Litlhahiso tsa ho eketsa lialmonde ho lijo tsa hau tsa lefu la tsoekere
Le hoja linate li atisa ho ba mafura 'me ha ho mohla li nkoang e le khetho e ntle bakeng sa lijo tse fokolang mafura, lefu la ts'oaetso la diabetes, lialmonde ke tsa bohlokoa.
Lihlahisoa Tse Phahameng
Lialmonde li na le mafura a monounsaturated haholo kapa lihlahisoa tse phetseng hantle tse 'nileng tsa amahanngoa le kotsi e fokolang ea lefu la pelo.
Ba boetse ba ruile ka vitamin E ea antioxidant le liminerale tsa magnesium (tse ntlafatsang ho phalla ha mali, oksijene, le limatlafatsi ho pholletsa le 'mele) le potassium (e leng electrolyte ea bohlokoa e kenang phetong ea methapo le mesifa ea tsitsipano).
Melemo ea Batho ba nang le lefu la tsoekere
Bakeng sa batho ba nang le lefu la ts'oaetso, ho kenyelletsa lialmonde ka merero ea lijo ho bonahala ho fokotseha ka morao-lijo tse tsoekere ka tsoekere ea mali le insulin.
Ho phaella moo, ho ja lialmonde hammoho le lijo tse phahameng tsa glycemic ho fokotsa lenane la glycemic ea lijo le ho fokotsa ho phahama ha tsoekere ea mali ka mor'a ho ja.
Tse ling tsa litaba tse monate ke hore phuputso e 'ngoe e fumane hore ho tlosa lik'hilojule tse 20% tsa lijo tse nang le lialmonde ho entse hore ho be le mekhoa e ntlafetseng ea kutloisiso ea insulin le ho theola k'holeseterole e tlaase.
Litlhahiso tsa ho eketsa lialmonde ho lijo tsa hau
- E-na le li-ammondi tse seng kae feela e le senojoana se nang le sengoathoana sa litholoana.
- Leka botoro ea almonde ho e-na le boea ba peanut ka toast eohle ea koro kapa bohobe.
- Li-salate tse phahameng tse nang le lialmonde tse 'nileng tsa hlajoa hampe ka ontong.
- Tlotsa lialmonde mme u ekelletse ho raese, pasta, kapa meroho e tsitsitsoeng bakeng sa ho kenyelloa.
- Sebelisa lialmonde tse khethiloeng ka letsoho sebakeng sa bohobe bohobe holim'a li-casseroles tse hahiloeng.
Ho Eketsehileng ho Eketsetsa Lialmonde Lijong Tsa Hao
- Sebelisa lebese la almonde le sa tsoekere ka lefu la tsoekere-ho thothomela hamonate, li-sauces, nog ea mahe le mefuta e meng ea diresepe.
- Phofo ea almonde (ntho e le 'ngoe le lijo tsa almonde) e ka sebelisoa ho batho ba bangata ba lefu la tsoekere.
Lefu la tsoekere-Lithethefatsi tse ntle tsa Almonde
- Ho tlosa lebese la Almond bakeng sa lebese la khomo
- Carb e tlase, K'hope ea Majoe a Almond ea Mafura a Sesosa
- Li-Carb Pancakes Recipe Li entsoe ka Lijo Tsa Almond
Lefu la tsoekere le Eketsehileng-Metsoalle ea Motsoalle
- Li-Walnuts ke Lijo Tse Nyenyane Tsa Carb
> Mehloli:
> Michele Wien, DrPH, David Bleich, MD, Maya Raghuwanshi, MD, Susan Gould-Molebeli, PhD, Jacqueline Gomes, MBA, Lynn Monahan-Couch, MPH le Keiji Oda, MPH. Matsoho a Almond le Matšoao a Kotsi a Batho ba baholo ba nang le Prediabetes. Journal ea American College of Nutrition. 2010 29 (3): 189-197.
> Kendall Cw, Josse Ar, Esfahani A, DJ Jenkins. Linate, Metabolic Syndrome le lefu la tsoekere. British Journal of Nutrition. 2010 104 (4): 465-73.