Ka tekanyo e loketseng, linate tsa phaene bakeng sa lefu la tsoekere li tla ba molemo.
Ha ho thata ho khetha tse ntle le ho boloka thepa ea bona e sebetsang.
Hoo e ka bang lijo life kapa life li ka kopanngoa le tsona - li ke ke tsa hloka kalafo ea mocheso.
U ka khetha le ho e boloka joang?
Mehala ea linate tse nang le linate tsa phaene e chekoa ka thuso ea hamore e kholo ea lehong, e ileng ea thula kutu. Li-cones tse butsoitseng lia putlama 'me li tsoa ho tsona, li sebetsa ka likhokahano tsa likhofu kapa li peel, li fumana peo. Tlosa maloanlahla a mangata ebe o omella linate tse sa lomosoang. Li bolokiloe ka khetla e le mongobo o tlase ebe li tsamaisoa.
Li-cone tsa kedare
Ho kotsi le ho feta ho fumana lithollo ntle le likhetla - li kotsing ea ho senyeha, li tlameha ho sireletsoa leseli 'me li bolokoe ka sefuba. Empa tse peeled li bonolo ho li khetha le ho li leka - tse senyehileng li tla ba le tatso e monate le monko o sa thabiseng; Tse mosehla li tla ba mpe le ho feta, ka libaka tse 'maloa tse lefifi, li fifale ka ho felletseng, li na le sebaka se kolobileng. Ho lokile - ba fofonela hantle, e khanyang, e boreleli, e lero, e na le lethebanyana le le leng mokotong.
Ho otlolla polokelo ntle le khetla, o hloka ho kenya linate ka nkhong ebe oe koala hantle, ebe o e beha sebakeng se lefifi le se phodileng - sehatsetsi se nepahetse haholo.
Ka sekotlong se koetsoeng ka thata 'me se kentsoe ka sehatsetsing, ba tla khona ho phela halelele ho feta. Empa ho bata le ho qhekella ha ho na monyetla oa ho ntlafatsa litšobotsi tsa bona tsa phepo le boleng ba tatso.
Hohle - e ka bolokoa ka mocheso oa kamore bakeng sa likhoeli. Li ka omella ka letsatsi kapa tsa fetoha moholi mochesong o pholileng, ka hona mongobo oa hlokahala, empa o nyane.
Ho koahela ka holim'a lefatše ke sesupo se fosahetseng. Linate tsa phaene li bolokiloe hamolemo ka mokotleng oa lesela e le hore li se ke tsa putlama, tsa tlosa litšila tsohle ho tsona.
U boetse u hloka ho khetha tse koetsoeng, ho leka le ho hlahloba bokhachane. Ho bonolo ho cheka linate tse ncha ka ho pepeta khetla ka meno, ebe o fumana litaba tse kahare. Tatso e ntle kapa e mpe e tsoang ho khetla le eona e tla u joetsa hore na u li nke.
Sebopeho
Bongata ba boholo ba tsona ke mafura, kahoo lithollo tsa kedare tse ligrame tse lekholo li na le tse ka bang:
- mafura a polyunsaturated - ligrama tse 34;
- mafura a monounsaturated - ligrama tse 19;
- mafura a tletse - ligrama tse 5;
- protheine - ligrama tse 14;
- lik'habohaedreite - 5 dikgerama.
Ho bohlokoa ho hlokomela litaba tse tlase le mefuta e mengata ea lik'habohaedreite - sena ke setali, fructose, sucrose le glucose.
Karolo e kholo ea protheine ea meroho e emeloa haholo ke lysine, arginine, methionine le tryptophan - li-amino acid tse tummeng haholo.
Arginine, amino acid e e fetolelang ka tsela e itseng, ke karolo ea bohlokoa ho metabolism ea naetrojene. Ho batho ba baholo ba phetseng hantle, 'mele oe hlahisa ka litlhoko tsa oona tse lekaneng. Ho batho ba baholo, ba lilemong tsa bocha le batho ba nang le mathata a metabolic, ha hoa lekana. Keketseho ea tokollo ea lihormone tsa kholo, e "nchafatsang" mmele, e susumetsoa ke arginine.
Fibre, e fumanehang ka linate, e thusa mala hore a sebetse le ho hloeka hantle. Hona ke thibelo e ntle ea mofets'e oa esophagus.
E na le limatlafatsi tse ngata le livithamini tsa bohlokoa:
- A beta carotene;
- B1 - thiamine;
- B2 - riboflavin;
- B3 - niacin;
- B5 - pantothenic asiti;
- B6 - pyridoxine;
- B9 - folacin;
- C - asiti ea ascorbic;
- E - tocopherol;
- K - lipophilic (mafura a qhibilihang) le vithamini ea hydrophobic.
Livithamini tsena kaofela li bohlokoa 'me ho haella ha tsona ho na le phello e mpe kholong ea' mele, nts'etsopele ea ona, ts'ebetsong ea lits'ebetso tsa motheo tsa ts'ehetso ea bophelo. Mme tjhelete e lekaneng, ho fapana le hoo, e tla ba le phello e ntle eseng feela liponeng tsa phapanyetsano, empa ho ka kakaretso ho boleng ba bophelo. Ho thata ho fumana livithamini tse ngata - tse feteletseng li felisoa feela.
Bohlokoa bo na le likarolo tsa trace - calcium, tšepe, magnesium, phosphorus, potasiamo, zinki, koporo, manganese le iodine. Iodine e ama bophelo bo botle le mosebetsi oa tšoelesa eo ho thoeng ke tšoelesa ea qoqotho. Moetso o joalo o khahlisang le o fapaneng o kopanya linate tsa phaene le lefu la tsoekere, motheo oa kalafo o sebetsang oa metabolism e tloaelehileng le e tloaelehileng.
Haeba u ja linate hanyane letsatsi le leng le le leng, phepelo ea livithamini le liminerale e tla khutla hape e tla tsosa mekhoa e hlokahalang. Mohlala, joalo ka:
- ntlafatso ea acuity ea pono;
- sebopeho sa mali;
- ts'ebetso ea ho nchafatsa;
- ts'ebetso ea tsamaiso ea endocrine;
- mosebetsi oa mala le mala;
- eketsa ho hanyetsa tšoaetso;
- ke thibelo ea atherosulinosis;
- e tla phahamisa ts'ireletso e akaretsang.
Lenane la Glycemic
Lenane la glycemic la sehlahisoa ke sesupo sa sona sa phello ea boemo ba tsoekere maling, eo hape e bitsoang boemo ba tsoekere.
Phello ena e bapisoa le sesupo, se nkiloeng e le 100, phello ea ts'ebeliso ea tsoekere e hloekileng. Ka mantsoe a mang, ligrama tse 50 tsa phofo ea tsoekere, ha li jelloa, li tla phahamisa boemo ba tsoekere ea mali ka li-unit tse 100, le ligrama tse 50 tsa lik'habohaedreite tse tsoang sehlahisong se seng ka palo e 'ngoe ea likarolo - ena ke index ea eona.
Letšoao le ipapisitse le mofuta oa lik'habohaedreite, palo ea protheine le mafura. Empa e kanna ea fapana le sehlahisoa se le seng - sena se bakoa ke ts'ebetso ea thermally le mofuta oa eona o ikhethang, litaba tsa fiber ho sehlahisoa sa liteko.
Litsi tse fetang 70 li nkuoa e le index e phahameng, 'me ho thata ho laola lijo tse joalo lipalo. A qhelelle ka lefu la tsoekere. Boleng bo mahareng e tla ba ho tloha ho lintlha tse 40 ho isa ho tse 70 - hape ha e khothalletsoe tšebeliso ea khafetsa. 'Me qetellong, index e tlase e fihla ho li-unit tse 40. Lijo tse joalo li lokela ho theha motheo oa ho boloka tsoekere e tsitsitseng e laoloang hantle.
Linate li tšoauoa ka boleng bo tlase ba index.
Mohlala, index ea glycemic ea linate tsa phaene ke 15, mme index ea glycemic ea li-cashews e 27.
Ho batho bohle, lijo tse nang le index ea glycemic e tlase li na le molemo, li sebetsa e le thibelo ea phaello e ngata. Ho feta boima ba 'mele hangata ho amahanngoa le lefu la tsoekere la mofuta oa 2.
Meroalo
Lijo tse nang le phepo e nepahetseng le lijo tse fapaneng ke mabaka a nepahetseng a ho phekola lefu la tsoekere.Linate tsa phaene li ameha ka ho khetheha mofuteng oa 2 oa lefu la tsoekere, ha ho khonahala ho laola metabolism ea carbohydrate ka phepo e nepahetseng.
Li thusa ho tsamaisa lik'habohaedreite hantle hape li etsa hore lijo li be le phepo e nepahetseng. Kenya protheine, e monya hoo e ka bang ka botlalo, le mafura a phetseng hantle.
Likahare tsa khalori le mafura a mangata ke tsona lithibelo tse kholo bakeng sa tekanyo ea ho ja linate leha e le life lijong. Bakeng sa lifate tsa kedare, ho kgothaletswa ho emisa ho ligrama tse 25 ka letsatsi. E ja e phepo e phetseng hantle hape e hloekile pele ho lijo. Allergy ho bona ha e na seoelo, empa haeba ho na le se teng, joale sena ke sona feela tlatsetso.
Lijana tse 'maloa tsa ho ntlafatsa bophelo bo botle tseo ho leng bonolo ho li lokisa. Sebopeho sa lihlahisoa se etselitsoe tse peli.
Eseng bo-buckwheat ka linate tsa phaene:
- buckwheat groats (kernel) - ligrama tse 150;
- peeled linate tsa phaene - ligrama tse 40;
- letsoai - ka tsela eo u ratang ka eona.
Hlatsoa monokotšoai o mong le o mong ka makhetlo a mahlano. Holimo ka metsi a belang ka sopho 'me u koale sekhahla ka metsotso e leshome le metso e mehlano.
Joale, haeba u lakatsa, eketsa letsoai le kopanya ebe u tšela metsi a setseng. Fafatsa liphofo tse halikiloeng liphoofolong ka linate tse tala tsa phaene ebe u li sebeletsa.
Salate e bose e khubelu e phehiloeng ka cilantro:
- linaoa tse khubelu tse khubelu - ligrama tse 200;
- kalantro - ligrama tse 50;
- linate tsa phaene (kernels) - ligrama tse 40;
- konofolo - 2 li-clove tsa peeled;
- peo ea coriander e omeletseng - ligrama tse 2;
- letsoai le linotsi tse ling - ka thato.
Hlatsoa ebe u pheha linaoa ho fihlela li phehiloe metsing a mangata. Khaba konofolo ka khabeloa. Tloekisa mahloana ka makhasi a arohaneng. Tšela metsi. Hloekisa linaoa, konofolo le cilantro. U ka noka letsoai le ho latsoa tatso ea hao. Kenya sekotlolo sa salate, khabisa ka linate tsa phaene le peo ea coriander.
Salate e khanyang ea meroho e nang le linate tsa phaene le chisi e halikiloeng:
- tamati eohle ea ciliegia - ligrama tse 300;
- arugula e ncha - ligrama tse 50;
- chisi e thata - ligrama tse 40;
- linate tsa peine tse peeled - ligrama tse 40;
- khahla le letsoai - ka tlhoko.
Hlatsoa le ho khaola tamati ka halofo. Hlatsoa le ho senya arugula eseng hantle haholo. Potlana ka sekotlolo sa salate le nako ha ho hlokahala. Thuthusa. Grate chisi le fafatsa ka holimo. Kenya linate.
Lintho tse joalo ho menu li tla tsamaea le polokeho ea tsoekere ea mali ka litekanyetso tse tloaelehileng. E tla ba bonolo ho e laola ka lebaka la dikahare tse tlase tsa lik'habohaedreite tse potlakileng le palo ea tlhaho ea fiber. Mme mafura a tla fana ka phello e satiety likarolo tse nyane le likhalori.
Ka lebaka la lethathamo la likhalori, ho molemo ho ja linate tsa phaene hoseng hore li anngoe ka bongata mme li fetoloe matla. Karolo ea bohlokoa ea liprotheine e tla nkela nama kapa tlhapi lijong tsena. U ka eketsa linate tse halikiloeng kapa tse khotsoitsoeng ka lisosetsong.
Livideo tse amanang
Ke linate life tse loketseng li tsoekere? Likarabo ka video:
Tšebeliso e sebetsang lijong, ntle le linyeoe moo ho nang le li-contraindication, e araba potso ka mokhoa o hlakileng - na ho ka etsahala hore o je linate tsa phaene tse nang le lefu la tsoekere? Ho bohlokoa le ho li ja ntle le letho le kang lipeo, empa ho bohlokoa ho tseba tekanyo. Sehlahisoa sena se matlafatsa metabolism ea carbohydrate mme se etsa hore mokhoa oa ho ja o be haholo. E matlafatsa 'mele hape e ntlafatsa tlhahiso e nepahetseng ea lihormone le lits'ebetso tse ling tse ngata tse hlokahalang. 'Me li monate feela.
