Tlanya li-oranges tsa mofuta oa 2: ho ka khoneha kapa ho se joalo

Litsebi tsa phepo e nepahetseng li lumela hore litholoana li ka se qheleloe ka thoko lijong tsa batho ba lefu la tsoekere, hobane boholo ba tsona ha li bolokehe feela, empa li molemo. Nka fuoa lilamunu ka lefu la tsoekere? O ka khona. Ka lebaka la boemo bo phahameng ba feberu ea lijo, litholoana tsena tse monko o monate tsa khauta li batla li sa tsoekere. Ntle le moo, lintho tse fumanehang ka har'a lilamunu li sebetsa hantle ho thibela mathata a mangata a lefu la tsoekere.

Na u ka se khone kapa ua se ke ua ba le litlamorao tsa lefu la tsoekere?

Litsebi tsa lefu la tsoekere la mofuta oa 2 li tlameha ho ithuta ka hloko sebopeho sa lihlahisoa, ho bala likhalori tsohle ka hloko, gram e ngoe le e 'ngoe ea lik'habohaedreite le mafura a seng kotsi. Ho paka polokeho ea li-lamunu ho lefu la tsoekere, re boetse re sheba linomoro mme re nahana ka sebopeho sa tsona ka botlalo:

1. Likahare tsa khalori tsa 100 g ea litholoana tsena ke 43- 47 kcal, litholoana tse boholo bo itekanetseng li ka ba 70 kcal. Ho latela sekaseka sena, ha ho na ho ba le litletlebo mabapi le lilamunu. Li ka kenyelletsoa ka har'a menu esita le lefu la tsoekere le botenya bo boholo.
2. Lik'habohaedreite ka 100 g ea lamunu - e ka bang g 8. e ka bang palo e lekanang e fumaneha ka metso ea Brussels e ncha le hop e tšoeu ea hop.
3. Leha ho le joalo ka juiciness, ho na le mefuta e mengata ea phepo ea li-oranges ka li-oranges - tse fetang 2 g. Li emeloa ke fiber (shell lobules) le pectin (ntho ea gelling ea pulp). Lijo tsa kahare ho meroho le litholoana li fokotsa phallo ea lik'habohaedreite maling. Haeba motho ea nang le lefu la tsoekere a tsoela pele ho hlahisa insulin ea hae (lefu la 2), ho fokotseha hona ho thusa ho monya tsoekere e ngata le ho fokotseha ha glycemia.
4. Matla a bohlokoa a li-oranges ho glucose ea mali a tiisoa ke index ea bona ea glycemic. GI ea lilamunu ke likarolo tse 35 mme e nkuoa e le tlase. Li-oranges tsa lefu la tsoekere li ka jeoa letsatsi le letsatsi.

Melemo ea lilamunu ho batho ba lefu la tsoekere

Re entse qeto ea hore na ho na le monyetla oa ho ja li-oranges. Joale a re lekeng ho bona hore na ho hlokahala. Ho etsa sena, re retelehela ho mofuta oa bona oa vithamine le diminerale.

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%

Joalokaha ho ka bonoa tafoleng, lilamunu li ke ke tsa ithorisa ka livithamini tse fapaneng. Empa li na le livithamini tse ngata tse hlokahalang haholo bakeng sa lefu la tsoekere la mofuta oa 2 - ascorbic acid (C). Ke eona antioxidant e matla, e thusa k'holeseterole e tlaase, e thusa matla a 'mele a ho itšireletsa mafung, e ntlafatsa ho monya tšepe, e potlakisa pholiso ea leqeba. Thepa ea bohlokoa ea vithamine C ho lefu la tsoekere ke phello ea eona lits'ebetsong tsa glycolization. Ka tšebeliso ea eona e lekaneng, katleho ea methapo ea mali le methapo ea methapo e nka nako e telele, mme hemoglobin ea glycated ea fokotseha.

Melemo ea lilamunu ha e felle feela ho sena. Flavonoid naringin, e fumanehang libakeng tsohle tsa citruse, e hatella takatso ea lijo, e phahamisa matla a mabe, e fokotsa khatello ea mali le lipids, 'me e ntlafatsa mohopolo. Ho tsoekere, naringin e ntlafatsa metabolism ea carbohydrate; ka matla e tšoana le thioctic acid.

Kahoo li-oranges tse nang le lefu la tsoekere la mofuta oa 2 hase litakatso tse kholo feela. Litholoana tsena li na le lintho tse thusang haholo ho batho ba lefu la tsoekere.

Lero la Orange

Jusi ea Orange ke eona e tsebahalang haholo har'a lino-mapholi tsa litholoana. Hangata ho buelloa haholo ke litsebi tsa phepo e nepahetseng bakeng sa ho theola boima ba 'mele le tšebeliso ea letsatsi le letsatsi. Ka lefu la tsoekere, melemo ea lero lena ha e na bonnete.

• ha o khaola li-oranges, fiber e koahelang e lahleheloa ke karolo e 'ngoe ea eona, ha GI e ntse e hola;
• ke karolo ea fiber e kenang ka ho ja ka makhapetla a lona, ​​ka hona ts'ebeliso ea bona tsoekere e ka baka tsoekere. Ka juices e hlakisitsoeng, fiber ha e eo ka ho feletseng, li-pectin li bolokiloe ka mokhoa o fokolang, ka hona, li na le li-unit tsa GI 10 tse phahameng ho feta li-orange tse ncha (likarolo tse 45). 'Mala o mongata oa lefu la tsoekere o phetse hantle ho feta khalase ea lero;
• Li-juice tsohle tsa 100% tsa nako e telele tsa li-orange li entsoe ka li-concentrate. Kamora ho eketsa metsi le pele a kenya lipakete, li feta litlamong, nakong eo li-vithamine tse ling li lahlehang. Ka lero le sa tsoa pepesoa - hoo e ka bang 70 mg ea vithamine C, e kenyellelitsoeng - 57 mg;
• Meroalo ea lamunu ea lefu la tsoekere ha ea lumelloa, kaha ho eketsoa tsoekere ho bona. Jusi e pholositsoeng ka li-nectars e ka ba 50%, halofo e setseng ke metsi, tsoekere le citric acid. Ka lona lebaka le tšoanang, batho ba 2 ba nang le lefu la tsoekere ha baa lokela ho ja jeme ea orange, jellies, jams, mousses, litholoana tse halikiloeng.

Contraindication

Molemo le kotsi hangata li tsamaisana. Mabapi le sena, li-oranges ha li na mokhethoa:

1. Ke e 'ngoe ea litholoana tse lemalloang haholo,' me ho lefu la tsoekere, joalo ka ha le tseba, khafetsa le matla a karabelo ea ho kulisa. Haeba u sebetsana le mahe a linotši, pepere, makhapetla, linate kapa seboko, menyetla ea ho kulisoa ke lilamunu e phahame haholo.
2. Li-oranges li na le acid e ngata, kahoo ts'ebeliso ea eona e fetola pH ea molomo. Haeba enamel ea meno e fokola, acid e eketsa kutloano ea leino. Ho kotsi haholo ho nkhang, ka mantsoe a mang, ho nooa ka siling e nyane. Litsebi tsa bohloeki li buella ho hlaba molomo oa hau kamora ho noa lero la lamunu le ho noa lero ka tube.
3. Li-oranges le mofuta oa 2 lefu la tsoekere ke motsoako o sa amoheleheng haeba bokuli bo rarahantsoe ke gastritis e sa foleng kapa leqeba la ka mpeng. Phekolo ea mafu ana e hloka ho fokotseha ha acidity ea lero la gastric, ka hona, lijo leha e le life tsa acidic li thibetsoe.
4. Ka bongata, lilamunu ho batho ba lefu la tsoekere ha li kotsi eseng feela ka ho ja lik'habohaedreite letsatsi le letsatsi, empa hape le ka naringin e ngata. Ha e se e le ka har'a sebete, ntho ena e liehisa tšebetso ea li-enzyme tse ling tse kenyelletsang metabolism ea lithethefatsi. Ka lebaka leo, boemo ba lithethefatsi maling le tekanyo ea mantle a bona a fapana. Haeba khatello ea lithethefatsi e le tlase ho feta kamoo ho neng ho lebelletsoe, katleho ea kalafo ea fokotseha, haeba e le holimo, khafetsa ea litlamorao e ea eketseha. Tšebeliso e feteletseng ea naringin ha e ratehe ha u nka lithibela-mafu, li-statins, antiarrhythmics, analgesics. Ha ho laetsoe, tšebeliso ea morara o lekanyelitsoe ho litholoana tse 1 ka letsatsi. Ho na le lilamunu tse 'maloa tsa naringin; ha li na ho jeoa ho feta kilo e le' ngoe.

Liphetho tse ling

Li-Recipes tse nang le lilamunu li fumanoa lijong tse ngata tsa setso tsa lefats'e, mme ts'ebeliso ea tholoana ena ha e felle feela ho li-dessert. Li-oranges li tsamaea hantle le nama, likhoho, meroho le linaoa. Li ekeletsoa marinade le lisosa, tse tsoakiloeng le linate le li-seasonings. Portugal, li-salads tse nang le lilamunu li tšeloa ka likhoho, Chaena li sebelisetsoa ho etsa sopho, 'me naheng ea Brazil li eketsoa lijana tsa linaoa tse tlotsitsoeng le nama e folisitsoeng.

Sessert ea Orange

Tšela 2 tbsp. gelatin ka metsi, tlohela ho ruruha, ebe u futhumala ho fihlela makhopho a qhibiliha. Hlakola mekotla e 'meli ea chisi ea chisi e nang le mafura a mangata ka siling, kopanya ho fihlela e boreleli ka tsoekere le gelatin. Ho tsoekere, tsoekere e nkeloa sebaka ke monate, ka mohlala, e thehiloe ho stevia. Palo e hlokahalang e ipapisitse le mofuta oa sweetener le tatso eo u e batlang. Haeba boima bo teteane, e ka ts'oaroa ka lebese kapa yogurt ea tlhaho.

Peel 2 lilamunu, khaola likoto. Lokolla linoko lifiliming, khaola ka halofo, kopanya le boima ba curd. Tšela sessert ho li-hlobo (li-cookie), tšela ka sehatsetsing ho fihlela se tiisitsoe.

'Mele oa Oranges

Pele, lokisa marinade: kopanya zest le 1 lamunu, pepere e ntšo, 1 kara e halikiloeng ea konofolo, lero ho tloha halofo ea lamunu, letsoai, 2 tbsp. meroho (e boreleli ho feta poone) oli, halofo ea khaba ea ginger e tlotsitsoeng.

Arola fillet ho sefuba se le seng sa khoho, tlatsa ka marinade 'me u tlohele bonyane hora. Re futhumatsa ontong hantle: ho fihlela ho li-degrees tsa 220 kapa hanyane hanyane. Re ntša sefuba ka ntle ho marinade, re e beha ka lakane ea ho baka, re bake metsotso e 15. Ebe re tima ontong ebe re tlohella khoho e "fihle" bakeng sa hora e ngoe ntle le ho bula lemati.

Ka sejana re beha beir ea khaba e khabisitsoeng ka Beijing, ka holimo - sekhechana sa meqhetsoana ea lamunu e ntšo - ebe likotoana tsa sefuba se koahetsoeng.

Salate e nang le lilamunu

Salate e monate haholo e tlase ea khalori ea mofuta oa diabetes tse peli e tla fetoha haeba u kopanya sehlopha sa salate e tala (hlakola makhasi likotoana tse kholo ka kotloloho ka matsoho a hau), 200 g ea shrimp, likhaba tse halikiloeng tsa lamunu e le 1. Salate e ntsoe ka setlolo sa likhaba tse peli tsa oli ea mohloaare, likhaba tse peli tsa lero la lamunu, 1 tsp. soy spaghetti le fafatsa ka linate tsa phaene.