U ka ja linate tsa mofuta ofe ka lefu la tsoekere?

Linate tsa lefu la tsoekere li lumelloa, li na le mafura a mangata, liminerale, livithamini, ha li bake ho tlola ha glucose kamora ho ja. Ka lebaka la lethathamo la khalori e phahameng, maemo a bona a letsatsi le letsatsi ha a phahame ho feta tse 30. Li hanyetsanoe bakeng sa allergies, ho mpefatsa ho eketsehileng ha litho tsa ka mpeng. Sebelisa ka hloko ka botenya. Ho theola metabolism ea tsoekere, makhasi a walnut, makhasi, litholoana tse sa butsoang, ho sebelisoa oli.

Bala sengoloa sena

Ka linate tse nang le lefu la tsoekere

Ho ja linate tsa lefu la tsoekere ho ka etsahala ka mefuta eohle. Lisebelisoa tse sebetsang li kenyeletsa:

normalize metabolism ea mafura - e na le mafura a acid a fokotsang cholesterol,
mathata a methapo ea methapo ha a kenngoa lijong a hlaha hamorao,
palo ea lik'habohaedreite li tlaase, kamora ts'ebeliso ea tsona ha ho na ho theoha tsoekere.
tebello ea bophelo ba barati ba linate e telele ho feta lilemo tse 2-3 (mohlala, batho ba Caucasus),
Amino acid arginine e ntlafatsa ts'ebetso ea pelo, sebete, boits'ireletso ba mmele, boko, e matlafatsa mesifa, e fana ka mamello,
li na le livithamini tsa B, E, folic acid, liminerale tse hlokahalang bakeng sa ho theha insulin le ho matlafatsa lithane tsa masapo.

Mona ke ho eketsehileng ka likarolo tsa bohobe bakeng sa lefu la tsoekere.

Lenane la glycemic le likhalori

Ho utloisisa monyetla oa ho kenyelletsa linate ka har'a menu ea lefu la tsoekere, ho bohlokoa ho tseba index ea bona ea glycemic. E bontša kamoo tsoekere ea mali e potlakileng ka teng ka mor'a ho kenella. Linate li na le tekanyo e tlase ea 15. Sena se bolela hore ha li tšoaetsoe lefu la tsoekere. Empa litaba tsa khalori le mafura a sehlahisoa ke a ling a phahameng ka ho fetisisa.

Ho nahana ka boleng ba bona ba phepo e nepahetseng, o ka kopanya likh'alori tse ho nama (1 kg), tlhapi (1 kg), litapole (1 kg), litha e le ngoe ea lebese le kopantsoe. Li tla lekana le 500 g ea linate. Ka hona, sehlahisoa sena se sebetsang u hloka ho se ja ka bongata. Boleng ba matla ba mefuta e atileng haholo bo fanoa tafoleng.

Mefuta ea linate

Boleng ba matla a kcal ka 100 g

Litapole

Moru

Lialmonde

Se-Brazil

Pecan

Gretsky

Kotsi ho tloha linate

Meroho e na le boleng bo fapaneng bo sa tloaelehang - e etsa hore motho a hane. Ho isa boholeng bo boholo sena se sebetsa ho li-walnuts, lierekisi, lialmonde. Ka ho kenella ka matla, ho ka hlaha litlamorao tse latelang:

ho mpefala ha ho ruruha hoa mala, ho phatloha, bohloko,
makhopho a letlalo,
ho nyekeloa
ho teneha ha mucous membrane ea 'metso, mofufutso,
tlolo ea kabo ea bile, boima ba hypochondrium e nepahetseng,
lenyora
tatso e mpe molomong, lehloeo,
lets'ollo

Ka lebaka la boleng bo phahameng ba khalori, linate tse nang le phepo e ngata li baka boima ba 'mele kapele.

Ke mang ea haneloang lefu la tsoekere?

Linate tsa lefu la tsoekere li loantsoe le teng ha ho e-na le lintho tse itseng tse bakang mathata. Ho hlokahala meeli e thata ea botenya.

Sebelisa ka hloko mefuta eohle:

moimana, ho nyeka (ho bohlokoa ho tseba mamello e le kannete),
bakuli ba nang le ts'abo e mpe ea lisele tsa sebete "cirrhosis, hepatitis ea bongata, ho fokola ha mafura,
ho tšoaroa ke lefu la sethoathoa, ho ruruha ha manonyeletso (arthritis, arthrosis),
mokhatlong oa ho mpefala ha ulcers tsa ka mpeng, colitis, gastritis, pancreatitis, cholecystitis.

Lirapa tsa lefu la tsoekere

Lirapa tsa tsoekere li ntlafatsa metabolism ea mafura, sebopeho sa mali. Hape:

e thusa ho sefa lijo
e thusa secretion ea bile, e sirelletsa linama tsa sebete ho tsoa liketsong tsa chefo.
e tsosa kelello
e matlafatsa boitšireletso ba mmele
ke mohloli oa folic acid, nicotinic, biotin, vithamine E,
e na le anti-khatello ea maikutlo.

Semela sena se na le thepa e sa tloaelehang - litholoana tse halikiloeng li phetse hantle ho feta tse tala. Nakong ea kalafo ea mocheso, boemo ba polyphenols bo eketseha ho bona. Lintho tsena (li-antioxidants) li matlafatsa marako a vascular, thibela atherosulinosis, marang-rang le ho tsofala.

Ho tsoekere ea lefu la tsoekere, ho kenella ha metsoako e joalo hoa hlokahala, hobane carbohydrate e sa lokelang le metabolism ea mafura e baka tšebeliso ea li-radicals tsa mahala. Tšireletso ea antioxidant ho lefu la tsoekere e fokola.

Type li-almonde tsa mofuta oa 2

Contraindication ho kenngoeng ha lialmonde lenaneng la lefu la tsoekere la 2 e kenyelletsa feela ho hloka mamello, lefu le matla la sebete. Maemong a mang kaofela, lialmonde lia thusa:

Nolofatsa vasospasms le migraine,
ho khutsisa ts'ebetso ea methapo ka mora ts'ebeliso e feteletseng,
ntlafatsa phallo ea mali,
monya livithamini tse tsoang lijong,
eketsa molumo oa 'mele ka kakaretso,
lahla edema,
imolla ho khaotsa ho ilela khoeli
Fokotsa khatello ea mali ka khatello e phahameng ea mali,
khutlisetsa morethetho oa pelo ka moea o otlang kapele.

Ha u e sebelisa ho bohlokoa hore u se ke ua feta tekanyo e lumelletsoeng, hobane lialmonde li na le khalori e ngata ebile li ka tsosa takatso ea lijo.

Pine linate tsa lefu la tsoekere

Ts'ebeliso ea linate tsa phaene ho tsoekere e thusa ho fumana manganese, chromium, zinki, li hlokahala bakeng sa ho theha insulin. Nuts e na le vithamine E, hoo e batlang e le sehlopha sohle B le magnesium e ngata. Ka lebaka la sebopeho sena, linate tsa phaene:

normalizing metabolism ea carbohydrate,
o kenya makhopho a manyeme, tšilo ea lijo,
e fokotsa cholesterol
e thibela khatello ea mali, ho thehoa ha litsoelesa tsa atherosselotic,
e thibela ho etsoa ha majoe a liphio,
e fokotsa thabo ea ts'ebetso ea methapo e bohareng,
rejuvenates.

Nate ea Brazil

Nate ena e boloka tlaleho ea selenium. Ka lebaka la senotlolo sena sa li-trace, livithamini, mafura acid, eena:

normalizes tsoekere ea mali
e thibela mekhoa ea tumor,
e liehisa ho tsofala
e thibela nts'etsopele, tsoelo-pele ea likatse,
e ntlafatsa sebopeho sa li-hormone tsa qoqotho, genital, e eketsa potency,
e tsosa manyeme,
e kenya tšebetsong mokokotlo,
e thusa ka mokhathala o sa foleng,
e eketsa boits'ireletso
e ntlafatsa mohopolo.

Type 2 Diabetes Walnuts

Melemo ea li-walnuts ka lefu la tsoekere la mofuta oa 2 e amana le bokhoni ba tsona ba ho ntlafatsa metabolism.

Li na le thepa e latelang:

e na le mafura a bonolo a tsoang habonolo, liprotheine, livithamini, tse sa butsoang li na le acid e ngata haholo.
eketsa mamello, imolla mokhathala, fana ka matla,
ntlafatsa ts'ebetso ea sebete, e thusa ho fola kamora ho chefo,
Fokotsa khatello ea khatello ea mali,
susumetsa ts'ebetso ea mala.

Ho hlokahala hore u be hlokolosi ha u sebelisa mokhoa ona hore mali a eketsehe, a mpefatse le ho ruruha ha lefu la sethoathoa.

E 'ngoe ea linate tse nang le mafura, e na le litaba tse phahameng tsa khalori. Ho feta moo, e na le vithamine E e ngata, calcium le phosphorus. Ka hona, e thusa ho matlafatsa lithane tsa masapo. E khothalletsoa k'holeseterole e phahameng. Pecan e ntlafatsa pono ponong ea mantsiboea, e bohlokoa bakeng sa phokolo ea mali. Ka tšebeliso e feteletseng, e baka ho hlaseloa ha migraine, ho haptjoa ke lintho tse kulang kamehla, ho eketsa boima ba 'mele kapele.

Hazelnut

Semela sena se thusa tsoekere e tlase ea mali mme se emisa nts'etsopele ea mathata a methapo ho lefu la tsoekere. Mekhoa ea bona ea bohlokoa e kenyeletsa:

ho matlafatsa marako a methapo le li-capillaries,
Phokotso ea boholo ba tšoelesa ea senya le adenoma,
Ho ntlafatsa sebopeho sa bile le ho nolofatsa secretion ea eona,
Thibelo ea ho etsoa hoa majoe a liphio,
ho eketseha ha lebelo ho bo-'mè ba anyesang,
ts'ebetso ea boits'ireletso,
hemoglobin e eketsehileng le phokolo ea mali.

Walnut

Boholo ba letsatsi le letsatsi ba ho sebeletsa ke likotoana tse 7.

Ho latela lipatlisiso tsa morao tjena, li-walnuts li sireletsa khahlanong le ho ja ho feta tekano le ho thusa ho theola boima ba 'mele. 3 Boithuto bo bong bo phatlalalitsoeng koranteng ea Nutrition bo fumane hore basali ba jang li-walnuts ba fokotsa kotsi ea ho ba le lefu la tsoekere la mofuta oa 2. 4

Walnuts ke mohloli oa alpha lipoic acid, e fokotsang ho ruruha ho amanang le lefu la tsoekere. Mefuta ena ea linate e na le mafura a mangata a polyunsaturated mafura a eketsang cholesterol e "ntle" ho lefu la tsoekere. 5

Boholo ba letsatsi le leng le le leng ke likotoana tse 23.

Ho latela phuputso e phatlalalitsoeng koranteng ea Metabolism, lialmonde li sireletsa khahlanong le limela tse tsoekere haeba li nooa ka lijo tse nang le lik'habohaedreite tse ngata. 6

Lialmonde li na le limatlafatsi tse ngata, haholo-holo vithamine E, e tloaelehileng ea metabolism, e ntlafatsa ho khutlisoa ha lisele le lisele tsa 'mele oa motho ea nang le lefu la tsoekere. 7 Walnut e fokotsa kotsi ea lefu la pelo ho batho ba nang le lefu la tsoekere la 2 hape e thusa ho laola maemo a tsoekere. Sena se netefatsoa ke thuto ea 2017, eo ka eona lithuto li ileng tsa ja lialmonde ka likhoeli tse tšeletseng. 8

Lialmonde li na le sebopeho se nang le likhoele tse ngata ha li bapisoa le linate tse ling. Feri e ntlafatsa tšilo le ho tiisa tsoekere ea mali.

Lebaka le leng la ho ja lialmonde bakeng sa lefu la tsoekere ke pokello ea bohlokoa ea magnesium ho linate. Mosebetsi o mong oa lialmonde ke karolo ea 20 lekholong ea "magnesium" ea letsatsi le letsatsi e jang. 9 Tekanyetso e lekaneng ea liminerale lijong e matlafatsa masapo, e ntlafatsa khatello ea mali le ho etsa hore pelo e sebetse hantle.

Liperela le lefu la tsoekere

Nate ena e na le phello e ntle ho metabolism mme e fokotsa boemo ba "cholesterol" e mpe ". Likharetene li kenya letsoho ho nchafatseng 'mele mokhatlong oa maqhubu, ka ho etsa joalo ho thibela likhathatso tsa tsamaiso ea methapo. Walnut ka bongata ba glycemic index e na le letšoao la 20, e e etsang sehlahisoa se amoheloang sa lefu la tsoekere ka mefuta ea pele le ea bobeli.

U ka sebelisa sehlahisoa ka bobeli e le halofo le e halikiloeng, hape e eketsoa lijana tse fapaneng. Ka kakaretso, ha ho halika, boemo ba lintho tsa antioxidant ho linate bo nyoloha, empa ho ntse ho le joalo, batho ba nang le lefu la tsoekere ba khothaletsoa haholo ho ja li-peanuet ka sebopeho sa bona se tala. Bo-rasaense ba Amerika ba hlokometse hore li-peanuere tse phehiloeng li bohlokoa haholo.

Matlhare a letsoai a lumelloa, empa sena ke feela ha ho sa na karabelo. Re hlakisa li-contraindication tse ka sehloohong ts'ebelisong ea sehlahisoa:

botenya kapa ho lemalla,
seso sa ka mpeng
asthma ea bronchial.

Nahana ka melemo ea linate:

ho putlama ha mafura
Ho ntlafatsa ts'ebetso ea sebete
ho eketseha ha mali,
thepa e nchafatsang
fokotseha kholo ea lisele tsa atypical, jj.

Thepa ea mantlha ea nati ke bokhoni ba ho fokotsa likhahla tsa tsoekere ea mali maemong a tloaelehileng. Palo ea liperela tse lokelang ho jeoa ka letsatsi ke motho ka mong mme e amana le lipalo tsa mali. Grab e le 'ngoe e lekane bakeng sa lijo-thollo tse le' ngoe hoseng le ka shoalane. Ho molemo ho reka likhaphatha tse sa buloang.

Bo-rasaense ba Canada ba entse phuputso e fumaneng hore ho ja ligrama tse mashome a tšeletseng tsa liperela, hammoho le linate tse ling tsa lefu la tsoekere la 2, cholesterol e tlase le tsoekere ea mali. Lintho tse jang li entsoe ka liperela tse tala.

Ho ja lipekere ka bongata bo boholo ho ka lebisa ho ho kulisa le ho nyekeloa. Hape, u se ke oa lebala ka likhalori tse teng sehlahisoa. Ligrama tse lekholo tsa lierekisi li na le kcal e fetang 500. Ke ligrama tse lekholo feela tsa sehlahisoa, 'me u tla fa' mele oa hau ka tekanyetso ea koporo le vithamini ea letsatsi le letsatsi Ho molemo ho boloka likhaba sebakeng se pholileng se ommeng, ho seng joalo se tla mpefala kapele.

Li-almonds tsa lefu la tsoekere

Mofuta o mong oa bohlokoa oa nati ke lialmonde. Sehlahisoa se bontšoa mofuta oa lefu la tsoekere. Sena se etsoa ka lebaka la mafura a mangata le mafura a sa koahelang. Ha ho na starch ka har'a lialmonde, e leng se etsang hore ho be kotsi ho batho ba lefu la tsoekere. Ho ba teng ha potasiamo, koporo le magnesium ho eona ho fokotsa bongata ba cholesterol e mpe 'me ho eketsa tlhoko ea insulin.

Lialmonde li bohloko ebile li monate. Bakeng sa lefu la tsoekere la mofuta oa 1, lingaka li khothaletsa ho ja lialmonde tse monate letsatsi le letsatsi.

Ka kakaretso, lialmonde li nkoa e le tsa bohlokoa bakeng sa thepa ea tsona e ntle. Sehlahisoa se bapala karolo ea bohlokoa ho mafu a tsamaiso ea endocrine, kaha e khona ho khutlisetsa metabolism. Litsebi li tiisa hore ka ho sebelisa lialmonde khafetsa, bakuli ba nang le lefu la tsoekere la prediabetes ba fokotsa kotsi ea ho fetoloa ho ea boemong ba lefu la tsoekere la mofuta oa 2.

Lingaka li khothaletsa hore ho se sebelisoe linate tse fetang tse leshome ka letsatsi ka lebaka la sehlahisoa se phahameng sa khalori. Phekolo ea mocheso ha e ame thepa ea melemo ea lialmonde.

Nate tsa Pine le Lefu la tsoekere

Ho fapana le lialmonde, linate tsa phaene li ke ke tsa bitsoa tharollo e ntle ea lefu la tsoekere. Sebelisa sehlahisoa ha sea lokela ho feta 25 g ka letsatsi mme se ka mokhoa o sa tsoakoang. Empa u se ke oa tšepa hore ka tsela e itseng li tla ama boemo ba tsoekere maling. Le ha ho le joalo, linate li ka khutlisa ts'ebetso ea makhopho a sefahleho, a bohlokoa haholo ntoeng ea khahlanong le lefu la tsoekere.

Protheine ea phaene ea phaene e na le li-antioxidants tse ngata ho feta mefuta e meng ea linate. Sebopeho sa sehlahisoa se kenyelletsa arginine, e ikarabellang bakeng sa ho khetholla cholesterol, matšoao a khatello ea mali. Arginine e boetse e matlafatsa sesole sa 'mele.

Ebile, linate tsa phaene ha se pheko bakeng sa batho ba lefu la tsoekere, empa ha ba lumelle bokuli ho tsoela pele. O lokela ho lekola palo ea linate tse jeoang, kaha tlhekefetso e ka baka botenya.

Hazelnut bakeng la batho ba lefu la tsoekere

Hazelnuts ke tsa bohlokoa bakeng sa mofuta oa 1 le lefu la tsoekere. Palo ea lik'habohaedreite le mafura a meroho ka bongata bo nyane. U ka sebelisa sehlahisoa letsatsi le leng le le leng, tse tala le tse halikiloeng. Li-Hazelnuts li na le phello e ntle tšebetsong ha liphio, sebete, tšilo ea mpa le pelo, e na le phosphorus, calcium, potasiamo.

Hazelnut ke sehlahisoa se nang le khalori e phahameng haholo. Kakaretso ea ligrama tse lekholo e na le likhalori tse ka bang 700. Ha ho na sehlahisoa se fetang 50 g sa sehlahisoa se lokelang ho jeoa ka letsatsi. Ho sebelisa sehlahisoa haholo ho ka lebisa ho ho qhekella hoa pelo. Ha ua lokela ho lebala hore li-hazelnuts ke sehlahisoa se thata sa ho li ja, ka hona ha ua lokela ho li sebelisa ka nako ea bosiu kapa morao haholo ka letsatsi.

Lefu la tsoekere Walnuts

Lithollo tsa Walnut li na le liprotheine tsa meroho, mafura, liminerale le li-amino acid. Sehlahisoa se tsebahala ka se nang le lik'habohaedreite tsa sona tse tlase le litekanyetso tse phahameng tsa vithamine C. Lingaka li tiisa hore kamora likhoeli tse tharo tsa ho ja li-walnuts kamehla, maemo a insulin a tla ntlafala.

Ha ho phekoloa lefu la tsoekere, ho ka sebelisoa likarolo tse fapaneng tsa sehlahisoa:

Ho molemo ho sebelisa sehlahisoa se secha. E lokela ho bolokoa ka sehatsetsing ho boloka thepa e ntle. 50-70 g ea sehlahisoa ka letsatsi e ka jeoa ka letsatsi, mme bakeng sa botenya - eseng ho feta mashome a mararo.

Ho sebelisa li-walnuts tse ngata ho ka lebisa ho nts'etsopele ea migraine le vasospasm. Manonyeletso a tsoang makhasi le likhetla haeba a e-na le overdose a ka baka tahi le ho choenya.

Contraindication ho ho nka li-walnuts ke:

colitis ea hlobaetsang
mathata a pancreatic,
eketseha ha mali
mafu a letlalo
hypersensitivity

Walnut kernels bakeng sa lefu la tsoekere

Ho lokisa li-tinctures tse tsoang lihloohong:

nka linate tse 'maloa ebe u li kopanya le buckwheat (li-buckwheat li lokela ho feta makhetlo a mahlano),
sila likarolo hore li be phofo,
tšela motsoako ka kefir e le hore e koahele metsoako,
tlohela sehlahisoa bosiu bohle
Kenya apole e halikiloeng hoseng,
e lokela ho nooa tee e le 'ngoe ho pholletsa le metsotso e mashome a mararo pele ho lijo.

Walnut o tlohela lefu la tsoekere

Leaf ke antiseptic e ntle ea lefu la tsoekere la mofuta oa 2. Sehlahisoa se na le lipholiso tsa maqeba le anti-inflammatory. Li-decoquices, li-tincture, litlolo, litlolo li lokiselitsoe ho tsoa makhasi.

Leqephe lena le lokela ho lokisoa ka tsela e latelang.

walnut makhasi a khabeloa hantle
khaba e le 'ngoe ea lisebelisoa tse tala e tšeloa ka khalase ea metsi a belang,
ka mor'a hora, ho phekoloa.
nka karolo ea boraro ea khalase makhetlo a mararo ka letsatsi halofo ea hora pele u ja.

Likarolo tsa Walnut tsa lefu la tsoekere

Ho ntšoa metsi a nang le metsi a tsoang likhethong:

likarolo tse ling li tletse ka metsi a belang.
Ka mor'a hora, pheko ea hlapa ka ho hlapa metsi,
sehlahisoa se tlhotiloe
e lokela ho nkuoa pele ho sejo se seng le se seng, khaba e le 'ngoe ea sirapo.

Kahoo, linate tsa lefu la tsoekere li tla thusa ho imolla matšoao le ho ntlafatsa bophelo bo botle ka kakaretso. Li-walnuts, lialmonde, li-hazelnuts - lihlahisoa tsena kaofela li ama boemo ba tsoekere ea mali, 'me li khutlisa litheko tsa bona hantle.

Se ke la lebala hore linate tsa lefu la tsoekere ke lijo tse nang le likhalori tse ngata, ka hona, ho bohlokoa ho beha leihlo hore na ba li sebelisa hakae. Ho na le likhakanyo tse 'maloa tse lokelang ho nahanoa. Linoha feela li ke ke tsa phekola lefu la tsoekere; ho tla hlokahala kalafo ea lithethefatsi. Leha ho le joalo, li ka ama matla a ts'ebetso ea kalafo.