Lenaneo la nama ea kolobe le tlase bakeng sa lefu la tsoekere le ke ke la fella ntle le hore mehato ea linaleli e kenyelletsoe. Bo-makhopho ba Russia hangata ba khetha linaoa le lierekisi tsa setso, ba lebala hore lensisi ha e na thuso ea tsoekere, ebile e feta le limilone tse tloaelehileng ka palo ea livithamini le liamino acid.
Moetlo ona o emeloa ke mefuta e fapaneng e fapaneng ka chebahalo, nako ea ho pheha, sebopeho le tatso. Ka lebaka la mefuta ena e mengata, lensisi ha li khathatsehe le ts'ebeliso ea letsatsi le letsatsi. Li-carbohydrate tse ho eona li monya butle butle ka lebaka la dikahare tse phahameng tsa fiber le liprotheine, ntle le ho baka tsoekere ea tsoekere ka mofuta oa 2 lefu la tsoekere. Ka bokhutšoanyane potso ea hore na lensisi e ka ba le lefu la tsoekere ha ea lokela ho botsoa. Ka lefu lena, sehlahisoa sena se phetseng hantle, se phetseng hantle, se monate ebile se boreleli ha se khone ho hlalosoa.
Melemo ea batho ba nang le lefu la tsoekere le GI
Bakeng sa kotara, linaoa tsa lens li na le protheine e phetseng hantle, e enang hantle, ka hona, ka litšobotsi tse nang le phepo e ntle ba ka nkela bohobe bo tšoeu, lijo-thollo tse ling le litapole tse sa lumelloang ho tsoekere. Karolo ea Amino acid ea liprotheine e fapane; ho na le li-amino acid tse ka bang leshome le metso e 'meli lenseeng. Boholo ba tsona ha li khonehe 'me bakeng sa bophelo bo botle ba lokela ho kenella ka lijo kamehla:
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%
- Arginine. Ho bohlokoa haholo haeba lefu la tsoekere le rarahantsoe ke angiopathy, kaha le thusa ho boloka molumo oa methapo le ho khutlisetsa tsamaiso ea potoloho. Ho na le bopaki ba hore arginine e thusa ho loantša boima bo feteletseng mme e ntlafatsa ho itšireletsa mafung. Khaello ea Arginine e atile ho bana le ho batho ba baholo ba lefu la tsoekere.
- Leucine. Asino ena ea amino ke karolo ea liprotheine tsohle tsa 'mele, ke feela ka tekanyo e lekaneng eo ts'ebetso ea kholo ea mesifa e bang teng. Leucine e ntlafatsa mofuta oa "insulin", ka hona, lensisi e bohlokoa mofuteng oa 2 oa lefu la tsoekere ho bakuli ba seng ba qalile ho senya ts'ebetso ea pancreatic.
- Lysine. Lowers triglycerides ea mali, e fokotsa kotsi ea atherosclerosis.
- Tryptophan. E ntlafatsa mohopolo, e loantšana le ho tepella, e thibela khatello ea maikutlo.
Ka lebaka la thepa ea eona e phahameng ea fiber, lense e na le index ea "glycemic" e tlase. GI ea lijo-thollo tse felletseng - 25, 'me khetla e tlositsoe - 30. Ho fokotsa kholo ea tsoekere ea mali, ho kgothaletsoa ho eketsa lino tse tala bakeng sa tsoekere ea mellitus lijaneng tse nang le lik'habohaedreite tse potlakileng, kaha fiber e na le eona ka' moko.
Lentil le tsona li na le livithamini tsa B, haholo-holo thiamine le folic acid. Ke likhomphutha tsa metsi tse qhibilihang. Haeba lefu la tsoekere le tsamaea le polyuria, hangata ho ba le ho haella ha bona. Thiamine e hlokahala bakeng sa mokhoa o tloaelehileng oa metabolism, ts'ebetso ea pelo le methapo. Folic acid e sebelisoa ke 'mele ho hola lisele tse ncha, ka hona, ho kenella ka bongata' meleng ho bohlokoa haholo nakong ea kemaro le ho hlaphoheloa bokuling.
Sebopeho sa peo ea lente e omileng:
| Litaba tse 100 g | Lentils (Green, brown) | Lentil lekhonatha (e khubelu, e tshehla) | |||
| bongata | % ea sekhahla sa letsatsi | bongata | % ea sekhahla sa letsatsi | ||
| Lik'halori, kcal | 353 | 21 | 345 | 21 | |
| Nutrients, g | Li-squirrel | 26 | 34 | 25 | 33 |
| Mafura | 1 | 2 | 2 | 4 | |
| Lik'habohaedreite | 60 | 29 | 60 | 29 | |
| Lijo tse jang lijalo, g | 31 | 153 | 11 | 54 | |
| Vithamine mg | B1 | 0,9 | 58 | 0,5 | 34 |
| B2 | 0,2 | 12 | 0,1 | 6 | |
| B6 | 0,5 | 27 | 0,4 | 20 | |
| B9 | 0,5 | 120 | 0,2 | 51 | |
| PP | 2,6 | 13 | 1,5 | 8 | |
| Macronutrients, mg | Potasiamo | 955 | 38 | 578 | 23 |
| Magnesium | 122 | 30 | 72 | 18 | |
| Phosphorus | 451 | 56 | 294 | 37 | |
| Batla likarolo, mg | Iron | 7,5 | 42 | 7,5 | 42 |
| Manganese | 1,3 | 67 | 1,4 | 71 | |
| Zinc | 4,8 | 40 | 3,9 | 33 | |
Nakong ea ho pheha, bophahamo ba lense bo eketseha ka makhetlo a ka bang 3. Ho tsoekere ea lefu la tsoekere, 'nete ena e lokela ho tsotelloa ha u bala likhalori tsa khalori le lijo tse nang le lik'habohaedreite tse ho eona. Haeba ho 100 g ea lensisi tse ommeng ho na le 353 kcal le 60 g ea lik'habohaedreite, joale ho 100 g ea phehiloeng ho tla ba le kcal e ka bang 120 le 20 g ea lik'habohaedreite.
Na ho na le lithibelo tšebeliso
Contraindication bakeng sa ts'ebeliso ea lensisi:
- har'a li-legumes, lense e boemong ba 2nd ka mor'a soya ho litaba tsa purine. Ka ts'oaetso ea 100 g, 200 mg ea uric acid e thehoa 'meleng. Haeba lefu la tsoekere le tsamaisana le tlolo ea purine metabolism (gout kapa hyperuricemia), ho thibetsoe ho feta tekanyo e phahameng ea letsatsi le letsatsi ea li-purine - 500 mg. Ho sebelisa lensisi khafetsa ho ka lebisa ho ruruha ha lefu lena;
- ka urolithiasis le majoe a liphio, li-purine li ka baka sebopeho sa majoe a urate;
- joalo ka mehloaare eohle, lensisi li ka ntlafatsa ts'ebetso ea belisoa ka mpeng, ea baka ho thunya, bohloko. Hangata, phello e joalo e bakoa ke ho nona haholo ha linaoa, empa maemong a mafu a ka mpeng, ka lebaka la sebopeho sa enthanete, tsoekere e feteletseng ho lefu la tsoekere, mehopolo e sa thabiseng e ka hlaha hape kamora palo e nyane ea lensisi;
- Hoa tsebahala hore livithamini tse ling ha li lumellane. Ho kenyelletsoa lenseng ho kena-kenana le ho kenngoa ha vithamine B12 le calcium. Ho qoba litlamorao tse mpe, o hloka ho nka lintho tsena Lihora tse 6 kamora ho ja lensisi. Hape, se ke oa e ja ka nako e ts'oanang le nama e kantle le lijo tsa lebese.
Ke lenti efe eo ho leng molemo ho e khetha
Mefuta e fapaneng ea lensisi le likarolo tsa ts'ebeliso ea eona:
- Green e kholo - Ho rekisoa ho atile ho feta mefuta e meng ebile ho theko e tlase. Hangata e bitsoa poleiti. Ena ke khetho e ntle ka ho fetisisa ea lefu la tsoekere, fiber le livithamini tsohle li bolokiloe ho eona. Pheha likhahla tse joalo ka halofo ea hora kapa nako e teletsana. Lirosa tse tala li na le tatso e ngata e nang le phepo. Ha e silafatsoe hantle, ka hona e ka sebelisoa e le sejana sa lehlakoreng, motsoako oa salate kapa sopho.
- Bokhubelu - e nyane ka boholo, fekthering, karolo e kaholimo e tlosoa ho eona ka ho sesa, ebe peo e petsoha ka halofo. Ka lebaka la ho haella ha khetla, lensisi tse joalo tse nang le lefu la tsoekere li tla phahamisa tsoekere ho feta botala. Empa e pheha ka potlako, ka kotloloho ka metsotso e 12 ho fetoha porese. Li-sopho tse nyane tse khabisitsoeng, li-pastes li lokiselitsoe ho tsoa ho lense e khubelu ebe e eketsoa merohong ea meroho. Libanana le likuku tse nang le GI tse fokotsehileng li baka ho tsoa ho phofo ea lens.
- E tshehla - e tšoanang ka litšobotsi tse khubelu, empa e fokola haholo ho thekiso. Tatso e fapane hanyane, e na le trisi ea li-mushroom e bobebe. Liroto tse tšoeu li hantle haholo sopho ea tsoekere, empa e ka sebelisoa le lijaneng tse ling.
- Bosootho kapa Beluga - Mefuta e sa tloaelehang ebile e theko e phahameng haholo. Lithollo tsa eona li nyane, li tšoana le caviar e ntšo, li boloka sebopeho sa tsona nakong ea ho pheha. Hangata e sebelisoa li-salads, ho ba fa ponahalo ea pele le tatso e khahlehang.
Lentil mekhabiso ea batho ba lefu la tsoekere
Lentil Kohl
- tšela khalase ea lensisi tse tala ka metsi, letsoai ebe u belisa;
- ka nako ena, chop ea onion e nyane le kharafu ea konofolo, Fry ka oli ea meroho, eketsa thispone ea paste ea langa le le lej le phofo ea curry;
- Tšela likhele tse lokisitsoeng, tšela ka har'a motsoako o nkhang hamonate, kopanya le ho futhumala hantle.
Sopho e entsoeng ka lentil le champignons
- khabeloa khaba ea onion e 1, e ntšoa ka oli ka sopho;
- ekelletsa ho eona 1 rantipole, li-champignon tse 200 g;
- ts'oara mollo ka metsotso e meng e 5, ebe u eketsa khalase ea linoelo tse khubelu, litha e le ngoe ea metsi ebe u koala stewpan ka sekwahelo;
- kamora metsotso e 15 ea ho pheha, letsoai, pepere le grind ka blender;
- futhumatsa sopho e lokisitsoeng hape ebe e belisoa;
- fafatsa ka litlama ha o sebeletsa.
Lentils ka Cauliflower
- chop lieie le lihoete, Fry ka oli;
- eketsa khalase ea lensisi tse khubelu, metsi;
- simmer metsotso e 5;
- khaola kotara ea kholifulawa li-inflorescences tse nyane;
- tšela litamati tse peli ka motsotsoana ka metsi a belang, ebe o tlosa le ho peel, khaola likoto;
- eketsa k'habeche le tamati ho linaoa, letsoai le pepere;
- simmer ka metsi a manyane ho fihlela hamonate.
