Ka lilemo tse ling le tse ling tse leshome, lijo tsa rona li ntse li fetoha, eseng tse ntle: re ja tsoekere e ngata le mafura a liphoofolo, meroho e fokolang le lijo-thollo. Liphetho tsa liphetoho tsena ke seoa sa lefu la tsoekere le aparetseng lefatše lohle. Porridge ea lefu la tsoekere la mofuta oa 2 ke karolo ea bohlokoa ea lijo, mohloli oa lik'habohaedreite tse thata le tsa fiber, tse hlokahalang bakeng sa bophelo bo botle ba livithamini le liminerale. Har'a lijo-thollo ho na le "linaleli", ke hore, glycemia e sebetsang ka ho fetisisa ebile e sa sebetseng haholo, le ba kantle ho naha ba bakang tsoekere e tšoanang le sekhechana sa meqomo ea botoro. Nahana ka litekanyetso life tseo u li hlokang ho khetha lijo-thollo, tseo lijo-thollo li lumelletsoeng ho li kenyelletsa lijong tsa hau ntle le tšabo.
Hobaneng lijo-thollo li lokela ho ba teng lenaneng la tsoekere?
Ho limatlafatsi, ke lik'habohaedreite feela tse nang le phello e tobileng ho glycemia ho lefu la tsoekere. Lijong tsa motho ea phetseng hantle, ba lula ho feta 50% ea likhalori tsohle. Bakuli ba lefu la tsoekere ba tlameha ho fokotsa bongata ba lik'habohaedreite, ba siea lijong feela e le tsona tsa bohlokoa haholo: lijo-thollo le meroho. Ha ho khonehe ho khetholla lik'habohaedreite ka ho feletseng, kaha ke mohloli o ka sehloohong oa matla.
Lithollo tsa mofuta oa 2 tsa tsoekere ke mehloli e metle ea livithamini tsa B1-B9. Litaba tsa limatlafatsi tsena ka 100 g ea lijo-thollo tse sa lokisoang li ka fihla ho 35% ea tlhoko ea letsatsi le letsatsi. Vitamin B ea lefu la tsoekere e jeoa ka mafolofolo ho feta ho batho ba phetseng hantle. Haholo-holo ke tlhoko ea lefu la tsoekere le bolaeang. Li-vithamine tsena li fokotsa khatello ea methapo ea kutlo, li thusa ho boloka letlalo le phetseng hantle, mahlo le ho ntlafatsa li-membrous tsa mucous. B3 le B5 li kenelletse ka kotloloho lits'ebetsong tsa metabolic, li kenya letsoho ho tloaelehileng tsa cholesterol, li tsosetsa mala. B6 ke lipotropic, e thibela khatello ea kelello ea lefu la tsoekere - mafura a hepatosis.
Lefu la tsoekere le khatello e matla e tla ba ntho ea khale
- Ts'oarelo ea tsoekere -95%
- Ho felisoa ha vein thrombosis - 70%
- Ho felisa ho otla ha pelo e matla -90%
- Ho tlosa khatello e phahameng ea mali - 92%
- Keketseho ea matla mots'eare, ho ntlafatsa boroko bosiu -97%
Metsoako ea lijo-thollo ea lijo-thollo ha e na moruo o tšoanang. Liminerale tsa bohlokoa ka ho fetisisa tse fumanoang likomkomere bakeng sa lefu la tsoekere la 2 ke:
- Manganese e fumaneha ho li-enzyme tse fanang ka metabolism ea lik'habohaedreite, e ntlafatsa ts'ebetso ea eona ea insulin, hape e thibela liphetoho tse mpe masapong le lithong. Ka 100 g ea buckwheat - 65% ea ts'ebetso ea manganese ea letsatsi le letsatsi e khothalletsoang.
- Zinc e hlokahala bakeng sa ho theha insulin le lihormone tse ling. 100 g ea oatmeal ka karolo ea boraro e khotsofatsa tlhoko ea letsatsi le letsatsi ea zinc.
- Copper ke antioxidant, e hlohlelletsang metabolism ea protheine, e ntlafatsa phepelo ea lisele tsa pherekano ka oksijene. Ho 100 g ea harese - 42% ea palo ea koporo e hlokahalang ka letsatsi.
E leng lijo-thollo ho fana ka likhetho
Lik'habohaedreite tsa sebopeho se fapaneng li na le litlamorao tse fapaneng ho glycemia. Lik'habohaedreite tse thibetsoeng tsoekere li na le "monosaccharides" le tsoekere e ngata. Ka potlako li senya le ho monya, li eketsa tsoekere ka mokhoa o hlollang. Ka tloaelo li na le lihlahisoa tse nang le tatso e monate: mahe a linotši, lino tse nang le litholoana, li-pastries, pastries. Li-carbohydrate tse ling tse boima ho li ja li sebetsa ka tekanyo e fokolang ho tsoekere. Molek'hule ea bona e na le sebopeho se rarahaneng ho feta, ho nka nako ho e senya ho fihlela li-monosaccharides. Baemeli ba lik'habohaedreite tse joalo - bohobe, bijoule, lijo-thollo.
Lebelo la ho lekanya tsoekere e rarahaneng ha le amehe feela ke sebopeho, empa le ts'ebetso ea sehlahisoa ea sehlahisoa. Ka hona, sehlopheng sa lik'habohaedreite tse rarahaneng ho na le tse sa sebetseng hantle. Ka lefu la tsoekere la mofuta oa bobeli, ho hloekisoa le ho feta ha mongolo o mong le o mong ho ama glycemia hampe. Mohlala, lijo-thollo kaofela kapa bohobe ba mabele bo tla baka tsoalo e nyane ea tsoekere ho feta bohobe bo tšoeu. Haeba re bua ka lijo-thollo, khetho e ntle ka ho fetisisa e kholo, e lenngoe hanyenyane feela, ha e fuoe kalafo ea mocheso.
Litšobotsi tse ka sehloohong tsa lijo-thollo tse ling tsa tsoekere ke se nang le lik'habohaedreite ho sona le boemo ba ho monya ha bona, ke hore, index ea glycemic.
Tlhahisoleseling e mabapi le lijo-thollo tse tsebahalang e bokelloa tafoleng:
| Meroho | Khalori ka 100 g ea sehlahisoa se omileng | Karolo ea 'mele ka 100 g, g | Eo li-carbohydrate tse haellang (fiber), g | XE ho 100 g | GI |
| Lekala la rye | 114 | 53 | 44 | 0,8 | 15 |
| Wheat bran | 165 | 61 | 44 | 1,4 | 15 |
| Yachka | 313 | 65 | 8 | 4,8 | 25 |
| Perlovka | 315 | 67 | 8 | 4,9 | 30 |
| Oatmeal | 342 | 56 | 8 | 4 | 40 |
| Poltava koro | 329 | 68 | 4 | 5,3 | 45 |
| Artek Wheat | 329 | 69 | 5 | 5,3 | 50 |
| Bulgur | 342 | 76 | 18 | 4,8 | 50 |
| Buckwheat | 343 | 72 | 10 | 5,2 | 50 |
| Couscous | 376 | 77 | 5 | 6 | 50 |
| Hercules Flakes | 352 | 62 | 6 | 4,7 | 50 |
| Millet | 342 | 67 | 4 | 5,3 | 50 |
| Rosa e sootho | 370 | 77 | 4 | 6,1 | 50 |
| Manka | 333 | 71 | 4 | 5,6 | 60 |
| Raese e telele ea mabele | 365 | 80 | 2 | 6,5 | 60 |
| Metsoako ea poone | 328 | 71 | 5 | 5,5 | 70 |
| Round ea lijo-thollo | 360 | 79 | 0 | 6,6 | 70 |
| Lirosa tse utsoitsoeng | 374 | 81 | 2 | 6,6 | 75 |
Pele ho tsohle, ela hloko lijo-thollo tsa thollo. Ha e le kholoanyane, tsoekere e potlakileng le e phahameng e tla nyoloha kamora ho ja. Lebelo la ho hlohloreha ha porridge ho latela litšobotsi tsa motho ka mong tsa tšilo ea lijo, ka hona ho ka se khonehe ho itšetleha ka leihlo la boleng ba GI. Mohlala, bakeng sa mofuta o mong oa lefu la tsoekere, mofuta oa "buckwheat o tsosa tsoekere haholo" ho ba bang - hoo e ka bang imperceptibly. O ka tseba feela phello ea lijo-thollo tse itseng ho glycemia ea hau ka ho lekanya tsoekere ka mor'a ho ja.
Ho a khonahala ho bala hore na ho na le lijo-thollo tse kae lijong tsa mofuta oa tsoekere ea mofuta oa bobeli tse sebelisitsoeng lijong tsa bohobe. Ho ja ka mokhoa o khothalletsoang oa letsatsi le letsatsi (ha ho kenyeletse lijo-thollo feela, empa le lik'habohaedreite tse ling):
| Mokhoa oa bophelo | XE ka letsatsi | |
| Boima ba lefu la tsoekere bo tloaelehile | Ho fokotsa boima ba 'mele hoa hlokahala | |
| Ha e sebetse, ho phomola betheng | 15 | 10 |
| Mosebetsi oa boroko | 18 | 13 |
| Kakaretso ea ketsahalo, koetliso ea nako le nako | 25 | 17 |
| Ts'ebetso e phahameng, koetliso ea kamehla | 30 | 25 |
Lijo No. 9, tse etselitsoeng batho ba nang le lefu la tsoekere, le tsona li tla u thusa ho fumana hore na ho na le thollo e kae e lumelletsoeng bakeng sa lefu la tsoekere la 2. E u lumella ho ja lijo-thollo tse ka bang 50 g ka letsatsi, ha feela tsoekere e lefelletsoe hantle. Buckwheat le oatmeal li khethoa.
Ke mefuta efe ea lijo-thollo e ka tlatsang lefu la tsoekere la 2?
Khetho e ntle ka ho fetesisa ea lijo-thollo tse tsoang li-buckwheat, harese, habore le linaoa: lierekisi le lensisi. Ka lithibelo tse ling, li-porridge tsa poone le lijo-thollo tse fapaneng tsa koro li lumelloa. Haeba ka lefu la tsoekere mellitus li phehiloe ka nepo ebile li kopantsoe hantle le lihlahisoa tse ling, lijo tse lokiselitsoeng li ka ama tsoekere e nyane hanyane. Ke lijo-thollo life tse ke keng tsa jeoa: raese e tšoeu ,zala le semolina. Ka mokhoa ofe kapa ofe oa ho pheha, ba tla lebisa keketseho e kholo ea tsoekere.
Melao-motheo ea ho pheha lijo-thollo tsa lefu la tsoekere la mofuta oa 2:
- Phekolo e nyane ea mocheso. Li-Groats ha lia lokela ho belisoa hore e be maemong a tšoanang. Ho khethoa lijo-thollo tse loase tse tsoekere hanyane. Lithollo tse ling (li-buckwheat, oatmeal, karolo ea koro) li ka jeoa le tsoekere e tsoekere. Ho etsa sena, ba hloka ho tšela metsi a belang mme ba tsamaee bosiu.
- Porridge e phehiloe holim'a metsi. Qetellong ea ho pheha, o ka eketsa lebese le nang le mafura a tlase.
- Puru ea tsoekere ea mofuta oa 2 ha se sejana se monate, empa sejana se lehlakoreng kapa karolo ea sejana se thata. Ha ba beha tsoekere le litholoana. Joalo ka linate, linate lia amoheleha, meroho, meroho e lakatseha. Khetho e ntle ke phofo e nang le nama le meroho e mengata.
- Bakeng sa thibelo ea atherosclerosis le angiopathy, phofo e nang le lefu la tsoekere e nokiloe ka meroho, eseng oli ea liphoofolo.
Oatmeal
Boholo ba limatlafatsi li ka har'a khetla ea oat. Ha matla a oats a hloekisoa, a sithabetse, a tsitsitsoe, ha a na thuso. Ho pheha ka bonolo ho oatmeal hang-hang, hoo u hlokang feela ho tšela metsi a belang, ha e le hantle, ha ho tšoane le bokae ba botoro: e lula e le limatlafatsi tse fokolang. Ho lijo-thollo tsa oat tse felletseng, litaba tsa vithamine B1 li 31% ea tloaelo, ho Hercules - 5%, ka li-oat flakes tse sa hlokeng ho pheha, le hanyane. Ntle le moo, ha lijo-thollo li sebetsoa hamolemo, ho ba teng tsoekere e ngata ho lona, ka hona, ka lefu la tsoekere la mofuta oa 2, khetho e ntle ka ho fetisisa ea oatmeal ke li-flakes bakeng sa ho pheha nako e telele. Li tšeloa ka metsi a belang ebe li tloheloa hore li ruruhe ka lihora tse 12. Proportions: karolo e le 'ngoe e sesa metsi a likarolo tse 3-4. Oatmeal ha ea lokela ho jeoa khafetsa makhetlo a 'maloa ka beke, kaha e tsoa ho calcium' meleng.
Buckwheat
Lilemo tse mashome a mahlano tse fetileng, phofo ea buckwheat e nkuoa e le ea bohlokoa ka ho fetisisa, ka nako ea khaello, bakuli ba nang le lefu la tsoekere ba bile ba e amohela ka litlankane. Ka nako e 'ngoe, buckwheat e ile ea khothalletsoa le mokhoa oa ho fokotsa tsoekere. Boithuto ba morao-rao bo akaretse motheo oa saense bakeng sa likhothaletso tsena: Chiroinositol e fumanoa ka buckwheat. Oa fokotsa khanyetso ea insulin mme e khothaletsa ho tlosoa ha tsoekere ka potlako ho methapo ea mali. Ka bomalimabe, ntho ena ka buckwheat e natefisoa ka bonolo ka setene, ka hona, porridge ea buckwheat e ntse e eketsa glycemia. Ntle le moo, phello ea hypoglycemic ea chiroinositol e bontsa hole le mofuta o mong le o mong oa lefu la tsoekere. Haholo ka buckwheat ho lefu la tsoekere
Harese le harese
Likomkomere tsena ke sehlahisoa sa ts'ebetso ea harese. Pearl harese - lijo-thollo kaofela, harese - e sithabetseng. Porridge e na le motsoako o haufi ka ho fetesisa: vithamine B3 e ngata le B6, phosphorous, manganese, koporo. Barley e na le GI e tlaase ka ho fetisisa har'a lijo-thollo, ka hona e sebelisoa haholo lijong tsa bakuli ba nang le lefu la tsoekere.
Pearl harese ea lefu la tsoekere ke nete ea bobeli e phethahetseng. Khalase ea harese e tšeloa ka metsi a batang bosiu. Hoseng, metsi a khangoa, lijo-thollo lia hlatsuoa. Pheha poleiti ka likopi tse 1.5 tsa metsi tlasa sekoaelo ho fihlela e fela metsi, ka mor'a moo pan e koaheletsoe bonyane lihora tse peli. Eiee e halikiloeng, sechu, li-mushroom tse halikiloeng, linoko li ekeletsoa ka harese ea harese.
Li-groats tsa harese li phehiloe ka potlako: li hlatsoa, li tšeloa ka metsi a batang, li omelletsoe ka tlas'a sekwahelo metsotso e 20, ebe li siuoa hore li qete metsotso e meng e 20. Proportions: 1 tsp. Liraka - 2,5 tsp. Metsi. Meroho e halikiloeng e eketsoa ka seatla se bulehileng ka kharaleng ea barele e entsoeng ka crumbly e halikiloeng: k'habeche, lierekisi tse tala, li-eggplant, linaoa tse tala.
Koro
Li-groats tsa Wheat li fumaneha ka mefuta e 'maloa. Le lefu la tsoekere, o ka kenyeletsa ho tse ling tsa tsona feela:
- Porta ea poltava ha e sebetse hanyane feela, karolo ea likhetla tsa koro e bolokiloe ho eona. Bakeng sa phepo e nepahetseng ea lefu la tsoekere, lijalo tse kholo ka ho fetisisa tsa Poltava No. 1 li loketse haholoanyane. E phehiloe ka tsela e ts'oanang le harese, e sebelisoang lijana tse kholo le sopho.
- Artek - koro e halikiloeng hantle, e pheha ka potlako, empa tsoekere e tsosa le ho feta. Ho molemo ho pheha lijo-thollo tsa tsoekere ho Artek ka thermos: tšela metsi a belang ebe u siea whisk ka lihora tse ngata. Mokhoa oa setso o nang le tsoekere le botoro ha se oa batho ba 2 ba lefu la tsoekere. Tšusumetso e nyane ho tsoekere ea mali e tla ba le motswako oa lijo-thollo tsa koro le meroho e mecha, tlhapi, likhoho.
- Li-bulgur groats li sebetsoa le ho feta, lijo-thollo tsa koro kaha ha li hateloe feela, empa li boetse li phehiloe ka mokhoa oa pele. Ka lebaka la sena, bulgur e pheha ka potlako ho feta khapole ea koro e tloaelehileng. Ho lefu la tsoekere, lijo-thollo tsena li sebelisoa ka bongata, haholo ka sebopeho se batang e le karolo ea salate ea meroho. Lijo tsa setso: tamati e ncha, parsley, cilantro, eiee e tala, oli ea mohloaare, e phehiloeng le e halikiloeng ea bulgur.
- Couscous e fumanoa ho semolina. Ho pheha letsoele, ho lekane ho e tšela metsotso e 5 ka metsi a belang. Ka bobeli motsoala le semolina bakeng sa lefu la tsoekere ha li lumelletsoe ka thata.
Lero
Ho raese, liprotheine tse fokolang (makhetlo a 2 a ka tlase ho li-buckwheat), mafura a phetseng hantle a meroho a batla a le sieo. Boleng ba phepo e nepahetseng ea raese e tšoeu ke lik'habohaedreite tse nang le phepo. Mofuta ona oa tsoekere o tšoaetsanoa, kaha ka tsela e sa lebiseng o lebisa keketseho e matla ea tsoekere. Lenane la glycemic la raese e sootho ha le tlaase haholo, kahoo le ka kenngoa lijong ho isa tekanyong e lekanyelitsoeng. Bala haholoanyane ka raese ho lefu la tsoekere
Millet
Lintlha tse ho GI ea li-millet porridge diverge, empa mehloling e mengata li bitsa index 40-50. Millet e na le protheine e ngata (hoo e ka bang 11%), livithamini B1, B3, B6 (100 g kotara ea tšebeliso e tloaelehileng), magnesium, phosphorus, manganese. Ka lebaka la tatso, porridge ena ha e sebelisoe seoelo. Mofuteng oa 2 oa lefu la tsoekere, nyalothe e eketsoa sebakeng sa raese le bohobe bo tšoeu ho lihlahisoa tsa nama tse halikiloeng.
Pea le Lentil
GI ea lierekisi le lensisi tse tala ke 25. Lihlahisoa tsena li na le protheine e ngata (25% ka boima), fiber (25-30%). Li-legum ke tsona tse ka nkang sebaka sa lijo-thollo tse thibetsoeng tsoekere. Li sebelisoa bakeng sa lithuto tsa pele le lijana tsa lehlakoreng.
Motsoako o bonolo oa khapole ea pea: inela khalase ea lierekisi bosiu, pheha ka mocheso o tlase ho fihlela o belisoa ka botlalo. Arohane, Fry khabeloa khabeloa eiee ka oli ea merogo, nako le tsona phofo.
Linen
Lioli tse mafura li etsa karolo ea 48% ea peo ea folaxe; mabapi le litaba tsa omega-3, folaxe ke mohale har'a limela. Hoo e ka bang 27% ke fiber, 'me 11% ke fiber e jang nama ea tlhaho - mucus. GI ea peo ea folaxe - 35.
Porese ea flaxseed e ntlafatsa tšilo ea lijo, e fokotsa takatso ea lijo, e fokotsa litakatso tsa liswiti, e fokotsa tsoekere ha o qeta ho ja, e fokotsa cholesterol. Ho molemo ho reka peo ea maleme a mang ebe u ikotla ka sefuba. Peo e pharalletseng e tšeloa ka metsi a batang (karolo ea likarolo tse peli tsa metsi ho isa karolong e le 'ngoe ea peo) ebe e khothalletsoa ho tloha lihora tse peli ho isa ho tse leshome.
