Li-carbohydrate tse bonolo khahlanong le lik'habohaedreite tse rarahaneng

Litaba

• Ho utloisisa lik'habohaedreite
• Li-carb tse bonolo li lekana phepo e bonolo
• Lijo tse bonolo tsa carb tseo u lokelang ho li qoba
• 1. Soda
• 2. Litloaelo tse besitsoeng
• 3. Li-cookie tse phuthetsoeng
• 4. Litholoana tsa lero la litholoana
• 5. Lijo-thollo tsa lijo tsa hoseng
• Ha carb e rarahane haholo, e ba betere
• Li-carb tse rarahaneng tseo u lokelang ho li ja haholo
• 1. Lithollo kaofela
• 2. Litholoana tse nang le fiber
• 3. Meroho e nang le fiber e ngata
• 4. Linaoa

Kakaretso

Li-carbohydrate ke macronutrient e kholo ebile ke e 'ngoe ea mehloli ea mantlha ea matla a' mele oa hau. Mananeo a mang a tahlehelo ea boima a nyahamisa ho a ja, empa senotlolo ke ho fumana li-carb tse nepahetseng - eseng ho li qoba ka botlalo.

Mohlomong u kile ua utloela hore ho ja li-carbs tse rarahaneng ho molemo ho feta li-carbs tse bonolo. Empa mangolo a phepo e nepahetseng ha se kamehla a u joetsang hore na lik'habohaedreite li bonolo kapa li rarahane.

Ho utloisisa hore na lijo tsena li arotsoe joang le hore na li sebetsa joang 'meleng oa hau ho ka u thusa ho khetha li-carb tse nepahetseng.

Ho utloisisa lik'habohaedreite

Li-carbohydrate ke limatlafatsi tsa bohlokoa tse fumanoang mefuteng e mengata ea lijo.

Boholo ba rona re lekanya carbs le bohobe le bijoux, empa o ka li fumana ka:

• lihlahisoa tsa lebese
• litholoana
• meroho
• lithollo
• linate
• limela tsa linaoa
• peo
• lijo tse tsoekere le lipompong

Li-carbohydrate li entsoe ka likarolo tse tharo: fiber, starch le tsoekere.

Faeba le starch ke li-carb tse rarahaneng, ha tsoekere e le carb e bonolo. Ho ipapisitse le hore na sejo se seng le se seng sa lijo se fumaneha bokao ba boleng ba limatlafatsi.

Li-carb tse bonolo li lekana phepo e bonolo

Li-carb tse bonolo ke tsoekere. Le ha tse ling tsa tsona li hlaha ka tlhaho lebeseng, boholo ba li-carb tse bonolo lijong tsa Amerika li kenyelletsoa lijong.

Li-carb tse tloaelehileng tse kenyellelitsoeng lijong li kenyelletsa:

• tsoekere e tala
• tsoekere e sootho
• sirapo ea poone le sirapo ea poone e phahameng-fructose
• tsoekere, fructose le sucrose
• Litholoana tsa lero la litholoana

Lijo tse bonolo tsa carb tseo u lokelang ho li qoba

Leka ho qoba tse ling tsa mehloli e ntlafalitsoeng ka ho fetesisa ea li-carb tse bonolo ebe o batla mekhoa e meng ea ho khotsofatsa litakatso tse monate.

1. Soda

Soda e tsoekere e kotsi bophelong ba hau ka litsela tse 'maloa. U ka leka metsi a khabisitsoeng ka sirilamunu ho fapana.

2. Litloaelo tse besitsoeng

Khotsofatsa leino la hao le monate ka litholoana, ho fapana le ho baka thepa e nang le bohobe e tletseng likhapetla tse bonolo le tsoekere.

3. Li-cookie tse phuthetsoeng

Boha thepa ea hau u sebelisa lintho tse ling tse kang liapolesauce kapa tse tsoekere, kapa batla mefuta e meng e nang le li-carbs tse rarahaneng.

4. Litholoana tsa lero la litholoana

Mokhoa o bonolo oa ho qoba ho tsepamisa mohopolo litholoana ke ho shebisisa mangolo a phepo e nepahetseng. Kamehla khetha 100% ea lero la litholoana kapa u iketsetse hae.

Leka risepe ea rona bakeng sa lero la kiwi fragola.

5. Lijo-thollo tsa lijo tsa hoseng

Lithollo tsa lijo tsa hoseng li tloaetse ho laoloa ka lik'habohaedreite tse bonolo. Haeba u sa khone ho raha tloaelo eo, lekola leqhubu la rona la lijo-thollo tsa hoseng, ho tloha ho tse ntlehali ho ea ho tse mpe bakeng sa bophelo bo botle ba hau.

Ha carb e rarahane haholo, e ba betere

Li-carbs tse rarahaneng li paka limatlafatsi tse ngata ho feta li-carb tse bonolo. Li phahame ka fiber mme li sileha butle butle. Hona hape ho ba etsa hore ba tlatsoe haholoanyane, ho bolelang hore ke khetho e ntle bakeng sa taolo ea boima.

Li boetse li loketse batho ba nang le lefu la tsoekere la mofuta oa 2 hobane ba thusa ho laola li-spikes tsa tsoekere maling kamora ho ja.

Faeba le starch ke mefuta e 'meli ea lik'habohaedreite tse rarahaneng.Faeba e bohlokoa haholo hobane e khothaletsa mala ho thusa le ho laola k'holeseterole.

Mehloli ea mantlha ea fiber e kenyelletsa:

• litholoana
• meroho
• linate
• linaoa
• lithollo kaofela

Starch e boetse e fumanoa lijong tse ling tse tšoanang le fiber. Phapang ke hore lijo tse ling li nkuoa li le matla ho feta mafura, joalo ka litapole.

Lijo tse ling tsa starch e phahameng ke:

• bohobe kaofela ba koro
• thollo
• poone
• habore
• lierekisi
• raese

Li-carbohydrate tse rarahaneng ke senotlolo sa bophelo bo botle ba nako e telele. Li etsa hore ho be bonolo ho boloka boima ba 'mele bo phetseng hantle ebile li ka thusa ho itebela khahlanong le mofuta oa 2 lefu la tsoekere le mathata a pelo nakong e tlang.

Li-carb tse rarahaneng tseo u lokelang ho li ja haholo

Etsa bonnete ba hore o kenyelletsa lik'habohaedreite tse latelang e le karolo ea lijo tsa hau tse tloaelehileng:

1. Lithollo kaofela

Lihlahisoa tsohle ke mehloli e metle ea fiber, hammoho le potasiamo, magnesium le selenium. Khetha lijo-thollo tse sa sebetsoang haholo tse kang quinoa, buckwheat le pasta ea koro e felletseng.

2. Litholoana tse nang le fiber

Tse ling tsa tsona ke liapole, monokotšoai le libanana. Qoba litholoana tsa makotikoting kaha hangata li na le sirapo e ekelitsoeng.

3. Meroho e nang le fiber e ngata

Ja meroho ea hau e mengata, ho kenyeletsoa broccoli, meroho e makhasi le lihoete.

4. Linaoa

Ntle le fiber, tsena ke mehloli e metle ea folate, tšepe le potasiamo.

Ho khetha carbs e nepahetseng ho ka nka nako le ho ikoetlisa. Ka ho etsa lipatlisiso hanyane le ka leihlo le nchocho bakeng sa mabitso a phepo e nepahetseng, o ka qala ho etsa likhetho tse nepahetseng ho matlafatsa 'mele oa hau le ho o sireletsa ho mathata a nako e telele.

Li-carb li entsoe ka fiber, starch le tsoekere. Mokhatlo oa American Diabetes Association o khothaletsa ho fumana ligrama tse 25 ho isa ho tse 35 tsa fiber ka letsatsi.