Kabelo ea tau ea lihlahisoa tse lenaneng la tsoekere e tsoa lijong tsa limela. Ho na le fiber le livithamini tse ngata ka har'a meroho le lijo-thollo. Li na le lik'habohaedreite tse jang butle le mafura a mangata. Litsebi tsa lefu la tsoekere li tseba lithibelo mabapi le tšebeliso ea litapole tse halikiloeng, haholoholo ka mokhoa oa sejana se chesang - litapole tse khotliloeng. Na poone e nang le linaoa tse ngata e ka sebelisoa haholo lijong bakeng sa lefu la tsoekere la mofuta oa 2? Lihlahisoa tsa poone: lijo-thollo, botoro? Ho kenyelletsa lipalesa tsa semela ke eng? U ka pheha joang lijo tse kenyang lijo-thollo tse nang le phepo?
Lijo tsa biochemical tsa poone
Mabele a 'mala o moputsoa a bitsoa mabele a' mala o mosehla oa basesisi ba Europe ba ileng ba fihla Cuba pele, ba eteletsoe pele ke Christopher Columbus. Hang-hang ba ile ba qala ho nka semela se selelele (ho fihlela ho limitara tse 3) se nang le whisk holima moqhaka. Baahi ba moo ka nako eo ba ne ba se ba lemme ka mokhoa o bohlale li-subspecies tsa tsoekere (tse bopehileng joaloka leino, tsoekere). Hona joale e ka ba 25% ea tlhahiso ea poone ea lefats'e e sebelisoa khoebong ea lijo, tse ling kaofela li ea phepelong ea mehlape, 'me li kenngoa ts'ebetsong ea mahlale.
Sebopeho sa biochemical sa lijo-thollo tsa semela se tsoang lelapeng la poone se emeloa ke metsoako e latelang:
- setaele;
- oli;
- ntho ea gummy;
- glycosides (ho hlonama);
- le resin.
Mefuta ea poone ea vithamini e boetse e ruile, har'a eona: vithamini A, E, C, PP, H, K, sehlopha B.
Li-stigmas tsa poone hape li na le phello e matla le e matla
Oli ea poone e fumanoang lithollo tsa koro e khothalletsoa bakeng sa kalafo le thibelo ea atherosclerosis. Lefu la Vascular ke molekane oa lefu la tsoekere. Mokelikeli o nang le mafura o boetse o sebelisoa kantle ho naha (bakeng sa ho chesa, mapetsong a letlalo le omileng le le nang le metsi).
Lik'hilomithara tse telele tsa lipalesa tse nang le li-pestles li fumane lebitso la khoebo "poone stigmas" Ho bokelloa ha litokisetso tsa litlama tse thehiloeng ho tsona, tse khothalelitsoeng ho sebelisoa kalafo ea lefu la tsoekere, ho thusa ho fokotsa tsoekere ea mali. Mokuli o na le monyetla oa ho fokotsa tekanyetso ea lithethefatsi tsa insulin kapa hypoglycemic.
Ho lokisa pokello, kopanya 1 tbsp. l poone stigmas, rose hips (pele ho fatše), makhasi a blueberry. Kenya 1 tsp. lifela (lipalesa). 1 tbsp. l pokello tšela 300 ml ea metsi a chesang a phehiloeng. Tlohela tharollo e phehe metsotso e ka bang 5. Ebe u tsitlella hora e le 'ngoe. Fokotsa infusion pele u e sebelisa. U ka e noella hararo ka letsatsi, karolo ea boraro ea khalase.
Likarolo tsa ts'ebeliso ea lihlahisoa tsa poone ho lefu la tsoekere
Ha u sebelisa mokhoa oa ho hlophisa lijana tsa lefu la tsoekere, ho bohlokoa ho bakuli hore ba tsamaee ka boleng ba boima:
- halofo ea cob e boima ba 100 g;
- 4 tbsp. l li-flakes - 15 g;
- 3 tbsp. l canned - 70 g;
- 3 tbsp. l phehiloeng - 50 g.
Li-flakes tse bonolo tsa poone li na le "glycemic index" e phahameng haholo, letšoao la tsoekere e lekanang le 113. GI ea bohobe bo tšoeu, mohlala, ke 100. Ho fumana li-flakes tse lekaneng, lefu la tsoekere le na le kotsi ea ho ja boholo ba tsona. Ka lebaka leo, ho phahama ka sekhahla ha tsoekere ea mali ho ka baka tlhaselo ea hyperglycemia le matšoao a eona a tsamaellanang (lenyora, ho choachoasela khafetsa, mokhathala, ho omella le ho fokola ha letlalo).
Lijo tse sa lomosoang li na le khalori e ngata haholo ho feta lijo-thollo tse tsoang poone
Lithollo tse 'maloa tse se nang mabitso tse sebelisitsoeng salate li tla khabisa sejana le ho theha moea o futhumetseng lijong. Lithako tsa salate ea mafura (tranelate e bolila, yoghur, oli ea meroho) li fokotsa ho tlola ha tsoekere e ngata. Ka nako e ts'oanang, ba tla lumella ho nts'etsapele livithamini tse qhibilihang ka har'a mafura le linaoa.
Ho bapisa likarolo tsa limatlafatsi tse fumanehang ho ligrama tse 100 tsa lihlahisoa ho bontša lijo-thollo tse tlaase tsa khalori:
| Sehlooho | Lik'habohaedreite, g | Mafura, g | Liprotheine, g | Boleng ba matla, kcal |
| Poone e halikiloeng | 22,8 | 1,5 | 4,4 | 126 |
| Meroho poone | 75 | 1,2 | 8,3 | 325 |
Ho tloha lijo-thollo hlahisa lijo-thollo tse siloang ka boholo bo fapaneng. E baloa ho tloha ho 1 ho isa ho 5. E kholo e sebelisoa bakeng sa ho etsa lijo-thollo, tse nyane li sebelisetsoa tlhahiso ea lithutsoana tsa poone. Croup No. 5 e tšoana ka sebopeho le semolina. Ke 'mala o mosehla o khanyang.
Phapang lipakeng tsa grits ea poone ho ba bang ke ea nako e telele ea ho pheha. Bakuli ba lefu la tsoekere la mofuta oa 2 ba nang le boima ba 'mele bo phahameng ho feta bo tloaelehileng ba lokela ho khetha lijo tse nang le lipid tse tlase. Beke e 'ngoe le e' ngoe lijong tsa bona, ho eletsoa hore ho be le poroteine ea lijo-thollo tafoleng.
Ho na le mafura a seng makae perekeng ea poone ho feta ka buckwheat, oat, nyalothe
"Lefu la tsoekere ha se lona feela seratsoana se phelang"
Recipe "Salate ka khalase", karolo e le 'ngoe - 1 XE kapa 146 Kcal
Pheha linaoa ka har'a metsi a letsoai. Lahla ka colander, e pholile ebile u khaole ka li-cubes tse nyane. Cheka likomkomere tse ncha le tamati ka li-cubes tse nyane. Kenya poone e ka makeneng, kopanya ntho e ngoe le e ngoe le nako le sesepa. Ha salate e kolobile, e kenye ka likhalase tsa khalase. Fafatsa le eiee e tala e tala.
Sesepa sa salate: kopanya mosetareta (o lokiselitsoe) le oli ea meroho, asene le letsoai. Kenya li-onion tse khabeloang hantle, likomkomere tse khabisitsoeng, pepere e khubelu ea tšepe le pepere.
Bakeng sa lits'ebeletso tse 6:
Lithollo tse thusang tsa lefu la tsoekere- poone - 150 g (189 kcal);
- Linaoa - 300 g (96 Kcal);
- likomkomere tse ncha - 100 g (15 Kcal);
- tamati - 200 g (38 Kcal);
- oli ea limela - 50 g (449 Kcal);
- eiee - 50 g (21 Kcal);
- likomkomere tse khabisitsoeng - 50 g (9 Kcal);
- pepere e khubelu - 100 g (27 Kcal);
- parsley - 50 g (22 Kcal);
- eiee e tala - 50 g (11 Kcal).
Recipe ea "Fillet carp", karolo e le 'ngoe - 0,7 XE kapa 206 Kcal
Ebola litlhapi, u li khaole likotoana le letsoai. Pheha lihoete le lieie. Tlosa meroho ebe u pheha ka moro ona ka mocheso o tlase haholo bakeng sa metsotso e 20 ea carp. Palo ea mokelikeli e lokela ho ba e nyane, feela ho koahela litlhapi. Ebe u beha carp ka hloko ka sejana. Khabisa ka lierekisi tse tala tse halikiloeng le poone. Gelatin (e kolobisitsoeng pele) e ka eketsoa ka moro. Tšela litlhapi le sehatsetsi.
Bakeng sa lits'ebeletso tse 6:
- poone - 100 g (126 Kcal);
- carp - 1 kg (960 Kcal);
- eiee - 100 g (43 Kcal);
- lierekisi tse tala - 100 g (72 Kcal);
- lihoete - 100 (33 Kcal).
Li ngotsoe ka nepo ho lijo le kalafo ea bakuli ba lefu la tsoekere la mofuta oa 2, lihlahisoa tsa poone li tla thusa ho fepa phepelo ea limatlafatsi le limatlafatsi tse tsoang limeleng tseo esale li holisoa ke batho ho tloha mehleng ea khale.
