Na li-mushroom li loketse batho ba nang le lefu la tsoekere?

Litaba

• Phepo e nepahetseng
• Lenane la glycemic le li-mushroom tse nang le glycemic
• Melemo e ka bang teng ho batho ba nang le lefu la tsoekere
• Ho eketsa li-mushroom lijong tsa hau
• Ntlha ea bohlokoa

Kaha lefu la tsoekere le tšoauoa ka maemo a phahameng a tsoekere maling, ho latela phepo e nepahetseng e thusang ho sebetsana le tsoekere maling ho bohlokoa kalafong ().

Leha ho le joalo, ho ka ba bonolo ho bua joalo ho feta ho e etsa, mme batho ba nang le lefu la tsoekere ba ka thatafalloa ho etsa qeto ea hore na ba je eng le ho e qoba.

Li-mushroom li na le li-carbs le tsoekere e tlase ebile li nkuoa li na le thepa e khahlanong le lefu la tsoekere.

Sengoliloeng sena se hlalosa hore na hobaneng li-mushroom e le khetho e ntle haholo haeba o na le lefu la tsoekere.

Phepo e nepahetseng

Ho na le mefuta e mengata ea li-mushroom, ho kenyelletsa konopo ea setso kapa li-mushroom tse tšoeu, shiitake, portobello le li-mushroom tsa oyster ho bolela tse seng kae.

Leha e na le ponahalo le tatso e fapaneng, kaofela li na le lifaele tse tšoanang tsa phepo, tse khetholloang ka tsoekere e tlase le mafura.

Senoelo se le seng (ligrama tse 70) tsa li-mushroom tse tala se fana ka tse latelang ():

• Lik'halori: 15
• Li-carb: 2 dikgerama
• Tsoekere: 1 gram
• Liprotheine: 2 dikgerama
• Mafura: 0 dikgerama
• Vithamine B2, kapa riboflavin: 22% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine B3, kapa niacin: 16% ea DV
• Selenium: 12% ea DV
• Phosphorus: 5% ea DV

Li-mushroom li na le selenium e ngata le livithamini tse ling tsa B. Li-vithamine tsa B ke sehlopha sa livithamine tse robeli tse qhibilihang ka metsi tse hokahaneng ka matla le ntlafatso ea ts'ebetso ea boko. Ho sa le joalo, selenium ke antioxidant e matla e phethang karolo ea bohlokoa ts'ebetsong ea qoqotho (,).

Li-mushroom ke khalori e tlase, lijo tse tlase tsa carb tse ka natefeloang lijong tse bonolo tsa lefu la tsoekere. Li boetse li fana ka selenium e ngata le livithamini tse ling tsa B.

Lenane la glycemic le li-mushroom tse nang le glycemic

Lenane la glycemic (GI) le glycemic load (GL) ke litsamaiso tse peli tse thusang ho lekola hore na lijo tse nang le carb li ama tsoekere maling joang.

Ka bobeli ke maano a tsebahalang mme a sebelisoa haholo ho phekola mafu a sa foleng joalo ka lefu la tsoekere (,,).

Mokhoa oa GI o beha lijo ka bongata ho 0-100 'me o u joetsa hore na li ka ama maemo a tsoekere ea mali joang ka ho a beha ka mekhahlelo e meraro ():

• GI e tlase: 1–55
• GI e mahareng: 56–69
• phahameng GI: 70–100

Lijo tse nang le GI e tlase li kanna tsa phahamisa tsoekere ea mali butle butle. Ka lehlakoreng le leng, ba nang le GI e phahameng ba tla etsa hore ba hlabe.

Ntle le moo, lijo li ka aroloa ke GL ea tsona, e nahanang ka GI ea lijo, hammoho le boleng ba eona ba carb le boholo ba eona. E ikemiselitse ka ho atisa GI ka carb content ea mofuta o itseng oa ho sebeletsa le ho arola sephetho ka 100 ().

Sistimi ea GL e boetse e arola lijo ka mekhahlelo e meraro ():

• tlaase GL: 10 le tlase
• mahareng GL: 11–19
• phahameng GL: 20 le holimo

Ka mokhoa o ts'oanang le GI, GL e tlase e u joetsa hore lijo li ama feela tsoekere ea mali hanyane, athe GL e phahameng e bontša phello ea bohlokoa le ho feta.

Le ha li-mushroom e le li-fungus, li nkuoa e le meroho e tšoeu - joalo ka eiee le konofolo - e nang le GI e tlase ea 10-15 le GL e ka tlase ho 1 kopi e le 'ngoe (70 grams), ho bolelang hore li ke ke tsa hlaba tsoekere ea mali (11).

Li-mushroom li nkoa e le li-GI tse tlase le lijo tse tlase tsa GL, ho bolelang hore li ke ke tsa hlaba tsoekere ea mali.

Melemo e ka bang teng ho batho ba nang le lefu la tsoekere

Li-mushroom li ka thusa mefuta e itseng ea lefu la tsoekere.

Phuputso e bonts'a hore ho ja lijo tse nang le meroho e mengata joalo ka li-mushroom le lijo tse ling tse nang le vithamine ho ka thusa ho itšireletsa khahlanong le lefu la tsoekere la bokhachane, le amang hoo e ka bang karolo ea 14 lekholong ea bakhachane lefats'eng ka bophara mme e ama mme le ngoana (,,,).

Ka lebaka la bongata ba vithamine ea B, li-mushroom li kanna tsa sireletsa khahlanong le ho fokotseha ha ts'ebetso ea kelello le 'dementia' ho batho ba baholo ba nang le bofokoli ba vithamine B, hammoho le ba nang le lefu la tsoekere ba sebelisang metformin ea lithethefatsi ho laola tsoekere ea mali (,).

Ntle le livithamini tsa B, metsoako e meholo ea bioactive ea li-mushroom - polysaccharides - e kanna ea ba le thepa e khahlanong le lefu la tsoekere.

Lipatlisiso liphoofolong tse nang le lefu la tsoekere la mofuta oa 2 li bontša hore polysaccharides e ka fokotsa tsoekere ea mali, ea ntlafatsa ts'oaetso ea insulin, le ho fokotsa tšenyo ea lisele tsa pancreatic (,,,).

Hape, fiber glucan e qhibilihang - e 'ngoe ea mefuta ea polysaccharides e fumanoang ka li-mushroom - e liehisa ts'ebetso ea lijo le ho liehisa ho monya tsoekere, ka hona e laola maemo a tsoekere ea mali kamora ho ja (,,).

Polysaccharides e ka boela ea theola maemo a k'holeseterole ea mali, e leng eona e ka fokotsang kotsi ea lefu la pelo le stroke e amanang le lefu la tsoekere le sa laoleheng (,,).

Seo se boletse hore ho hlokahala lipatlisiso tse ling ho utloisisa hantle hore na livithamini tsa B le polysaccharides li-mushroom li ka thusa batho ba nang le lefu la tsoekere joang.

Li-vithamine tsa B le li-polysaccharides tse li-mushroom li ka thusa ho laola le ho thibela lefu la tsoekere le mathata a lona. Leha ho le joalo, lipatlisiso tse ling tsa batho lia hlokahala ho netefatsa sena.

Ho eketsa li-mushroom lijong tsa hau

Ha ho fanoa ka li-mushroom tse fapa-fapaneng, ho na le mekhoa e mengata ea ho li eketsa lijong tsa hau, ho kenyeletsoa ho li ja li le tala, li halikiloe, li halikiloe, li tlotsitsoe kapa sopho kapa sopho.

Haeba u batla mekhoa e mecha le e monate ea ho li kenya lijong tsa hau, leka li-mushroom tse tlase tsa carb le cauliflower rice skillet.

Bakeng sa risepe ena u hloka tse latelang:

• Likotlolo tse 1.5 (ligrama tse 105) tsa li-mushroom, tse lesotsoe
• Likopi tse 1.5 (ligrama tse 200) tsa raese ea cauliflower
• 1 kopi (ligrama tse 30) tsa spinach
• 1/4 senoelo (ligrama tse 40) tsa onion, e khaotsoe
• 1 tbsp ea oli ea mohloaare
• Thupa ea 1 ea celery, e lesotsoe
• 1 e nyane ea konofolo, e halikiloeng
• 3 tbsp (45 ml) ea moro oa meroho
• Letsoai, pepere le spaghetti sa soya ho latsoa

Beha skillet e kholo holim'a mocheso o mofuthu ebe o eketsa oli ea mohloaare. Kenya lieiee le celery ebe u pheha metsotso e 5. Ebe u eketsa konofolo ebe u pheha metsotsoana e seng mekae.

Ka mor'a moo, eketsa li-mushroom ebe u li tlohella ho fihlela li phehiloe. Ebe u eketsa raese ea cauliflower le lisebelisoa tse ling - tlosa sipinake - 'me u phehe ho fihlela o le bonolo. Qetellong, eketsa sepinichi le nako ka letsoai le pepere pele u sebeletsa.

Kakaretso ena e sebeletsa tse peli mme e etsa tlatsetso e ntle lijong tsa hau tsa mots'eare kapa lijong tsa mantsiboea.

Li-mushroom ke motsoako o tenyetsehang le o monate, 'me ho li kenya lijong tsa hau ho u fa monyetla oa ho sebelisa melemo ea tsona.

Ntlha ea bohlokoa

Li-mushroom li bolokehile hore li ka jeoa haeba u na le lefu la tsoekere, kaha likhahla tsa tsona tse tlase tsa GI le GL li ke ke tsa hlaba tsoekere ea mali.

Hape, vithamine B ea bona le litaba tsa polysaccharide li ka fana ka melemo e meng ea bophelo bo botle e bohlokoa haholo ho batho ba nang le lefu la tsoekere, ho kenyelletsa tsoekere e maling le taolo ea k'holeseterole.

Ntle le litšobotsi tsa tsona tse khahlanong le lefu la tsoekere, li-mushroom li ka eketsa tatso lijana tsa hau ntle le li-carb le likhalori.