Rapadura e molemo ho feta tsoekere
Litaba
- Melemo ea Rapadura
- Sebopeho sa phepo e nepahetseng
- Rapadura nakong ea koetliso e fana ka matla a mangata
Rapadura ke monate o entsoeng ka lero la 'moba o nontšitsoeng' me, ho fapana le tsoekere e tšoeu, e na le limatlafatsi tse ngata tse kang calcium, magnesium, iron le potasiamo.
Sekhechana sa rapadura se nang le 30 g se na le li-Kcal tse ka bang 111, 'me se loketseng ke ho sebelisa chelete eo feela ka letsatsi hore e se ke ea beha boima ba' mele. Keletso e ntle ke ho ja rapadura hang ka mor'a lijo tse kholo joalo ka lijo tsa mots'eare, moo o tloaetseng ho ja salate ka sejaneng se seholo, se thusang ho fokotsa tlhahiso ea mafura eo monate oa rapadura o ka o tlisang.
Melemo ea Rapadura
Ka lebaka la livithamine le liminerale tse teng, tšebeliso e itekanetseng ea rapadura e tlisa melemo e joalo ka:
- Fana ka ho eketsehileng matla a koetliso, bakeng sa ho ba le li- calories tse ngata;
- Thibela phokolo ea mali, hobane e na le tšepe le livithamini tsa B;
- Ntlafatsa ts'ebetso ea tsamaiso ea methapo ka lebaka la boteng ba livithamini tsa B;
- Thibela mahlaba le lefu la masapo, hobane e na le calcium le phosphorus.
Rapadura e kenyellelitseng lijo tse matlafatsang joalo ka linate, coconut le matokomane e tlisa melemo e mengata ea bophelo bo botle, empa ho bohlokoa ho hopola hore ts'ebeliso ea eona e lokela ho etsoa feela ka nyane ka letsatsi, haholoholo nakong ea pele kapa kamora ho ikoetlisa, kapa joalo ka matla a tlhaho ho tloha ho ikoetliseng nako e telele, ho nka hora e fetang 1. Bona ho eketsehileng ka tsoekere ea tlhaho le lintho tse tsoekere, 'me u tsebe hore na u khetha efe.
Sebopeho sa phepo e nepahetseng
Tafole e latelang e bonts'a sebopeho sa phepo bakeng sa 100 g ea rapadura le tsoekere e tšoeu, ho bapisa limatlafatsi tsa e 'ngoe le e' ngoe:
| Palo: 100 g | Rapadura | Tsoekere e Tšoeu |
| Matla: | 352 kcal | 387 kcal |
| Likhabohaedreite: | 90.8 kcal | 99,5 g |
| Liprotheine: | 1 g | 0,3 g |
| Mafura: | 0,1 g | 0 g |
| Likhoele: | 0 g | 0 g |
| Calcium: | 30 mg | 4 mg |
| Tšepe: | 4.4 g | 0.1 mg |
| Magnesium: | 47 mg | 1 mg |
| Potasiamo: | 459 mg | 6 mg |
Ho bohlokoa ho hopola hore, leha e phela hantle, rapadura ha ea lokela ho jeoa ho feta tekano, hobane e ka eketsa menyetla ea mathata a joalo ka boima ba 'mele, triglycerides, cholesterol e phahameng le glycemia. Hape ha ea lokela ho jeoa ke batho ba nang le lefu la tsoekere, k'holeseterole e phahameng le lefu la liphio.
Rapadura nakong ea koetliso e fana ka matla a mangata
Rapadura e ka sebelisoa e le mohloli o potlakileng oa matla le limatlafatsi lihlopheng tse telele tsa koetliso ka ho tsofala haholo, joalo ka nakong ea ho matha sebaka se selelele, ho sesa, ho soka sekepe le ho loana lipapali. Hobane e na le index e phahameng ea glycemic, matla a tsoekere a tsoang rapadura a ananeloa kapele ke 'mele, o o lumellang ho boloka ts'ebetso ea koetliso ntle le ho ikutloa o le boima.
Kahoo, thupelong e tšoarellang nako e fetang hora e le 'ngoe, o ka sebelisa 25 ho isa ho 30 g ea rapadura ho tlatsa matla le liminerale tse lahlehileng ka mofufutso. Ntle le rapadura, lero la 'moba le ka sebelisoa e le leano la ho nosetsa le ho tlatsa matla kapele. Bona malebela a mang mabapi le seo u lokelang ho se ja pele u ikoetlisa.
Shebella video e latelang 'me u bone kamoo u ka noang seno sa maiketsetso sa maiketsetso ho ntlafatsa koetliso ea hau
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