Ha ho fumanoa hore o na le lefu la tsoekere, ho bohlokoa haholo hore bakuli ba latele mokhoa o ikhethang oa ho ja.
E na le lithibelo tse thata mabapi le ts'ebeliso ea lijo tse itseng, ho fihlela kenyelletso e felletseng ea phepo ea tse ling tsa tsona. Ka hona, ho bohlokoa hore batho ba lefu la tsoekere ba tsebe hore na ba ka ja sena kapa lijo tseo.
Ntle le moo, ha se lihlahisoa tsohle tse joalo li mafapheng a ikhethang a lebenkele. Sengoliloeng sena se tla bua ka linate tsa lefu la tsoekere, hore na li ka jeoa kapa che.
Matla a linate 'meleng oa motho
Linate ke mohloli oa bongata ba limatlafatsi le livithamini. Li na le bophelo bo bolelele ba lishelefo, hobane khetla ea tsona e khona ho sireletsa masea ho tsoa tsusumetso efe kapa efe.
Litšobotsi tsa matla a sehlahisoa sena ha li tlase ho lijana tse ngata tse phahameng. Liphuputso tse ngata li bontšitse hore tšebeliso ea kamehla ea mefuta e 'meli feela ea linate ka letsatsi e ka tsitsisa tsoekere ea mali.
Linate li na le lintho tse latelang tse thusang (haholo-holo bakeng la lefu la tsoekere):
- Vitamin D
- fiber fiber (lijalo tsa tlhaho);
- lintho tse Micro le macro;
- acid e sa mafura;
- likhomphutha tsa calcium (ka tsela e bonolo e jang).
Nate e ama 'mele ka tsela e latelang:
- thibela methapo ea methapo (atherosulinosis);
- eketsa kutloisiso ea methapo ea kutlo ho insulin ea hormone;
- tloaelehileng metabolism;
- ho fokotsa khatello ea mali;
- nolofatsa mokhoa oa ho hlaphoheloa ka mor'a mohato o boletsoeng oa lefu la tsoekere.
Mefuta le thepa
Ka Segerike
Ho na le mefuta e mengata ea linate, e 'ngoe le e' ngoe e amang 'mele oa motho ho lefu la tsoekere ka litsela tse fapaneng. E 'ngoe ea tse ratoang haholo ke li-walnuts,' me phepelo ea tsona e pharalletse kajeno.
Walnut Kernels
Ho sebelisa li-kernel tse 7 feela tsa mofuta ona oa nama, motho o tla fumana:
- fiber - ligrama tse 2;
- alpha-linolenic acid - ligrama tse 2,6.
Lintho tsena li ka ntlafatsa tšilo ea lijo haholo, hape li thusa 'mele ts'ebetsong ea ho hlaphoheloa kamora mafu a fapaneng a fetileng, a bohlokoa haholo ho lefu la tsoekere.
Li-walnuts li na le thepa e mengata e sebetsang:
- kamora tšebeliso ea nako e telele, tikoloho ea acidic ka mpeng e khutlela ho e tloaelehileng. Ho feta moo, mofuta ona oa linate o etsa hore mokhoa ona o be maemong a mabeli, ke hore, oa eketseha ebile o fokotseha acidity;
- le lefu la tsoekere mellitus, ka nako eo atherosulinosis e bonoang, e ama mmele hantle;
- ka lebaka la dikahare tse phahameng tsa manganese le zinc ho walnuts, ba khona ho theola boemo ba tsoekere maling.
- ka ts'ebeliso e sa khaotseng ea li-walnuts tse 7, ho ka khoneha ho sebetsana le khaello ea khaello ea tšepe ka lebaka la ho ba teng ha lintho tse joalo ho tsona: zinki, cobalt, tšepe, koporo;
- tšebeliso ea kamehla ea mofuta ona oa linate e lumella likepe hore li be maemong a matle hape li be bonolo, e leng thepa ea bohlokoa ho lefu la tsoekere.
Walnut ke ntlo ea polokelo ea lintho tse ngata tse thusang, e leng:
- oli ea bohlokoa;
- likerese;
- livithamini;
- a iodine litareng;
- liminerale.
Litapole
Litapole li na le phepo e ntle hape li na le thepa e mengata e fapaneng e tla ba molemo ho lefu la tsoekere.
Litapole li entsoe ka:
- potasiamo
- phosphorus;
- zinki;
- tšepe
- Sodium
- livithamini tsa sehlopha A, B, E.
Ka tšebeliso ea kamehla ea lierekisi, livithamini tsena li kenya letsoho tšebetsong e phethahetseng ea ho hlaphoheloa 'meleng.
Lierekisi li na le li-antioxidant le protheine e ngata. E na le thuso bakeng sa mofuta oa pele le oa bobeli oa lefu la tsoekere, hobane tšebeliso ea lona e lebisa ho fokotseheng ha cholesterol maling le kholong ea lisele tsa methapo.
Lialmonde
Lialmonde li teng ka mefuta e 'meli: li monate ebile li bohloko. Haeba ea pele e se na likarolo tse kotsi le tse chefo, ha e bapisoa le eona ke ntho e fapaneng ka ho felletseng.
Li-almonds tsa Bitter li lokela ho lula li sebetsoa hantle pele ho tšebeliso bakeng sa ho tlosa hydrocyanic acid le lintho tse ling tse kotsi haholo bophelong. Har'a mefuta e meng ea linate, sena ke sona se ruileng haholo ho calcium.
Lialmonde
Ntle le moo, almonds ho na le likarolo tse sebetsang bakeng sa lefu la tsoekere:
- tšepe.
- magnesium
- zinc.
- phosphorus
Kedare
Linate tsa phaene tse fumanehang lisekoneng li khona ho khotsofatsa 'mele ka lintho tse latelang tse sebetsang:
- phosphorus;
- potasiamo
- livithamini;
- calcium
Li na le thuso ho bana le basali ba maemong, hobane likarolo tse kaholimo li kenya letsoho kholong ea boits'ireletso. Ho bohlokoa hape ho li sebelisa bakeng sa mafu a tšoaetsanoang a vaerase.
Nuts tsa phaene ha li na cholesterol, empa li na le protheine e ngata. Ka hona, ka lefu la tsoekere, lia khonahala ebile ba bile ba khothalletsoa hore li sebelisoe. Ntle le moo, thepa ea bona e tla etsa hore sesole sa 'mele se sebetse hantle le ho ntlafatsa sebete.
Pistachios
Nakong ea lipatlisiso, ho ile ha netefatsoa hore tšebeliso ea kamehla ea pistachios haholo e fokotsa kotsi ea lefu la tsoekere.
Pistachios
Li-pistachios ha li na thuso boteng ba lefu lena, hobane li chesa mafura, li tsitsisa mmele le ho fokotsa cholesterol ea mali.
Li-pistachios li na le lintho tse ngata tsa bohlokoa: fiber, mafura a monounsaturated, protheine, e thusang ho tlosa chefo le chefo hammoho le ho hloekisa mali. Ntle le moo, li-pistachios li nkoa e le e 'ngoe ea lijo tse nang le khalori e ngata haholo.
Hazelnuts
Li-Hazelnuts ke mohloli o moholo oa matla.
Ka lebaka la hore e na le mafura a manyane a meroho le lik'habohaedreite, hoa khoneha ho sebelisa mofuta leha e le ofe oa lefu la tsoekere.
Ntle le moo, li-hazelnuts li thusa ho monya livithamini tse ngata le ho matlafatsa 'mele. Hazelnuts e tsitsisa pelo le ho potlakisa metabolism, hape e na le litlamorao tse sebetsang le liphatseng.
Lenane la Glycemic
Index ea mefuta ea linate tse fapaneng:
- li-peanuts - 15;
- walnuts - 15;
- makotomane - 15;
- kedare - 15;
- li-pistachios - 15.
Nka ja linate tsa mofuta ofe ka lefu la tsoekere?
Boholo ba bakuli ba nang le lefu la tsoekere la mofuta oa 'me ke ba mofuta oa 2 lefu la tsoekere ha ba tsebe hore na ba ka ja linate tse fapaneng.
Leha ho le joalo, ho netefalitsoe hore mefuta eohle ea bona ha e thibetsoe, empa ho fapana le hoo, haeba e sebelisoa hantle, e ka ntlafatsa thepa ea ts'ireletso mme ea kenya letsoho phokotsong ea tsoekere ea plasma.
Taba ke hore linate li na le lik'habohaedreite tse ngata haholo, ho sa tsotelehe mofuta oa tsona.Ha ho ja linate, ho hlokahala ho ela hloko taba ea hore kaofela li na le khalori e phahameng, e ka fapana ho tloha ho 500 ho isa ho 700 kcal.
Ke letšoao lena le khethang hore ka lefu la tsoekere ka lebaka la botenya ha ho khothaletsoe ho ba kenyelletsa lijong. Li-walnuts li jeoa tse ncha. Sebaka se setle sa ho boloka ke sehatsetsi. Ha feela ho se na mathata ka boima bo feteletseng ka nako ea lefu la tsoekere, a ke ke a lematsa 'mele.
Ha e le lialmonde, ho molemo hore lefu la tsoekere le sebelise ponahalo ea lona e monate, kaha le na le thepa e ngata e molemo ho feta e bohloko. E na le li-acid tse ngata tsa amino tse thusang ho tlosa cholesterol e tlase e tsoang 'meleng le ho hloekisa mabota a methapo ea mali .. Lithane tsa mofuta oa lefu la tsoekere la mofuta oa II li ka jeoa ka mofuta ofe kapa ofe (tse halikiloeng, tse tala).
Leha ho le joalo, tlasa maemo a itseng, thepa ea makhooa e ka fetoha. Kahoo ha o fofa o eketsa palo ea li-antioxidants.
Ha hoa lumelloa ho ja liperela tse letsoai, hobane lintho tse ka sebopeho sena li mpefatsa metabolism hape li eketsa khatello ea mali.
Hape ha e lumelloe ho sebelisa sehlahisoa sena bakeng sa ponahatso ea lintho tse utloisang bohloko. Linate tsa phaene li phahame haholo lik'hilojule (700 kcal ka ligrama tse 100). Ka hona, ts'ebeliso ea bona ea lefu la tsoekere ka lebaka la botenya ha e khothalletsoe ka bongata. Hape, ha ho ratehe ho sebelisa sehlahisoa sena molemong oa ho haptjoa ke lintho tse kulang.
Leha ho na le litemoso, linate tsa phaene li na le phello e molemo 'meleng ka lebaka la litaba tse phahameng tsa livithamini tse tlatsitsoeng. Sehlahisoa sena ha se na cholesterol e tlase. Ka lebaka la tšebeliso ea kamehla ea linate tsa phaene ho batho, mabota a methapo ea mali a hloekisoa, lits'ebetso tsa metabolic li etselitsoe maemo. Iodine, eo le eona e sebetsang, e sebetsa ho tšoelesa ea qoqotho.
Boholo
Melao ea ts'ebeliso ea mefuta e fapaneng ea linate tsa lefu la tsoekere:
- peanate. Likahare tsa khalori tsa liperela li phahame haholo 'me li 600 kcal. Ka hona, batho ba nang le lefu la tsoekere haholo, ho khothalletsoa tekanyetso ea ligrama tse 15 ka letsatsi. Batho ba se nang liponto tse eketsehileng ba lumelloa ho sebelisa ligrama tse 30;
- pistachios. Sehlahisoa ke khalori e phahameng ka ho fetisisa har'a mefuta e meng ea linate ebile e na le 500 kcal. Ka hona, ka botenya bo ka nooa tekong e tloaelehileng. Tloaelo e tsoa ho linate tse 10 ho isa ho tse 15 ka letsatsi;
- walnuts. Ligrama tse 100 tsa sehlahisoa sena se na le 654 kcal. Leha ho le joalo, ho na le tekanyetso e itseng e lumellang batho ba nang le botenya ho e sebelisa. Li lumelloa ho sebelisa li-gram tse fetang 30 ka letsatsi, 'me ho molemo ho sebelisa li-walnuts eseng ka letsatsi, empa ka mor'a matsatsi a 2-3. Batho ba sa nona haholo ka lefu la tsoekere ba ka nooa ka bongata ba ligrama tse 50-70 ka letsatsi;
- lialmonde. Sehlahisoa sena se na le khalori e phahameng haholo, ka ligrama tse 100 e kenyelletsa 700 kcal. Ka lebaka lena, batho ba nang le boima bo feteletseng ba nang le ts'oaetso ea lefu la tsoekere ba lumelloa ho sebelisa likhechana tse fetang 10-15 ka letsatsi. Bakuli ba nang le boima bo tloaelehileng ba 'mele ba khothalletsoa ligrama tse 40 ka letsatsi.
Livideo tse amanang
Ke linate life tse loketseng lefu la tsoekere 'me ke life tse seng tsona? Likarabo ka video:
Leha taba ea hore linate ke sehlahisoa se nang le khalori e phahameng, li lumelletsoe ho sebelisoa mofuteng oa lefu la tsoekere. Empa hlokomela ka bongata. Li na le lintho tse ngata tse sebetsang, tse etsang hore li khothalletsoe hore li sebelisoe tsoekere.
