Lijo tsa mofuta ofe kapa ofe oa lefu la tsoekere e lokela ho ba tse tlase-carb. Sena se tla u lumella ho laola maemo a tsoekere ea mali ka har'a meeli e tloaelehileng le ho sireletsa 'mele litlamorao tsa lefu le "monate".
Lijo tsohle li khethoa ho latela index ea glycemic (GI), empa khalori ha ea lokela ho nyahlatsoa. Kaha sesosa se tloaelehileng sa lefu la tsoekere la 2 ke botenya, mofuta oa ka mpeng.
Setsebi sa endocrinologist se bolella mokuli ka lijo tse lumelloang tse etsang lijo tse ka sehloohong. Hangata, ho lebala ho ela hloko lijo tse eketsehileng, joalo ka linate. Le ha bohlokoa ba bona bo sa nyenyefatsoe ke lingaka tse ngata.
Ka tlase re tla nahana ka mohopolo oa GI, na ho ka khoneha ho ja linate tsa phaene bakeng sa lefu la tsoekere, melemo ea tsona le tšebeliso ea letsatsi le letsatsi.
Pine Nuts Glycemic Index
Lenane la glycemic le bonts'a phello ea sehlahisoa kamora ho sebelisoa ha tsoekere ea mali. Ka mantsoe a mang, sekhahla sa ho fokotseha ha lijo tse nang le lik'habohaedreite. Ha e fokotsa lets'oao lena, e bolokeha lijo tsa mokuli.
Nakong ea ts'ebetso ea boitokiso, giiti e kanna ea eketseha hanyane, empa eseng haholoholo. Phapang e le 'ngoe feela ke lihoete, tse nang le index e ncha ea li-unit tse 35, le li-unit tse 85 tse phehiloeng.
Lijusi ha li lumelloe ho batho ba tsoekere, esita le ho litholoana tse nang le letšoao le lenyane. Ka kalafo ena, fiber e lahlehile, e ikarabellang bakeng sa phallo e ts'oanang ea tsoekere e maling.
Lenane le arotsoe likala tse tharo:
- ho tloha ho 0 ho isa ho 50 PIERES - tse tlase, lihlahisoa tse joalo ke tsona tse ka sehloohong kalafong ea ho ja;
- ho tloha ho tse 50 ho isa ho tse 69 - tse mahareng, lijo li lumelloa makhetlo a 'maloa ka beke;
- ho tloha diyuniti tse 70 ho ea holimo - lijo tse joalo li thibetsoe, kaha li ka baka tsoalo e matla ea tsoekere ea mali.
Ha u khetha lihlahisoa tsa lijo, tlhokomelo e boetse e lokela ho lefuoa ho likhalase tsa bona tsa khalori, hobane lijo tse nang le khalori e phahameng li lebisa ho batenya le ho thehoa ha li-cholesterol plaque.
Linate li na le sekhahla se tlase, empa ka nako e ts'oanang li na le likhalase tse ngata ho sa tsotelehe mofuta oa linate. Ka lefu la tsoekere, linate tse latelang lia lumelloa:
- kedare;
- walnuts;
- makotomane;
- li-cashews;
- peanate.
Linate tsa walnut le tsa phaene bakeng sa lefu la tsoekere la mofuta oa 2 li na le molemo o moholo oa 'mele, li o tlatselletsa ka li-amino acid, livithamini le likarolo tsa mohlala.
Kahoo, linate tsa phaene li na le GI ea li-unit tse 15 feela, likhalori ka ligrama tse 100 tsa sehlahisoa e tla ba 637 kcal.
Melemo ea linate tsa phaene
Linate tsa phaene tse nang le mofuta oa 2 lefu la tsoekere li bohlokoa haholo bophelong ba mokuli. Tsena li entsoe ka liprotheine tse ngata, tse anngoeng habonolo ke 'mele ho feta protheine e tsoang ho nama ea khoho.
Linate tsena li na le li-amino acid tse 19, livithamini le liminerale tse 'maloa. Tsena kaofela li etselitsoe mosebetsi oa 'mele hantle. Ho ja linate tsa phaene ho molemo halofo ea hora pele ho lijo tse ka sehloohong. Sena se hlalosoa ka mokhoa o hlakileng - sehlahisoa sena se etsisa tlhahiso e eketsehang ea cholecystokinin ea hormone, e romellang lipelaelo bokong mabapi le ho tlala hoa mmele. E fellang kateng le phello ea ho ho tlala ka likarolo tse nyane tsa lijo.
Ho molemo ho ja linate tsa kedare pele ho lijo tsa hoseng, kaha lijo tsena li na le lik'hilojule tse ngata. 'Me tšebetso ea' mele ea motho e oela feela halofo ea pele ea letsatsi. Ha ho hlokahale ho kopanya ho ja linate le lijo tsa protheine (nama, tlhapi) e le hore u qobe ho ja liprotheine tse ngata.
Linate tsa kedare li na le lintho tse joalo tse molemo:
- Li-amino acid tse 19;
- Vithamini A
- Vitamin E
- tšepe
- calcium
- molybdenum;
- manganese;
- cobalt;
- lecithin;
- phosphorus
Hoa hlokomeleha hore linate tsa phaene tse nang le lefu la tsoekere li monya hoo e ka bang 100%. Ts'ebeliso ea bona ea letsatsi le letsatsi ka teka-tekano e ka khotsofatsa 'mele ka livithamini le liminerale tse ngata.
Ka ho ba teng ha sehlahisoa sena ho menu, mokuli o fumana melemo e latelang bakeng sa 'mele.
- ts'ebetso ea ho theha madi e ea ntlafala;
- acuity ea pono e eketseha;
- thibelo ea atherosclerosis, molekane oa khafetsa oa bakuli ba bangata ba nang le lefu le "monate";
- nchafatso ea lisele tse senyehileng e ea potlakisa, 'me ana ke a mang a mathata a tloaelehileng a lefu la tsoekere;
- e theha mosebetsi oa endocrine system;
- e eketsa ho hanyetsa hoa mmele oa hau ho tsoaetsong ea li-etiologies tse fapaneng, maemong a lisele;
- methapo ea kedare e thusa ho tlosa majoe a liphio;
- e sebeletsa e le thibelo ea mafu a tsoang ka mpeng.
Linate tsa phaene bakeng sa batho ba nang le lefu la tsoekere ba ka sebelisoa ka mokhoa o hloekileng le ho lokisa li-tincture tse fapaneng tsa pholiso.
U tlameha ho tseba hore boleng ba phepo e nepahetseng bo jaroa feela ke peo e sa hlalosoang.
Pheko ea methapo ea kutlo
Tsitlella linate tsa phaine bakeng sa lefu la tsoekere ho vodka kapa joala feela. Haeba u nka qeto ea ho phekoloa ka tincture, kannete u lokela ho tsebisa endocrinologist ka eona 'me u lule u lekola tsoekere ea mali.
Ho lokela ho hopoloa hore joala bo ka baka glycemia e liehang. Ho qoba sena, tincture e lokela ho nooa ka mpeng e felletseng kapa ha e ntse e ja. Tincture ea kedare ke pheko ea pholiso, empa eseng seno se nooang letsatsi le letsatsi.
Li-tincture li lokiselitsoe feela ho tloha lisebelisoa tse tala tsa boleng bo holimo. Empa u ka e khetha joang? Karabo e bonolo - khetla e sootho ka 'mala, mebala e meng e ka supa polokelo ea sehlahisoa nako e telele. Pele o lokisa tincture efe kapa efe, linate tsa pine ea inshell li lokela ho fafatsoa ka metsi a belang e le hore motho a tsebe ho tlosa monko o itseng.
Tincture e lokiselitsoe ka tsela e latelang:
- Hlatsoa ebe u hlatsoa ligrama tse 300 tsa linate ka metsi a belang, hlatsoa metsi;
- beha sehlahisoa ka sejaneng sa khalase;
- tšela linate ka 500 ml ea vodka kapa joala;
- tsitlella sebakeng se futhumetseng matsatsi a leshome.
Tincture ena e tla eketsa ho itšireletsa mafung a tsoekere le ho hloekisa mali. Nka seno sa kedare nakong ea lijo, halofo ea thispone, makhetlo a mararo ka letsatsi.
Nako ea kalafo e ka ba matsatsi a mashome a mararo.
Lijoa ka linate tsa phaene
Nate ena ea lefu la tsoekere e ka sebelisoa e le sehlahisoa se ikemetseng, 'me u ka pheha lisakha le lisose tse fapaneng. Ka tlase ho tla hlalosoa lijana tse tsebahalang haholo le tse potlakileng haholo tsa ho pheha.
Salate ea Bean e nang le linate e tšeloa ka mofuthu ebile e bata. E tla ba lijo tsa hoseng tse phetseng hantle bakeng sa mokuli mme li tla fana ka maikutlo a ho hlasimoloha nako e telele. E boetse e lumelloa ho e sebelisa ka poso.
Lihlahisoa tsohle tsa salate li na le GI e tlase, kahoo li ke ke tsa ama boemo ba tsoekere maling. Ho roala ho entsoe ka oli ea mohloaare. Tatso ea eona e ka tlatselletsoa ka litlama le meroho, kaha pele e ne e tsitlallela oli ho eona ka lihora tse leshome le metso e 'meli sebakeng se lefifi. Bakeng sa tincture ea oli, metsoako e joalo e sebelisoa hangata - konofolo, pepere ea pepere, thyme.
Ho etsa salate ea linaoa, o tla hloka lihlahisoa tse latelang:
- linaoa tse khubelu tse phehiloeng - ligrama tse 200;
- Litapole tse 2 tsa linate tsa kedare;
- asene ea veine - likhaba tse 2;
- peo ea coriander - 1 khaba;
- li-clove tse peli tsa konofolo;
- onion e le 'ngoe;
- thipa ea dill;
- oli ea mohloaare bakeng sa ho halika;
- letsoai, pepere e ntšo ea lefats'e - ho latsoa;
- kharenate ho khabisa sejana.
Fafatsa lieie ho fihlela e phehiloe, eketsa linaoa tse phehiloeng ho eona, letsoai le pepere, tšela metsotso e mengata tlasa sekwahelo. Kamora ho tšela linate tsa phaene, lipeo tsa coriander le konofolo li ile tsa feta mochineng. Tšela asene ea asene. Fry ea metsotso e meraro, e hlohlelletsa kamehla.
Tšela salate ka sekotlolo, fafatsa ka parsley e khethiloeng le lipeo tsa kharenate. Salate ena e tla tlatsana hantle le lethathamo la feshene bakeng sa batho ba tsoekere ba mofuta ofe kapa ofe.
Video e sehloohong sena e hlalosa mokhoa oa ho khetha linate tsa phaene tsa boleng bo nepahetseng.
