Lijo tse tla u boloka ka botlalo ebile li sa u tlatse
Ha ho na ho latola hore meroho e phetse hantle bakeng sa rona. Liphuputso li bontšitse hore ho ja lijo tse nang le meroho e le karolo ea lijo tse phetseng hantle ho ka thusa ho fokotsa kotsi ea lefu la pelo, lefu la kankere, mofuta oa lefu la tsoekere le botenya. Lijo tse ruileng tsa meroho li ka boela tsa thusa ho fokotsa khatello ea mali .
Meroho e na le limatlafatsi tse ngata tse nang le livithamine, diminerale, mafu a loantšang li-antioxidants le fiber.
Fiber ke motsoako oa bohlokoa ha ho tluoa tabeng ea ho laola boima ba 'mele le lefu la tsoekere . Li-fibre li u thusa ho u boloka u tletse, o hula k'holeseterole hōle le pelo ea hau 'me e ka thusa ho laola tsoekere ea mali ka ho fokotsa ho fokotsa lijo. E 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho eketsa fibete ea hau ke ho eketsa lijo tsa meroho , mohlomong meroho e seng e mmele.
Meroho e se nang mafura e na le lik'hilojule tse 25, mafura a 0 g, 5-6 g, lik'hemik'hale tse 3 g le protheine ea 0.5-2 g ka 1/2 senoelo se phehiloeng kapa kopi e le 'ngoe e tala (ntle le mafura leha e le afe). Ntle le ho ba khalori e tlaase, le lijo tse tlaase tsa lik'habohaedreite, meroho e seng ea starchy e eketsa moaparo, tatso, bongata, le 'mala o khanyang ho lijo leha e le life. Ha ho khoneha, ikemiselitse ho etsa 1/2 lipepa tsa hau tsa meroho e seng tsa starchy.
Ke limela life tseo ho nkoang hore ha li na sethopo?
- Artichoke
- Artichoke hearts
- Asparagase
- Bamboo shoots
- Linaoa (botala, boka ba metsi, setaliana - u se ke ua ferekanya sena le limela - linaoa tse tšoeu, linaoa tsa linaoa, linaoa tse ntšo, joalo-joalo)
- Limela tsa linaoa
- Limela tsa Brussels
- Broccoli
- K'habeche (botala, bok choy, Sechaena, e khubelu)
- Lihoete (lintlha: 1 rantipole ea bana e ka bang 1 g ea lik'habohaedreite)
- Kholifolaoa
- Seleri
- Chicory
- Chayote
- Coleslaw (e phuthetsoe, ha e apere)
- Komokomore
- Dandelion
- Daikon
- Eggplant
- Meroho (motsoako, mola, mosetareta, turnip)
- Lipelo tsa palema
- Jicama
- Kohlrabi
- Leeks
- Lettuce: endive, escarole, lekhasi, ice berg, Romaine
- Li-mushroom
- Masalate a meroho
- Okra
- Eiee
- Li-pod pods
- Pelepele (mefuta eohle)
- Radishes
- Rutabaga
- Saladi meroho (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
- Lierekisi tsa lehloa kapa li-pea pods
- Scallion
- E hlaha
- Squash (likhohlo, lehlabula, crookneck, spaghetti, zucchini)
- Lierekisi tse tsoekere
- Swiss chard
- Linaoa tsa linaha
- Tamati
- Turnips
- Li-chestnuts tsa metsi
- Zucchini
Ke Eng Seo U Lokelang ho se Nahana ka Ha U reka?
- Haeba ho khoneha ho reka lihlahisoa tse nakong. U ke ke ua boloka chelete feela empa u tla fokotsa leoto la khase ea hau ka ho reka lihlahisoa tsa sebakeng seo. Nako e seng kae eo ue qetileng u tsamaea, e ntlafatsa le ho feta.
- Nahana ka ho reka mefuta e meng ea meroho e nang le likokoana-hloko tse ngata. Ho pepeseha ha likokoanyana ho ka eketsa menyetla ea ho tšoaroa ke kankere, mathata a letlalo, pumpho, ho hloka matla, joalo-joalo. Haeba ha u e-s'o utloe ka "lenane le leshome le litšila," u ka 'na ua batla ho bala ho lona. Tsena ke lintho tsa lijo tse nang le mahlakore a mangata a mangata a likokoana-hloko. Meroho e meng lethathamong lena e kenyelletsa: celery, spinach, monate bellopele, likomkomere, joalo-joalo.
- Haeba u fumana hore u senya meroho ea hao ka lebaka la ho senya, nahana ka ho reka meroho e serame. Lijo tse nang le phepo li bapisa ho fihlela li folile, ha li sa ntlafala, hobane li na le maqhoa a mongobo o phahameng o bolokang li-vithamine le liminerale. Meroho e mongobo e bonolo ho itokisetsa hape hobane e se e ntse e e-s'o etsoe pele ebile e hlatsuoa.
U Lokela ho ba Lokisetsa Joang?
- Etsa meroho ea hao ka konofolo e nyenyane le oli, e kang mohloaare kapa canola.
- Tlatsoa meroho ea hau ka ontong ka letsohong la cookie ka letsoai, pepere, oli e nyane, le limela tse ling tse ling tseo u li ratang-rosemary, thyme, oregano, basil, joalo-joalo.
- Haeba u sebelisa meroho ea hao ka salate u ka e tšela pele ho khantša 'mala oa bona le ho e nolofatsa.
- Qoba ho belisa meroho ea hau kaha sena se ka etsa hore livithamine li kenelle ka metsing. Hona ho ka boela ha etsa hore ba shebahala ba le lerootho.
- Qoba ho eketsa tse ngata tsa botoro, tranelate, chisi, ho apara salate, kapa oli ho meroho ea hau kaha sena se ka eketsa khalori ea lijo-ngata-ho fetola lijo tse tlaase ka khalori e le 'ngoe.
U ka fumana joang meroho e sa tsitsitseng kahare ho lijo tsa hau?
- Ikemisetsa ho ja meroho e mebala-bala. Ho ja hoo e ka bang mararo ho isa ho a mahlano, senoelo sa 1/2 se phehiloeng kapa 1 senoelo se hlahisoang letsatsi le leng le le leng se tla matlafatsa vithamine, diminerale le fiber.
- Kenyelletsa meroho ka sandwich, salate, lijana tse ka thōko, omelets, sopho, stews le protheine e nang le meroho.
- Etsa meroho setsi sa lijo tsa hau. Ja lijo tsa motšehare kapa lijo tsa lijo tsa lijo tsa motšehare, pasta e nkeloang sebaka bakeng sa squash ea spaghetti kapa etsa raese ea zucchini kapa raese ea rabola.
- Kenyelletsa meroho ka li-snacks tsa hau. Pele-khaola lihoete, pelepele, celery, broccoli kapa eng kapa eng eo ue ratang 'me u li kopane le hummus kapa guacamole bakeng sa protheine le fiber e nang le bohobe bo nang le lik'habohaedreite. U ka kopa leha e le efe ea tsona linotši tse nang le linate, tse kang peanut butte kapa almorate lipere bakeng sa protheine le fiber e nang le bohobe bo monate.
- Etsa 1/2 platelete ea hau. Sena se tla u thusa ho fokotsa lijo tsa lik'habohaedreite le khalori.
Lisebelisoa:
Mokhatlo oa Amerika oa lefu la tsoekere. Meroho e seng e tsitsitseng. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
Lekala la United States la Temo. Ke hobane'ng ha e le habohlokoa ho ja meroho. http://www.choosemyplate.gov/food-groups/vegetables-why.html
Setsi sa Univeristy ea Michigan Setsi sa Ts'oaetso sa lefu la tsoekere. Ke hobane'ng ha e le habohlokoa ho ja meroho. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Enivornment Working Group. Litholoana tsohle le meroho tse 48 tse nang le lisebelisuoa tsa likokoana-hloko. http://www.ewg.org/foodnews/summary.php