Na mokopu o lumelletsoe mofuta oa lefu la tsoekere la 2: melemo le likotsi, tšebeliso ea lino le lijo tse amanang le lefu la tsoekere

Phekolo ea lijo tsa batho ba nang le lefu la tsoekere ke karolo ea bohlokoa ea bophelo.

Manane a lihlahisoa tse lumelletsoeng le tse thibetsoeng, litlolo tse ikhethang li hlophisitsoe.

Nka ja mokopu bakeng sa lefu la tsoekere la mofuta oa 2? Ha re bue ka hore na mokopu o lumelletsoe lefu la tsoekere, melemo le likotsi tsa ona.

Lisebelisoa tse sebetsang

Mokopu ke sehlahisoa se phetseng hantle. E amohetsoe hore e sebelisoe mofuteng oa 1 oa lefu la tsoekere. Bakuli ba batenya ba ka e ja ka bongata bo fokolang letsatsi le letsatsi. Re tla sebetsana le sebopeho sa sehlahisoa. Ke eena ea nang le phello e ntle kapa e mpe 'meleng.

Karolelano ea ligrama tse 100 tsa mokopu o tala o na le:

• khalori - 28;
• liprotheine - 1,3;
• lik'habohaedreite - 7.7;
• mafura - 0,3;
• likarolo tsa bohobe (XE) - 0,8;
• index ea glycemic (GI) - 75.

Bapisa boleng ba khalori ea mokopu o tšoeroeng ke mocheso le e tala:

• phehiloeng - 37 Kcal;
• ho baka - 46 Kcal;
• sechu - 52 kcal;
• litapole tse khotliloeng - 88 kcal;
• lero - 38 kcal;
• porridge - 148 kcal;
• phofo - 305 kcal.

Likahare tsa khalori tsa lijana tse tsoang merohong ena li tlaase. Empa e bohlokoa ho jella ka tekano. Lekola tsoekere ea hau ea mali kamora lijo tsa motšehare.

Mokopu e na le lintho tse ngata tse thusang tse nang le phello e molemo 'meleng kaofela.

• beta carotene. Immunostimulant, e susumetsang khatello ea maikutlo;
• tšepe. E ntlafatsa synthesis ea DNA, e eketsa boemo ba hemoglobin, e fokotsa ho hanyetsa livaerase le tšoaetso;
• vithamine C. Antioxidant, e matlafatsa methapo ea mali, anti-kankere;
• pectin. E tlosa chefo, e ntlafatsa lisele.

Mekhoa e mebe ea mokopu:

1. ho se mamelle motho ka mong;
2. karabelo ea mmele o mong le o mong;
3. litekanyetso tsa tsoekere ka tšebeliso e ngata ea lijo.

Lijana tsa limela tsa mosehla li na le phello e ntle tseleng ea lefu la tsoekere:

1. tlhahiso ea insulin e eketsehileng;
2. phokotso ea tsoekere;
3. e thibela nts'etsopele ea atherosulinosis;
4. e tlosa mokelikeli o mongata;
5. lowers cholesterol;
6. e thibela phokolo ea mali;
7. pancreatic cell regeneration;
8. e eketsa palo ea lisele tsa beta;
9. e tlosa chefo, chefo;
10. e tsosa mala;
11. kenya letsoho ho fokotsa boima ba 'mele, joalo ka khalori e tlaase;
12. e na le thepa ea pholiso.

Meroho e na le thepa e molemo ho feta e kotsi. Ha ua lokela ho hana sehlahisoa sena, le haeba ho fumanoe hore u na le lefu la tsoekere la mofuta oa 1 le lefu la tsoekere.

Raw and Boiled Gourd Glycemic Index

Pumpkin glycemic index e phahame haholo - 75 PIECES.

Ha e fetohe nakong ea kalafo ea mocheso.

Ho latela GI, meroho e ke ke ea bitsoa e sireletsehileng bakeng sa batho ba nang le lefu la tsoekere. Empa e ke ke ea ba kotsi haeba u e sebelisa ntle le li-additives le tsoekere makhetlo a 1-2 ka beke.

Kahoo, lenane la mokopu o ka lekanang oa mokopu o tala le o phehiloeng ke 72-78 PIECES. Letšoao le ipapisitse le boholo ba meroho le ho fapana ha meroho.

Mokopu bakeng sa lefu la tsoekere la mofuta oa 2: na ho ka etsahala kapa che?

Lijo tsa lefu la tsoekere ke molao. Etsa bonnete ba ho bala likhalase tsa lijana, tseba lenane la lihlahisoa tsa glycemic le ho boloka maemo a tsoekere a le taolong letsatsi le letsatsi.

Ligrama tse 300 tsa mokopu ka beke li ke ke tsa lematsa batho ba lefu la tsoekere.

Ho bohlokoa ho ithuta ho e pheha ka nepo le ho bala karolo eo.

Meroho e tla thusa 'mele le ho tsamaisa lefu lena, e thusa ho theola boima ba' mele, ho tlosa chefo, ho eketsa maemo a hemoglobin, jj.

Ts'ebeliso ea lipeo, lero le lipalesa

Mabao a litholoana le lino tsa meroho ha a iphapanyetse lero la mokopu ho tsoa makhapetla a meroho. Ha e fumanehe hangata mabenkeleng a mabenkele, empa e lokela ho shebahala.

Mokopu oa mokopu o na le lintho tse ngata tse ntle:

1. e matlafatsa sesole sa 'mele;
2. antioxidant;
3. e fokotsa ho sokela;
4. e tloaetseng ho sebetsa.

Ka tsela, ka mathata a mala, lets'ollo, ho nooa lero la mokopu ha ho khothaletsoe. Lipeo tsa mokopu li entsoe ka oli e ngata. Li na le liprotheine, li-resin, livithamini, carotene.

Lipeo tsa sonobolone li ka jeoa li sa phehoa, li omisitsoe, li ts'oeroe ka lipolokotoane.

Lipalesa tsa mokopu li sebelisoa feela molemong oa bongaka. Li-khekhe tsa sefuba, li-decoctions tsa bronchitis li lokiselitsoe ho bona. Ka pholiso e mpe ea maqeba a trophic, li-lotion le limaske tse tsoang linthong tsena tse tala li sebelisoa.

Meroalo

Melemo le likotsi tsa lijana tsa mokopu li khethoa ke mokhoa oa ho itokisetsa.

Se ke oa eketsa tsoekere e ngata kapa mahe a linotsi, joale meroho e tla ba le phello e ntle feela 'meleng.

Bakeng sa ho hlophisoa ha lijo tse tsoekere, sopho, salate le lijo-thollo, khetha sehlahisoa se butsoitseng. Letlalo la hae le lokela ho ba, esita le ka mokhoa o hlakileng.

E phehiloe

Recipe e potlakileng. Khaola mokopu ka likhae ebe u baka ontong ka letlalo. Tšoara metsotso e 30. Fafatsa sejana se chesang ka botoro.

Sopho

Lisebelisoa tsa Sopho:

• mokopu 1 kg;
• eiee;
• konofolo
• langa le le leng li-pcs tse 2 .;
• moro 1 tbsp .;
• tranelate 1 tbsp.

Meroho ea makhapetla. Lice hantle.

Tšela ntho e ngoe le e ngoe ntle le mokopu ka pane le sephooko se secha. Kenya mokopu ho meroho, tšela tranelate le moro. Sopho e phehiloe ho fihlela linoko tsa mokopu li phehiloe. Beat sopho e chesang ka blender. Haeba e le boima haholo, o ka e ekelletsa moro kapa lebese la coconut ho eona.

Casserole

Pele u pheha, etsa bonnete ba ho bala likhalori tsa sejana se felileng. Iketsetse karolo eo. Sejana sena se na le phepo e ngata, se eketsa litekanyo tsa tsoekere.

Lisebelisoa tsa ho pheha casseroles:

• chisi ea cottage ea 20% ea mafura a 500 g;
• mokopu o ka bang 1 kg;
• Mahe a 4
• almond phofo kapa coconut 4 tbsp;
• sebaka sa tsoekere;
• botoro 1 tbsp

Bake mokopu ka likomong tsa ontong. Pholile. Hlatsoa ka botlalo ka botoro. Kenya mahe a mabeli, li-sweetener, letsoai, 3 tbsp. phofo. Kopanya ho fihlela boreleli.

Lokisetsa motsoako oa curd-mokopu bakeng sa ho beha ka sejana sa ho baka:

1. likala tse ling: chisi ea chisi, ebe motsoako oa mokopu, jj. Hopola ho tšela oli ka hlobo;
2. casserole e lokiselitsoe nako e ka etsang hora ka mocheso oa likhato tse 180;
3. sebeletsa o chesang ebile o bata. U ka eketsa tranelate e bolila ea tranelate ho eona.

Fritters

Grate makhasi a makhasi a meroho ka grater e halikiloeng, eketsa lebese. Bakeng sa mokopu oa 0,5 ea mokopu, o hloka lebese la 400 ml. Pheha lehare ho fihlela le pheha ka mocheso o tlase. Etsa bonnete ba hore meroho ha e chese.

Li-pancake tsa mokopu

Kamora ho pheha, pholile, eketsa lehe le le leng la khoho, letsoai. Hlohlelletsa le boima ba phofo. E lokela ho otla. Fry the fritters ka pane ho fihlela khauta e le putsoa.

Salate

Lithako tsa Salad:

• pumpkin pulp 250-300 gram;
• lihoete - 1 pc .;
• celery;
• oli ea mohloaare kapa ea soneblomo ho latsoa;
• letsoai, meroho.

Grate metsoako ea salate grater e kopaneng. Ho pheha kapa ho jala meroho ha ho lumelloe. Tlatsa ka oli. Kenya letsoai le litlama ho latsoa.

Porridge

Lisebelisoa tsa ho etsa porridge:

1. mokopu. Palo e itšetlehile ka li-servings tseo u batlang ho li fumana;
2. nyalothe;
3. li-prunes
4. liapolekose tse omisitsoeng;
5. eiee;
6. lihoete;
7. botoro.

Pheha mokopu kaofela ka ontong. Arohane, pheha nyalothe ka nyalothe, eketsa litholoana ho eona. Kamora ho baka meroho, khaola bokaholimo ba eona. Penya millet e lokiselitsoeng ka har'a mokopu. Siea ka ontong metsotso e 30-50. Kenya oli pele u sebeletsa.

Pie

E lokiselitsoe joaloka charlotte e tloaelehileng le liapole, ho tlatsoa feela ho nkeloa sebaka ke setlama.

• oatmeal 250 dikgerama;
• Lehe la 1 pc le lehe le 2 le bosoeu;
• mokopu (pulp) ligrama tse 300;
• sebaka sa tsoekere;
• phofo ea ho baka bakeng sa hlama;
• oli ea meroho 20 dikgerama

Beat whites le lehe le emeng ka tsoekere. Foam e phahameng e lokela ho theha.

Sebelisa whisk hantle. Kenya phofo. Fumana ntoa. E tla hloka ho tšeloa ka foromo e kaholimo ho tlatso. Raya mokopu moqolo ka grinder ea nama. E behe hlama. Tlatsa ka boima bo setseng. Pheha ka ontong metsotso e 35.

Livideo tse amanang

Na hoa khoneha ho mokopu ka lefu la tsoekere? Joang ho pheha meroho? Likarabo ka video:

Ho tsoekere ea lefu la tsoekere, ho bohlokoa eseng feela ho ja ka nepo, empa hape le ho nahanela likarolo tsa ho pheha, GI ea likarolo tsohle tsa sejana. Mokopu e loketse lijo tsa hoseng le tsa mots'eare. U ka e sebelisa lijong tsa mantsiboea nako le nako.

Le hoja salate e ncha ea meroho e nang le lihoete le eiee ke ntho e ntle haholo bakeng sa lijo tse felletseng mantsiboea. Ha rea ​​lokela ho lebala hore mokopu bakeng sa lefu la tsoekere la mofuta oa 2 o na le likhohlano tse ling. Pele o hlahisa meroho lijong, etela ngaka ea endocrinologist.