Lijo tse nang le carb e tlase ke kalafo ea mantlha ea lefu la tsoekere le sa itšetleheng ka insulin. Lihlahisoa tse khethiloeng ka nepo, ho latela index ea glycemic (GI), li ka fokotsa ponahatso ea lefu lena le ho fokotsa khatello ea tsoekere maling. Litsebi tsa endocrinologists lefatšeng ka bophara li khetha kalafo ea 'mele ea GI e ngolisitsoeng.
Letšoao lena le bontša hore na ho na le lik'habohaedreite tse kae tse kenang maling a motho ka mor'a hore a je sehlahisoa se itseng kapa a noe seno. Hangata lingaka li bua ka lijo tse tloaelehileng tse lumelloang ho jeoa ke bakuli, ba lebala ho ela hloko mekhahlelo ea lihlahisoa tse lumelletsoeng ho menu joaloka mokhelo. E 'ngoe ea tsona ke melon,' me ho tla buisanoa ka eona.
Se latelang se nahanoa - na hoa khoneha ho ja melon e nang le lefu la tsoekere la mofuta oa 2, ts'ebeliso ea melon e bohloko, likotsi tsa eona tse ka eang 'meleng, thepa ea tholoana ena e fumanehang' meleng oa mokuli, sekhahla se lumelletsoeng sa tšebeliso ea pulon ea pulon sejong sa lefu la tsoekere. Lethathamo la litholoana le monokotsoai tse nang le index e fokolang e ka bang teng lijong tsa letsatsi le letsatsi le tsona lia fanoa.
Glycemic index of melon
Bohlokoa bona ha bo sebelisoe feela ho etsa lethathamo la lefu la tsoekere la mofuta oa 2, empa le lijo tse etselitsoeng ho loantša boima bo feteletseng. Matšoao a GI a likarolo tse ka bang 50 a nkuoa a sireletsehile - lihlahisoa tsena e tla ba lijo tsa mantlha tsa mokuli. Lijo le lino tse nang le index ea ho fihla ho li-unit tsa 69 li ba teng makhetlo a 'maloa feela ka beke tafoleng ea lefu la tsoekere, empa eseng ho feta ligrama tse 100. Lihlahisoa tse nang le boleng bo phahameng, ka mantsoe a mang, ho tloha ho li-unit tsa 70 kapa ho feta, ha li amohelehe, kaha li baka ho theoha ka potlako tsoekere ea mali.
Hopola hore kalafo ea mocheso le ho tsamaellana ha sehlahisoa ka kotloloho li ama GI. Kahoo, litholoana tse nang le index e akaretsang le e phahameng ha lia lokela ho tlisoa ho boemo ba puree, hobane GI e tla eketseha. 'Me ho nahanela' nete ea hore boleng bona ha bo tlase haholo, ho molemo ho qoba ho eketseha.
Ho etsa li-jusi tsa litholoana, esita le ho tsoa ho monokotšoai le litholoana tse nang le index e tlase, ha hoa lumelloa. Kamora ho sebetsa, kaofela li lahleheloa ke fiber 'me ho ea moo seno se na le lik'habohaedreite tse ngata. Ho tšela khalase ea lero la melee ho baka tsoekere ea mali ka 5 mmol / L.
Melon o na le matšoao a latelang:
- GI ke diyuniti tse 65;
- likhalori tsa khalori e ncha ea melon e ncha ka ligrama tse 100 tsa sehlahisoa e tla ba 35 kcal;
- Litaba tsa khalori tsa melon e omisitsoeng ka ligrama tse 100 tsa sehlahisoa ke 351 kcal.
Ho ea ka lipontšo tsena, ho ka fihlela qeto ea hore melon e na le index ea glycemic karolong e bohareng, ho menu ea lefu la tsoekere, ntle ho eona, makhetlo a 'maloa ka beke, eseng ho feta ligrama tse 100. Ka nako e ts'oanang, o ke ke oa imetsa lijo ka lihlahisoa tse ling ka index e phahameng le e phahameng.
Melon ho lefu la tsoekere e nkoa e le sehlahisoa sa bohlokoa sa lijo, ka lebaka la sebopeho sa eona - e na le livithamini tse ngata, liminerale le quarantine, ntho e fokotsang tsoekere maling.
Melemo ea melon
U lokela ho potlakela ho ela hloko mefuta e kang momordica (melon e bohloko). E hola India, Afrika le libakeng tse ling tsa Crimea. Phoka e butsoitseng e bohloko haholo 'me ha ho pheha haholo ho sebelisoa litholoana tse sa butsoang. Salads e lokiselitsoe ho bona, e eketsoa ka sopho le lijana tsa lehlakoreng.
Melon e joalo e bohlokoa ka ho khetheha mofuteng oa 2 lefu la tsoekere ka lebaka la ho ba teng hoa karohano ea ntho. E ama ka ho toba ho fokotseha ha tsoekere ea mali, ho hlohlelletsa manyeme, 'me ho tlosa cholesterol e mpe' meleng. Re lokela ho hopola hore mofuta o joalo oa litholoana ha oa lokela ho jeoa ke basali ba bakhachane, ka lebaka la thepa e tlontlollang.
Momordica e sebelisoa haholo ho hlahiseng meriana ea psoriasis, lets'ollo le feberu. Boithuto ba kantle ho naha bo netefalitse katleho ea kalafo ea litholoana ho loants'eng staphylococci, streptococci le vaerase tse ling tse bakang ho se sebetse hantle.
Ka kakaretso, melon e na le thuso ka lebaka la boteng ba lintho tse latelang:
- proitamin A;
- Li-vithamine tsa B;
- asiti ea ascorbic;
- Vitamin E
- vithamine PP4
- li-amino acid;
- zinki;
- silicon;
- phosphorus;
- potasiamo.
Ke batho ba fokolang ba tsebang hore melon ke ntlo ea sebele ea polokelo ea ascorbic acid. Ka kakaretso, karoloana ea litholoana e ka fa mmele ho fihlela halofo e tloaelehileng ea vithamine C. Ho ba teng ha ascorbic acid ho matlafatsa sesole sa 'mele.
Phekolo ea setso e sebelisa melon haholo kalafong ea sefuba sa ka mpeng, ka lebaka la fiber. Bakeng sa mathata a ho ja, hoa hlokahala ho ja likotoana tse peli ho isa ho tse tharo tsa litholoana ka mpa e se nang letho.
Melon bakeng la lefu la tsoekere ha le fumanehe seoelo lijong, empa e ntse e lumelletsoe kalafo. O fumane boemo bo joalo ka lebaka la livithamini le liminerale tse bonolo tse jang lijo. E lokela ho jeoa halofo ea pele ea letsatsi, ka ho khetheha halofo ea hora pele ho lijo tse ka sehloohong.
Melemo ea ho folisa ea melon ke e latelang:
- e fokotsa ho hanyetsa insulin;
- e tlosa cholesterol e mpe 'meleng;
- e sebetsang ho loants'eng ho ruruha le hemorrhoids;
- e theha mosebetsi oa pampitšana ea gastrointestinal;
- calms tsamaiso ea methapo;
- eketsa hemoglobin;
- e thusa ho phekola gout;
- e fokotsa ho ruruha ha tsamaiso ea genitourinary;
- e ntlafatsa erection;
- ho eketsa ho hanyetsa hoa mmele oa likokoana-hloko tse fapaneng le tšoaetso.
Melon hangata e boleloa lijong tse ngata, kaha ha e na mafura. Palo ea liprotheine e nyane - ho ligrama tse 100 tsa sehlahisoa se hlahisa ligrama tse 0,6 tsa protheine, lik'habohaedreite tse 7,5.
Litholoana tse monate le monokotsoai oa lefu la tsoekere
Litholoana tsohle tse lumelletsoeng le monokotsoai li lokela ho jeoa li le ncha. 'Me haeba u etsa salate ea litholoana ho bona, joale pele u sebeletsa. Sehlahisoa sena ha sea lokela ho fuoa kalafo ea mocheso. Kahoo ba tla lahleheloa ke livithamini le liminerale tse ngata. Ho ja litholoana kapa monokotsoai ka letsatsi ha hoa lokela ho feta ligrama tse 250.
Ho khothalletsoa ho ja mofuta ona oa lijo hoseng. Tlhaloso ea sena e bonolo - ka hora ea hoseng motho o sebetsa ka ho fetesisa 'me sena se baka karohano e potlakileng ea tsoekere maling.
Kaha batho ba nang le lefu la tsoekere le batho ba tloaetse ho ba le tsoekere e phahameng ea mali (mmuso oa pele ho lefu la tsoekere) ba lokela ho tlohela chokolete, lihlahisoa tsa phofo le liswiti tse ling. Leha ho le joalo, ha se motho e mong le e mong ea tsebang hore ho tloha litholoana le monokotsoai o ka pheha lipompong tse fapaneng tsa tlhaho ntle le tsoekere, mohlala, jelly, jelly kapa esita le marmalade.
Monokotsoai o latelang o lumelloa:
- junipere;
- Kamora
- tse tala;
- blackcurrant;
- gooseberry;
- currant e khubelu;
- fragole le fragole;
- bb
- Blueberries
- cherries le cherries.
U ka kenyeletsa le litholoana tsa letsatsi le letsatsi lijong tsa hau:
- plum;
- moutloa (plum e hlaha);
- mefuta eohle ea litholoana tsa lilamunu - lamunu, mandarin, lime, lime, pomelo, litholoana tsa morara;
- Apricot
- apole;
- perekisi;
- pere;
- nectarine.
Ho tsoa litholoana tse omisitsoeng li lumelloa:
- li-prunes
- liapolekose tse omisitsoeng;
- lifeiga;
- liapole tse omisitsoeng;
- li-cherries tse omisitsoeng.
Ntle le mokhelo, makhetlo a 'maloa ka beke, e lumelloa ho ja li-Persimmange, morara le kiwi.
Puseletso ea lefu la tsoekere e senang lithethefatsi
Ho na le mekhoa e mengata ea ho theola le ho laola glucose ea hau ea mali ntle le matlapa. Ea pele ke lijo tse nang le carb e tlase, 'me ea bobeli ke papali e itekanetseng. Ha li kopana hammoho, lintlha tsena tse peli li fana ka puseletso e ntle ea lefu la tsoekere.
Kahoo kalafo ea 'mele bakeng sa lefu la tsoekere e lokela ho etsahala letsatsi le letsatsi, bonyane metsotso e 45, kapa bonyane letsatsi le leng le le leng. Empa joale o hloka ho chencha litlelase le ho hloa moea o mocha. Haeba mokuli a qala ho ikutloa a le mobe nakong ea litlelase, matla a bona a tlameha ho fokotsoa. O ka etsa khetho ea ho sesa, ho palama baesekele, ho ikoetlisa ka matla, yoga le mesebetsi e meng e mengata e leka-lekaneng ea 'mele.
Lijo tsa tsoekere li lokela ho ba le lik'hilojule tse tlaase ebile li na le lik'hilojule tse ngata. Ho bohlokoa hape ho latela melao-motheo ea ho ja ka bobona - ho ja ka likarolo tse nyane, makhetlo a tšeletseng ka letsatsi, ntle le ho ja ho feta tekano le tlala. Tekanyo ea metsi ea letsatsi le letsatsi ha e tlase ho lilithara tse peli.
Re ka khetholla metheo e latelang ea phepo e nepahetseng ea lefu la tsoekere:
- lijong tsa letsatsi le letsatsi ho na le meroho, litholoana, lijo-thollo, nama kapa tlhapi, lihlahisoa tsa lebese;
- thibelo e felletseng ea tsoekere, mafura le lino tse tahang;
- u se ke ua noa lero le litholoana le melee;
- lijo li tlameha ho sebetsoa hantle ka mokhoa o nepahetseng;
- meroho e etsa halofo ea lijo tsa letsatsi le letsatsi.
Video e sehloohong sena e bua ka melemo ea melon.
