Ke linate life tseo nka li jang le lefu la tsoekere la mofuta oa 2?

Lefu la tsoekere ke lefu le tloaelehileng, le kenyelletsa ho bolokoa hoa melao e meng ea phepo. Ho na le lijo tse lokelang ho kenyelletsoa lijong, mohlala, linate, hobane ke polokelo ea 'nete ea liminerale le livithamini, li thusa' mele ho monya tsoekere e ntle haholoanyane.

Liphuputso tsa mahlale li bontša hore nako e telele ea letsatsi mokuli ea nang le mofuta oa lefu la bobeli a ka ja litholoana tse ka bang 60 g. Leha ho le joalo, sehlahisoa se jeoa ka tlhokomeliso e fetelletseng, etsa bonnete ba ho hlahloba tsoekere ea mali le k'holeseterole.

Ke linate life tseo nka li jang ka lefu la tsoekere la mofuta oa 2, e le hore ke se ke ka intša kotsi, ke se ke ka baka keketseho ea glycemia? Potso ena e botsoa ke batho ba bangata ba lefu la tsoekere, hobane lefu lena le boima, le fana ka mathata a mangata le li-pathologies tse amanang.

Sehlahisoa se na le lintho tsa bohlokoa, li thusa 'mele ho mamella habonolo matšoao a lefu lena, ho sebetsana le tsoekere e ngata. Lintho tsena li kenyelletsa:

Fans ea mpho ena ea tlhaho e tla thabela ho tseba hore litholoana li lumelloa ho sebelisoa e le sejana se seholo kapa senoko. Ka lebaka lena, mofuta ofe kapa ofe oa sehlahisoa o tla ba oa bohlokoa haholo khahlanong le metabolism ea carbohydrate.

Ka tsoekere e phahameng ea mali, sena ke lijo tse ntle, empa u hloka ho li ja ka taolo. Lenane la glycemic la linate le na le lintlha tse 15, tse ba etsang sehlahisoa sa ho ja. Bakeng sa lefu la tsoekere, ho lumelloa ho sebelisa mefuta e latelang:

Limpho tsa tlhaho li tlameha ho ba teng lenaneng la mathata a tsoekere, li ka fokotsa tsoekere haholo, tsa ba le phello e molemo maemong a kakaretso a mokuli.

Sebopeho sa bona se ruileng maemong a mang se feta meroho le litholoana tse ngata, empa haeba u reka mefuta e phahameng feela. Tafole e nang le litaba tsa khalori le index ea glycemic e setsing.

Melemo e mengata e fumaneha limeleng, khetla le bohareng ba litholoana tse joalo. Hlooho e na le likarolo tse 8 tsa mohlala, li-macroelement tse 7, livithamini tse 12. Ho na le likhalori tse 656 ka ligrama tse 100 tsa sehlahisoa, tseo 3.9 g e leng li-monosaccharides.

E kenella 'meleng, linate li kenella ka hare ho likarolo tsa motho ka mong, li ama hantle tsamaiso ea potoloho, mosebetsi oa mesifa ea pelo. Ntle le moo, hoa khoneha ho hloekisa marako a methapo ea mali, ho ka khonehang ho potlakisa ntlafatso ea lisele ka lebaka la thepa ea antiseptic, normalization ea acidity ka mpeng, hammoho le ntlafatso ka mor'a ho etsoa opereishene.

Ho ja linate tsa lefu la tsoekere hoa hlokahala haeba maqeba le likotsi li ile tsa qala ho fola hantle, liso tsa fungal tsa lipekere le maemo a tlase a hlaha. Litholoana li eketsoa lijong letsatsi le leng le le leng, ho lekane ho ja likotoana tse 5-7 ka sebopeho sa tsona se hloekileng, ho lumelletsoe ho li kenyelletsa lijana tse ling, li-salads, confectionery ea lefu la tsoekere.

Mefuta e mengata ea walnut e sebetsa e le tšireletso e ntle ea methapo ea methapo, e leng phepelo e kotsi ea hyperglycemia, e fumanoang ho bakuli ba bangata ba nang le mofuta oa bobeli oa bokuli. Ho lumelletsoe ho lokisa lihlahisoa tsa litlama sehlahisoa, ke:

e nkiloe ka molomo
e sebelisoang kantle ho letlalo.

Lithapo li loketse ho hlophisa li-decoctions, maoto a bilikise ka mokelikeli, tincture ea joala e entsoe ka letlalo le botala, moo karolo e le 'ngoe ea joala le likarolo tse tharo tsa matlalo, sesebelisoa nako le nako se hlakola mats'oafo a malelele le pholiso.

Sehlahisoa sena se ke ke sa bitsoa linate, ke litholoana tsa sehlopha sa legume, empa thepa ea sona e tšoana hantle le linate. Peanut e na le livithamini tse 5, li-microelements tse 5, macroelement a 6. Boleng ba matla ba 100 g - likhalori tse 550.

Li-peanuts li na le phello e ntle 'meleng oa motho, ka lefu la tsoekere, o ka tšepa ho tsoa ka chefo, chefo, le tsona li sebelisoa ho theola tsoekere.

Linate tse joalo tsa lefu la tsoekere la mofuta oa 2 li na le thuso, li lokela ho jeoa li le tala, 'me likhaphatha tse halikiloeng li tla tlisa molemo o mongata. U ke ke ua ja tse fetang 20-30 g ea lierekisi ka letsatsi, ho seng joalo ho na le monyetla oa ho qhala, ho opeloa ke mala ka mpeng le ka mpeng.

Litapole tse tala li boima haholo bakeng sa tšilo ea lijo tsa motho, kahoo li ka jeoa e le karolo ea:

E loketse li-salate tsa hop le tsa rantipole, haeba u li tlotsa ka oli e eketsehileng ea mohloaare e sa tsoakoang, lero la lemone. Maemong ana, litaba tsa lintho tse nang le thuso le tsa bohlokoa li ea feta, sejana se na le fiber, furu ea phepo le mafura a fokolang.

Ho na le likhetho tse 'maloa tsa ho pheha li-casseroles tse tsoang lihoete le lierekisi, li sebetsana le tlala, li na le phello e ntle ts'ebetsong ea ts'ebetso ea gastrointestinal, hape e boloka thepa e ntle nakong ea kalafo ea mocheso.

Ho lokisa casserole, o hloka ho lokisa:

phofo eohle ea lijo-thollo (senoelo se le seng),
lihoete tse tala (likotoana tse 3),
makhopho (10 g),
skim lebese (likhaba tse 'maloa).

Beat metsoako ka blender, eketsa 5 g ea sopho e ho baka, ho baka sejana ka ontong metsotso e 25.

Melemo ea sehlahisoa e ke ke ea qojoa, haholo bakeng sa lefu la tsoekere la mofuta oa 2. Haeba u ja lipeo tsa kedare, li eketsa lebelo la lits'ebetso tsa metabolic, li thusa ho fokotsa tsoekere ea mali. Peo ea kedare ha e na cholesterol, metsoako ea eona e na le phello e ntle tsamaisong ea potoloho, e matlafatsa methapo ea mali, e hloekisa mmele ka lintho tse kotsi, e tloaetse mosebetsi oa litho tsa tsamaiso ea endocrine.

Ho bohlokoa ho tseba hore sefate sa kedare se hlahisa lithollo molemong oa tšitiso ea metabolic se tla ba molemo haholo ha se bapisoa le mefuta e meng ea sehlahisoa. Ha mokuli a ja linate tsa phaene khafetsa, tlhahlobo ea mamello ea tsoekere e tla bonts'a mokhoa o nepahetseng oa lefu lena, 'me boemo ba nakong e tlang bo tla ba hantle.

Ho sebelisoa peō ea kedare:

ka sebopeho se hloekileng
kenyelletsa lisalateng, lijo tse tsoekere.

Ho hlokahala ho hopola ka litekanyetso tse lumelletsoeng, index ea glycemic ea linate ke lintlha tse 15.

Ngaka e lumella batho ba nang le lefu la tsoekere la mofuta oa 1 le bakuli ba 2 ba sa feteng 30 g ka letsatsi, ba tlameha ho ba botala, ho lekane ho ba omisa.

Litholoana li ntse li nkoa e le tsa bohlokoa bakeng sa khetla, li-decoctions li etsoa ho tsoa ho eona. Sehlahisoa se hlahisang se na le maqeba letlalong, ho ruruha makhopho le makhopho .. Tincture e sebetsang hantle haholo, e ka felisang likokoana-hloko leqebeng, e thusa letlalo ho nchafala ka potlako.

Lialmonde le mofuta oa tsoekere ea 2 ke likhopolo tse lumellanang ka botlalo, ka ts'ebeliso e hlophisehileng, litholoana li fokotsa tsoekere ea mali, li khutlisa metabolism, li ntlafatsa ts'ebetso ea bowel le ho ntlafatsa sebopeho sa mali.

Peo ea sefate sa almond e na le lintho tse ikhethang tse theolelang cholesterol, ha e ntse e eketsa palo ea li-leukocytes, hemoglobin, le ho etsa hore mali a fokotsehe.

Kamora matsatsi a 30 a ho ja lialmonde, mabota a methapo ea mali a khutlisetsa borashe, khanya ea methapong le methapong ea eketseha, e khutlisetsang phallo ea mali a tlhaho 'meleng.

Haeba mokuli a e-na le maqeba a bulehileng, gangrene e nang le lefu la tsoekere, likotsi kapa tšenyo e 'ngoe ea sejoale-joale, lisele tse bonolo, tšebeliso ea lijo e tla ntlafala:

ts'ebetso ea marang-rang,
Tsosoloso ea lisele tse senyehileng.

Lialmonde li monate, ka hona u hloka ho li ja ka hloko, bakeng sa lefu la tsoekere, ho lekane ho nka likotoana tse 4 ka letsatsi. Lialmonde li kenngoa hamolemohali le fiber ea limela, tsona, joalo ka mefuta e meng ea sehlahisoa, li eketsoa lijana tse fapaneng.

Lialmonde li jeoa ka bonolo le lijo tsa lebese, hobane ha li sebelisana le lik'habohaedreite, index ea glycemic e eketsa linate.

Nuts tsa Brazil, makotomane, li-cashews, li-pistachios

Ka lefu la mofuta oa 2, ke linate life tse ling tse bohlokoa? Nate ea Brazil e na le oli e ngata, ka hona, boleng ba phepo e boetse e phahame - lik'hilojule tse 682 ka ligr 100. Litholoana ha li na cholesterol, ho na le li-acid tse nang le mafura a polyunsaturated tse amang hantle letlalo, moriri, manala, livithamini tse ngata tse qhibilihang habonolo tsa mafura A, E, D, K.

Ha ba reka litholoana tse sa butsoang ka lebenkeleng, ba tlameha ho tsukutleha, haeba bokantle bo ntse bo eketseha, joale lijo-thollo li omme, li tsofetse ebile li khale. Ho khetha mofuta o nepahetseng oa litholoana tse halikiloeng ho bonolo haholo, ba tlameha ho ba le boima bo bongata, ba nama le linate, ba le monko o khanyang oa semelo. Ha lijo-thollo li se na boima, li se na tatso, li na le boleng bo bobe.

Lingaka li eletsa ho kenyelletsa li-hazelnuts lijong; ho bohlokoa haholo ho hyperglycemia. Ka lebaka la palo e tlase ea lik'habohaedreite, li-hazelnuts li jeoa le lijo tse thata, motho a ke ke a tšoenyeha ka ho eketsa boima ba tsona.

Ho li-hazelnuts ho na le lintho tse tlosang:

Hazelnuts e ntlafatsa ts'ebetso ea sebete, e thusa ho emisa le ho thibela ts'ebetso ea ho senya, ho hloekisa 'mele. Ka tlhahiso ea hazelnut, bo-rasaense ba sibolotse lintho tse nang le thepa e khahlanong le mofetše.

Hazelnuts - mohloli oa protheine ea meroho, e bohlokoa haholo lijong tsa balemi ba limela le ba tsoekere. Ho ba teng ha mafura a nang le mafura a polyunsaturated ho tla sireletsa mmele ho mafu a pelo le methapo ea mali, ho tla sebetsa e le mokhoa oa thibelo ea atherosclerosis, ho hloekisa mali, le ho eketsa boits'ireletso ba mmele.

Nka ja linate tsa cashew? Likahare tsa bona tsa khalori li ka ba ka kilojoule tse 640 ka 100 g, e nang le protheine e ngata, lik'habohaedreite, zinki, calcium, phosphorous, tšepe, livithamini A, B1, B2. Li-vithamine tsa Cashew li thusa ho ntlafatsa metabolism ea mafura acid, liprotheine, kamora ts'ebeliso ea tsona li ka khonahala:

ho theola k'holeseterole
ho matlafatsa boits'ireletso ba mmele
normalization ea pelo le methapo.

Joaloka adjunct, li-cashews li sebelisoa khahlanong le ho opeloa ke meno, dystrophy, anemia, psoriasis le mafu a mang a metabolic.

Khothatso e 'ngoe bakeng sa bakuli ba nang le lefu la tsoekere ke ho ja pistachios, ho pistachios ho isa ho 90% ea lijo tse bitsoang hantle, tse fokotsang ho teba ha methapo ea pelo le methapo ea mali, ho ntlafatsa metabolism.

Kaha sesosa sa lefu la tsoekere la mofuta oa bobeli ke botena, ho bohlokoa ho kenyelletsa pistachios lijong. Bo-rasaense ba na le bonnete ba hore ba thusa ho theola boima ba 'mele ka lebaka la lintho tse phahameng tsa fiber. Pistachio ice cream e lumelletsoe, empa ha ua lokela ho ja tse fetang habeli tsa liswiti ka beke. Sebaka sa marang-rang se na le tafole e bonts'ang likhalori tsa khalori le glycemic index ea karolo ka 'ngoe ea sejana.

Joalokaha u bona, lefu la tsoekere le linate ke likhopolo tse lumellanang ka botlalo. Li jeoa ntle le kotsi ho bophelo bo botle, empa ha rea lokela ho lebala ka lipalo tsa likarolo tsa bohobe, likhalori le litekanyetso tse tloaelehileng tsa matšoao a glucose ea mokuli.

Setsebi sa video sa sengoloa sena se tla bua ka melemo ea linate bakeng sa lefu la tsoekere.