Haeba u na le lefu la tsoekere la mofuta oa 2 , u tseba hore lik'habohaedreite ke taba. Le hoja ho ja lik'habohaedreite e ka ba karolo ea lijo tse phetseng hantle, ho ja lik'habohaedreite tse ngata nakong ea lijo ho ka etsa hore tsoekere ea mali e eketsehe.
Ho phaella ho bongata ba lik'habohaedreite, boleng ba lik'habohaedreite ke tsa bohlokoa hape. Ua bona, hase lik'habohaedreite tsohle tse bōpiloeng ka ho lekana. Ho na le lik'habohaedreite tse bonolo le tse rarahaneng.
'Me ka hare ho e' ngoe le e 'ngoe ea likarolo tsena, ho na le dikgetho tse ntle le tse mpe ho uena le mahare a tsoekere a mali. Ho utloisisa phapang pakeng tsa mehloli e ka u thusa hore u be le botsitso ha u ja - ho u thusa hore u boloke tsoekere ea mali ka mehla e amohelehang ha u ntse u ikutloa u phetse hantle , 'me u boloke boima bo botle .
Ke Eng e Bonolo ea Li-carbohydrate?
Li-carbohydrate tse bonolo li entsoe ka limolek'hule tse le 'ngoe kapa tse peli feela tsa tsoekere. Ha ho joalo, ha ho nke letho bakeng sa 'mele oa hau ho li senya le ho li nka (joaloka glucose) maling. Ka lebaka lena, lik'habohaedreite tse bonolo li phahamisa tsoekere ea mali ka potlako 'me hangata li phahame ho feta lik'habohaedreite tse rarahaneng.
Sukari e le 'ngoe e kenyelletsa:
- Fructose (e fumanoang ka tlhaho litholoana 'me e ekelitsoe lijong tse ling tse nkiloeng joaloka monate o monate) le
- Galactose (e fumanoang lihlahisoa tsa lebese)
Tsoekere tse peli tse kenyeletsa:
- Lactose (e fumanoang lebese le lihlahisoa tse ling tsa lebese)
- Maltose (e fumanehang meroho le lijo-thollo)
Li-carbohydrate tse bonolo li fumanoa lijong tse sebelisitsoeng, tse kang tsoekere ea tafole, candy, syrups le lino tse monate tse kang soda. Li-carbohydrate tsena ha li na likarolo tse eketsehileng, tse kang fiber, ho fokotsa ho ja lijo 'me li haelloa ke phepo e nepahetseng. Mehloli ea tlhaho ea lik'habohaedreite tse ntle ke khetho e nepahetseng ea lijo tse kenyelletsoang moralo oa lijo tsa tsoekere ha karolo e laoloang - e na le li-vithamine, liminerale, liprotheine le fiber.
Lijo tsena li kenyelletsa: litholoana le lebese.
Ke lik'habohaedreite tse rarahaneng?
Lik'habohaedreite tse rarahaneng li fokotsehile. Li entsoe ka liketane tse telele tsa limolek'hule tsa tsoekere, e leng se etsang hore li nke nako e teletsana ho cheka. Kaha li-carbs tse rarahaneng li fumanoa butle haholo ho feta lik'habohaedreite tse bonolo, boholo ba lihlahisoa ha li phahamise tsoekere ea mali ka potlako joaloka lik'habohaedreite tse bonolo. Lijo tse oelang sehlopheng sena li fokotsehile, tse kang limela, lijo-thollo, lierekisi le litapole. Lijo tsa lijo li boetse li nkoa e le starch 'me li fumaneha meroho e seng ea starchy le lithollo kaofela.
Feela joalokaha ka lik'habohaedreite tse seng kae, ba bang ba phetse hantle ho feta ba bang.
Lik'habohaedreite tse rarahaneng ka ho fetisisa tse phelang ka ho fetisisa ke tse fokolang kapa tse ntlafalitsoeng. Lihlahisoa tsohle (ho e-na le lijo-thollo tse hloekisitsoeng), meroho e nang le starchy, meroho e sa lekaneng, le limela ke li-carbohydrate tse rarahaneng ka ho fetisisa.
Mehlala ea lijo tsena ke raese e sootho, quinoa, harese, bulgur, oatmeal, lijo tse ling kaofela. Litapole le litapole, poone le limela (liphio tsa liphio, lierekisi tsa chick), li boetse li na le lik'habohaedreite tse rarahaneng.
Lithollo tsohle, limela le meroho e nang le starchy kaofela li fana ka lisebelisoa tse ngata tsa fiber. Li-fibre ke karolo ea bohlokoa ea lijo tsa hau : e thusa ho boloka tsoekere ea mali ea hao ka ho phahama haholo, e ka thusa ho laola likarolo tsa k'holeseterole tsa hau le bohlokoa bakeng sa bophelo bo botle ba mala.
Li-starches tse hloekisitsoeng, ka lehlakoreng le leng, tse kang lijo-thollo tse hloekisitsoeng, li na le fiber e tlase haholo. Ba ka 'na ba ba le livithamine le diminerale haeba ba ntlafalitsoe, empa ka kakaretso lijo-thollo li na le li-vithamine le liminerale kahobane ha li e-s'o hlajoe ka mokhoa oa ho sebetsa.
Meal Ho Rata ka Li-Carbohydrate Tse Bonolo le Tse Rarahaneng
Ha u rera lijo tsa hau, lebisa tlhokomelo ho fumana lik'habohaedreite tse ngata ho tsoa mehloling ea tlhaho, e seng e sa sebelisoe, ebang e tsoa litholoana, meroho, lijo-thollo, lebese kapa limela. Sena se tla etsa bonnete ba hore u fumane lijo tse nang le phepo e nepahetseng ka ho fetisisa bophelong ba hao, tse tla u thusa ho laola mahlaseli a tsoekere a mali le ho u boloka u ikutloa u khotsofetse.