ke hore cocoa e thibela karolo e itseng ea ho monya calcium. Mme thepa ena ea sehlahisoa e kotsi haholo ho basali nakong ea kemaro, hobane calcium ke ntho ea bohlokoa kholisong e tloaelehileng ea lesea.
Li-cocoa tsa cocoa li ka aroloa ka mefuta e 'maloa:
- phofo ea cocoa e tloaelehileng;
- cocoa ea manyolo.
Mofuta oa ho qetela oa phofo ke ona o sebetsang ka ho fetisisa, hobane o holisoa ntle le tšebeliso ea menontsha ebile ha o tšoaroe ke baemeli ba lik'hemik'hale khahlanong le likokoana-hloko. Haeba u noa lino tse tsoang ho linaoa tse joalo, mmele o tla khona ho fola kapele kamora ho ikoetlisa ka thata ho ikoetlisa.
Cocoa ea mofuta oa 2 lefu la tsoekere ke tlatsetso e ntle lijong tsa hau tsa mantlha.
Mokhoa oa ho sebelisa Powoa ea Cocoa
Cocoa ea lefu la tsoekere la mofuta oa 2 le lefu la tsoekere la mofuta o lumelloa ho pheha ka metsi le lebese. Ntho e ka sehloohong lebenkeleng ke ho khetha cocoa ntle le tsoekere, hobane sehlahisoa sena ha sea lumelloa ho bakuli ka lebaka la GI e phahameng.
Ka tloaelo, seno sena se nosetsoa hangata. Ka ntle ho naha, hangata molls e sebelisetsoa sena. Molasses e qhibilihile, kapa ho e-na le sirapo e entsoeng ka eona ka tatso e nang le tšobotsi, e tsebahala Europe le USA. Naheng ea Rashea, mohloaare o tloaetse ho fepa mehlape. Molasses e na le livithamini tsa calcium le tsa B. Leha ho le joalo, ha ea lumelloa ho batho ba nang le lefu la tsoekere, kaha molasses e na le GI ea likarolo tse fetang 70.
U ka nesetsa seno seno se monate ka li-sweeteners tse fapaneng, empa ho molemo hore e be tsa tlhaho, ka mohlala, stevia e na le thuso haholo ho batho ba lefu la tsoekere, ka lebaka la ho ba le livithamini le liminerale.
U ka khetha khetho ea tse latelang:
- sorbitol;
- xylitol;
- fructose.
Cocoa e lokela ho tlisoa ho latela litaelo tse pakaneng. U ka e pheha ka lebese la metsi kapa la khomo, ho lakatseha hore se hlahisoang ke mafura se se ke sa feta 2,5%.
Ho nosetsa seno ho molemo hoseng kapa thapama. Sekhahla se lumelloang sa letsatsi le letsatsi ha se fetang likhalase tse peli tsa seno.
Keletso e akaretsang ea batho ba lefu la tsoekere
Ho boloka matšoao a khatello ea "glucose" maling, mokuli ha aa lokela ho ja feela ka nepo, empa hape o lokela ho ikoetlisa khafetsa. Ho ikoetlisa ho lokela ho ba bonolo, mohlomong bonyane makhetlo a mane ka beke. O ka tsepamisa maikutlo lipapaling tse joalo: ho sesa, ho matha, ho palama baesekele, yoga, Nordic le ho tsamaea, yoga.
Phepo e nepahetseng ha se feela lijo tse kopaneng tsa lijo tse nang le GI e tlase, empa hape le ho latela melao ea lijo le palo ea li-servings. Kahoo, o hloka ho ja makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi, ka likarolo tse nyane, hanyane ka hanyane. Tekanyo ea metsi e ke ke ea hlokomolohuoa, bonyane litekanyetso tse peli tsa lilithara.
Ho khothalletsoa hape ho bala likhalori. Haeba ho na le mathata a ho nona ho feta tekano, ho ja ka bongata ha ho fetang 2000 kcal ka letsatsi. Pheko ea lijo le ho ikoetlisa khoeling ea pele li tla fana ka litholoana tse ntle.
Ho bohlokoa ho batho ba nang le lefu la tsoekere ho tseba ka lijo le lino tse 'maloa tseo ba sa lumelloeng ho li tseba:
- lero le litholoana le melee;
- jelly ho starch;
- thepa ea koro e besitsoeng;
- raese e tšoeu;
- litapole ka mofuta ofe kapa ofe le lihoete tse phehiloeng;
- lehapu, banana, melon;
- joala
- ho tsuba nama le linoko;
- lijo tse nang le mafura (tranelate e bolila, botoro, mafura);
- lipompong - marshmallows, cookies, kozinaki.
Hape, motho ha a lokela ho lebala ka mekhoa e lumelletsoeng ea kalafo ea mocheso:
- bakeng sa banyalani;
- pheha;
- ka microwave;
- grill;
- ka ontong;
- ho cooker e liehang, ntle le mokhoa oa "Fry";
- simmer ka oli e nyane ea meroho, haholo-holo ka metsing;
Ho hlokomela melao-motheo eohle ea kalafo ea lijo bakeng sa lefu la tsoekere, mokuli a ka fokolisa lefu lena mme a fokotsa kotsi ea mathata a mangata.
Video e sehloohong sena e fana ka litlhahiso mabapi le mokhoa oa ho khetha phofo ea cocoa ea boleng bo holimo.
