Li-prunes ke kalafo e phetseng hantle le e monate eo batho ba baholo le bana ba e ratang. Li-plums tsohle li loketse ho fumana litholoana tsena tse omisitsoeng, empa li-prunes tse monate ka ho fetisisa li fumanoa ho plums ea Hungary. Li-prunes li ka jeoa ka mokhoa o tloaelehileng le ka mokhoa oa lipompong, li sebelise ha ho etsoa li-sweets, lisalate le lijana tsa nama. O mong oa melemo ea li-prunes ke hore mofuta oa 2 lefu la tsoekere ha o thibele ho kenngoa ha sehlahisoa sena lijong.
Na li-prunes li ka ba mofuta oa diabetes?
Lingaka ha li thibele bakuli ba mofuta oa 1 le lefu la tsoekere la 2 nako le nako ho ja mefuta e itseng ea litholoana tse omisitsoeng, tse kang liapolekose tse sa omisitsoeng, morara o omisitsoeng kapa li-prunes. Ke nnete, o ka its'ila ka plums e omisitsoeng khafetsa, hobane sesepa, joalo ka lipompong tse ling tse ngata, se lemaletse kapele ebile se lakatsa ho ja ho feta.
Bokhoni ba lefu la tsoekere ho linako tse ling pamper ka boona bo bakoa ke hore sehlahisoa se na le index e tlase ea glycemic, ho bolelang hore e ke ke ea baka tsitsipano e matla maemong a tsoekere ea mali.
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%
Ho joalo, ke li-prunes tsa boleng bo phahameng feela tse lokelang ho jeoa. E le hore u se ke ua etsa phoso ha u khetha sehlahisoa, ho hlokahala hore u ithute ka hloko ka monokotsoai: e lokela ho ba nama, e nkoe 'me ka nako e ts'oanang e be bonolo. 'Mala oa li-prunes o lokela ho ba motšo, melee ka boeona e tlameha ho ba le khanya.
Li-prunes tse omileng, tse thata kapa tse thata li tla baka kotsi molemong oa botle. Ho belaela ho lokela ho baka 'mala o moputsoa oa berry - e bontša tlolo ea melao ea polokelo le ea lipalangoang.
Melemo ea li-prunes tsa lefu la tsoekere
Li-Prunes, joalo ka lihlahisoa tse ling tsa tlhaho, li na le livithamini le liminerale tse ngata tse hlokahalang bakeng sa batho. Bongata ba tsona li bohlokoa haholo ho batho ba phetseng hantle 'me ba thaepa lefu la tsoekere la bobeli.
Karolo ea bohlokoa ea li-prunes ke fiber kapa, ka mantsoe a mang, fiber ea ja. Likahare tsa fiber tse ho eona ke 7%, ke hore, ligrama tse 7 tsa fiber ea lijo bakeng sa ligrama tse ling le tse ling tsa 100 tsa sehlahisoa. Fiber ha e kenngoe ka mpeng, empa e sebetsoa ke microflora ea mala. Ho ja lijo tse nang le mafura a mangata ho thusa ho fokotsa tšilo ea lijo ebile ke thibelo e ntle ea ho qhala. Qoba ho ruruha le 'nete ea hore likarolo tse ling tsa li-prunes li na le phello e bonolo ea laxative.
Ntle le fiber, li-prunes li na le li-antioxidants tse eketsang sesole sa 'mele ho itšireletsa linthong tse mpe tse kang maemo a mabe a tikoloho, khatello ea maikutlo, mokhathala, joalo-joalo.
Prunes e na le livithamini tse ngata tse thusang 'mele ho sebetsa hantle:
| Sehlooho | Likahare (mcg / 100 g) | Dose ea letsatsi le letsatsi (mcg) | Matšoao a Hypovitaminosis |
| Vitamin A (Retinol) | 39 | 800 | Ho senyeha hoa pono, mafu a mahlo, letlalo le omeletseng, dandruff, mafu a tšilo ea lijo |
| Vitamin B1 (Thiamine) | 51 | 1100 | Edema, tshilafalo, lefu la methapo le methapo ea pelo |
| Vitamin B2 (Riboflavin) | 186 | 1900 | Ho ruruha ha molomo le molomo, maikutlo a tukang a letlalo, bofokoli, takatso e fokolang ea lijo, hlooho e bohloko |
| Vitamin B5 (pantothenic acid) | 422 | 5500 | Ho sithabela maikutlo, ho robala hantle, mokhathala, ho tšoenyeha, bohloko ba mesifa, hlooho e bohloko |
| Vithamine B6 (Pyridoxine) | 205 | 1800 | Dermatitis, stomatitis, conjunctivitis, khatello ea maikutlo, mokhathala, ho teneha, polyneuritis |
| Vitamin B9 (folacin) | 4 | 190 | Mokhathala, ho teneha, ho hloka thahasello, phokolo ea mali, ho hloka boroko, matšoenyeho, mathata a ho hopola, ho kuta moriri |
| Vitamin C (Ascorbic Acid) | 600 | 85000 | Pallor, letlalo le omeletseng, marenene a tsoang mali, ho itšireletsa mafung, ho lahleheloa ke moriri, pholiso e liehang ea linama |
| Vitamin E (tocopherol) | 430 | 6100 | Musical dystrophy, lefu la sebete, ho omella, ho hlonama le ho kuta moriri, letlalo le hlephileng |
| Vitamin K | 59 | 75 | Ho tsoa mali khafetsa le ho ruruha ha mali, marenene a tsoang mali, hypoprothrombinemia, nosebleeds |
| Vitamin PP (Niacin) | 1882 | 22000 | Ho sithabela maikutlo, hlooho e bohloko, mokhathala, ho tsekela, makhopho a letlalo le ho ruruha, bofokoli |
Ntle le moo, sebopeho sa li-prunes se kenyelletsa lintho tse hlokahalang bakeng sa 'mele:
- phosphorus;
- Sodium
- zinki;
- tšepe
- calcium
- potasiamo
- magnesium
Ho totobetse hore likarolo tse ngata tsa li-prunes li na le phello e molemo ho 'mele ka kakaretso le sesole sa' mele haholo-holo. Hoa tsebahala hore batho ba bangata ba nang le lefu la tsoekere la mofuta oa 2 ba na le bothata ba ho itšireletsa mafung, ho sebelisa litholoana ka mokhoa o itekanetseng ho tla thusa ho rarolla bothata bona. Litlamorao tse ntle tsa li-prunes ho lefu la tsoekere la mofuta oa 2 le tsona li ka bonahala ho se latelang:
- antibacterial phello;
- ho fokotseha ha mokhathala, boroko bo ntlafalitsoeng;
- ho fokotsa khatello ea mali;
- ntlafatso ea tsamaiso ea methapo;
- Thibelo ea majoe a liphio.
Lenane la glycemic le boleng ba matla
Bakuli ba lefu la tsoekere ke batho ba shebang ka hloko index ea glycemic ea lijo tse jeoang, hobane e u lumella ho lekola phello ea lijo tsoekere ea mali. Li-prunes li na le index ea glycemic e tlase, boleng ba eona ke 29. Lihlahisoa tse nang le index e tlase ea glycemic li kenngoa butle mme li fa matla ho 'mele butle-butle, kahoo ho tlala ho utloahala nako e telele.
Ha e le boleng ba matla, mona li-prunes li na le lipontšo tse ntle. Ho khothalletsoa ho e sebelisa eseng feela ka mofuta oa 2 lefu la tsoekere, empa hape le bakeng sa batho ba lekang ho theola boima ba 'mele kapa ho shebella bophelo ba bona bo botle.
| Boleng ba phepo e nepahetseng ea li-prunes | Ka 100 g ea sehlahisoa | Ka prune e le 1 (karolelano) |
| Boleng ba matla | 241 kcal (1006 kJ) | 19.2 kcal (80.4 kJ) |
| Lik'habohaedreite | 63.88 g | 5.1 g |
| Sahara | 38.13 g | 3.05 g |
| Li-squirrel | 2.18 g | 0.17 g |
| Mafura | 0.38 g | 0.03 g |
O ka ja bokae?
Lefu la tsoekere le bolela ho ikhetholla ho felletseng ho lijo tsa lijo tse nang le index e phahameng ea glycemic le tsoekere e ngata. Leha taba ea hore tsoekere e fumanehang ka har'a li-prunes e fihla ho 40%, e ntse e khona ho e ja.
Bakuli ba lefu la tsoekere ba eletsoa hore ba se ke ba ja li-prunes tse sa feteng 20 ka letsatsi, ke hore, ka mefuta e ka bang 2-3 e bohareng.
Sehlahisoa se ka sebelisoa ka mekhoa e fapaneng:
- monokotsoai o tlatsitsoeng ka metsi a belang;
- ka oatmeal le lijo-thollo tse ling;
- ka Salads;
- prune jeme;
- casseroles.
Ngoliso ea lefu la tsoekere
Bakeng sa lijo tsa hoseng, batho bohle ba eletsoa ho ja oatmeal. Litsebi tsa tsoekere li ka eketsa li-prunes ho eona hore li latsoe. Ho etsa lijo-thollo tse phetseng hantle, u hloka ho tšela oatmeal ka metsi a chesang le ho e belisa metsotso e 'maloa ho fihlela phofo e le bonolo. Kamora moo, litholoana tse 2 tse ommeng li hloka ho khaoloa likotoana tse nyane ebe li eketsoa ka sejana.
Risepe ea mantlha
Batho ba bangata ba rata ho ja salate ea prune. Ho e lokisa, o tla hloka metsoako e latelang:
- Letlapa la likhoho le phehiloeng;
- Lehe la likhoho le phehiloeng;
- Likomkomere tse ncha - likotoana tse 2;
- Prunes - likotoana tse 2;
- Yoghur ea tlhaho e tlase;
- Mosetareta
Mosetareta le yoghur li tlameha ho tsoakoa, ena e tla ba seaparo sa salate. Lithako tsohle tse tiileng li lokela ho khaoloa hantle le ho beoa ka tatellano e bontšitsoeng lenaneng la sehlahisoa. Sekhahla se seng le se seng se tlatsitsoe ka moaparo. Litsebi tsa tsoekere li hloka ho ja salate hanyane, makhetlo a 'maloa ka letsatsi.
