Litsebi tsa lefu la tsoekere la mofuta oa pele le oa bobeli, hammoho le basali ba nang le lefu la tsoekere la mmele, ba tlameha ho latela melao e meng ea phekolo ea lijo. E ikemiselitse ho fokotsa tsoekere ea mali le ho e boloka e le maemong a tloaelehileng.
Lihlahisoa tsa lijo bakeng sa lijo li khethoa ho latela index ea glycemic (GI), palo ea likarolo tsa bohobe (XE) le likhalori. Li-endocrinologists lefatšeng ka bophara li tataisoa ke tafole ea GI ha ho bokelloa lijo tsa kalafo ea lefu la tsoekere. GI ke sesupo sa dijithale sa phello ea sehlahisoa se itseng mabapi le keketseho ea matšoao a glucose kamora ts'ebeliso ea eona. Likarolo tsa bohobe li tlameha ho tsejoa ho bakuli ba nang le mofuta o itšetlehileng ka insulin. Ntle le moo, boleng bona bo hlakisa hore na o hloka bokae ho kenya ente e khutsoanyane kapa ea insulin ka mor'a ho ja.
Ka mofuta oa tsoekere ea 2 le 1, khetho ea lihlahisoa tsa liphoofolo le meroho e atile haholo. Sena sohle se u lumella ho etsa moralo o ke keng oa tšoenya mokuli. Ka tloaelo, lingaka li hlalosetsa bakuli ka lihlahisoa tsa mantlha tse lumelletsoeng le tse thibetsoeng, empa ho thoe'ng ka tse ling tse ikhethang?
Potso e 'ngoe eo hangata e botsoang hore na ho a khoneha ho ja mango ke lefu la tsoekere? Sena ke seo sengolo sena se tla se tšohla sehloohong sena: index ea glycemic le khalori ea mango, melemo ea eona le kotsi ea 'mele, mangoa a lumelloa ho ja hakae ka letsatsi.
Mango Glycemic Index
Mofuta ofe kapa ofe oa mokuli oa lefu la tsoekere o lumelloa ho ja lijo ka index ea ho fihla ho 50. Ho pakoa ka saense hore lijo tse joalo ha li ame tsoekere ea mali. Lijo tse nang le boleng bo itekanetseng, ke hore, 50 - 69 unit, li lumelloa lijong feela makhetlo a 'maloa ka beke le ka bongata bo fokolang.
Lenane la glycemic la mango ke 55 LIPRESESI, litaba tsa khalori ka ligrama tse 100 tsa sehlahisoa ke 37 kcal feela. Ho latela hore o ka ja mango eseng ho feta habeli ka beke le ka bongata bo fokolang.
Ho etsa lero la mango ho thibetsoe, joalo ka molao-motheo, le lero ho tsoa ho litholoana tse ling. Kaha lino tse joalo li ka eketsa tsoekere ea mali ka 4 - 5 mmol / l ka metsotso e leshome feela. Nakong ea ts'ebetso, mango e lahleheloa ke fiber, 'me tsoekere e kena maling haholo, e leng ho bakang phetoho lipalo tsa mali.
Ho tloha kaholimo ho latela hore mango ho lefu la tsoekere e lumelletsoe ka har'a lijo ka tekanyo e lekaneng, eseng ho feta ligrama tse 100, makhetlo a 'maloa ka beke.
Melemo le likotsi tsa mango
Mangoe ka nepo o bitsoa "morena" oa litholoana. Taba ke hore tholoana ena e na le li-vithamine tsa B kaofela, palo e kholo ea liminerale le likarolo tsa mohlala.
Ho bohlokoa ho tseba hore mango e ka jeoa feela ke batho ba baholo ba sa tloaelang ho etsa lintho tse ling. Taba ke hore litholoana li na le allergener, haholo ho ebola. Kahoo, u se ke oa makala hore haeba kamora ho hlatsoa mango ka matsoho a hau ho tla ba le lekhopho le tlase.
Linaheng tsa tropike, limango li jeoa ka bongata. Litholoana tse butsoitseng tse omileng li na le ho sokela le feberu. Haeba u ja litholoana tse ngata tse sa butsoang, tse nang le mabenkele a mangata a lapeng, ho na le monyetla o mong oa hore ke colic le pampitšana ea mala e tsoileng tseleng.
Ho lintho tse thusang, "fetus" e na le:
- vithamini A (retinol);
- mola o felletseng oa livithamini tsa B;
- Vitamin C
- Vitamin D
- beta carotene;
- pectins;
- potasiamo
- calcium
- phosphorus;
- tšepe.
Retinol e etsa mosebetsi oa antioxidant, e thusa ho tlosa lintho tse kotsi le li-radicals tse boima 'meleng. Carotene hape ke antioxidant e matla.
Li-vithamine tsa B li bohlokoa ka ho khetheha maemong a ho hloleha ha metabolism. Ka hona, mango ka mofuta oa 2 lefu la tsoekere mme oa pele o fokotsa lipontšo tsa lefu le "monate".
Vitamin C, e atileng haholo litholoana tse sa butsoang, e kenya tšebetsong mesebetsi ea ts'ireletso, e eketsa ho itšireletsa mafung.
Ho ba le limatlafatsi tse joalo, mango e na le litlamorao tse latelang 'meleng:
- e eketsa ho hanyetsa ha mmele ho tšoaetso le libaktheria tsa li-etiologies tse fapaneng;
- e tlosa lintho tse kotsi (phello ea antioxidant);
- normalizing mekhahlelo ea metabolic;
- e matlafatsa masapo;
- e thibela kotsi ea ho ba le khaello ea iron (anemia).
Ho tsoa kaholimo, karabo e nepahetseng potsong e latelang - na ho ka etsahala hore mangoe ka mefuta ea 1 ea 2 le mellitus e be teng.
Leha index ea mango ea glycemic e le bohareng, sena ha se etse sehlahisoa se thibetsoeng. Ho hlokahala feela ho fokotsa boteng ba eona tafoleng ea lefu la tsoekere.
Mango Recipes
Khafetsa, ho sebelisoa limango ho hlophisetsoa lijo tse tsoekere tse tsoekere le lisalateng tsa litholoana. Bakeng sa lefu la tsoekere la mofuta oa bobeli le oa pele, ho bohlokoa hore litlolo li kenyeletse lihlahisoa tse nang le index e tlase ea glycemic.
Haeba salate ea litholoana e entsoe ka limango, joale u ka sebelisa sehlahisoa leha e le sefe sa lebese e le moaparo, ntle le tranelate e bolila le yoghur e monate. Sejana sena se molemo bakeng sa lijo tsa hoseng. Kaha glucose e kena maling a mokuli le tšebetso ea 'mele ea hlokahala bakeng sa ho monya habonolo. 'Me e oela halofo ea pele ea letsatsi.
Pele o ja mango, e lokela ho peeled, e leng allergen e matla. Ho eletsoa ho hloekisa ka liatlana.
Mokhoa oa salate ea litholoana o hlokang metsoako e latelang:
- mango - ligrama tse 100;
- halofo ea lamunu;
- apole e le 'ngoe e nyane;
- li-blueberries tse ling.
Ebola apole, lamunu le 'mango ebe u khaola li-cubes tse nyane. Kenya li-blueberries le nako ka yogurt e sa koaeloang. Ho molemo ho pheha sejana kapele pele u se sebelisa hore u boloke lintho tsohle tsa bohlokoa lihlahisoa.
Ntle le litholoana, mango o tsamaea hantle le nama, offal le lijo tsa leoatleng. Ka tlase ke litlolo tse sa tloaelehang tse tla hlahella tafoleng efe kapa efe ea matsatsi a phomolo.
Salate e nang le mango le shrimp e phehiloe hantle kapele. Ho tla hlokahala metsoako e latelang:
- shrimp ea lehloa - li-kilos tse 0.5;
- limango tse peli le li-avocado tse ngata;
- limes tse peli;
- letšoele la cilantro;
- khaba ea oli ea mohloaare;
- khaba ea mahe a linotsi.
Ke ka hona re lokelang ho hlokomela hore mahe a linotši a lefu la tsoekere a lumelloa ka bongata bo sa feteng khaba e le 'ngoe. U hloka ho tseba hore lihlahisoa tsa linotši tsa mefuta e itseng feela li lumelletsoe lijo - linden, acacia le buckwheat.
Ka saucepan, tlisa metsi a letsoai ho pheha ebe u eketsa shrimp moo, pheha metsotso e mengata. Kamora ho tšela metsi, hloekisa shrimp. Tlosa lekhapetla ka har'a mango le avocado, khaola ka lisenthimithara tse hlano.
Grate zest ka kalaka e le 'ngoe, sesa lero ho bona. Eketsa mahe a linotsi, oli ea mohloaare le cilantro e khabisitsoeng hantle ho zest le lero - ena e tla ba moaparo oa salate. Kopanya metsoako eohle. Lumella ho etsa salate bonyane metsotso e 15 pele u sebeletsa.
Ntle le salad ea shrimp, lenane la matsatsi a phomolo la batho ba nang le lefu la tsoekere le ka fapanyetsoa le sejana se nang le sebete sa likhoho le mango. Salate e joalo e lokiselitsoe kapele mme e tla makatsa esita le gourmet e tummeng ka ho fetisisa ka boleng ba eona ba tatso.
Lisebelisoa
- halofo ea kilogram ea sebete sa likhoho;
- Ligrama tse 200 tsa lettuce;
- oli ea mohloaare - likhaba tse 'nè tsa moaparo oa salate le likhaba tse peli tsa ho roka sebete;
- 'mango o le mong;
- likhaba tse peli tsa mosetareta le tekanyo e lekanang ea lero la lemone;
- letsoai, pepere e ntšo - ho latsoa.
Khaola sebete ka likotoana tse nyane ebe u Fry tlasa sekwahelo, letsoai le pepere. Kamora ho beha sebete ho thaole tsa pampiri ho tlosa litlhotsuoa tsa oli.
Ebola mango ebe u khaola li-cubes tse kholo. Khaola lettuce ka metopa e boima. Kopanya sebete, mango le lettuce.
Lokisetsa moaparo ka sekotlolo se ka thoko: kopanya oli ea mohloaare, mosetareta, lero la lemone le pepere e ntšo. Nako ea salate ebe e e tlohella bonyane halofo ea hora.
U sebelisa limango, u ka etsa li-sweets tse se nang tsoekere tse nang le tsoekere tse nang le "calorie" e tlase mme li tla loketseng batho ba loanang le boima ba 'mele.
Bakeng sa lits'ebeletso tse hlano tseo u li hlokang:
- makhasi a mango - li-kilos tse 0.5;
- likhaba tse peli tsa lero la lemone;
- Li-millilitere tse 130 tsa lero la aloe vera.
Ho etsa sorbet e monate ea litholoana, ho bohlokoa hore litholoana li butsoitse. Ebola mango le masapo, beha metsoako eohle ka har'a blender ebe o silila ka bongata bo boholo.
Ebe u fetisetsa motsoako oa litholoana ka sejelong ebe u beha ka sehatsetsing bonyane lihora tse hlano. Nakong ea solidifying, hlohlelletsa sorbet ka halofo e 'ngoe le e' ngoe. Sebeletsa ka ho sebeletsa linoelo tse arotsoeng. U ka khabisa sejana ka li-sprigs tsa sinamone kapa balm ea lemone.
Video e sehloohong sena e fana ka tataiso bakeng sa ho khetha limango.
