Lijo tse nang le lik'habohaedreite
Litaba
- Lethathamo la lijo tse nang le lik'habohaedreite
- Likhabohaedreite ke eng
- Lijo tse ruileng lik'habohaedreite tse rarahaneng
- Lijo tse ruileng lik'habohaedreite tse bonolo
- Ke lik'habohaedreite life tse ntle
- Mokhoa oa ho sebelisa lik'habohaedreite ho fumana boima ba mesifa
Lijo tse nang le lik'habohaedreite tse ngata, tse kang bohobe, lijo-thollo, raese le pasta kaofela, ke mofuta oa bohlokoa oa matla bakeng sa 'mele, kaha tsoekere e hlahisoa nakong ea tšilo ea lijo, e leng mohloli o moholo oa matla bakeng sa lisele tsa' mele.
Ha lijo li jeoa ka bongata, 'mele o sebelisa karolo ho hlahisa matla' me se sa sebelisoeng se bolokoa e le mafura ka har'a lisele tsa adipose, e leng ho thusang ho nona. Ka hona, ts'ebeliso ea eona e tlameha ho laoloa, ho khothalletsoa ho ja ligrama tse 200 ho isa ho tse 300 ka letsatsi lijong tse tloaelehileng, leha ho le joalo chelete ena e ka fapana ho latela boima, lilemo, bong le ts'ebetso ea 'mele e etsoang ke motho.
Tabeng ea batho ba lakatsang ho theola boima ba 'mele, ho bohlokoa ho laola mofuta oa lik'habohaedreite tse jeoang, hammoho le likarolo,' me ba lokela ho khetha lijo tse nang le lik'habohaedreite tse fokolang le fiber e ngata ho tsona. Mokhoa oa ho ja lijo tse nang le carb e tlase ke ena.
Lethathamo la lijo tse nang le lik'habohaedreite
Tafole e latelang e na le lethathamo la lijo tse nang le lik'habohaedreite tse ngata le palo ea fiber:
| Lijo | Palo ea lik'habohaedreite (100 g) | Faeba (100 g) | Matla ho 100 g |
| Lijo-thollo tsa mofuta oa pooneLi-flakes tsa poone | 81.1 g | 3.9 g | Lik'hilojule tse 374 |
| Semela sa poone | 75.3 g | 2.6 g | Lik'hilojule tse 359 |
| Phofo | 75.1 g | 2.3 g | Lik'hilojule tse 360 |
| Phofo ea rye e felletseng | 73.3 g | 15.5 g | Lik'hilojule tse 336 |
| Biscuit ea Maisena | 75.2 g | 2.1 g | Lik'hilojule tse 443 |
| Bohobe bo felletseng | 62.5 g | 7.4 g | Lik'hilojule tse 373 |
| Mofuta oa Wafersetlolo sa tranelate | 61.6 g | 3.1 g | Lik'hilojule tse 442 |
| Bohobe ba Sefora | 58.6 g | 2.3 g | Lik'hilojule tse 300 |
| Bohobe ba rye | 56.4 g | 5.8 g | Lik'hilojule tse 268 |
| Bohobe bo bosoeu | 44.1 g | 2,5 g | Lik'hilojule tse 253 |
| Raese e tšoeu e phehiloeng | 28.1 g | 1.6 g | Lik'hilojule tse 128 |
| Raese e phehiloeng kaofela | 25.8 g | 2.7 g | Lik'hilojule tse 124 |
| Li-noodle tse phehiloeng | 19.9 g | 1.5 g | Lik'hilojule tse 102 |
| Li-oats tse phuthetsoeng | 66.6 g | 9.1 g | Lik'hilojule tse 394 |
| Litapole tse besitsoeng | 18.5 g | 1.6 g | Lik'hilojule tse 87 |
| Litapole tse besitsoeng | 28.3 g | 3 g | Lik'hilojule tse 123 |
| Lierekisi tse phehiloeng | 7.9 g | 4.8 g | Lik'hilojule tse 72 |
| Li-chickpea tse phehiloeng | 16.7 g | 5.1 g | Lik'hilojule tse 130 |
| Lensisi tse phehiloeng | 16.3 g | 7.9 g | Lik'hilojule tse 93 |
| Linaoa tse ntšo tse phehiloeng | 14.0 g | 8.4 g | Lik'hilojule tse 77 |
| Soy e phehiloeng | 5.6 g | 5.6 g | Lik'hilojule tse 151 |
Lijo tse thathamisitsoeng tafoleng ena ke tse ling tsa lijo tse nang le lik'habohaedreite, empa ho boetse ho na le lijo tse ling tse nang le lik'habohaedreite empa ka bongata bo fokolang, joalo ka lebese, yogurt, chisi, mokopu, li-beet, lihoete, liapole kapa lipere, mohlala lik'habohaedreite, empa li tlase. Sejo se seng se nang le lik'habohaedreite ke phofo ea cassava, e sebelisoang haholo ho etsa phofo ea manioc. Ithute ho ja phofo ea manioc ntle le ho nona.
Likhabohaedreite ke eng
Li-carbohydrate, tse bitsoang li-carbohydrate, li-glycides kapa li-saccharides, ke limolek'hule tse entsoeng ke metsoako ea manyolo joalo ka khabone, hydrogen le oksijene. Mosebetsi oa eona oa mantlha ke ho fana ka matla kapele 'meleng, kaha ho bonolo ho a sila, leha ho le joalo ha matla ana a sa sebelisoe, a qetella a bolokiloe' meleng joalo ka mafura liseleng tsa lisele tsa adipose.
Meroho eohle e na le lik'habohaedreite mme lijo feela tsa tlhaho ea liphoofolo tse nang le lik'habohaedreite ke mahe a linotši. Tšebeliso ea hau e khothalletsoang lijong tsa letsatsi le letsatsi ha ea lokela ho feta 60% ea likhalori tse khothalelitsoeng ka letsatsi.
Likhabohaedreite li ka hlalosoa li le bonolo ebile li rarahane ho latela litšobotsi tsa molek'hule, 'me li-complexes le fiber e phahameng ke tsona tse loketseng ho jeoa ke boima ba' mele.
Lijo tse ruileng lik'habohaedreite tse rarahaneng
Lijo tse nang le lik'habohaedreite tse rarahaneng li lieha ho siloa ke 'mele, tsoekere e tsoa butle butle maling le ho thusa ho hlahisa maikutlo a ho khora nako e teletsana, haholoholo haeba lijo li na le fiber e ngata. Ka hona, lijo tse nang le lik'habohaedreite tse rarahaneng li khetholloa e le tse nang le index ea glycemic e tlase kapa e itekanetseng. Ithute haholoanyane ka lenane la lijo tsa glycemic.
Lijo tse ruileng lik'habohaedreite tse rarahaneng ha li na lijo tse tsoekere haholo, tse kang raese le pasta ea lijo-thollo kaofela, hammoho le lijo-thollo, lensisi, li-chickpea, lihoete kapa linate.
Lijo tsena li loketse batho ba nang le lefu la tsoekere hape li ka jeoa nakong ea ts'ebetso ea boima ba 'mele, hobane li na le livithamini tsa B tse ngata, tšepe, likhoele le liminerale.
Lijo tse ruileng lik'habohaedreite tse bonolo
Lijo tse nang le lik'habohaedreite tse bonolo ke tseo 'mele o li kenyang kapele haholo boemong ba mala ho sebelisoa e le matla, ho etsa hore motho a ikutloe a lapile kapele, ho fapana le lik'habohaedreite tse rarahaneng tse nang le fiber e ngata. Mehlala e meng ea lik'habohaedreite tse bonolo ke tsoekere e ntlafalitsoeng, tsoekere ea demerara, molasses, mahe a linotši, fructose e teng litholoana le lactose, e leng tsoekere e teng lebeseng.
Ntle le moo, ho na le lijo tse ntlafalitsoeng tse nang le tsoekere e fetelletseng joalo ka lipompong, lino-mapholi, marmalade, lero la indasteri, marenene le lipompong.
Mofuta ona oa lik'habohaedreite o eketsa tsoekere maling ka potlako, ka hona o nkuoa o na le index e phahameng ea glycemic, ka hona o lokela ho qojoa ke batho ba nang le lefu la tsoekere le batho ba batlang ho fokotsa boima ba 'mele.
Ke lik'habohaedreite life tse ntle
Le ha mehloli eohle ea lik'habohaedreite e le molemo, ho khetha e phetseng hantle ha se mosebetsi o bonolo. Khetho e ntle ho ba batlang ho theola boima ba 'mele kapa ho ntlafatsa sephetho sa bona jiming ke ho ja lijo tse felletseng, ntle le litholoana le meroho. Leha ho le joalo, ho bohlokoa hore kamehla u hlahlobe tafole ea phepo ea lijo ho khetha khetho e ntle ka ho fetisisa, kaha lihlahisoa tse ngata li kentse tsoekere kapa mafura a mangata.
Kahoo, mehloli e meng e metle ea lik'habohaedreite ka lebaka la fiber ea eona e phahameng ke:
- Litholoana tse nang le fiber: plum, papaya, pere, fragole, kiwi, mandarin, sirilamunu, pitaya le perekisi;
- Lijo Tsohle: raese e sootho, raese ea lijo-thollo, pasta e sootho, bohobe bo sootho kapa bohobe ba peo;
- Meroho: k'habeche, broccoli, cauliflower;
- Lithollo: linaoa, lensisi, lierekisi le lierekisi;
- Thollo: oat;
- Li-tubers: litapole tse nang le lekhapetla le yam
Lijo tse nang le tsoekere e ngata, joalo ka likuku, cookies, libare tsa lijo-thollo le lipompong ka kakaretso ha lia lokela ho jeoa haeba o batla ho theola boima ba 'mele kapa ho eketsa mesifa.
Mokhoa oa ho sebelisa lik'habohaedreite ho fumana boima ba mesifa
Ho fumana boima ba mesifa ho kgothaletswa ho ja likarolo tse 'maloa tsa lik'habohaedreite tse rarahaneng ho pholletsa le letsatsi le pele ho koetliso, kaha li fana ka matla ao' mele o o hlokang ho ikoetlisa. Ho fihlela hora e le 'ngoe kamora koetliso ho kgothaletswa ho ja lijo tse nang le protheine e ngata, joalo ka yogurt ho etsa mohlala, ho nolofalletsa mesifa ho fumana phaello.
Leha ho le joalo, bakeng sa liphetho tse ntle, sepheo ke ho buisana le setsebi sa phepo e nepahetseng ho lokisa moralo oa phepo e lumellanang le litlhoko tsa motho ka mong.
Shebella video ena ho ithuta ho sebelisa lik'habohaedreite ho ntlafatsa sephetho setsing sa boikoetliso:
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