Melemo e 6 e makatsang ea phofo ea Lucuma

Litaba

• 1. E na le phepo e ntle ho feta tse ngata tse tsoekere
• 2. E na le li-antioxidants tse fapaneng
• 3. E ka rua molemo taolong ea tsoekere maling
• 4. E kanna ea khothaletsa bophelo bo botle ba pelo
• 5. E ka sebelisoa bakeng sa ho baka kapa li-dessert
• 6. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea bohlokoa

Lucuma ke litholoana tsa Pouteria lucuma letsoalloa la Amerika Boroa.

E na le khetla e thata, e tala e ka ntle le nama e bonolo, e mosehla e nang le botenya bo ommeng le tatso e monate eo hangata e tšoantšoang le motsoako oa litapole le butterscotch (1).

Lucuma e 'nile ea sebelisoa e le pheko ea setso Amerika Boroa ka makholo a lilemo (2).

E fumaneha hangata ka foromo ea tlatsetso ea phofo mme e etselitsoe melemo ea eona e mengata ea bophelo bo botle.

Ho feta moo, ka lebaka la tatso ea eona e monate, e sebelisoa e le mokhoa o mong o phetseng hantle ho tsoekere ea tafoleng le tse ling tse tsoekere tse tsebahalang.

Mona ke melemo e 6 e makatsang ea phofo ea lucuma.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. E na le phepo e ntle ho feta tse ngata tse tsoekere

Lucuma e ka jeoa e le tala empa hangata e fumanoa ka foromo e tlatsitsoeng, e nang le phofshoana eo hangata e sebelisoang e le senate sa tlhaho.

Khaba e le 'ngoe (7.5 grams) ea phofo ea lucuma e fana ka ():

• Lik'halori: 30
• Liprotheine: 0 dikgerama
• Mafura: 0 dikgerama
• Li-carb: 6 dikgerama
• Tsoekere: 1.5 dikgerama
• Faeba: 2 dikgerama

Lucuma e na le tsoekere e fokolang empa e na le limatlafatsi tse ngata ho feta tsoekere ea tafoleng. Haholo-holo, e na le halofo ea carbs le 75% tsoekere e tlase ho feta tekano e tšoanang ea tsoekere ea tafoleng ().

Phofo ea Lucuma e boetse e fana ka palo e batlang e le ntle ea fiber e qhibilihang le e sa qhalaneng, ho fapana le tse ling tse ngata tse tsoekere tse tloaelehileng, joalo ka tsoekere ea tafoleng.

Faeba e sa keneleng metsi e eketsa bongata setulong sa hau mme e thibela ho sokela ka ho thusa lijo ho tsamaea hantle ka maleng a hau.

Faeba e qhibilihang e fepa libaktheria tsa hau tse molemo, tse hlahisang mafura a li-fatty acids (SCFAs) joalo ka acetate, propionate le butyrate. Tsena li sebelisoa e le lijo ke lisele tse ka maleng a hao, ho li boloka li phetse hantle.

Mafura ana a ketane e khuts'oane a boetse a sireletsa khahlanong le ho ruruha le ho ntlafatsa matšoao a mathata a mala, ho kenyeletsoa lefu la mala le halefisang (IBS), lefu la Crohn's, le ulcerative colitis (,).

Khaba e le 'ngoe (ligrama tse 7.5) ea phofo ea lucuma e boetse e fana ka calcium, tšepe, potasiamo, niacin le vithamine C - leha bongata bona bo koahela ka tlase ho 1% ea Daily Value (DV). Leha ho le joalo, e na le phepo e ntle ho feta tse ling tse tsoekere tse tsebahalang (2,).

Kakaretso Phofo ea Lucuma e na le tsoekere e tlase empa e na le fiber e ngata. E boetse e na le limatlafatsi tse ling tse nyane, ho kenyelletsa calcium le iron.

2. E na le li-antioxidants tse fapaneng

Lucuma e na le li-antioxidants tse fapaneng, e leng metsoako e matla e thusang ho sireletsa lisele tsa hau tšenyo e bakiloeng ke limolek'hule tse sebetsang hantle tse bitsoang li-radicals tsa mahala.

Ho ja lijo tse nang le li-antioxidants ho ka thusa ho itšireletsa maemong a bophelo bo botle joalo ka lefu la pelo le mefuta e meng ea mofetše ().

Mohlala, lipatlisiso li bonts'a hore lucuma e ruile haholo li-polyphenols le li-carotenoids, lihlopha tse peli tsa li-antioxidants tse tsejoang ka thepa ea tsona e khahlanong le ho ruruha, ho loants'a mofets'e le thepa ea bophelo bo botle ba pelo (,,).

E phahame haholo ka xanthophylls, sehlopha sa li-carotenoids tse ikarabellang bakeng sa 'mala o mosehla oa lucuma oo ho nahanoang hore o khothaletsa bophelo bo botle ba mahlo le pono e ntle (,).

Lucuma e boetse e na le vithamine C, phepo e nang le thepa ea antioxidant e phethang likarolo tse ngata tsa bohlokoa 'meleng oa hau, joalo ka ts'ehetso ea pono, sesole sa' mele se matla le bophelo ba pelo (12).

Ntle le moo, li-polyphenols tse lucuma ho nahanoa hore li fana ka tšireletso e matla khahlano le maemo a sa foleng joalo ka lefu la tsoekere le lefu la pelo (,).

Leha ho le joalo, lipatlisiso mabapi le mefuta e ikhethang ea li-antioxidants ho lucuma li na le moeli, mme lithuto tse ling lia hlokahala ho utloisisa ka botlalo melemo e ka bang teng ea antioxidant ea tholoana ena.

Kakaretso Lucuma e na le li-antioxidants tse ngata, tse kang carotenoids le polyphenols, tse ka fanang ka tšireletso khahlanong le maemo a fapaneng, ho kenyeletsoa lefu la tsoekere le lefu la pelo.

3. E ka rua molemo taolong ea tsoekere maling

Leha e ruile carbs, lucuma e ka fana ka ts'ireletso khahlano le mofuta oa 2 oa lefu la tsoekere.

Karolo e 'ngoe e ka ba hobane boholo ba li-carb tsa eona li rarahane. Li-carbs li ka aroloa ka mekhahlelo e meraro ():

• Tsoekere. Tsena ke mefuta ea liketane tse khuts'oane tse fumanehang lijong tse ngata. Mehlala e kenyelletsa tsoekere, fructose le lactose. Li chekoa kapele 'me li ka lebisa ho li-spikes maemong a tsoekere ea mali.
• Starches. Tsena ke liketane tse telele tsa tsoekere tse senyehang ho ba tsoekere ka maleng a hau. Ba nka nako e teletsana ho sila 'me ha ba na monyetla oa ho hlaba tsoekere ea mali haholo.
• Faeba. Ena ke mofuta oa carb e ke keng ea lekoa e senyehileng mme e sebelisoang e le lijo ke libaktheria tse nang le molemo. E thusa ho boloka maemo a tsoekere a mali a tsitsitseng.

Tsoekere e nkuoa e le li-carb tse bonolo, ha li-starches le fiber li nkoa li le thata. Li-carbs tse rarahaneng, joalo ka li-starches le fiber tse etsang boholo ba li-carbs tsa lucuma, li bonts'itsoe ho khothaletsa maemo a tsoekere ea mali a phetseng hantle ().

Ho feta moo, faeba e qhibilihang ka har'a lucuma e ka itšireletsa khahlanong le lefu la tsoekere ka ho ntlafatsa kutloisiso ea insulin le ho thibela li-spikes tsa tsoekere maling kamora ho ja kapa seneke (,).

Ho feta moo, patlisiso ea li-test-tube e bonts'a hore mekhoa ea ho theola tsoekere maling ea lucuma e kanna ea tšoana le ea lithethefatsi tse ling tse thibelang lefu la tsoekere (,).

E thibela tšebetso ea enzyme ea alpha-glucosidase, e ikarabellang bakeng sa ho roba li-carbs tse rarahaneng ho ba tsoekere e bonolo e atisang ho hlaba maemo a tsoekere ea mali ().

Hangata Lucuma ho thoe e na le index e tlase ea glycemic (GI), e bolelang hore e tla nyolla maemo a tsoekere ea mali ho isa tlase haholo ho feta tse ling tse tsoekere tse kang tsoekere e sa tsoakoang.

Haeba ke 'nete, lena e ka ba lebaka le leng hape leo ka lona lucuma e ka tsoelang molemo molemo taolong ea tsoekere maling. Leha ho le joalo, ha ho liphuputso tse netefalitseng lintlha tse tlase tsa GI tsa lucuma. Joalo ka li-sweeteners tsohle, ho ka etsahala hore e sebelisoe hantle haholo.

Ka kakaretso, ho hlokahala lipatlisiso tse ling mabapi le litlamorao tse ka bang teng tsa lucuma taolong ea tsoekere maling.

Kakaretso Lucuma e ruile li-carb le fiber tse rarahaneng mme e ka fokotsa bokhoni ba 'mele oa hau ba ho monya tsoekere e bonolo. Sena se ka thusa ho thibela li-spikes tsa tsoekere maling le ho laola maemo a tsoekere maling, leha lipatlisiso sebakeng sena li lekantsoe.

4. E kanna ea khothaletsa bophelo bo botle ba pelo

Lucuma e ka fana ka ts'ireletso khahlano le lefu la pelo, mohlomong ka lebaka la polyphenol ea eona.

Polyphenols ke metsoako e metle ea limela e nahanoang hore e sireletsa khahlanong le khatello e phahameng ea mali le lefu la pelo ().

Phuputso e 'ngoe ea li-test-tube e fumane hore lucuma e ka thibela tšebetso ea enzyme ea angiotensin I-converter (ACE), e amehang ho laoleng khatello ea mali ea hau.

Ka ho etsa joalo, lucuma e ka thusa ho theola khatello ea mali ().

Leha liphetho tsa pele li bonahala li ts'episa, lipatlisiso lia haella, 'me ho hlokahala lithuto tse ling ho netefatsa melemo ena ea bophelo bo botle ba pelo bathong.

Kakaretso Lucuma e na le li-polyphenols tse phetseng hantle pelong. Bokhoni ba eona ba ho sebetsa joalo ka ACE-inhibitor bo ka nts'etsapele bophelo ba pelo ka ho fokotsa khatello ea mali. Le ha ho le joalo, lipatlisiso tse ling lia hlokahala.

5. E ka sebelisoa bakeng sa ho baka kapa li-dessert

Phofo ea Lucuma e ka sebelisoa e le sebaka sa tsoekere ka har'a liphae, likuku le li-dessert tse ling kapa thepa e besitsoeng.

Sebopeho sa Lucuma se ka bapisoa le tsoekere e nang le granulated, empa tatso ea eona e tšoana haholo le tsoekere e sootho.

U ka sebelisa karolelano ea 1: 2 ka molumo ho kenya tsoekere e sootho bakeng sa lucuma. Ka mohlala, sebelisa senoelo se le seng (ligrama tse 120) tsa lucuma bakeng sa senoelo se seng le se seng sa 1/2 (ligrama tse 200) tsa tsoekere e sootho.

Leha ho le joalo, o kanna oa hloka ho etsa liteko hanyane, hobane e kanna ea se sebetse hantle bakeng sa diresepe tsohle ().

Lucuma hape ke tatso e tsebahalang bakeng sa lijana tse kang ice cream le li-dessert tse ling.

Hape, e ka kenyelletsoa ka yogurt, oatmeal, smoothies le li-milk tse entsoeng ka maiketsetso ho fana ka leseli la monate oa tlhaho o netefatsang batho ba baholo le bana ka ho tšoana.

Kakaretso Phofo ea Lucuma e ka sebelisoa e le mokhoa o mong ho fapana le tsoekere e sootho ho pheha liphae, likuku le thepa e 'ngoe e besitsoeng. E ka eketsa tatso lijong tse ling tse kang ice cream, oatmeal le yogurt.

6. Ho bonolo ho e eketsa lijong tsa hau

Litholoana tse ncha tsa lucuma li ka ba thata ho li fumana, empa phofo ea lucuma e fumaneha hohle, inthaneteng le mabenkeleng a lijo tsa bophelo bo botle.

U ka leka phofo ea lucuma habonolo ka ho fafatsa hanyane moesli, oats kapa lijo-thollo. Ntle le moo, eketsa tse ling ho smoothies kapa u li sebelise ho fapana le tsoekere ka har'a li-dessert tsa hau kapa u phehe lipepe tse ntle.

Le ha lucuma e ka eketsoa lijong tsa hau ka litsela tse ngata, hopola hore lipatlisiso mabapi le tlatsetso ena li na le moeli, 'me litlamorao tse ka bang teng ha li tsejoe hajoale.

Kakaretso Phofo ea Lucuma e ka fumanoa marang-rang kapa mabenkeleng a lijo tsa bophelo bo botle. E ka kenyelletsoa lijong le lino tse fapaneng, joalo ka muesli, smoothies kapa thepa e besitsoeng.

Ntlha ea bohlokoa

Lucuma ke letsoalloa la Amerika Boroa leo hangata le fumanoang e le tlatsetso ea phofshoana.

E kanna ea fana ka melemo e 'maloa ea bophelo bo botle, joalo ka ho laola maemo a tsoekere maling, ho ntlafatsa bophelo bo botle ba pelo, le ho fana ka lethal dose e matla ea li-antioxidants tse molemo. Leha ho le joalo, lipatlisiso li na le moeli.

Haeba u labalabela ho tseba ka tholoana ena e sa tloaelehang le phofo, leka ho tlosa tsoekere ea tafoleng ka lino-mapholi kapa lijong tsa hau ka palo e nyane ea senatšili sa tlhaho, se phetseng hantle.