Letoto la Lijo tseo U Lokelang ho li Lokela 'me ha lia lokela ho ja ha o na le lefu la tsoekere
Lijo tse nepahetseng ke tsa bohlokoa bakeng sa ho laola lefu la tsoekere le ho theola boima ba 'mele. Hape ho na le lijo tse itseng tseo u lokelang ho li khetha ka hloko, haholo-holo lik'habohaedreite. Empa, sena se ka ba mosebetsi o ferekanyang. Re bolelloa hore re qobe li-carb tse bonolo le li hloekisitsoeng, 'me u khethe tse rarahaneng, empa see sohle se bolela eng?
Ke Lijo Tsefe Tse Nang le Li-Carbohydrates?
Lijo tse nang le lik'habohaedreite li kenyelletsa likhahla tse kang lijo-thollo le meroho e nang le starchy, litholoana, lebese / yogurt, lijo tsa snack le lipompong.
Li-carbohydrate ke tsona tse ngata tse amang tsoekere ea mali ka ho fetisisa. Li bohlokoa hobane lik'habohaedreite li phetha karolo ea ho fa 'mele matla. Li boetse li eketsa tatso, fiber, le mokhoa oa ho ja lijo.
Li-carbohydrates li etsa'ng le ke hobane'ng ha u li hloka?
Ha li jeoa, lik'habohaedreite li na le metsolized 'me lia robeha ka har'a tsoekere kapa khase. Glucose ke mohloli oa bohlokoa oa 'mele oa oli kapa matla, empa ha o na le li-prediabetes kapa lefu la tsoekere' mele oa hau ha o sebetse hantle ka tsoekere. Ho e-na le hore tsoekere e isoe lisele ho e sebelisa e le mafura, e lula maling. Hangata kapa tsoekere e phahameng maling e ka ba bothata haholo. E le ho qoba tsoekere e phahameng, u lokela ho ikemisetsa ho ja lik'habohaedreite tse ngata tse ntle. Ha e le hantle, mofuta oa lik'habohaedreite tseo u li khethang li ka ama maikutlo a hau, tsoekere ea mali le matla a matla. Ho ja lijo tse phetseng hantle, tse leka-lekaneng le tse phahameng, lijo tse laoloang ke lik'habohaedreite li ka thusa ho fokotsa tsoekere ea mali, ho theola boima ba 'mele le ho eketsa maemo a matla.
Ho ja lijo tse ngata haholo ho ka etsa hore boima ba 'mele bo be bobe hobane tšelo ea mali e sa sebelisoang e le matla kapa e boloketsoeng hamorao ho sebelisoa mesifa kapa sebete e bolokoa e le mafura a lihlahisoa tsa adipose.
Mefuta ea Li-Carbohydrate Na U Lokela ho ja le ho Qoba?
Ha o khetha lik'habohaedreite, ho molemo ho khetha lik'habohaedreite tse rarahaneng tse nang le fiber le tse fokolang ka tsoekere.
Ka mantsoe a bonolo feela, lik'habohaedreite tse rarahaneng li hlalosoa e le polysaccharides, e bolelang hore li na le limolek'hule tse tharo tsa tsoekere. Lijo tse oelang sehlopheng sena li fokotsehile, tse kang limela, lijo-thollo, lierekisi le litapole. Lijo tsa lijo li boetse li nkoa e le starch 'me li fumaneha meroho e seng ea starchy le lithollo kaofela.
Li-carbohydrate tse bonolo ke lijo tse nang le limolek'hule tse le 'ngoe kapa tse peli feela, tse bitsoa monosaccharides le disaccharides. Lijo tsena li akarelletsa lintho tse kang lebese, litholoana, lero, tsoekere le sirapo. Li- carbohydrate tse ling li na le bophelo bo botle, tse kang litholoana , lebese le tlaase le mafura. Lijo tsena li na le protheine, khalsiamo, livithamini, liminerale, li-antioxidants le fiber, tse ka matlafatsang phepo e nepahetseng 'me ea lieha hore na tsoekere ea mali e potlako hakae. Le hoja ba phela hantle, ba lokela ho aroloa. Mefuta e meng e bonolo ea lik'habohaedreite e kang sirapo, lero la soda le soda, taekere ea tafole, joalo-joalo e na le fiber e nyane mme ha e na bohlokoa bo nepahetseng ba phepo e nepahetseng - e ka bakang li-spikes tsa tsoekere, litakatso le boima ba 'mele. Mefuta ena ea lijo e lokela ho qojoa ka ho feletseng kapa e jeoa hanyane ka hanyane.
Li-carbohydrate tse hloekisitsoeng, tse kang bohobe bo tšoeu le pasta e tšoeu, li qalile ho sebetsana le li-branche le likokoana-hloko tsa lijo-thollo, li li tlosa ka fiber, livithamine, liminerale le li-antioxidants.
Lijo tsena li ka boela tsa baka li-spikes tse kholo tsa mali 'me tsa fokotsa boleng bo nang le phepo. Ho e-na le ho khetha lijo tse hloekisitsoeng, ho molemo ho khetha lijo tsohle. Ha e le hantle, lipatlisiso li bontšitse hore ho khetha lijo tse feletseng ho e-na le lipeo tse hloekisitsoeng ho ka fokotsa kotsi ea lefu la pelo, fokotsa khatello ea mali le thuso ho fokotsa boima ba 'mele. Lisele tse fumanehang ka lijo tsohle li fokotsa lebelo leo tsoekere ea mali e tsohang ka eona. Lihlahisoa tsohle li na le li-vithamine, liminerale le li-antioxidants.
Kahoo ke qala hokae?
Qoba Mefuta Ena ea Li-Carbohydrates:
- Lijo: Li- juice (esita le lero la litholoana tse 100%), soda le ho e-noa, tee e nang le lero le monate, lemonate, Gatorade, metsi a Vithamine, lino tse monate tsa kofi, lebese le monate
- Litlhapi: Bohobe bo Bobebe: li-roll, li-bagels, bohobe ba bohobe, bohobe ba Setaliana, bohobe bo bongata (sena hase hakaalo lijo-thollo), pasta e tšoeu, raese e tšoeu, li-muffins, croissants, scones, lijo-thollo tse monate
- Lijo tse nang le linojoana: li-crackers tse tšoeu, litsupa, li-pretzels, litholoana tse omisitsoeng tse monate, majoe a koahetsoeng, li-cookie, kaka, ice cream, li-candy bars, li-bars
- Li-condiments le tsoekere e eketsehileng: Sirapo, tsoekere, tsoekere e sootho, tsoekere e tala, mahe a linotši, agave, molasses, sirase ea poone, fructose, sirase e phahameng ea fructose, sucrose, dextrose, maltose, lero la litholoana
Khetha Li-Carbohydrate Ho e-na le hoo:
- Lijo tse nang le li-carrohydrate tsa zero: metsi (eketsa lemon kapa lime bakeng sa tatso e kenyelletsoeng), seltzer, tee ea iced e sa tsoekere, tee ea litlama, kofi, lino tse jeoang
- Lijo tse tlaase ka lik'habohaedreite : lebese la almonde (lithako), lebese la soya
- Mafura : Lebese la mafura le mafura a seng makae, Mafura a maholo a mafura kapa a mafura a Greek, kefir e fokolang fatše, ntlo e tlaase ea mafura
- Li- starches: li- legumes (linaoa), mofuta o mong le o mong, ka ho khetheha o omme, empa haeba makotikiti a ka hlatsoa, litapole, squash, mokopu , lierekisi, poone, lijo-thollo: 100% lijo tse feletseng ke khetho e ntle (oatmeal, quinoa, harese, joalo-joalo) , meroho e se nang makhasi (e ikemiselitseng ho etsa 1/2 lipepa tsa hau tse sa lengoang)
- Lijo tse puputso le lijo tse ling: li-popcorn tse nang le moea, li-crackers kaofela, lijo-thollo tse tletseng lijo-thollo
Botsa setsebi sa hau sa meriana se ngolisitsoeng kapa setsebi sa lefu la tsoekere hore na ke lik'habohaedreite tse ngata hakae tseo u lokelang ho li ja ka boima ba 'mele le taolo ea tsoekere ea mali. Haeba u sa tsebe hantle hore na u ka bala lik'habohaedreite joang, qalang mona: Ho bala lik'habohaedreiti Na U Lokela ho e Etsa?
Lisebelisoa:
Setsi sa Tlhokomelo ea Maloetse. Li-carbohydrate. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Leehman, Sheran. Ke eng e bonolo ka lik'habohaedreite?
Scott, Jennifer. Li hloekisitsoeng ke lik'habohaedreite.