Ke lijo-thollo life tse ka etsang lefu la tsoekere?
Diabetes mellitus e bitsoa endocrine pathology, e bonahatsoang ke boemo bo phahameng ba tsoekere maling maling ka lebaka la ho se atlehe ha pancreatic kapa ho theoha ho matla ha kutlo ea lisele tsa 'mele ho ea insulin ea eona. Lefu lena le hloka khalemelo le taolo ea kamehla. Ntlha ea bohlokoa ke kalafo ea phepo. Ka lebaka la ho boloka melao e 'maloa mabapi le phepo, ha ho khonehe feela ho fihlella litekanyetso tse tloaelehileng tsa tsoekere, empa hape le ho etsa sephetho se joalo se phehella.
Litsebi tsa lefu la tsoekere li tlameha ho tseba! Tsoekere e tloaelehile ho motho e mong le e mong. Ho lekane ho nka likhabapo tse peli letsatsi le leng le le leng pele ho lijo ... Lintlha tse ling >>
Lijong tsa letsatsi le letsatsi e lokela ho ba lijo-thollo. Li khona ho fa 'mele matla a hlokahalang, lintho tse hlokahalang, empa ka nako e ts'oanang li bolokehile bakeng sa' mele oa batho ba lefu la tsoekere. Se latelang ke puisano ea hore na ho ka jeoa lijo-thollo life ho tsoekere ea lefu la tsoekere, mme ts'ebeliso ea tsona e lumelletsoe ka mefuta efe.
Lisebelisoa tse sebetsang
Meroho e entsoe ka lijo-thollo. Lithollo tsa tsona li hloekisoa, li sebetsoe, li silakanngoe haeba ho hlokahala. Lithollo li sebelisetsoa ho etsa lebese porridge, lithuto tsa pele, lijana tsa lehlakoreng.
Lisebelisoa tse sebetsang li hlalositsoe ke sethala se phahameng sa protheine, fiber ea ho ja (fiber), livithamini tsa B-Series, ascorbic le nicotinic acid, tocopherol, pectins le tannins, tse bohlokoa ho "lefu le monate", haholoholo mefuta ea 2. Lintho tsena li ama 'mele oa batho ba lefu la tsoekere ka tsela e latelang:
- fetole mosebetsi oa pampitšana ea ka mpeng,
- khutlisetsa lits'ebetso tsa metabolic,
- tšehetsa mosebetsi oa methapo ea pelo le methapo ea mali, molumo oa bona, boemo ba hematopoiesis system,
- kenya letsoho ts'ebetsong ea ts'ebetso ea methapo, phetisetso ea methapo ea kutlo,
- ts'ehetsa mosebetsi oa mohlahlobi oa pono,
- kenya letsoho ho potlakisa phetoho le ntlafatso ea lisele le lisele tsa 'mele
- matlafatsa mmele
- tlosa cholesterol e "mpe", hloekisa 'mele oa chefo le chefo.
Tšobotsi ea lithollo
Litsebi tsa phepo e nepahetseng li sekaseka lihlahisoa tsohle, li li arola ka lihlopha tse peli: li thibetsoe ebile li lumelloa. Hoo e ka bang likomkomere tsohle tsa lefu la tsoekere lia lumelloa. Ho na le mekhelo e 'maloa e boletsoeng ka tlase.
Ke mofuta oa lijo-thollo tse sootho (glycemic index ea eona ke likarolo tse 45). Raese e joalo ha e qobelloe ke ho peel le polishing, ka hona, e boloka limatlafatsi tse ngata ho feta tse tšoeu, tse ka kichineng ea mosali e mong le e mong oa ntlo. Raese e sootho e nkuoa e le ntho e ntle haholo. E na le livithamini, mafura a acid, selenium (e matlafatsa tšireletso ea 'mele, e thibela nts'etsopele ea maloetse a pelo le a vascular).
Lithollo tsa brown li ka sebelisoa ha ho etsoa lithuto tsa pele tse thehiloeng ho meroho le meroho e fokolang ea nama, sopho ea lebese, lijana tsa lehlakoreng, lijana tsa nama.
Li-groats tsa Buckwheat
Lenane la glycemic ke 50-60 mme ho latela botenya ba sejana se lokiselitsoeng, setsi sa metsi (metsi, lebese, moro). Hona le lijo tse 'maloa tseo ho khetholloang ho tsona lijana lijong moo li-buckwheat li leng teng. Kameho ea eona e ntle 'meleng oa motho ea nang le lefu la tsoekere e amahanngoa le bokhoni ba ho tlosa cholesterol e ngata, ho fokotsa tsoekere ea mali le ho loantša boima ba' mele bo tsoang 'meleng.
Bohlokoa! Sebopeho sa lik'hemik'hale se na le tšepe e ngata, calcium, magnesium, iodine le lintho tse ling tsa bohlokoa tse fumanehang.
Haufinyane tjena, "buckwheat" e "phelang" e se e atile haholo. Ha e tsamaee ka nako e telele joalo ea ts'ebetso ea ho itlhoekisa le ho e lokisa joalo ka e tloaelehileng e sootho, ka lebaka leo palo ea limatlafatsi tse hlahisoang e le makhetlo a 'maloa ho feta. Mefuta e tala e khona ho tlatsa 'mele ka liprotheine tse sebetsang, ho molemo hore e holile ntle le ts'ebeliso ea chefo e bolaeang likokonyana le lik'hemik'hale tse ling.
Pele o ja mofuta ona oa mohloa o hloka ho mela. Ho etsa sena, e hloekisoa ka botlalo mme e tloheloe ka colander tlasa metsi a kolobelitsoeng ka lihora tse 6. Nako le nako ha u qeta lihora tse 6, lijo-thollo lia hloekisoa ebe li siuoa li le joalo. Boloka ka mor'a hore tsoele pele ho mela sebakeng se batang, empa eseng ho feta matsatsi a 3.
Metsoako ea poone
E fumaneha ka ho soaanya lithollo tsa poone. Li-grits tsa poone ke sehlahisoa se amoheloang sa tsoekere se ka theolang tsoekere ea mali. Sebopeho sa sehlahisoa se kenyelletsa:
- Livithamini tsa B-line, A, E, nicotinic acid,
- trace element (phosphorus, koporo, zinki, potasiamo),
- fiber
- li-amino acid tsa bohlokoa.
E ka sebelisoa bakeng sa ho etsa sopho, lijana tsa lehlakoreng, tse eketsoeng hlama bakeng sa ho baka (li-pancake, rolls).
Barry groats
E 'ngoe ea lijo tse matlahali tsa khalori tse tlaase. Glycemic turkeys ke 35, e etsang hore lijo-thollo sehlopha e lumelloe ho lefu la tsoekere. Lebokose le nang le thepa e latelang:
- tloaelehilengisa mosebetsi oa tšilo ea lijo,
- e khutlisa mekhoa ea metabolic,
- e tšehetsa boemo ba hematopoietic system,
- e na le antiviral effect,
- e ntlafatsa ts'ebetso ea ts'ebetso ea methapo, mohopolo, ts'ebetso ea kelello,
- e fokotsa boemo ba "cholesterol" e mpe "maling.
Li-mirlet ke sehlahisoa se seng se sebetsang se nang le liprotheine tse ngata ka sebopeho. E amoheloa hantle ke 'mele, e na le phello e molemo maemong a pelo le methapo ea mali, e khothaletsa ts'ebetso ea ho hlaphoheloa le ho nchafala, e tlosa lintho tse chefo' meleng 'me e na le phello e khahlanong le mofetše.
Ha ho kgothaletswe ho ja tse ngata nakong ea kemolo, li-pathologies tsa gastrointestinal, mafu a tšoelesa ea qoqotho.
Li-groats tsa Wheat li pele maemong a lihlahisoa tsa poone tse sebetsang ka ho fetisisa. Lijana tse entsoeng ka koro li nkuoa e le tsa bokahohle, hobane li ka fokotsa boima ba 'mele le ho kenya letsoho setsing sa eona.
- k'holeseterole e tlaase
- khatello e phahameng ea mali
- ho matlafatsa marako a methapo ea mali, ho boloka bokhoni ba eona,
- ho potlakisa mekhoa ea metabolic,
- Ho hloekisa 'mele oa chefo, chefo le chefo,
- ho matlafatsa boitšireletso ba mmele.
Pearl harese e entsoe ka harese, empa e fapana le mokhoa oa barele oa ho sebetsa lithollo. Sopho ena e nang le khalori e phahameng, leha ho le joalo, e kenyelelitsoe ka har'a menu ea motho ka mong ea mofuta oa lefu la pele le la bobeli. Thepa ea sehlahisoa e kenyelletsa khato ea antibacterial, bokhoni ba ho fokotsa lipontšo tsa mafu, ho fokotsa cholesterol le glucose maling.
Bohlokoa! E sebelisoa ho pheha lijana tsa lehlakoreng, sopho e thehiloeng meroho, nama e fokolang le moro oa litlhapi.
Oatmeal e kenella butle butle ke 'mele, motho ka nako e telele o ikutloa a tletse. Ha ho makatse hore ebe ho khothalletsoa ho sebelisa e le e 'ngoe ea lijana tsa lijo tsa hoseng. Litsebi tsa lefu la tsoekere li khothalletsoa lijo-thollo hantle eseng lijo-thollo. Ba etsa ts'ebetso e telele ea ts'ebetso, ka lebaka leo bongata ba limatlafatsi tse ka hara motsoako bo fokotseha makhetlo a 'maloa. Ntle le moo, index ea glycemic ea lijo-thollo e phahame.
Ho hlophisoa ha oats ho kenyelletsa lintho tse latelang:
- li-antioxidants
- macro- le li-microelements (zinc, iron, phosphorus, magnesium, calcium),
- livithamini
- mafura a meroho
- inulin ke polysaccharide, polymer ea fructose e khutlisang tšilo ea lijo le boemo ba microflora ea mala.
Ha ho hlophisoa lethathamo la motho ea nang le lefu la tsoekere, ho bohlokoa ho kenyelletsa lijo-thollo lijong, kaha li thusa ho lefella lefu lena le ho thibela nts'etsopele ea mathata.
