Oli ea Kedare le lefu la tsoekere > Lijo tsa lefu la tsoekere

Oli ea kedare ea Siberia ke elixir ea mohlolo oa bocha, ho phela halelele le bophelo bo botle. Meetso ea biochemical ea sehlahisoa e na le motsoako o ikhethang le o ikhethang maemong a lona a ho folisa a li-vithamine, li-micro le li-macro acid, mafura acid, e etsang hore e be pheko ea boleng bo ikhethileng bakeng sa mafu a lekholo. Le lefu la tsoekere le ne le ikhetha.

Lefu la tsoekere le amahanngoa le ho se sebetse hantle ha litho tsa tsamaiso ea endocrine, tse ikarabellang bakeng sa tlhahiso ea "insulin" ea "hormone".

Lebenkele la rona la inthanete "sib-moskva.ru" le na le mefuta e mengata ea oli, ho kenyelletsa le lihlahisoa tse sebelisetsoang kalafo le thibelo ea lefu la tsoekere: oli ea phaene, hammoho le balm e nang le phaene ea phaene ho oli ea phaene). Zhivitsa, joalo ka oli e ntle ea kedare, e hloekisa 'mele oa chefo ka mokhoa o hlakileng, lihlahisoa tsa ho bola ha sele.

Lintlha tsa bohlokoa bakeng sa ts'ebeliso ea oli ea kedare ho ja lijo tsa lefu la tsoekere:

linepe tse nang le lik'habohaedreite tse tlase,
boteng ba vithamine B1 (thiamine), e leng setho sa bohlokoa se thusang ho theola lik'habohaedreite hantle. Tloaelo ea letsatsi le letsatsi ke 2 mg,
boteng ba vithamine B6, e kentse letsoho ho bopeng lisele tsa mali (tse khubelu), normalization ea metabolism,
litaba tsa liprotheine tsa li-amino acid tse ngata tsa bohlokoa ho batho:

a) arginine (ea bohlokoa ka ho fetisisa bakeng sa lefu la tsoekere). O ikarabella bakeng sa normalizing khatello ea mali, ho boloka cholesterol e lekaneng, ho matlafatsa ho itšireletsa mafung, ho thibela thrombosis, ho boloka molumo oa lisele tse sebetsanang:

b) lysine e na le ts'oaetso, e nchafatsa matla liseleng,

c) methionine e fana ka tumellano ea metabolism ea mafura, cholesterol,

g) tryptophan (define a-amino acid) e thusa 'mele ho hlahisa vithamine B3 le molatonin ea hormone, e etsang hore motho a hlasimolohe, e matlafatse tsamaiso ea methapo, e fane ka phomolo e ntle ea bosiu le phomolo e ntle,

antioxidant ea tlhaho - vithamine E, e nkang karolo ho tsereng metabolism ea protheine, e matlafatsa marako a methapo ea mali le ho e etsa hore e be leholo, e khothaletsa pholiso ea maqeba
Li-acid tse hlokahalang tsa polyunsaturated tse mafura: Vithamine F-Omega-3 le Omega-6 li kenya letsoho ho thatafatseng khatello, ho matlafatsa boits'ireletso, ho fokotsa lits'ebetso tsa ho ruruha, jj.

Ho lokela ho hlokomeloe hore oli ea kedare ha se moriana, ke pheko e eketsehileng bakeng sa kalafo ea mantlha / thibelo ea lefu la tsoekere, e sitisang tsoelo-pele e ngoe kholisong ea lefu lena.

Kahoo, sepheo sa mantlha sa ho nka oli ea kedare ke ho lekanya mosebetsi oa litsamaiso tsohle tsa 'mele.

Mekhoa ea ho sebelisa sehlahisoa: oli e sebelisoa ka hare le kantle: joalo ka grind (sebakeng sa tranelate) kapa karolo ea li-lotion, li-compress, libate.

Re fana ka ho reka oli ea kedare - sehlahisoa se ikhethang sa boleng bo phahameng ba tlhaho! E tla u thusa ho phela bophelo bo felletseng, leha o na le lefu la tsoekere!

U ka khetha le ho e boloka joang?

Likarete tse nang le linate tsa phaene li 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 le linate tse sa lomosoang. Li bolokiloe ka khetla e le mongobo o tlase ebe li tsamaisoa.

Ho kotsi le ho feta ho fumana lithollo ntle le likhetla - li kotsing ea ho senyeha, li tlameha ho sireletsoa leseli 'me li bolokoe ke 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, u ke ke oa li ja. Tse mosehla e tla ba tse mpe, 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 pholileng - 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 kapa li chesa ka ho bata, kahoo 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 nati e 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.

Ha u reka linate ka likhetla, li sisinya - linate tsa khale, linate li kokota maboteng.

Bongata ba boholo ba tsona ke mafura, kahoo lithollo tsa kedare tse ligrame tse lekholo li na le tse ka bang:

mafura a polyunsaturated - 34 dikgerama,
Mafura a monounsaturated - ligrama tse 19,
mafura a tletse - ligrama tse 5,
proteni - 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 bakeng sa litlhoko tsa ona 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 - ascorbic asiti,
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 tsohle ka boleng ba bophelo. Ho thata ho fihlela livithamini tse ngata haholo - tse feteletseng li tlosoa.

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 phahama hape e tla tsosa lits'ebetso tse hlokahalang. Mohlala, joalo ka:

ntlafatso ea pono
sebopeho sa mali
ts'ebetso ea ho nchafatsa
sistimi ea endocrine,
mosebetsi oa mala le mala,
eketsa ho hanela tšoaetso,
e tla ba thibelo ea atherosulinosis,
e tla phahamisa boits'ireletso ka kakaretso.

Lenane la Glycemic

Lenane la glycemic la sehlahisoa ke letšoao la sona le amanang le phello ea boemo ba tsoekere maling, eo hape e bitsoang boemo ba tsoekere.

Matla ana a bapisoa le sesupo, se nkuoeng se 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 sehlahisoa 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 ka lipalo le mats'eliso. 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.

Bakeng sa batho bohle, lijo tse nang le pontšo e tlase ea glycemic li na le molemo, li sebetsa e le thibelo ea ho nona haholo. Ho feta boima ba 'mele hangata ho amahanngoa le lefu la tsoekere la mofuta oa 2.

Ntle le thibelo, lihlahisoa tse nang le index e nyane ka tekanyo e lekaneng li loants'a botenya bo ntseng bo le teng, lia phahama ebile li fana ka matla ho feta. Ka litekanyetso tse nyane, linate tsa phaene tse nang le tsoekere ea mofuta oa 2 tse amanang le botenya li fana ka mefuta e mengata ea lintho tsa bohlokoa le livithamini. Mafura ao a nang le 'ona a khotsofatsa litlhoko tsa' mele.

Lefu la tsoekere le tšaba pheko ena, joalo ka mollo!

U hloka ho kenya kopo ...

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 - 40 dikgerama
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.

Ebe, ha o lakatsa, letsoai le kopanye, ebe o - tšela metsi a setseng. Fafatsa liphofo tse halikiloeng lipaneng ka linate tse tala tsa phaena ebe u li sebeletsa.

Salate e bose e khubelu e phehiloeng ka cilantro:

linaoa tse khubelu tse khubelu - ligrama tse 200
kalantro - 50 dikgerama
linate tsa phaene (kernels) - 40 dikgerama
konofolo - 2 lilakane tse khabisitsoeng,
peo e omeletseng ea coriander - 2 dikgerama
letsoai le linotsi tse ling - ka thato.

Hlatsoa ebe u pheha linaoa ka metsi a mangata ho fihlela li le bonolo. Khaba konofolo ka khabeloa. Tloekisa makhaba ka makhasi a arohaneng. Tšela metsi. Hloekisa linaoa, konofolo le cilantro. O ka noka le ho natefisa kamoo o ratang kateng. 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 - 50 dikgerama
chisi e thata - 40 dikgerama
linate tsa peine tse peeled - 40 dikgerama
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 ho boloka 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 dikahare tsa khalori, 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 khotsoang lisosong.

Se ke oa eketsa oli ho li-recipe tsena - linate tsa phaene ka boeona ke likarolo tse peli ho tse tharo tsa mafura 'me li tla khotsofatsa tlhoko ea' mele ea tsona ka botlalo.

Livideo tse amanang

Ke linate life tse loketseng li-diabetes? 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 khothaletsa metabolism ea carbohydrate mme se etsa hore phepo e ngata 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.