Lethathamo la lihlahisoa tseo batho ba nang le lefu la tsoekere ba lokelang ho le lebala mabapi le lona le hlakile ebile lea utloahala. Leha ho le joalo, lintlha tse ling tsa phepelo li ntse li hlahisa lipotso. Mohlala, na nka ja linate tsa lefu la tsoekere la mofuta oa 2? Ke ofe ho bona ea ke keng a lematsa motho ea nang le lefu lee? Bala haholoanyane ka thepa ea linate le karolo ea tsona lijong tsa motho ea nang le lefu la tsoekere - linthong tsa rona.
Ho ja kapa ho se je?
Linate tse nang le lefu la tsoekere la mofuta oa bobeli li ka lokela ho kenyelletsoa lethathamong la letsatsi le letsatsi, leha ho na le liperesente tse ngata tsa lethathamo la mafura ho tsona, hammoho le lintlha tse phahameng tsa khalori. Ntho ea bohlokoa ke ho laola bongata ba linate tse jeoang, tseo leha ho le joalo li sebetsang ho lihlahisoa tsohle tse fumanehang tafoleng ea mokuli ea lefu la tsoekere ka thuto e rarahaneng. Kaha u se u qalile ho ba le mokhoa oa ho lekana, u ke ke ua tšoenyeha ka ho eketseha ha tsoekere ea mali ka mor'a lijo.
Melemo ea ho ja linate:
- tlase ho lik'habohaedreite (index ea glycemic - hoo e ka bang 20);
- e ka fetoha mokhoa o mong oa lihlahisoa tse kotsi ho mokuli;
- ama hantle lits'ebetso tsa tsoekere e nkiloeng ke 'mele;
- ho ba le thepa ea antioxidant hape e kenya letsoho ho feliseng chefo.
Ha se linate tsohle tse nang le melemo e tšoanang ho lefu la tsoekere.
Haeba lefu la tsoekere le sa tsamaisane le botenya, motho o lokela ho hlokomela ho hlahisa linate tse lekaneng lijong tsa hae, hobane li na le lintho tse ngata tse bohlokoa tse kang:
- fiber;
- protheine
- mafura a sa omega-3 a mafura;
- calcium
- Vitamin D
- zinc.
Ka mofuta ofe kapa ofe oa lefu la "tsoekere", sehlahisoa sena e tla ba sejo se setle kapa se tlatsetsang temong ea mantlha.
E thusa haholo
Joale nka ja linate tsa mofuta ofe ka mofuta oa 2 lefu la tsoekere? Ka molao, efe kapa efe. Empa kaha mokuli e mong le e mong o tobane le mosebetsi oa ho khetha le ho ja lijo tse nang le molemo o moholo le likotsi tse fokolang bakeng sa botsitso 'meleng, har'a linate hoa utloahala ho fana ka khetho ho tse latelang:
Litholoana tse omisitsoeng tsa lefu la tsoekere- Ka Segerike
- kedare;
- almond;
- Se-Brazil
- peanate
- hazelnuts.
Ke mabitso ana a sehlahisoa a lokelang ho khethoa, a na le mofuta oa bobeli oa bokuli, hobane ha a bolokehe feela, empa a boetse a thusa ho boloka maemo a tsoekere a tsoekere a mali. E 'ngoe le e' ngoe ea mefuta ena ea linate e tšoaneloa ke tlhokomelo e khethehileng.
Gretsky
Ho boemo, phepo ena e ka sebaka sa nepahalo, hobane e sebelisoa haholo ha e pheha feela, empa hape le meriana. Ho ikhetholla ha eona ho ka taba ea hore litholoana le likarolo tsa semela ka botsona li na le thuso.
Khetho ea win win bakeng sa lefu la tsoekere
Li-walnuts, ka nepo, li-kernels tsa tsona, li na le zinki tse ngata, manganese le alpha-linoleic acid. Ke lintho tsena tse etsang karolo ea bohlokoa ho ntlafatseng lefu la tsoekere, le sebetsang ka tsela e latelang.
- li etsa hore acidity ea mala e be le tsona 'me e na le phello e molemo ho metabolism;
- kenya letsoho ho fokotseng maemo a tsoekere ea mali le ho monya ha eona ka lisele tsa 'mele;
- fokotsa lebelo nts'etsopele ea lefu la tsoekere la litho tsa ka hare le atherosclerosis, eo ho lona lefu la tsoekere le tsoelang pele lipelong tse tlaase;
- potlakisa mekhoa ea ho hlaphoheloa ka mor'a mafu.
Indasteri ea litlama e sebelisa li-kernels, walnut partitions le makhasi a sefate. Likarolo tsena kaofela tsa semela li sebelisetsoa ho lokisa meriana, litlolo, likhalase le lihlahisoa. E qetellang e thusa ho potlakisa pholiso ea maqeba a fapa-fapaneng, hape e phekola stomatitis le ho tlosa fungus maotong, eo hangata e amanang le lefu la tsoekere.
Tincture, joalo ka decoction, e na le thepa ea antiseptic le anti-inflammatory. Ho bonolo haholo ho e lokisa: thispone e le 'ngoe ea makhasi a omisitsoeng e tšeloa ka khalase ea metsi a belang, e lumelloe ho kenella metsotso e 30, ebe e sefa le ho foka. Ho hlokahala hore u noe sethethefatsi sena makhetlo a 3 ka letsatsi, limililone tse 50 pele ho lijo.
Kedare
Sebopeho sa linate tsena tse nyane tsa taiga, tse nang le tatso e sa tloaelehang le e khahlisang, e na le thuso e tšoanang: ntle le potasiamo, calcium le magnesium, li na le livithamini tsa B le D, ascorbic acid, iodine le phosphorus. Ntle le moo, sehlahisoa se na le thepa ea immunomodulatory mme se thusa bakuli ho sebetsana ka katleho le microangiopathy le lipontšo tsa leoto la lefu la tsoekere.
Nyane le hole
Ho bohlokoa hore lithollo tsa kedare li na le mafura a phetseng hantle 'me ha li na cholesterol ho hang, e li etse e' ngoe ea lijo tsa bohlokoa ka ho fetisisa lenaneng la tsoekere. Litholoana li thusa ho fokotsa khatello ea mali le ho fokotsa boima ba 'mele.
Ho fokotsa metabolism le ho nolofatsa lefu, ho lekane ho ja ho fihlela ligrama tse 25 tsa linate tsa phaene ka letsatsi.
Lialmonde
Sebopeho se fapana hanyane le li-walnuts, empa, joalo ka kedare, ha e na k'holeseterole. Litholoana tsa almond li fa 'mele meleko le protheine, li thusa ho etsa hore tshebetso ea bowel e sebetse le ho fokotsa palo ea tsoekere maling a bakuli ba nang le lefu la tsoekere la mofuta oa 2. Lialmonde li na le phello e molemo tšebetsong ea makhopho le 'metso (acid-base balance e khutlela ho tse tloaelehileng), hammoho le bonohe ba methapo ea mali.
Lefu la tsoekere le khona ho ja li-kernel tse 10 ka letsatsi, 'me e lokela ho ba lialmonde tse monate feela.
Se-Brazil
Ena ke phepo e nepahetseng ka ho fetisisa, ka hona ho na le lithibelo ts'ebeliso ea eona - hoo e ka bang linate tse 1-2 ka letsatsi. Empa leha palo e joalo ea tsona e ka etsa kapele bakeng sa khaello ea selenium, le magnesium le phosphorus 'meleng oa motho mme li thusa lisele ho qala ho monya tsoekere e ngata haholoanyane.
Morena ke linate
Thiamine ka sebopeho sa linate tsa Brazil ha e thuse feela ho tlosa chefo le lintho tse ling tse mpe, empa hape e thibela ho ata ha tsona 'meleng.
Ka ho sheba litekanyetso le ho kopanya sehlahisoa sena le li-hazelnuts (tse khothalletsoang), o ka ntlafatsa boemo ba tsoekere ea mali. Ho molemo ho fana ka khetho ea litholoana tse halikiloeng.
Litapole
Phapang ea eona ea bohlokoa ke ea lelapa la legume, le sa amang thepa ea lona le sebopeho. Litapole ke ntlo ea polokelo ea liprotheine, mafura le li-antioxidants. "Mosebetsi" o sa lomosoang le o sa lomosoang ka tsela e latelang:
- lokolla mmele linthong tse chefo le linthong tse chefo;
- thusa ho fokotsa tsoekere ea mali le ho hloekisa mabota a methapo ea mali;
- thusa ho matlafatsa tsamaiso ea pelo le pelo le ho thusa khatello e tlase ea mali.
Khokahano e khethehileng ea li-amino acid e etsa hore lihlaha e be mohloli oa liprotheine tsa limela tse phahametseng liphoofolo molemong oa tsona. Sena se fa batho ba nang le lefu la tsoekere monyetla oa ho boloka metabolism ea protheine, ho tlosa cholesterol 'meleng le ho thibela tšenyo ea methapo ea tsoekere.
Hazelnuts
Likahare tse nang le tsoekere e tlase haholo le mafura a mangata a meroho a etsa hore mofuta ona oa linate o hlokehe haholo ho batho ba nang le lefu la tsoekere ba nang le lefu la mofuta oa 2. Ha ho na meeli e thata ho palo ea li-hazelnuts. E ka jeoa e tala le e halikiloeng.
Motsoako oa botle bo phethahetseng le melemo e meholo
Hazelnuts e ama mosebetsi oa methapo ea pelo le tšilo ea lijo hammoho le liphio le sebete. Ka tumellano litsebi tsa endocrin li buella sehlahisoa e le mokhoa oa ho potlakisa lits'ebetso tsa ho nchafatsa le ho khutlisa mesebetsi ea ts'ireletso ea 'mele.
Nuts ea mofuta oa 2 oa lefu la tsoekere ke tlatsetso ea bohlokoa ea lijo lijong tsa mokuli. Li kenyelletsa liprotheine, liminerale, livithamini le likarolo tsa mohlala tse thusang ho boloka maemo a tsoekere ea mali le ho fokotsa kotsi ea ho tlola ka tšohanyetso. Ntho e ka sehloohong ke ho latela tloaelo ea ho ja limenyemenye tsena, hobane linate ke sehlahisoa sa khalori e phahameng haholo.
