Na ho lokile hore batho ba nang le lefu la tsoekere ba je lihlahla tsa fragole?

Litaba

• Nka ja fragole?
• Ja ka mokhoa o itekanetseng
• Likahare tsa phepo e nepahetseng
• Faeba
• Li-vithamine le liminerale
• Lenane la glycemic ke eng?
• Litholoana tse ling
• Ho ja hantle bakeng sa lefu la tsoekere
• Lisebelisoa tse phetseng hantle tsa fragola
• Nako ea ho bua le pro
• Ntlha ea bohlokoa

Mohlomong u kile ua utloa bonyane tšōmo e le 'ngoe ka lefu la tsoekere le lijo. Mohlomong u boleletsoe hore u tlameha ho lula hole le tsoekere, kapa hore u ke ke ua ja litholoana.

Empa leha e le 'nete hore u lokela ho lekanyetsa lijo tse itseng, litholoana ha se e' ngoe ea tsona.

E, lijo tse tsoekere li ka eketsa tsoekere ea mali. Leha ho le joalo, ho ja litholoana ho ama maemo a tsoekere ka tsela e fapaneng le ho ja kuku ea chokolete kapa cookies. E amana ka hohle le phepo le litlolo tsa lijo tse fapaneng.

Kahoo, haeba u morati e moholo oa fragole, ha ua tlameha ho raha tholoana ena - kapa monokotsoai, ka kakaretso - ho thibela. Ho ja fragole le litholoana tse ling ho bohlokoa bakeng sa phepo e nepahetseng. Hape, fragole li na le lik'hilojule tse tlase ebile ke mohloli o moholo oa li-antioxidants, fiber le limatlafatsi tse ling.

Empa haeba u na le lefu la tsoekere, ho ntse ho le bohlokoa ho utloisisa hore na monokotšoai ona o ama tsoekere maling.

Nka ja fragole?

Haeba u na le lefu la tsoekere, u ntse u ka ja lijo tse tsoekere tse kang kuku, cookies le ice cream. Empa teka-tekano ke senotlolo sa ho thibela li-spikes tsa tsoekere maling.

Fragole ha e monate feela ebile ea khatholla, empa ke pheko e phethahetseng hobane monate oa eona o ka khotsofatsa leino la hau le monate.

Ja ka mokhoa o itekanetseng

Hlokomela lijana tse ling tse ka bonahalang li phetse hantle ho feta kamoo li leng ka teng, hobane feela li kenyelletsa fragole.

Li-dessert tse ling, tse kang li-pie le li-cheesecake, li kenyelletsa fragole joalo ka li-toppings. Leha ho le joalo, li-dessert tsena tse ngata ha li tšoane hantle le lefu la tsoekere, kaha kakaretso ea tsoekere e ka baka keketseho ea tsoekere maling.

Likahare tsa phepo e nepahetseng

Ho ja fragole feela ho na le phepo e ntle hobane litholoana li na le lik'hilojule tse tlase. Ka karolelano, kopi e le 'ngoe ea fragole e na le likhalori tse ka bang 46.

Sena sea thusa haeba u shebile boima ba hau. Ho boloka boima ba 'mele bo ka theola tsoekere maling ka tlhaho le ho u thusa ho fokotsa kotsi ea mathata a lefu la tsoekere.

Faeba

Fragole le eona ke mohloli o motle oa fiber. Senoelo se le seng sa fragole e felletseng, e sa tsoa khuoa e na le ligrama tse 3 tsa g), kapa liperesente tse 12 tsa lijo tse khothalletsoang tsa letsatsi le letsatsi.

Ho sebelisa fiber ho bohlokoa haeba u na le lefu la tsoekere hobane e thusa ho fokotsa ho monya tsoekere. Ha se fiber feela e ntlafatsang boemo ba tsoekere ea mali, empa e ka u thusa hore u phele nako e telele. Sena se boetse se kenya letsoho taolong ea boima ba 'mele.

Li-vithamine le liminerale

Limatlafatsi tse ling tsa bohlokoa le livithamini li fumaneha ho fragole li kenyelletsa vithamine C le magnesium.

Ho ea ka lipatlisiso, magnesium e ka ntlafatsa insulin ho hanyetsa, ea fokotsa kotsi ea mofuta oa 2 lefu la tsoekere le ho ntlafatsa taolo ea lefu la tsoekere.

Ntle le moo, vithamine C e hokahantsoe le kotsi e tlase ea ho ba le lefu la tsoekere la mofuta oa 2, mme e ka thusa ho fokotsa li-spikes tsa tsoekere maling kamora lijo. Li-antioxidants tse nang le vithamine C li ka ba tsa thusa ho fokotsa mathata a itseng a lefu la tsoekere, joalo ka khatello e phahameng ea mali.

Lenane la glycemic ke eng?

Ha u etsa qeto ea hore na u je litholoana life le ho fokotsa moeli, u ka batla ho tseba hore na li maemong afe holima index ea glycemic.

Lenane la glycemic le beha lik'habohaedreite ho latela hore na li eketsa lebelo la tsoekere ea mali kapele hakae. Batho ba nang le lefu la tsoekere hangata ba ikemiselitse ho ja lijo tse nang le mojaro o tlase oa glycemic, ho kenyeletsoa litholoana tse tlase tsa glycemic.

Fragole e oela sehlopheng sena, kaha litholoana ha li phahamise kapele maemo a tsoekere. U ka li ja u sa ts'oenyehe ka sekhahla sa tsoekere maling.

Ho tseba mojaro oa glycemic oa mefuta e fapaneng ea lijo hoa thusa. E ka u thusa ho etsa qeto ea hore na u tla ja eng.

Litholoana tse ling

Le ha litholoana li se moeli ho batho ba nang le lefu la tsoekere, hopola hore litholoana tse ling li na le mojaro o phahameng oa glycemic ho feta tse ling. Empa le litholoana tse nang le index e phahameng ea glycemic li lokile ka tekano.

Nka mohlala lehapu. E maemong a phahameng ho index ea glycemic, empa e na le palo e tlase ea lik'habohaedreite tse silang. Sena se bolela hore o tla tlameha ho ja mahapu a mangata hore a be le phello e mpe tsoekere ea mali.

Hape, ho bohlokoa ho tseba hore index ea glycemic e lekanya hore na lijo li baka tsoekere ea mali kapele hakae. Ha e nahane ka litlolo tsa phepo ea lijo.

Kahoo, le ha lijo li ka ba maemong a tlase ho index ea glycemic, e ka ba le mafura a mangata - mme e se khetho e ntlehali haeba o batla ho boloka boima ba 'mele bo phetseng hantle.

Ho ja hantle bakeng sa lefu la tsoekere

Phepo e nepahetseng e bohlokoa ha u boloka boima ba 'mele bo botle le ho laola lefu la tsoekere. Ke tsohle ka teka-tekano. Sena se kenyelletsa ho ja motsoako oa lijo tse matlafatsang, ho kenyelletsa:

• liprotheine tse omeletseng
• litholoana
• meroho
• lithollo kaofela
• limela tsa linaoa
• Lihlahisoa tsa lebese tse se nang mafura a mangata

U lokela hape ho fokotsa lino kapa lijo tse nang le mafura le tsoekere e eketsehileng. Haeba u sa tsebe hantle hore na u je eng, ngaka ea hau e ka u khothaletsa setsebi sa phepo ho u thusa ho ba le moralo oa phepo o nepahetseng.

Ho ea ka, liphesente tse 45 tsa lik'halori tsa hau li lokela ho tsoa ho lik'habohaedreite.

Basali ba bangata ba ka ja li-carbohydrate tse tharo ka nako e le 'ngoe, ha banna ba ka ja li-servings tse ka bang hlano ka lijo. Sejo se le seng se na le 15 g ea lik'habohaedreite.

Ha o ja lijo tse bobebe lipakeng tsa lijo, lekanyetsa li-carb tsa hau ho isa ho 15 g. Senoelo sa fragole se oela ka har'a sebaka sena, hore o tle o natefeloe ke seno sena ntle le hore se ame tsoekere ea mali haholo.

Lisebelisoa tse phetseng hantle tsa fragola

Ha e le hantle, ho ja fragole e tala ho ka bora kamora nakoana. Mona ho na le lipepe tse 'maloa tse bonolo tsa lefu la tsoekere tse tsoang American Diabetes Association ho leka bekeng ena. Risepe e ngoe le e ngoe e na le tlasa 15 g ea lik'habohaedreite.

• Lemone ea linoelo tsa litholoana
• litholoana tsa yogurt tse nang le serame li phalla
• litholoana le almond smoothie
• litholoana le chisi kebabs
• litholoana tse tlatsoang litholoana tsa pancake

Nako ea ho bua le pro

Ho bohlokoa ho lekola boemo ba tsoekere ea mali khafetsa le ho noa meriana ea lefu la tsoekere joalo ka ha ho laetsoe. Liphetoho tse ling tsa bophelo li ka u thusa ho laola tsoekere e maling, joalo ka:

• ho boloka boima ba mmele bo phetseng hantle
• ho tlohela ho tsuba
• ho ikoetlisa khafetsa
• ho ja phepo e leka-lekaneng

Haeba u na le bothata ba ho boloka tsoekere e maling a hau e le maemong a phetseng hantle, ikopanye le ngaka ea hau. U kanna ua hloka ho fetola meriana ea hau ea lefu la tsoekere. Ngaka ea hau e ka u fetisetsa ho mosuoe oa lefu la tsoekere kapa setsebi sa phepo e nepahetseng.

Ntlha ea bohlokoa

Batho ba nang le lefu la tsoekere ba ka ja fragole le mefuta e meng e mengata ea litholoana. Litholoana ke karolo ea bohlokoa ea phepo e nepahetseng, empa senotlolo ke ho ja phepo e nepahetseng ea litholoana, meroho, liprotheine tse se nang mafura le lithollo kaofela.