Glycemic index ea phofo le lihlahisoa tsa phofo ka mokhoa oa tafole

Lenane la glycemic ke letšoao leo hajoale le sa rateng feela ho batho ba lefu la tsoekere (kaha le bontša phello ea lik'habohaedreite maemong a tsoekere), empa hape le hara baatlelete. Ha e le tlase GI, butle-butle tsoekere e kena maling, butle butle e nyoloha maling. U hloka ho nka letshwao lena ho u tsotella hohle, sejo se seng le se seng seo u se jang kapa se noang. Lenane la glycemic la lihlahisoa tsa phofo le phofo ka mokhoa oa tafole li tla u thusa ho fumana hore na ke sehlahisoa sefe se ka jeoang, le hore na ke eng e molemo ho se emella.

Sehlooho	Lenane la Glycemic (GI)	Lik'halori, kcal	Liprotheine, g ka 100 g	Mafura, g ka 100 g	Lik'habohaedreite, g ka 100 g
Agnolotti	60	335	10	1	71,5
Vermicelli Myllyn Paras	60	337	10,4	1	71,6
Mabone	—	165,9	5	4,7	25,9
Litapole tsa litapole	95	354,3	1	0,7	86
Poone	70	331,2	7,2	1,6	72
Sesame phofo	57	412	45	12	31
Noodles	70	458,5	14	14,5	68
Li-noodle tsa morara	92	346,5	3,5	0,5	82
Noodles Sen Soi	348	7	0	80
Udon noodle	62	329	10,5	1	69,5
Hurasame Noodles	—	352	0	0	88
Ho bua	341,9	12	1,1	71
Bijoux	60	340,6	11	1,4	71
Wholemeal bijoux	38	120,6	4,6	1	23,3
Mafaldine	—	351,1	12,1	1,5	72,3
Amaranth phofo	35	297,7	9	1,7	61,6
Peanut phofo	25	572	25	46	14,5
Phofo ea pea	22	302	21	2	50
Buckwheat phofo	50	350,1	13,6	1,3	71
Phofo ea kedare	20	432	31	20	32
Phofo ea kokonate	45	469,4	20	16,6	60
Hemp phofo	—	290,4	30	8	24,6
Fora ea folaxe	35	270	36	10	9
Phofo ea almond	25	642,1	25,9	54,5	12
Phofo ea likhoho	35	335	11	3	66
Phofo ea oat	45	374,1	13	6,9	65
Phofo ea Nut	—	358,2	50,1	1,8	35,4
Phofo ea soneblomo	—	422	48	12	30,5
Phofo e qapiloeng	45	362,1	17	2,5	67,9
Koro ea phofo 1 kereiti	70	324,9	10,7	1,3	67,6
Koro ea phofo 2 limaraka	70	324,7	11,9	1,9	65
Phofo ea koro ea Premium	70	332,6	10	1,4	70
Rye phofo	45	304,2	10	1,8	62
Rice phofo	95	341,5	6	1,5	76
Soya phofo	15	386,3	36,5	18,7	18
Flour Tempura	—	0
Trouric Triticale	—	362,7	13,2	1,9	73,2
Pumpkin ea phofo	75	309	33	9	24
Lentil phofo	345	29	1	55
Berese ea phofo	60	279,3	10	1,7	56
Papardelle	—	257,2	5	20	14,3
Pampiri ea litoeba	95	327,2	5,8	0	76,0
Spaghetti	50	333,3	11,1	1,7	68,4
Tagliatelle	55	360,6	21,8	2,2	63,4
Fetuccini	—	107,4	7,7	1	16,9
Focaccia	—	348,6	5,8	19	38,6
Dropper	—	347,3	0,7	0,5	85

O ka khoasolla tafole hore e lula e le haufi 'me u ka bapisa hore na sehlahisoa se itseng sa GI se nepahetse uena, hantle mona.

Lethathamo la boleng ba phepo e nepahetseng le index ea glycemic ea phofo le lihlahisoa tsa phofo ka 100 g.

Sehlooho	Li-squirrel	Mafura	Lik'habohaedreite	Khalori	Lenane la Glycemic (GI)
Amaranth phofo	9	1,7	61,6	297,7	35
Agnolotti	10	1	71,5	335	60
Baton	7,6	3	51,5	263,4	136
Li-pancake	5	3	32,7	177,8	70
Boraki	13,7	12	30,7	285,6	—
Li -agels (li omella)	9	1	57	273	72
Hamburger Buns	7	4	51	268	61
Cheesecake	10,5	12,3	40,1	313,1	80
Vermicelli Myllyn Paras	10,4	1	71,6	337	60
Croutons	12	6,7	70	388,3	100
Buckwheat phofo	13,6	1,3	71	350,1	50
Mabone	5	4,7	25,9	165,9	—
Litapole tsa litapole	1	0,7	86	354,3	95
Poone	7,2	1,6	72	331,2	70
Sesame phofo	45	12	31	412	57
Bohobe ba Pita	9	1,3	53,1	260,1	—
Noodles	14	14,5	68	458,5	70
Noodles Sen Soi	7	0	80	348
Udon noodle	10,5	1	69,5	329	62
Hurasame Noodles	0	0	88	352	—
Li-noodle tsa morara	3,5	0,5	82	346,5	92
Ho bua	12	1,1	71	341,9
Bijoux	11	1,4	71	340,6	60
Wholemeal bijoux	4,6	1	23,3	120,6	38
Mafaldine	12,1	1,5	72,3	351,1	—
Matza	10,9	1,4	70	336,2	70
Peanut phofo	25	46	14,5	572	25
Phofo ea pea	21	2	50	302	22
Phofo ea kedare	31	20	32	432	20
Phofo ea kokonate	20	16,6	60	469,4	45
Hemp phofo	30	8	24,6	290,4	—
Fora ea folaxe	36	10	9	270	35
Phofo ea almond	25,9	54,5	12	642,1	25
Phofo ea likhoho	11	3	66	335	35
Phofo ea soneblomo	48	12	30,5	422	—
Phofo e qapiloeng	17	2,5	67,9	362,1	45
Phofo ea koro ea Premium	10	1,4	70	332,6	70
Koro ea phofo 1 kereiti	10,7	1,3	67,6	324,9	70
Koro ea phofo 2 limaraka	11,9	1,9	65	324,7	70
Rye phofo	10	1,8	62	304,2	45
Flour Tempura	0	—
Trouric Triticale	13,2	1,9	73,2	362,7	—
Pumpkin ea phofo	33	9	24	309	75
Lentil phofo	29	1	55	345
Phofo ea oat	13	6,9	65	374,1	45
Fritters	0	—
Phofo ea Walnut	50,1	1,8	35,4	358,2	—
Papardelle	5	20	14,3	257,2	—
Li-pie tse halikiloeng	4,7	8,9	48	290,9	59
Pampiri ea litoeba	5,8	0	76,0	327,2	95
Rice phofo	6	1,5	76	341,5	95
Ho baka	8	6	64	342	98
Soya phofo	36,5	18,7	18	386,3	15
Spaghetti	11,1	1,7	68,4	333,3	50
Baqhekelli	15	1	71	353	50
Rye maqheka	16,1	1	69	349,4	58
Likolo tsa Wheat	15	1	79	385	70
Tagliatelle	21,8	2,2	63,4	360,6	55
Tomoso hlama	6	18,6	39,4	349	50
Tomoso hlama	6,5	2,2	49	241,8	55
Pheha tomoso hlama	6	21,4	36,5	362,6	55
Cornillailla	5,8	2,7	44	223,5	100
Wheilla tortilla	8,5	8,4	54,8	328,8	66
Fetuccini	7,7	1	16,9	107,4	—
Focaccia	5,8	19	38,6	348,6	—
Bohobe ba Wholemeal	13	2	55	290	45
Bohobe ba makala	8,9	3,4	44	242,2	50
Bohobe Bohle	8,2	2,5	46,3	240,5	45
Bohobe bo lefifi	7,8	1,6	37	193,6	50
Bohobe bo tšoeu	7,8	3	51	262,2	95
Bohobe ba 'mela	7,5	0,7	52	244,3	95
Ciabatta	7,8	3,7	47,2	253,3	60
Dropper	0,7	0,5	85	347,3	—
Berese ea phofo	10	1,7	56	279,3	60

Ha u khetha lihlahisoa, tsepamisa maikutlo ts'ebetsong ea tsona, ho e lokisa hanyane, le tlase index ea glycemic. Se ke oa lebala ka boleng ba phepo e nepahetseng, hobane litaba tsa khalori li na le matšoao ana hantle.

Ho sila ke eng?

Metsi a fumanoang mohloling o le mong o bolileng, empa ka mekhoa e fapaneng ea ho sebetsana le ona, o fapana le ho omeng ha ona:

Ho sesa hantle - sehlahisoa se joalo ke litholoana tsa ho hloekisa lijo-thollo ho tloha khetla, kutu le aleurone. E chesoa ka lebaka la bongata ba lik'habohaedreite tse sebopeho.
Ho sesa ka bohareng - mofuta ona oa phofo o na le fiber ho tloha khetla ea mabele. Tšebeliso e na le moeli.
Ho sesa ha Coarse (phofo ea lijo-thollo e felletseng) - e ts'oanang le lijo-thollo tse halikiloeng. Sehlahisoa se na le likarolo tsohle tsa sejelo sa phepo. E loketse ebile e molemo haholo bakeng sa tšebeliso ea lefu la tsoekere le phepo e nepahetseng.

Motsoako o ka bang phofo:

starch (ho tloha ho 50 ho isa ho 90% ho latela mefuta e fapaneng),
liprotheine (ho tloha ho 14 ho isa ho 45%) - ka lipontšo tsa koro li tlase, ka soy - e phahameng ka ho fetisisa,
lipids - ho fihlela 4%,
fiber - fiber ea phepo,
Li-vithamine tsa li-B
retinol
tocopherol
Li-enzyme
liminerale.

Koro ea phofo

Mefuta e 'maloa e entsoe ka koro. Kereiti e holimo e tšoauoa ka litaba tse tlase tsa fiber, boholo bo bonyenyane ba likaroloana le ho ba sieo ha likhetla tsa mabele. Sehlahisoa se joalo se na le lintlha tse phahameng tsa khalori (334 kcal) le boleng ba bohlokoa ba glycemic index (85). Matšoao ana a hlahisa phofo ea koro ea pele e le lijo tseo thibelo ea tsona e leng karolo ea bohlokoa ea phepelong ea batho ba nang le lefu la tsoekere.

Matšoao a mefuta e setseng:

Ea pele - boholo ba ente e kholo hanyane, litaba tsa khalori - 329 kcal, GI 85.
Matšoao a boholo ba bobeli a maemong a phahameng ho fihla ho 0,2 mm, khalori - 324 kcal.
Krupchatka - likaroloana ho fihlela ho 0.5 mm, li hloekisitsoe ho tloha khetla, li na le fiber e nyane.
Borena ba Wallpaper - ho fihla ho 0,6 mm, ho sa sebelisoe lijo-thollo tse sa koaeloang, ka hona palo ea livithamini, li-microelement le fiber li phahame haholo ho feta baemeli ba pejana.
Phofo ea lijo-thollo e felletseng - e sila lijo-thollo tse tala tse sebelisoang haholo ho batho ba phetseng hantle le ba kulang.

Phofo ea oat

Har'a lisebelisoa tsohle tse sebelisoang ho hlahisa oatmeal, oats e na le lik'habohaedreite tse tlase (58%). Ntle le moo, sebopeho sa lithollo se kenyelletsa beta-glucans, e fokotsang tsoekere ea mali mme e kenya letsoho ho tloseng k'holeseterole e feteletseng, hammoho le li-vithamine tsa B le li-trace element (zinki, iron, selenium, magnesium).

Ho kenyelletsa lihlahisoa tse thehiloeng ho oat lijong ho ka fokotsa tlhoko ea mmele ea insulin, 'me palo e kholo ea fiber e thusa ho tloaela tšilo ea lijo. Lenane la glycemic le maemong a mahareng - likarolo tse 45.

Lijana tse ka khonehang tse thehiloeng ho oatmeal bakeng sa lefu la tsoekere:

li-cookies tsa oatmeal
li-pancake tse nang le lero la maple le linate
li-pie tse nang le liapole tse tsoekere le tse bolila, lilamunu.

Buckwheat

Buckwheat phofo (index ea glycemic ke 50, lik'hilojule - 353 kcal) - sehlahisoa sa lijo se u lumellang ho hloekisa 'mele oa chefo le chefo. Lisebelisoa tse ka u thusang tsa lintho tse teng:

Li-vithamine tsa B li fetolela tloaelo ea methapo e bohareng le e poteletseng.
Nicotinic acid e tlosa cholesterol e ngata, e etsa hore mali a potolohe,
koporo e kenya letsoho kholong le phapusing ea lisele, e matlafatsa ts'ireletso ea 'mele,
manganese e ts'ehetsa tšoelesa ea qoqotho, e ntlafatsa maemo a glycemia, e lumellang livithamini tse ngata,
zinc e khutlisetsa boemo ba letlalo, moriri, lipekere,
asiti tsa bohlokoa li fana ka tlhoko ea mochini oa matla,
folic acid (haholo-holo ea bohlokoa nakong ea ho emara) e kenya letsoho kholisong e tloaelehileng ea lesea le ho thibela ponahalo ea anomalies ka mokokotlong oa neural,
tšepe e thusa ho eketsa hemoglobin.

Poone ea poone

Sehlahisoa se na le index ea glycemic index ea 70, empa ka lebaka la sebopeho sa eona le thepa e mengata e sebetsang, e lokela ho ba karolo ea lijo tsa batho ba phetseng hantle le ba kulang. E na le litekanyetso tse phahameng tsa fiber, e nang le phello e molemo moetlong oa ho sililoa le ho hlohlona.

Palo ea bohlokoa ea thiamine e kenya letsoho tseleng e tloaelehileng ea ts'ebetso ea methapo, e ntlafatsa phepelo ea mali bokong. Sehlahisoa se entsoeng ka poone se tlosa cholesterol e ngata, e potlakisa ntlafatso ea lisele le lisele, e ntlafatsa kholo ea lisebelisoa tsa mesifa (khahlanong le semelo sa tšebetso ea bohlokoa ea 'mele).

Sehlahisoa sa Rye

Fat rye (index ea glycemic - 40, khalori e teng - 298 kcal) ke mofuta o batsi ka ho fetisisa bakeng sa tlhahiso ea mefuta e fapaneng ea lihlahisoa tsa phofo. Pele ho tsohle, sena se sebetsa ho batho ba tloaeloang ke hyperglycemia. Tekanyo e kholo ka ho fetisisa ea limatlafatsi e na le mefuta e fapaneng ea "wallpaper", e fumanoang ho lijo-thollo tsa rye tse sa lokisoang.

Rye phofo e sebelisoa bakeng sa bohobe ba ho baka, empa litaba tsa liminerale le livithamini li phahame makhetlo a mararo ho feta koro, le bongata ba fiber - harese le buckwheat. Moetso o kenyelletsa lintho tsa bohlokoa:

Lenane la glycemic ke eng

GI ke sesupo sa phello ea lijo tse fapaneng tsoekere e maling. Ha lintlha tsa sehlahisoa se itseng li phahamisoa ka potlako, lits'ebetso tsa ho phatloha ha lik'habohaedreite 'meleng lia etsahala, ka hona, motsotso oa ho eketsa tsoekere e ngata. Palo eo e ipapisitse le tsoekere ea GI (100). Karolelano ea lihlahisoa tse setseng le lintho ho eona e lekanyetsa palo ea lintlha ho index ea tsona.

GI e nkuoa e le tlase mme, ka hona, e bolokehile bakeng sa mokuli ea nang le lefu la tsoekere, haeba matšoao a eona a le pakeng tsa 0 ho isa ho 39. Ho tloha ho 40 ho isa ho 69 - ka karolelano, le ka holimo ho 70 - index e phahameng. Ho nyatsa le ho kopanya hape ha li sebelisoe feela ke ba nang le "lefu le monate", empa hape li sebelisoa ke ba lekang ho phela ka nepo le ho latela melao-motheo ea ho ja ka mokhoa o phetseng hantle. Matshwao a GI, dikahare tsa khalori, tekanyo ea liprotheine, mafura le lik'habohaedreite tsa lijo-thollo tse ka sehloohong li bontšoa tafoleng.

Glycemic index ke letšoao la bohlokoa la polokeho ho batho ba nang le lefu la tsoekere

Krupa e tsebahala haholo har'a ba etsang qeto ea ho ja hantle. Ho boetse ho na le lijo tse ngata tse entsoeng ka lijo-thollo tse entsoeng ka mokhoa o khethehileng tse kopaneng le meroho le nama e halikiloeng.

Taba e khahlang ke hore GI ea lijo-thollo tse tala le tse phehiloeng e mekhahlelong e fapaneng:

Buckwheat - 55,
li-groats tse phehiloeng - 40.

Bohlokoa! Metsi nakong ea ho pheha a fokotsa GI ea lijo-thollo leha e le life. Boemo bona bo sebetsa feela haeba lintho tse ling tse eketsoang, esita le oli, li sa fumanehe.

Sehlahisoa ke sa sehlopha se mahareng. Ho kenyelletsoa ha lebese kapa tsoekere ho se ho hlahisa litholoana tse fapaneng ka ho felletseng, ho fetisetsa lijo-thollo sehlopheng sa likomkomere ka index e phahameng ea glycemic. 100 g ea buckwheat kotara e na le lik'habohaedreite, ho bolelang hore o tlameha ho hana ho e ja bakeng sa lijo tsa mantsiboea le ho kopantsoe le lihlahisoa tse ling tsa nama ea nama ea nama ea kolobe. Ho molemo ho kopantsoe le meroho ebe u eketsa protheine ka mokhoa oa tlhapi, nama ea khoho.

Ts'ebetso ea raese e itšetlehile ka mefuta ea eona. Rosa e tšoeu - lijo-thollo, tse ileng tsa kena tšebetsong ea ho hloekisa le ho sohla - e na le letšoao la 65, le amanang le sehlopha sa lihlahisoa tse bohareng. Rosa e sootho (e sa peeled, e sa poli) e tšoauoa ka likhahla tse 20 tse tlase, e leng se etsang hore e be se sireletsehileng ho batho ba lefu la tsoekere.

Rice - lijo-thollo tse tummeng lefatšeng tse u lumellang ho tlatsa 'mele ka lintho tse hlokahalang

Rice ke ntlo ea polokelo ea li-vithamine tsa sehlopha B, E, macro- le li-microelements, hammoho le li-amino acid tsa bohlokoa. Bakuli ba hloka sena bakeng sa thibelo ea mathata a lefu la tsoekere (polyneuropathy, retinopathy, pathology ea liphio).

Mefuta e sootho e na le thuso ho feta tekanyo ea lintho tseo 'mele o li hlokang le ho matšoao a GI le khalori e teng. Phapang feela ke bophelo ba eona bo bokhutšoaane ba nakoana.

Bohlokoa! Lebese le fokotsa GI ea raese ha e bapisoa le metsi (70 le 80, ka ho latellana).

Millet porridge e nkoa e le sehlahisoa se nang le index e phahameng. E ka fihla ho 70, ho latela boholo ba letso. Porele e teteaneng, e feta tsoekere ea eona. Leha ho le joalo, thepa ea motho ka mong e sebetsang e etsa hore e se ke ea tsebahala haholo:

thibelo ea lefu la pelo,
ho potlakisa ho ntšoa ha lintho tse chefo 'meleng,
le phello e ntle moeng
Ho fokotseha ha cholesterol ea mali,
ho potlakisa metabolism ea lipid, eo ka eona ho emisoa hoa mafura,
tloaelehileng khatello ea mali,
Tsosoloso ea ts'ebetso ea sebete.

Fora ea folaxe

Lenane la glycemic la flaxseed le na le diyuniti tse 35, tse amanang le lona ka lihlahisoa tse lumelletsoeng. Likahare tsa khalori le tsona li tlase - 270 kcal, e bohlokoa ho sebeliseng phofo ea mofuta ona bakeng sa botenya.

Phofo e nang le mafura e entsoe ka folaxe ka mor'a hore e ntšoe ho eona ka ho hatelloa ke moea o batang. Sehlahisoa se na le thepa e latelang e thusang:

normalizing mekhahlelo ea metabolic,
e tsosa ts'ebetso ea tšilo ea lijo,
e thibela li-pathologies tsa pelo le methapo ea mali,
gyscemia le cholesterol
e tlama lintho tse chefo 'me e tlosa' mele,
e na le anti-cancer.

Phofo ea pea

GI ea sehlahisoa e tlase - 35, litaba tsa khalori - 298 kcal. Phofo ea pea e na le matla a ho fokotsa matšoao a glycemic ea lihlahisoa tse ling ha a ntse a ja. Normalizing mekhahlelo ea metabolic, e thibela kholo le ho ata ha lisele tsa tumor.

Sehlahisoa se fokotsa mats'oao a mangata a k'holeseterole maling, e sebelisetsoa mafu a lisebelisoa tsa endocrine, e sirelletsang khahlanong le nts'etsopele ea khaello ea vithamine.

Amaranth phofo

Amaranth e bitsoa semela sa herbaceous se nang le lipalesa tse nyane, tse hlahang Mexico. Peo ea semela sena ea jeleha ebile e sebelisoa ka katleho ho pheheng. Amaranth phofo ke ntho e ntle bakeng sa lijo-thollo tse sithabetseng tse nang le GI e phahameng. Lenane la hae ke likarolo tse 25 feela, litaba tsa khalori - 357 kcal.

Thepa ea phofo ea Amaranth:

e na le calcium e ngata
ha ho na mafura,
e na le li-antitumor agents
Ho sebelisa sehlahisoa khafetsa ho u lumella ho tlosa cholesterol e ngata le ho khutlisetsa khatello ea mali maemong a tloaelehileng,
e matlafatsa boitšireletso ba mmele
E lumelletsoe ba sa khoneng ho mamella gluten (e sa kenyelelitsoe)
nka antioxidant e matla,
E thusa ho boloka botsitso ba lihormone.

Sehlahisoa sa Rice

Phofo ea raese e na le matšoao a GI a phahameng ka ho fetisisa a 95. Sena se etsa hore e be tlolo ea molao ho batho ba lefu la tsoekere le ba batenya haholo. Litaba tsa khalori ea sehlahisoa ke 366 kcal.

Sehlahisoa se thehiloeng ho lisebelisoa tse tala tsa raese se ka sebelisoa ho etsa li-pancake, likuku, liswisi tse fapaneng. Bohobe bo joalo ha bo tšoanele bohobe ba ho baka, hobane sena se kopantsoe le koro se sebelisoa.

Soya phofo

Ho fumana sehlahisoa se joalo sebelisa ts'ebetso ea ho sesa linaoa tse halikiloeng. Soy e nkoa e le ntlo ea polokelo ea semelo sa limela, tšepe, livithamini tsa B-Series, calcium. Mabenkeleng a lebenkele u ka fumana mefuta e fapaneng e bolokileng lisebelisoa tsohle tse sebetsang, le mafura a tlase (GI ke 15). Moqomong oa bobeli, phofo e na le matšoao a calcium le protheine ea taelo ea bophahamo.

k'holeseterole e tlaase
loantšana le boima bo feteletseng
Thibelo ea lefu la pelo le methapo,
anti-cancer
ntoa khahlanong le matšoao a ho khaotsa ho ilela khoeli le ho khaotsa ho ilela ho ilela khoeli,
antioxidant.

Sehlahisoa se nang le soya se sebelisetsoa ho etsa li-buns, likuku, lipie, li-muffin, li-pancake le pasta. E ntle joalo ka lesela bakeng sa lijo-thollo tsa ka tlung le lisosa, e nkela mahe a likhoho sebaka sa boleng le sebopeho (1 thispone = 1 lehe).

Ho tseba litaba tsa caloric, GI le thepa ea phofo e thehiloeng linthong tse fapaneng tse tala e tla u lumella ho khetha lihlahisoa tse lumelloang, ho fepa lijo, ho li tlatsa ka limatlafatsi tse hlokahalang.

Koro ea lijo-thollo

Lierekisi tsa Wheat li na le matšoao a tlohang ho 40 ho isa ho 65 lintlha. Ho na le mefuta e fapaneng ea lijo-thollo tse entsoeng ka koro tse ratoang ke bakuli ba nang le lefu la tsoekere mme ba tsebahala ka lik'hemik'hale tsa bona tsa bohlokoa:

Wheridge porridge e nkuoa e le sehlahisoa se nang le khalori e phahameng, empa e na le thepa e tlatsetsang ho theola maemo a tsoekere, e tsosetsa tšubuhlellano ea mala, hape e kenya tšebetsong lits'ebetso tsa ho inchafatsa mokhoeng oa mucous.

Sena ke lijo-thollo ho tsoa ho ho sohloka ha koro ea selemo. Sebopeho sa eona se tletse ka livithamini, li-amino acid, li-microelement tse thusang ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho khutlisa bophelo bo botle ba pelo le methapo ea mali, ho ntlafatsa ts'ebetso ea tsamaiso ea methapo e bohareng. Ntle le moo, croup e na le bokhoni ba ho potlakisa ntlafatso ea letlalo le lihlahisoa tsa eona, tse bohlokoa bakeng sa mathata a lefu la tsoekere.

Mofuta oa lijo-thollo tse fumanoang ke lijo-thollo tsa koro tse otlang. Ebe e oma letsatsing, e peeled ebile e sithabetse.Phekolo ena e fa sejana sa kamoso tatso e ikhethang. Lenane la eona ke 45.

Bulgur e ka sebelisoa ka botlalo. Tsena ke mabele a sootho a nang le khetla e kaholimo. Ke porridge ena e nang le bongata ba limatlafatsi le limatlafatsi tse ngata. Bulgur e tletse:

tocopherol
Li-vithamine tsa B,
Vitamin K
sheba likarolo
carotene
mafura a sa koahelang
lintho tsa molora
fiber.

Lijana tse thehiloeng ho Bulgur - mokhabiso oa tafole

Ho sebelisa lijo-thollo khafetsa ho khutlisetsa boemo ba tsamaiso ea methapo, ho tsamaisa tšebetso ea metabolic, 'me ho ama ts'ebetso ea mala.

Ke mofuta o ikhethang oa koro o nang le GI 40, e fapaneng ka sebopeho le boholo ka mefuta eohle e tsejoang. Mabele a butsoitsoeng a le maholo haholo, a sirelelitsoe ka ntle ka filimi e thata e sa jeoang. Ka lebaka la sena, lijo-thollo li sirelelitsoe mefuteng eohle ea litšusumetso tse mpe, ho kenyelletsoa le mahlaseli a radio.

Lithollo tse qhekelitsoeng li phahametse koro ka sebopeho sa tsona sa lik'hemik'hale. Li thusa ho matlafatsa 'mele, li ntlafatsa tsoekere ea mali, li ntlafatsa ts'ebetso ea lisebelisoa tsa endocrine, pelo, methapo ea mali le tsamaiso ea methapo e kholo.

E 'ngoe ea mefuta ea li-korong tsa koro e nang le GI 65. Ho hlophisoa ha eona ho bohlokoa bakeng sa palo e kholo ea koporo e hlokahalang bakeng sa ts'ebetso e tloaelehileng ea ts'ebetso ea musculoskeletal, thibelo ea lefu la ho fokola ha masapo, hammoho le palo e kholo ea vithamini ea B5 e tsamaisang tsamaiso ea methapo.

Porese ea poone

Mofuta ona oa lijo-thollo e boetse ke ntlo ea polokelo ea livithamini, li-amino acid le liminerale, empa e lokela ho sebetsoa ka hloko e kholo, hobane GI ea sehlahisoa e ka fihla ho 70. Ho bohlokoa hore u se ke ua sebelisa lebese le tsoekere nakong ea ho hlophisoa ha thollo ea poone. Ho lekane ho pheha lijo-thollo ka metsing le ho eketsa sengoathoana sa fructose, stevia kapa sirapo ea maple joalo ka monko o monate.

Li-grits tsa poone li tsebahala ka likateng tsa tsona tsa lintho tse latelang:

magnesium - hammoho le livithamini tsa B-mfululizo li ntlafatsa kutloisiso ea lisele ho kenella ho insulin, li na le phello e ntle ts'ebetsong ea pelo le methapo ea mali,
tšepe - e thibela nts'etsopele ea phokolo ea mali, e ntlafatsa sekhahla sa lisele ka oksijene,
zinc - e kenya letsoho tšebetsong e tloaelehileng ea manyeme, e matlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung,
Li-vithamine tsa B - li khutlisetsa tsamaiso ea methapo, ts'ebeliso ea tsona ke mohato oa thibelo ho tsa mathata a lefu la tsoekere,
beta-carotene - e hlophisa mosebetsi oa mohlahlobi oa pono, e thibela ponahalo ea retinopathy.

Bohlokoa! Li-groats tsa poone li lokela ho sebelisoa feela ka foromo e phehiloeng. Li-flakes tsa poone, popopole kapa lithupa li na le GI e phahameng haholo.

Barry porridge ke moetapele oa boemo ba lijo tse phetseng hantle le tse hahang. Lenane ke 22-30 haeba e phehiloe ka metsi ntle le ho eketsa oli. Porridge e na le protheine e ngata le fiber, tšepe, calcium, phosphorus. Ke lintho tsena tse lokelang ho ba teng lijong tsa letsatsi le letsatsi tsa motho ea phetseng hantle le ea kulang.

Barley e boetse e na le lintho tse amehang molemong oa ho theola litekanyetso tsa tsoekere ea mali. E sebelisoa bakeng sa ho hlophisoa ha lithuto tsa bobeli ka bohlanya le viscous ka tlhaho, sopho.

Perlovka - "mofumahali" oa lijo-thollo

Semolina, ka lehlakoreng le leng, o nkuoa e le moetapele ka tekanyo e tlase ea limatlafatsi ka sebopeho, ha a ntse a e-na le li-indices tse phahameng ka ho fetisisa:

li-groats tse tala - 60,
Pasetso e phehiloeng - 70-80,
porridge ka lebese le khaba ea tsoekere - 95.

Barry groats

Sehlahisoa ke sa sehlopha sa lintho tse nang le li-index tsa kakaretso. Lithollo tse tala - 35, lijo-thollo tse tsoang mafura a barele - 50. Lijo-thollo tse neng li sa tlangoa le ho siloa li boloka livithamini le liminerale tse ngata, 'me' mele oa motho o li hloka letsatsi le letsatsi. Sebopeho sa sele se kenyeletsa:

calcium
phosphorus
Manganese
koporo
mafura a sa koahelang
tocopherol
beta carotene
Li-vithamine tsa B.

Ka lebaka la motsoako oa eona o tsoileng matsoho, phoka e thusa ho tlosa cholesterol e ngata, e theola tsoekere e maling, e matlafatsa sesole sa 'mele, e fokotsa tsamaiso ea methapo e kholo. Croup e na le fiber e ngata, e netefatsang ho lula ha mmele nako e telele.

Oatmeal le Muesli

Peo ea oat e nkoa e le sehlahisoa sa bohlokoa tafoleng. GI ea eona e bohareng, e etsang hore oatmeal e se ke ea sebetsa feela, empa hape e bolokehe:

tse thunye - 40,
metsing - 40,
ka lebese - 60,
ka lebese le khaba ea tsoekere - 65.

Oatmeal - sejana se lumelloang bakeng sa lijo tsa letsatsi le letsatsi tsa batho ba kulang le ba phetseng hantle

Ha ua lokela ho rata lijo-thollo hang hang, feela joaloka muesli (GI ke 80). Hobane, ntle le li-flakes, tsoekere, lipeo le litholoana tse omisitsoeng li ka kenyelletsoa. Ho boetse ho na le sehlahisoa se khabisitsoeng se lokelang ho lahloa.

Ho eketsa khaba ea mafura a meroho,
sebelisa masela a maiketsetso kapa a sa ikekeletseng mokokotlong,
se ke oa sebelisa lijo tse nang le index e kaholimo ho karolelano ea lijo tsa letsatsi le letsatsi.
sebelisa boiler habeli bakeng sa ho pheha,
hana ho eketsa tsoekere, sebelisa litlatsetso le liloko tse monate tsa tlhaho,
kopanya porata le liprotheine le mafura a manyane.

Ho lumellana le likeletso tsa litsebi ho tla u lumella ho ja eseng feela lijo tse phetseng hantle, ho fumana lintho tsohle tse hlokahalang, empa hape ho etsa hore ts'ebetso ena e bolokehe bakeng sa bophelo bo botle.

Batho ba bangata ba na le sejana sa linaha tse joalo ka pilaf - sejana seo ba se ratang haholo seo ba se jang. Empa ke batho ba fokolang ba tsebang hore index ea glycemic ea raese, e sebelisetsoang ho lokisa sejana sena, ke likarolo tse 70. Sehlahisoa sena ha se khothalletsoe batho ba nang le lefu la tsoekere ka lebaka la GI e phahameng. Boholo ba lijo-thollo tsena lia fapana ho latela mofuta oa lijo-thollo. Ha u pheha sejana sa raese se sootho joalo, le batho ba nang le lefu la tsoekere ba tla rua molemo, eseng kotsi.

E thusa joang?

Leha ho na le GI e tloaelehileng le e phahameng, raese e lokile bakeng sa mmele, e fokolisitsoe ke lefu la tsoekere. Moetso o kenyelletsa palo e kholo ea livithamini, liminerale le li-amino acid, fiber ea lijo e teng 'me gluten ha e eo, e leng se tsosang karohano ea mefuta eohle. E boetse e na le letsoai le lenyane, e leng ntho ea bohlokoa bakeng sa batho ba nang le bothata ba ho boloka metsi 'meleng.

ho matlafatsa mmele
ho hlaha ha lisele tse ncha,
tlhahiso ea matla
ho theola mmele
normalization khatello ea mali le tsamaiso ea methapo,
ts'ebetso e ntle ea gastrointestinal.

Mefuta e fapaneng

Ho latela mofuta oa lijo-thollo, raese e arotsoe ka lijo-thollo tse telele, tse bohareng le tse potolohang. Ho latela mokhoa oa ts'ebetso, lijo-thollo li aroloa ka 'mala o sootho (o sa koaeloang, o sootho), o mosoeu (oa polasetiki) le oa masholu. Khafetsa, raese e tšoeu e hlokahala lijong tse nang le lijo-thollo tsa raese. Leha ho le joalo, batho ba nang le lefu la tsoekere ba lokela ho sebelisa sehlahisoa sena ka hloko. Cereal e na le lik'habohaedreite tse rarahaneng, tseo ka nako e telele li fanang ka maikutlo a ho ba le satiety, empa index ea glycemic e bonts'a kotsi ea eona ho batho ba nang le tsoekere e ngata ea mali. Bakeng sa bakuli ba joalo, ho molemo ho khutlisetsa lijo-thollo tse tšoeu ho tse sa sebetsoang kaha li na le fiber, li na le index ea GI ebile li na le lintlha tsa bohlokoa tsa mohlala.

Steam Long Grain Khauta

Mofuta ona oa raese o ka jeoa ke batho ba tsoekere, empa ka bongata.

Raese ea Steamed ke sehlahisoa se sebelisetsoang ho etsa porridge ea raese. Pele e sila, e kenella kalafong ea mouoane, ka lebaka leo 80% ea livithamini le liminerale li kenang ka hara lijo-thollo. Phello ke phepo e phetseng hantle e nang le livithamini tsa B, calcium le magnesium ka bongata. 100 g ea raese e joalo e na le 350 kcal. Ho hlohlona ho thellisang ha starch ho teng ka har'a lijo-thollo ho liehisa tsoekere ho kena maling, empa index ea lihlahisoa tsa glycemic e na le li-unit tse ka bang 60. Ka lebaka la thepa ea eona e molemo, raese ea hlokahala lijong tsa lefu la tsoekere, empa e lokela ho jeoa ka bongata.

Nishiki ea Majapane

Nishiki e sebelisetsoa ho etsa nigiri, sushi, rolls. Lithollo tsa eona li na le starch e ngata le li-polysaccharides, ka lebaka leo ho tiea ha sehlahisoa ho eketsang kamora ho chesa. 100 g ea sehlahisoa e na le 277 kcal, palo e kholo ea livithamini tsa B le lintlha tsa mohlala. Leha ho le joalo, litsebi tsa lefu la tsoekere li eletsoa hore li se kenye lijana tsa Japane lijong, hobane GI ea mefuta ena e na le litheko tse phahameng tsa 70.

Phehiloeng holim'a metsi

Nakong ea kalafo ea mocheso, likomkomere li monya mongobo, ka lebaka la ona o hola ka boholo mme o ba bonolo. Boleng ba matla ba porridge e joalo ke 160 kcal ka 100 g, mme index ea glycemic e ipapisitse le mofuta oa lijo-thollo. Letšoao la raese e tšoeu e potolohileng ke li-unit tse 72, tse sootho - 60, Basmati - 58 unit. Sehlahisoa se na le letsoai le lenyane, ke ka lebaka leo batho ba boima haholo ba le kenyang lijong. Rosa e phehiloeng e na le thuso bakeng sa methapo ea pelo, methapo ea mali, liphio le sebete.

E sootho (e sootho, e sa koaeloang)

Mofuta ona oa raese o tla una molemo esita le lefu la tsoekere.

Nkoe - ha e so ratoe raese e tloaelehileng. Kamora ho sebetsa ka bonolo, mabele le makhapetla a sala a le sejelong, e le hore lijo-thollo li se lahleheloe ke thepa ea tsona e molemo. 100 g ea sehlahisoa se na le li-unit tsa 335 kcal, GI ea sehlahisoa - 50. Rosa ea brown e na le livithamini tse ngata, macronutrients, fiber, fiber ea lijo le folic acid. Ka lebaka la sena, e fokotsa le ho boloka tsoekere e tloaelehileng ea mali. E boetse e tlosa chefo, e fokotsa cholesterol, e na le phello e molemo pelong le tsamaisong ea methapo.

Sena ke sehlahisoa se sebetsang bakeng sa lefu la tsoekere la mofuta oa 2, kaha se thusa ho etsa hore tsoekere e fetohe le ho thibela kholo ea mathata.

Ho tsoekere ea lefu la tsoekere ea mofuta oa bobeli, phepo e nepahetseng, hammoho le ho ikoetlisa ka ho leka-lekaneng ke eona pheko e ka sehloohong. Ho mofuta oa 1 lefu la tsoekere, ke mohato o lumellanang ho laola maemo a tsoekere a mali haufi le a motho ea phetseng hantle.

Lijo tsohle tse lijong li lokela ho khethoa ke index ea glycemic (GI). Ke letšoao lena leo li-endocrinologists li khomarelang ha li etsa kalafo ea phepo. Lijo tsa letsatsi le letsatsi li kenyelletsa meroho, litholoana, lihlahisoa tsa liphoofolo le lijo-thollo. Ho bohlokoa ho khetha lijo tse nang le likarolo tsa trace le livithamini ho netefatsa ts'ebetso e tloaelehileng ea mesebetsi eohle ea 'mele.

Khafetsa lingaka li khothaletsa ho kenyeletsoa mopeleto oa lijo tsa lefu la tsoekere. Lebaka la qeto ee ke lefe? Ho araba potso ena, re tla hlahloba hore na index ea glycemic e ngotsoe joang, melemo ea eona bakeng sa 'mele oa motho, le li-recipe tsa lijana tse' maloa li hlahisoa.

Glycemic Index (GI) ea pelehi

GI - ena ke pontšo e bonts'a sekhahla sa ho senyeha ha sehlahisoa le phetoho ea sona ho tsoekere. Ho ea ka index ena, ha ho kopantsoe feela phepo ea lefu la tsoekere, empa le lijo tse 'maloa tse reretsoeng ho loants'a botenya le taolo ea boima ba' mele.

GI e kanna ea eketseha ho latela boleng ba sehlahisoa le kalafo ea eona ea mocheso. Ha e le hantle molao ona o sebetsa ho litholoana le meroho. Mohlala, lihoete tse ncha li na le sesupo sa li-unit tse 35 feela, empa li-unit tse 85 tse phehiloeng. Sena sohle se bakoa ke tahlehelo ea fiber nakong ea kalafo ea mocheso, e ikarabellang bakeng sa phallo e ts'oanang ea tsoekere maling.

Fragola e lahleha haeba lino-mapholi li entsoe ka litholoana. GI ea bona e entsoe ka tatellano ea Li-PIECES tse 80 le tse phahameng, mme e ka ts'oara ho tsitsinyeha ho tsoekere ha mali ka 3-4 mmol / l ka mor'a metsotso e 10 feela ka mor'a ho e sebelisa.

Liphakeng, GI e ka eketseha ho tloha ho feto-fetoheng ha tsona, ha lera la phaposi le phahama. Ho lefu la tsoekere, ho lumelletsoe tse latelang:

Bakeng sa ho utloisisa matšoao a GI ho batho ba nang le bokuli bo monate, o hloka ho tseba tekanyo e itseng. GI e arotsoe ka mekhahlelo e meraro:

ho fihla ho li-PIERES tse 50 - letšoao le tlase, mohloli oa lijo tsa mokuli,
Litsi tse 50 - 69 - ka karolelano, lijo li ka jeoa makhetlo a 'maloa ka beke,
Diyuniti tse 70 le kaholimo - lijo le lino tse nang le sesupo se tlasa thibelo e thata li ka baka hyperglycemia.

Hape, ha u khetha lijo, ho lokela hore ho eloe hloko litlatsetso tsa bona tsa khalori. Lihlahisoa tse ling li na le sesupo sa likarolo tsa 0, empa sena ha se ba fe tokelo ea ho ba teng lijong, phoso eohle ke litaba tsa khalori le boteng ba cholesterol e mpe.

Lijana tse entsoeng ka phala e halikiloeng li lokela ho ba teng lijong tsa beke le beke ka makhetlo a mane, kaha lijo-thollo li phahame haholo lik'hilojule.

GI e ngotsoeng ho lekana le PIECES ea 45, litaba tsa khalori ka ligrama tse 100 tsa sehlahisoa e tla ba 337 kcal.

Lisebelisoa tse sebetsang

Spelling e nkoa e le moqapi oa koro. Ka kakaretso, e ngotsoeng ke sehlopha sa mefuta e fapaneng ea koro. Hona joale, mefuta ea eona e tummeng ka ho fetisisa ke birch. Leha ho na le mefuta e meng: odnozernyanka, koro ea Timofeev, e qapiloeng joalo-joalo.

Dvuzernyanka e nkuoa e le molemo ka ho fetisisa, ka lebaka la litaba tsa livithamini le liminerale ka har'a lijo-thollo. Ka koro e tloaelehileng, likarolo tsena kaofela li kentsoe ka litsebeng le likhetleng tsa lijo-thollo, tse tlosoang nakong ea ho sebetsoa.

E ngotsoe ka mokhoa o fumanehang mabenkeleng a mabenkele. Sena sohle se bakoa ke filimi ea hae e thata ho peel e koahelang lithollo. Phekolo e joalo ha e na thuso ho lihoai. Empa khetla e matla ea lijo-thollo e sireletsa poone ho litlamorao tse mpe tsa ecology le dintho tse radio.

Mofuta ona oa mopeleto o fetang halofo o na le protheine, e bohlokoa ho batho ba lefu la tsoekere. Ke ntlo ea polokelo ea vithamine B6, e loanang le cholesterol e mpe - bothata bo tloaelehileng ho bakuli ba nang le lefu la tsoekere.

Hape ho spelling ho na le livithamini le liminerale tse latelang:

Li-vithamine tsa B,
Vitamin E
Vitamin K
Vithamine PP
tšepe
magnesium
zinc
calcium
fluorine
selenium.

Limeleng tse lijo-thollo tse peli, se na le limatlafatsi tse ngata khafetsa ho feta lijalo tse ling tsa koro.

Spelling ha e bohlokoa haholo ntoeng ea ho loants'a boima ba 'mele le botenya haholo - e' ngoe ea lisosa tsa lefu la tsoekere le sa itšetleheng ka insulin. Sena se bakoa ke GI ea eona e tlase, ke hore, e na le lik'habohaedreite tse robehileng haholo. Litsebi tse ngata tsa phepo e kenyelletsa lijo-thollo tsena lijong tsa bona.

Metsoako ea lithollo tse qalikaneng e boreleli, e sebetsa ka mala ka hore ke mofuta oa garai e hloekisang. Tlosa likheo tsa lijo tse sa sebetsoang 'me u tlose chefo lipoteng. 'Me mabota a mala a eona a qala ho monya limatlafatsi tse ngata haholo.

Whitewash e na le nicotinic acid, e khothalletsang tlhahiso ea li-hormone tsa botona tsa botšehali, tseo ho tsona liharese tsa adrenal li kenang. Ka tlhahiso e lekaneng ea testosterone le dihydrotestosterone, mafura a 'mele a fetoloa likarolo tsa mesifa.

Ka hona, boemo ba tsoekere maling bo oa, bo bohlokoa haholo ho lefu la tsoekere la mofuta leha e le ofe.

Liphetoho tse ngotsoeng

Spelling e ka phehoa joalo ka sejana sa lehlakoreng kapa ea tšeloa e le sejana se thata. Poone ena e tsamaea hantle le litholoana tse omisitsoeng, meroho, nama le tlhapi. Lithollo tsa feiga tse phehiloeng ka metsotso e 15 ho isa ho tse 20, empa lijo-thollo tse felletseng li ka ba metsotso e 40 ho isa ho e 45. Litekanyo tsa metsi li nkuoa e le 'ngoe ho isa ho tse peli, ke hore, 200 ml ea metsi e hlokahala ka ligrama tse 100 tsa porese.

Lijo tsa hoseng tse lokiselitsoeng tsoekere li tla khotsofatsa tlala ea hau nako e telele ka lebaka la litaba tsa eona tsa protheine. 'Me boteng ba lik'habohaedreite tse robehileng haholo bo tla ntlafatsa ts'ebetso ea boko. U ka pheha feela khalase ho fihlela e phehiloe, u e kopanye le tee ea mahe a linotsi (sefuba, buckwheat kapa acacia) ebe u eketsa linate le litholoana tse omisitsoeng ho latsoa. Ho khothalletsoa hore u li inamise metsotso e 'maloa ka metsing a futhumetseng.

Litholoana tse omisitsoeng le linate lia lumelloa:

li-prunes
lifeiga
liapolekose tse omisitsoeng
liapole tse omisitsoeng
mabokose:
peanate
walnut
lialmonde
hazelnut
phaene ea linate.

Se ke oa tšoenyeha, e ka bakang keketseho ea tsoekere ea mali. Sehlahisoa sa lihlahisoa tsa linotsi tsa boleng bo holimo se na le GI ea li-PIERES tse ka bang 50. Empa pontšo ena ha e sebetse mahe a linotsi a tsoekere.

Ha ho lokisoe lijo tse monate tsa khefu ea hoseng feela, empa le lijana tse thata tsa lehlakoreng. Risepe e ka tlase ke ea mantlha, meroho e lumelletsoe ho fetoloa ho latela khetho ea tatso ea hau.

Bakeng sa para e halikiloeng ka meroho, o tla hloka metsoako e latelang:

E ngotsoe - ligrama tse 300,
pepere ea tšepe - 2 likhomphutha.,
linaoa tse tala tse halikiloeng - ligrama tse 150,
Lierekisi tsa meroho - ligrama tse 150,
onion e le 'ngoe
li-clove tse 'maloa tsa konofolo
pinch ea turmeric
sehlopha sa dill mane na le parsley,
oli ea limela - thispone tse 2,
letsoai ho latsoa.

Pheha ea phehiloeng e phehiloeng ka metsing a letsoai ho fihlela le bonolo, e ka ba metsotso e 20. Kenya oli ea meroho paneng ebe o eketsa eiee, e khaotsoe meheleng e meholo.

Fetisa metsotso e meraro. Fafatsa lierekisi le linaoa ka metsi a belang ebe u eketsa onion, eketsa feela pepere e khabisitsoeng. Mathata tlas'a sekwahelo se koetsoeng ka metsotso e mehlano ho isa ho e supileng, o hlohlelletsa nako le nako. Kamora ho kenyelletsa turmeric le konofolo, tlolela khatisong, Fry metsotso e meng e 'meli.

Tšela li-porridge le meroho e sehiloeng ka har'a motsoako oa meroho, kopanya ka botlalo le ho tlosa mocheso. Sejana se joalo se tla sebetsa joaloka lijo tsa mantsiboea tse phetseng hantle, haeba li tlatsitsoe ka sehlahisoa sa nama, ka mohlala, patty kapa chop.

E qapiloe hantle ka meroho e kopantsoe le turkey, e leng hape e sa amang ho eketseha ha tsoekere ea mali. E tlase haholo. Ntho e ka sehloohong ke ho tlosa mafura le letlalo ho nama. Ha li na lintho tse nang le molemo, ke cholesterol e mpe feela.

E ngotsoe ka sejo eseng feela setofo, empa hape le ka cooker e liehang. Sena se bonolo, kaha ts'ebetso ea ho pheha e nka nako e fokolang. Ho lokisa porridge e joalo, mekhoa e khethehileng ha e hlokoe, kahoo esita le multicooker e tloaelehileng e tla etsa.

Ho tla hlokahala metsoako e latelang:

E ngotsoe - ligrama tse 250,
metsi a hloekisitsoeng - 500 ml,
eiee - li-pcs tse 2.,
karoti e le 'ngoe
oli ea limela - thispone e 1,
letsoai ho latsoa.

Hlatsoa se ngotsoeng tlas'a metsi a belang, khabeloa khabeloa onion, khabeloa lihoete ka li-cubes tse kholo. Kenya oli ea meroho ka tlase ho hlobo, eketsa metsoako e setseng ebe u kopanya ka botlalo. Tšela ka metsi le letsoai.

Pheha kahare ho metsotso e 45.

Video e sehloohong sena e bua ka lintho tsohle tse ngotsoeng.

Flour ke sehlahisoa sa ho qetela sa phofo ea lijo-thollo. E sebelisetsoa ho etsa bohobe, pastry, pasta le lihlahisoa tse ling tsa phofo. Ho bohlokoa hore batho ba nang le lefu la tsoekere ba tsebe index ea glycemic ea phofo, hammoho le mefuta ea eona, e le hore ba khethe mefuta e fapaneng e loketseng ho pheha lijana tse nang le lik'habohaedreite tse tlase.