Re utloile ka makhetlo a mangata hore lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi-li ka qhoma ho qala metabolism, ho thibela lijo, le ho thusa batho ho theola boima ba 'mele. Tletlebo e tloaelehileng ka ho fetisisa ea "batho ba se nang lijo tsa hoseng" ke hore ha ba na nako hoseng ho ja le hore ba batla maikutlo a hoseng a lijo tsa hoseng. Ka hona, batho ba atisa ho mpotsa, "Na nka ja lijo tsa hoseng bakeng sa lijo tsa hoseng?" Le hoja mohlomong ho le molemo ho ja lijo tsa hoseng ho feta ntho leha e le efe, lijo-thollo tse batang ha e le hantle hase khetho e molemo ho motho ea nang le lefu la tsoekere ea lekang ho theola 'mele.
Lebaka leo ka lona ke palo e kholo-ngata.
Taba ea pele, lithuto li bontšitse hore batho ba nang le lefu la tsoekere ba atisa ho ba le tsoekere ea mali e ntlafetseng le ho laola boima ba 'mele ha ba qala letsatsi le nang le mafura a mangata a phahameng, a phahameng a phahameng, a lijo tse tlaase tsa lijo tsa khaba . Liprotheine le mafura li atisa ho satiating tse ka etsang hore u ikutloe u khotsofetse nako e teletsana, hangata ho fella ka ho kenella ka kakaretso ea k'halori. Ho phaella moo, tsoekere ea mali e atisa ho phahama ka mor'a lijo tsa hoseng 'me batho ba bangata ba hanyetsa insulin hoseng e ka etsang hore tsoekere ea mali e fokotsehe. Li-sate tse phahameng tsa mali li ka baka litakatso tse eketsehileng tsa lik'habohaedreite, tse ka lebisang khalong e feteletseng le lijo tse nang le lik'habohaedreite, hangata li fella ka tsoekere e feteletseng maling.
Taba ea bobeli, batho ba bangata ba ja lijo tse nang le lijo tse ngata tse ka lebisang khalori e feteletseng le lijo tse nang le lik'habohaedreite. Serole se se nang molekane ke hoo e ka bang senoelo sa 3/4. Karolo ea boraro ea bone ea lijo-thollo e tla u lefella lik'hilojule tse 120 le ligrama tse 24 tsa lik'habohaedreite.
Makhetlo ana a lik'habohaedreite a lekana le ho ja hoo e batlang e le likotoana tse peli tsa bohobe 'me sena ke ntle le ho eketsa litholoana kapa lebese sekotlolo sa hau. Lijo tse tloaelehileng tsa lijo-thollo, tse kang senoelo sa 3/4 le banana e le 'ngoe le senoelo se seng sa lebese le tlaase li na le lik'hilojule tse 340 le ligrama tse 66 tsa lik'habohaedreite (hoo e ka bang likarolo tse' nè tsa bohobe).
Le hoja lik'hilojule li sa phahametse haholo, bongata ba lijo bo nyenyane 'me likhah'he-khaba li na le tse phahameng. Batho ba bangata ba nang le lefu la tsoekere ba lokela ho ja hoo e ka bang ka 30-45 g ea lik'habohaedreite bakeng sa lijo tsa hoseng 'me ba bangata ba molemo ha ba ja ka tlase ho 30 g bakeng sa lijo tsa hoseng .
Ntlha ea boraro, ha ho lijo tsohle tse bōpiloeng tse tšoanang. Lihlahisoa, li hloekisitsoeng, lijo tse tsoekere tse phahameng li na le lik'hilojule tse ngata, lik'habohaedreite le tsoekere. Ha u khetha lijo-thollo, ke habohlokoa ho khetha lijo-thollo tse fokolang ka tsoekere le tse ngata tse nang le fiber. Ikemisetsa ho khetha lijo-thollo tse nang le ligrama tse tšeletseng tsa tsoekere le bonyane ligrama tse tharo tsa fiber. Ho khetha lijo tsohle tsa lijo- thollo ho tla ba molemo ka ho fetisisa, kaha lipatlisiso li bontšitse hore ho ja lijo tse nang le litholoana tse feletseng ho ka fokotsa kotsi ea lefu la pelo.
Empa, ke ne ke nahana hore lijo-thollo li ne li le hantle?
Lijo tse ling li na le bophelo bo botle ho feta ba bang. Ka mohlala, lijo-thollo tse tletseng lijo-thollo tse entsoeng ka lisebelisoa tse phetseng hantle tse kang linate li phetse hantle, empa li ka ba le lik'hilojule tse ngata le mafura bakeng sa karolo e nyane. Litaba tse monate ke hore haeba u khetha ka bohlale le ho shebella likarolo tsa hau, u ka thabela lijo-thollo. Ha e le hantle, lijo-thollo tse ngata li matlafatsoa ka livithamine le liminerale, tse ka thusang batho ho finyella litlhoko tsa bona tsa phepo. Ho motho ea nang le lefu la tsoekere, nako e monate ea ho ja lijo-thollo e ka ba pele ho ikoetlisa.
Ketsahalo ea boipheliso e thusa ho chesa tsoekere (kapa khase). Haeba u motho ea noang moriana oa molomo kapa insulin e ka etsang hore tsoekere ea hao ea mali e theohe, ho ka 'na ha hlokahala hore u je lik'habohaedreite pele u ikoetlisa ho thibela tsoekere e tlase ea mali nakong ea boikoetliso.
Haeba o thabela ho ja lijo-thollo leka lintlha tsena ho fokotsa lik'habohaedreite:
- Khetha lijo-thollo tse chesang tse kang oatmeal, quinoa kapa e 'ngoe ea lijo-thollo tsa lijo-thollo' me u kenyelle linate tse khethiloeng kapa linate tsa linate bakeng sa fiber, liprotheine le mafura a phetseng hantle. Mohlala: 1/2 senoelo se phehiloe oatmeal le 3/4 senoelo sa blueberries, le likhaba tse 2 tse hahiloeng ka walnuts, tse nang le sinamone.
- Haeba o khetha lijo-thollo tse batang:
- Bala lengolo mme u khomaretse ho e sebeletsa, e lekanngoe ka senoelo sa ho lekanya 'me u sebelise sekotlolo se senyenyane ho etsa hore karolo e bonahale eka e kholoanyane
- Khetha lijo-thollo tseo e leng lijo-thollo (setho sa pele se lokela ho bua ka ho feletseng)
- Khetha lijo-thollo tse nang le ligrama tse tharo tsa fiber le tse fetang ligrama tse tšeletseng tsa tsoekere
- Qoba ho eketsa litholoana tse omeletseng, tsoekere, kapa khalori e 'ngoe e monate, e kang agave, mahe a linotši, tsoekere ea tafole
- Eketsa ts'ebeletso e le 'ngoe ea litholoana tse phahameng ho eketsa fiber tse nang le: blueberries, tse tala, fragole
- Khetha lebese la almonde le sa phehoang ka monate bakeng sa lik'habohaedreite tse seng kae ho feta lebese la khomo
- Tlosa lebese ka ho feletseng 'me u etse li-yogurt ka mokhoa o phethahetseng: ho sebelisa yogurt ea mafura e tlaase e tla matlafatsa liprotheine le ho fokotsa lintho tse nang le lik'habohaedreite
Mabitso a mang a Molemo ke afe?
Haeba u na le motho ea nang le lefu la tsoekere, u ka hlahloba hore na ke lijo life tseo u li sebelisang hantle ka ho hlahloba tsoekere ea mali pele le lihora tse peli ka mor'a hore u je. Haeba tsoekere ea hao ea mali e se e le pakane , joale u se u le lehlakoreng. Bongata ba bakuli ba ka ba mpolella hore tsoekere ea mali ea bona e molemo ka ho fetisisa 'me ba ikutloa ba khotsofetse haholo ha ba ja lihlahisoa tse latelang tsa lijo-thollo tse batang:
Cascadian Farm Organic Purely O's ®
Cheerios ®
Lekala la Motlakase ®
Likotsi tsa ®
Quaker Crunchy Corn Bran ®
Kix ®
Fiber One ®
Barbara's Bakery ® Li-Puffins (Cinnamon le Honey Rice)
Kashi ® (mekhoa e itseng), joalo ka, Rice e tsofetseng, GoLean
Protein e phahameng ea Kellogg's ® K K
Kellogg's ® Bran eohle
Tlhokomeliso e Tsoang ho
Seroa hase khetho e ntle ho bohle ba nang le lefu la ts'oaetso, empa mohlomong ho molemo ho feta ho ja letho-ho tsohle mme o ka kenya vithamine, diminerale le fiber ho lijo tsa hau hammoho le thuso ea ho thibela tsoekere e tlase ea mali. Senotlolo sa ho ja lijo-thollo ke ho khomarela ho e mong le ho e shebella.
Lisebelisoa:
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. le Wainstein, J. (2013), Lijo tsa hoseng tse kholo tse nang le liprotheine le mafura li ntlafatsa taolo ea glycemic ka mofuta 2 diabetics. Botenya. doi: 10.1002 / oby.20654
> Lausch, Marnie. Ka tlhokomelo ea lefu la tsoekere le thuto. Lik'habohaedreite, Lipompo tsa Insulin, le Tekano ea Ts'ebetso ea Glucose e Tsoelang pele le Lintho Tse Khethehileng ho Laola Glycemia. 2014; V35; 2, maq. 7-11.