Litholoana li kenyelelitsoe ho lijo tse nang le botsoalle ba lefu la tsoekere. Li na le phepo ea phepo e nepahetseng-livithamini, diminerale, fiber le li-antioxidants. Ba latsoa hantle mme ba khatholla, ba tlatsa, mme ba kenyelletsa mmala platepeng ea hau. Senotlolo sa ho ja litholoana ke ho khetha mefuta e nepahetseng le boholo ba likarolo tse loketseng. Hobane li ka ba le lik'habohaedreite tse ngata tse ka amanang le tsoekere ea mali ea hau, u ke ke ua ja litholoana tse sa lekanyetsoang tsa litholoana.
Litholoana Tsa Litholoana Tse fapaneng le lefu la tsoekere-Lijo tse monate
Ke litholoana life tse ntle ka ho fetisisa tsa lefu la tsoekere? Ena e ka ba potso e thata ho araba ha batho ba nang le lefu la tsoekere ba khomarela lijo tse fapa-fapaneng le lifilosofi ha ho tluoa tabeng ea tsamaiso ea lefu la tsoekere ka lijo. Batho ba bang ba sebelisa lethathamo la liphapanyetsano, ha ba bang ba khomarela lijo tse tlaase-glycemic kapa lijo tse tlaase tsa carb. Ho nka hore batho ba bangata ba batla ho tseba hore na ke litholoana tse nang le carbs e tlaase ka ho fetisisa le ho fana ka melemo e molemo ka ho fetisisa ea bophelo bo botle ba lefu la tsoekere, joale litholoana tse hlano tse latelang li lokeloa ke ponahalo.
Litholoana tse hlano tse phahameng tsa lefu la tsoekere
- Raspberries: Ka ligrama tse 15 tsa lik'habohaedreite (1 khetho ea litholoana) ka senoelo se le seng, tse tala li fana ka fiber e phahameng ka ho fetisisa ea melee leha e le efe, e hlahisang ligrama tse 8. Li-fibre ke lik'habohaedreite tse ke keng tsa lekanngoa tse thusang ho hula k'holeseterole hōle le pelo, ho u thusa hore u ikutloe u khotsofetse, hape ho lieha ho tsoha kapele ea tsoekere ea mali. Mbala e khubelu ea ruby rapberries e tsoa ho anthocyanins. Lipatlisiso li bontša hore anthocyanins e ka thusa ho qoba mafu a itseng a sa foleng, ho akarelletsa lefu la pelo.
- Blackberries: Li na le ligrama tse 15 tsa lik'habohaedreite ka senoelo sa 3/4. Joalokaha e le tse tala, li na le li-anthocyanins, joalokaha li bontšoa ke boea ba tsona bo pherese bo tebileng.
- Cranberries: Ho na le ligrama tse 15 tsa lik'habohaedreite ka senoelo se seng sa cranberries. Liphuputso li bontšitse hore li-cranberries li ka thusa ho fokotsa LDL (kapa cholesterol e mpe) le ho phahamisa HDL (kapa li-cholesterol tse ntle). Leha ho le joalo, tsoekere e atisa ho ekeletsoa lihlahisoa tsa cranberry e etsa hore li-cranberries li se ke tsa senyeha, kahoo u tlameha ho netefatsa ho hlahloba tsoekere e eketsehileng.
- Fragole: Ho na le 15 g ya lik'habohaedreite likotong tse 1/4. Fragole e na le lik'hilojule tse fokolang 'me e na le vithamine C e ngata ho feta li-monokotsoai tse ling lethathamong lena. Senoelo se seng sa fragole se na le vithamine e ngata haholo e le senoelo se le seng sa lero la lamunu. Li boetse li na le acid e folic. Ho phaella moo, fragole li na le potassium 'me li na le li-antioxidants, tse kang anthocyanins le quercetin.
- Blueberries: Ho na le ligrama tse 15 tsa lik'habohaedreite ka senoelo sa 3/4. Blueberries ke melee e nang le antioxidants ka ho fetisisa 'me e na le flavonoids le resveratrol.
Berry Melemo
Li-berries li fokotsehile ka tlaase ea glycemic 'me li tletse li-antioxidants, livithamine le fiber. Meroho e ka ba e khubelu, e putsoa, kapa e pherese, mme 'mala oo ke pontšo ea hore li na le limatlafatsi tse phetseng hantle. Lijo tse bonolo li ja 'me li ka sebelisoa e le monate o monate le o monate. Li silafatse ka lijo tse sa hlahisoeng ke unsweetened kapa oatmeal kapa u li phunye molomong oa hao.
U ka fokotsa litšenyehelo tsa lijalo tse ncha joang?
Litšenyehelo ke khethollo ha u kenyelletsa monokotsoai oa lijo tsa hau le tsoekere. Leha ho le joalo, ha ba le ka nako, theko e ka ba e tlase haholo. Etsa chelete ebe u ba qeta ka nakoana kapa u reka monokotsoai o nang le serame o sa keneng tsoekere. E lumela kapa che, monokotsoai o nang le serame o ka ba o motle ha o sa ntlafala.
Li na le serame ka ho hlaphoheloa ha tlhōrō, e leng se bolelang hore li-vithamine, liminerale le tatso tsa tsona ke tsona tsa pele.
Ho ka 'na ha e-ba ho lekang ho reka liphetolelo tse omisitsoeng tsa monokotsoai ona ka bongata. Leha ho le joalo, liphetolelo tse omisitsoeng li na le lik'habohaedreite tse ngata ho feta tse hloekileng. Metsi a tlosoa 'me karoloana ea litholoana e nyenyane.
> Mehloli:
> Basu A, Du M, Leyva MJ le al. Li-Blueberries li fokotsa menyetla ea kotsi ea meriana ho banna le basali ba nang le boloetse ba metabolic. Journal of Nutrition. 2010; 140 (9): 1582-1587.
> Basu A, Lyons TJ. Fragole, Li-Blueberries le Cranberries ka Metabolism Syndrome: Meriana ea Kliniki. Journal ea Temo le Temo ea Khemistri . 2012; 60 (23): 5687-5692. doi: 10.1021 / jf203488k.
> Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Tšebeliso ea lero la lero la Cranberry e fokotsa likotsi tsa kotsi ea cardiometabolic, ho kenyelletsa khatello ea mali le ho potoloha protheine ea C-Reactive, Triglyceride, le Glucose likhopolo ho Batho ba baholo. Journal of Nutrition . 2015; 145 (6): 1185-1193. doi: 10.3945 / jn.114.203190.
> Wallace TC. Anthocyanins a Mafu a Mafu. Tsoelo-pele ea phepo e nepahetseng: Journal ea Khatiso ea Machaba . 2011; 2 (1): 1-7. doi: 10.3945 / an.110.000042.