Lefu la tsoekere la majoe a mahlahahlaha le phethahetseng bakeng sa lihlopha tsa mahlabula

1 -

U se ke Ua Tšaba ho tlatsa Plate ea Hao ka Lijo Tse Ntle

Ha ho tluoa tabeng ea ho rera mokga, hangata lijo ke tsona tse ka sehloohong. Ha re tobane le eona - seo re se jang se thusa ho bokella mokete ofe kapa ofe. Ha e le hantle, hase ntho e tloaelehileng ho fumana batho ba kenang mokhatlong ba bokaneng ho potoloha tafoleng ea lijo. Le hoja ho le monate ho arolelana lijo, ho rera lijo ho ka ba khathatsong haeba u na le lefu la tsoekere kapa u leka ho theola 'mele. Ke habohlokoa ho tseba ho tsamaea tafoleng ea lijo le ho tlatsetsa ka ho tlisa kapa ho etsa khetho e nepahetseng . Ho sa tsotellehe hore na u ea moketeng kapa ho ea ho eona, ho tlatsa lijo tsena ho ke ke ha e-ba kotsi bophelong ba hao kapa ka tsoekere ea mali. Leka e 'ngoe ea tsena tse 5 tse phetseng hantle tsa phepo ea lijo sehlabula sena.

2 -

Tamati, likomkomere le bohlasoa Salad

Kamello ena ea tamati, likomkomere le avocado li etsa salate e phethahetseng e nang le lik'habohaedreite tse nang le mafura a phetseng hantle a pelo le a tletse tatso. Litamati li na le vithamine C e ngata hammoho le lycopene. Liphuputso tse ling li bontša hore lijo tse nang le lycopene li ka fokotsa kotsi ea kankere ea senya. Litamati le tsona li ntle ho ja haeba o na le lefu la tsoekere.

> Mehloli:

> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/

Hape

3 -

Koliflower le Topby Crumb Topping

Ho cauliflower ke e ncha "meroho" meroho matsatsing ana. E sebelisoa e le sebaka sa litapole le raese, cauliflower e ka nka li-flavors tse ngata le mekotla e kholo ea nkhono. Kolifulare ke ea lelapa la lifate tsa cruciferous 'me ka tlhaho li na le fiber le potasiamo. Liphuputso tsa likokoana-hloko li bontša hore ho kenngoa ha meroho ea cruciferous e phahameng ho ka fokotsa kotsi ea lik'hemik'hale tse itseng. E le ho etsa hore e ipiletse haholoanyane, 1/2 senoelo se phehiloeng se na le feela: ~ 15 lik'hilojule, 0 g mafura a 2 g, lik'habohaedreite, 1.5 g fiber, 1 g tsoekere, 1 g protheine.

> Mehloli:

> Linus Pauling Institute. Cruciferous Vegetables. > http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

Hape

4 -

Sauted Zucchini le Walnuts

Li-zucchini ke limela tse tloaelehileng tsa lehlabula tse ntle bakeng sa ho ja, ho lata kapa ho baka. Kopanya zucchini le walnuts 'me o na le pelo e phetseng hantle, e nang le maruo a nang le lik'habohaedreite tse tlaase le tse monate. Li-walnuts li na le omega-3 alpha-linolenic acid (ALA) e thehiloeng limela. Nete ​​e telele ea omega-3 fatty acids, DHA le EPA e ka sebelisoa ho tloha ALA. Lipatlisiso li bontšitse hore lijo tse nang le omega-3 fatty acids li ka fokotsa kotsi ea lefu la pelo mme li ka tsoela batho ba nang le lefu la tsoekere la Mofuta oa 2 molemo, haholo-holo ba nang le triglycerides e phahameng.

> Mehloli:

> Linus Pauling Institute. Lintho tsa bohlokoa tsa mafura. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Hape

5 -

Pesto Asparagus

Asparagus ka tlhaho e theohile ka lik'hilojule, sodium le lik'habohaedreite, tse ntle bakeng sa tsoekere ea mali le ho laola boima ba 'mele. Asparagus e boetse e na le vithamine C e ngata le rutin, e flavonoid, e ka thusang ho matlafatsa methapo ea mali. Sebaka sa mali sa bophelo bo botle ke sa bohlokoa ho batho ba nang le lefu la tsoekere ha ba ntse ba eketseha kotsing ea ho hlaolela maloetse a sekepe a mali a kang athersclerosis le lefu la methapo ea methapo.

> Mehloli:

> California Asparagus Commission. http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

Hape

6 -

Cinnamon Spiced Almond Carrot Salad

Batho ba bangata ba nang le lefu la tsoekere ba lumela hore ha ba "lumelloe" ho ja lihoete hobane le tsona li "tsoekere." Ena ke tšōmo. Lihoete ke fiber e phahameng (~ 3 g ka 1/2 senoelo) semela se seng sa starchy se nang le vithamine A. Liphuputso li bontšitse hore Vithamine A lijo tse ruileng ke tsa bohlokoa bakeng sa bophelo bo botle ba mahlo . 1/2 senoelo lihoete tse phehiloeng li na le ~ 6 g ea lik'habohaedreite. U tla boela u fumane tekanyo ea hao ea letsatsi le letsatsi ea Vithamine A ho e nyenyane.

Hape