Li-Berries ke lijo tse monate tse nang le vithamine C e ngata, folic acid, fiber le phytochemicals. E le karolo ea phepo e nepahetseng, li 'nile tsa amahanngoa le ho fokotsa kotsi ea lefu la pelo, ho lahleheloa ke mohopolo, khatello e phahameng ea mali, kankere,' me hona joale e tšoana le lefu la tsoekere la banna le basali, ho ea ka sehlooho sa October 2010 Journal of Nutrition.
Litebelisoa tse phahameng tsa likaroloana tsa lik'habohaedreite
Le hoja e le mohloli oa lik'habohaedreite, lihlahisoa tse phahameng tsa li-monokotsoai li etsa hore e be khabane e babatsehang bakeng sa moralo oa lijo oa tsoekere - oo hoo e batlang e le halofo ea lik'halori e lokela ho tsoa lik'habohaedreite.
Nako e ntle ea selemo ea ho reka monokotsoai ke nakong ea lehlabula hobane ba nakong ea selemo 'me u tla fumana theko e ntlehali. Empa u se ke ua hlapanya monokotsoai ho pholletsa le selemo; shebella thekiso ka monokotsoai o monate kapa o monate.
Likokoana-hloko tsa Berry
E 'ngoe le e' ngoe ea li-berries tsena e tla u fa lik'hilojule tse 60 le ligrama tse 15 tsa lik'habohaedreite:
- 3/4 senoelo sa blueberries kapa li-blackberries
- 1 senoelo tse tala
- 1 le 1/4 senoelo se tletseng fragole
Mokhoa oa ho kenya likotlolo ho lijong tsa hau
Mona ho na le likhopolo tse kholo tsa ho sebelisa monokotsoai o mocha kapa o nang le serame mererong ea hau ea lijo ea tsoekere:
- Li-monokotsoai tse monate li monate ho lula li le likhoeling tse mahlahahlaha ha u ka ba le tšekamelo ea ho thabela sekotlolo sa lijo tsa hoseng tse chesang. Feela ho fokotsa letsoho ka pitseng ha e ntse e pheha kapa e fafatsa monokotsoai o leqhoa holim'a lijo tse phehiloeng. Mocheso oa lijo-thollo o tla senya monokotsoai.
- Sebelisa monokotsoai o nang le serame (kapa monokotšoai o ncha o ntseng o hlaphoheloa) ka smoothies. Ha e etsoa ka lebese le tlaase ka mafura, silken tofu, mme ha ho na tsoekere e tsoetseng pele, smoothies e etsa sebaka se setle sa lijo tsa tsoekere, se tletseng calcium, fiber, protheine le lik'habohaedreite tse ntle.
- Bakeng sa lijo tsa motšehare tsa mantsiboea kapa li-snack, hlohlelletsa senoelo sa 3/4 sa monokotsoai le likhaba tse 2 tsa lialmonde kapa walnuts ka li-ounces tse 6 tsa mafura a fatše (lik'hilojule tse 250, 27 dikgerama tsa lik'habohaedreite).
- Lijo tse monate li ka etsa salate ea lijo tsa tsoekere tse thahasellisang hape e khotsofatsang. Qala ka sesebelisoa sa 2 sa meroho ea lettuce le meroho e meng e tlaase ea carbohydrate joaloka pelepele, linaoa tse tala, broccoli, lihoete, celery, likomkomere, li-mushroom kapa tamati. Eketsa li-ounces tse 2 tsa protheine, joaloka sefuba sa khōhi e halikiloeng. Top le 3/4 senoelo sa monokotsoai le likhaba tse 2 tsa liaparo tse tlaase tsa Maeta Italy (lik'hilojule tse 185; ligrama tse 20 tsa lik'habohaedreite).
- Ho e-na le sirapo, eketsa halofo ea senoelo sa monokotšoai o monate oa li-pancakes, oa wafa, ea phofo ea Sefora kapa ea lijo tse nooang joaloka brownies kapa ice cream.
Li-Recipe tse Phethahetseng Bakeng sa Litholoana
- Diabetic Oatmeal Recipes : Meroho ke eona e kenyelletsoang ho oatmeal. Litlhapi tsena tse tharo li etsa mekhoa e metle, e phetseng hantle ea hoseng.
- Diabetic Smoothie Recipes : Meroho e ka ekeletsoa leha e le efe ea smoothies. Smoothies ke sebaka se setle sa ho sebelisa monokotsoai o nang le serame.
- Mokhoa oa ho Etsa Jam e sa tsoekere ea tsoekere: Hobane feela u sa tsoe tsoekere ha ho bolele hore u sitoa ho thabela jeme. Ithute ho iketsetsa.
- Recipe e sa tsoekere ea Fresh Berry Pie: K'hasepe ena e sebelisa li-blackberries tse ncha le sefate sa almonde.
- Serosa sa Boraro sa Berry sa Seroe kapa Sacepe ea Sauce: Li-blueberries, tse tala, le li-blackberries li kene ka har'a mongobo o motle bakeng sa li-pancakes kapa li-dessert.