Hobaneng ha li-carb tse hloekisitsoeng li le mpe ho uena

Litaba

• Li-carb tse hloekisitsoeng ke eng?
• Lithollo Tse Hloekisitsoeng li Tlaase Fela ho Lisele le Likokoana-hloko
• Li-carbs tse hloekisitsoeng li ka khanna ho ja haholo le ho eketsa kotsi ea botenya
• Li-carbs tse ntlafalitsoeng li ka eketsa kotsi ea lefu la pelo le lefu la tsoekere la mofuta oa 2
• Hase Li-carbs Tsohle Tse Mpe
• Nka Molaetsa oa Lapeng

Ha se li-carb kaofela tse tšoanang.

Lijo tse ngata tse felletseng tse nang le li-carb li phetse hantle haholo ebile li na le phepo.

Ka lehlakoreng le leng, li-carb tse hloekisitsoeng kapa tse bonolo li tlositse boholo ba limatlafatsi le fiber.

Ho ja li-carbs tse ntlafalitsoeng ho hokahane le kotsi e kholo ea mafu a mangata, ho kenyeletsoa botenya, lefu la pelo le lefu la tsoekere la mofuta oa 2.

Hoo e batlang e le setsebi se seng le se seng sa phepo e nepahetseng se lumela hore li-carb tse ntlafalitsoeng li lokela ho fokotsoa.

Leha ho le joalo, e ntse e le tsona ka sehloohong mohloli oa li-carb tsa lijo linaheng tse ngata.

Sengoliloeng sena se hlalosa hore na li-carb tse ntlafalitsoeng ke eng, le hore na hobaneng li le mpe bophelong ba hau.

Li-carb tse hloekisitsoeng ke eng?

Li-carb tse hloekisitsoeng li boetse li tsejoa e le li-carb tse bonolo kapa li-carb tse sebetsitsoeng.

Ho na le mefuta e 'meli ea mantlha:

• Tsoekere: Tsoekere e hloekisitsoeng le e entsoeng, e kang sucrose (tsoekere ea tafoleng), sirapo ea poone e phahameng ea fructose le sirapo ea agave.
• Lithollo tse hloekisitsoeng: Tsena ke lithollo tse tlositsoeng likarolo tsa likhoele le tse nang le phepo. Mohloli o moholo ka ho fetisisa ke phofo e tšoeu e entsoeng ka koro e hloekisitsoeng.

Li-carb tse ntlafalitsoeng li amohuoe hoo e ka bang fiber eohle, livithamini le liminerale. Ka lebaka lena, li ka nkuoa e le likhalori "tse se nang letho".

Li boetse li sileha kapele, 'me li na le index e phahameng ea glycemic. Sena se bolela hore li lebisa ho li-spikes tse potlakileng ka tsoekere ea mali le maemong a insulin kamora ho ja.

Ho ja lijo tse nang le glycemic index ho hokahantsoe le ho ja ho tlōla le ho eketsa kotsi ea mafu a mangata (,).

Ka bomalimabe, tsoekere le lithollo tse ntlafalitsoeng ke karolo e kholo haholo ea phepelo ea lik'habohaedreite linaheng tse ngata (,,).

Mehloli ea mantlha ea phepo ea li-carb tse ntlafalitsoeng ke phofo e tšoeu, bohobe bo bosoeu, raese e tšoeu, liphaphatha, sodas, lijo tse bobebe, pasta, lipompong, lijo-thollo tsa hoseng le tsoekere e ekelitsoeng.

Li boetse li kenyelletsoa lijong tsa mefuta eohle.

Li-carbs tse hloekisitsoeng li kenyelletsa boholo ba tsoekere le lithollo tse ntlafalitsoeng. Ke lik'hilojule tse se nang letho 'me li lebisa ho li-spikes tse potlakileng ka tsoekere ea mali le maemong a insulin.

Lithollo Tse Hloekisitsoeng li Tlaase Fela ho Lisele le Likokoana-hloko

Lithollo tsohle li na le fiber e ngata haholo ().

Li na le likarolo tse tharo tsa mantlha (,):

1. Lekala: Lera le thata le ka ntle, le nang le fiber, liminerale le li-antioxidants.
2. Likokoana-hloko: Motsoako o nang le limatlafatsi, o nang le li-carbs, mafura, liprotheine, livithamini, liminerale, li-antioxidants le metsoako ea limela.
3. Endosperm: Karolo e bohareng, e nang le li-carbs le liprotheine tse nyane.

(Setšoantšo se tsoang ho SkinnyChef).

Makala le kokoana-hloko ke likarolo tse matlafatsang ka ho fetisisa tsa lithollo.

Li na le limatlafatsi tse ngata tse ngata, joalo ka fiber, livithamini tsa B, tšepe, magnesium, phosphorus, manganese le selenium.

Nakong ea ts'ebetso, tlhoekiso le kokoana-hloko li tlosoa hammoho le limatlafatsi tsohle tse teng ().

Sena se siea hoo e ka bang ha ho na fiber, livithamini kapa liminerale lithollo tse ntlafalitsoeng. Ntho feela e setseng ke starch e potlakileng e nang le liprotheine tse nyane.

Ha ho buuoa joalo, bahlahisi ba bang ba nontša lihlahisoa tsa bona ka livithamini tsa maiketsetso ho etsetsa tse ling tsa tahlehelo ea limatlafatsi.

Hore na livithamini tsa maiketsetso li hantle joalo ka livithamini tsa tlhaho esale ho phehisanoa khang ka tsona. Leha ho le joalo, batho ba bangata ba tla lumela hore ho fumana limatlafatsi lijong tse felletseng ke khetho e ntle ka ho fetesisa ().

Lijo tse nang le li-carbs tse ntlafalitsoeng le tsona li na le fiber e fokolang. Lijo tse nang le fiber e tlase li hokahantsoe le kotsi e eketsehang ea mafu a kang lefu la pelo, botenya, lefu la tsoekere la mofuta oa 2, mofetše oa colon le mathata a fapaneng a tšilo ea lijo (,,).

Ha lithollo li hloekisoa, hoo e ka bang fiber eohle, livithamini le liminerale lia tlosoa ho tsona. Bahlahisi ba bang ba ruisa lihlahisoa tsa bona ka livithamini tsa maiketsetso kamora ho li lokisa.

Li-carbs tse hloekisitsoeng li ka khanna ho ja haholo le ho eketsa kotsi ea botenya

Karolo e kholo ea baahi e nonne haholo kapa e nonne haholo. Ho ja li-carb tse ngata tse ntlafalitsoeng e kanna ea ba e 'ngoe ea lisosa tse kholo (,).

Hobane li na le fiber e fokolang 'me li siloa kapele, ho ja li-carbs tse ntlafalitsoeng ho ka baka ho fetoha ho hoholo ha tsoekere maling. Sena se ka kenya letsoho ho ja ho feta tekano ().

Lebaka ke hore lijo tse phahameng lenaneng la glycemic li khothaletsa botlalo ba nako e khuts'oane, bo nka nako e ka etsang hora. Ka lehlakoreng le leng, lijo tse se nang palo ea glycemic li khothalletsa maikutlo a ho tlala, a nka lihora tse ka bang peli ho isa ho tse tharo (,).

Tekanyo ea tsoekere ea mali e theoha hoo e ka bang hora kapa tse peli kamora ho ja lijo tse nang le li-carb tse ntlafalitsoeng. Sena se khothaletsa tlala ebile se hlohlelletsa likarolo tsa boko tse amanang le moputso le takatso ().

Lipontšo tsena li etsa hore u lakatse lijo tse ngata, 'me li tsejoa li baka ho ja ho tlōla ().

Liphuputso tsa nako e telele le tsona li bonts'itse hore ho ja li-carbs tse ntlafalitsoeng ho hokahane le mafura a mpeng a fetang nakong ea lilemo tse hlano (,).

Ho feta moo, li-carb tse ntlafalitsoeng li ka baka ho ruruha 'meleng. Litsebi tse 'maloa li nahanne hore sena e ka ba e' ngoe ea lisosa tsa mantlha tsa phepo ea leptin ho hanyetsa le botenya (,).

Li-carb tse hloekisitsoeng li baka li-spikes tse potlakileng ka tsoekere ea mali le maemong a insulin, 'me li u etsa hore u ikutloe u tletse nakoana. Sena se lateloa ke ho theoha ha tsoekere maling, tlala le litakatso.

Li-carbs tse ntlafalitsoeng li ka eketsa kotsi ea lefu la pelo le lefu la tsoekere la mofuta oa 2

Lefu la pelo le atile haholo, 'me hajoale ke' molai ea kholo ka ho fetisisa lefatšeng.

Mofuta oa 2 oa lefu la tsoekere ke lefu le leng le tloaelehileng haholo, le amang batho ba ka bang limilione tse 300 lefatšeng ka bophara.

Batho ba nang le lefu la tsoekere la mofuta oa 2 ba na le kotsi e kholo ea ho tšoaroa ke lefu la pelo (,,).

Boithuto bo bonts'a hore ts'ebeliso e phahameng ea li-carbs tse ntlafalitsoeng e hokahantsoe le insulin ho hanyetsa le maemo a phahameng a tsoekere maling. Tsena ke tse ling tsa matšoao a mantlha a lefu la tsoekere la mofuta oa 2 (,,).

Li-carb tse ntlafalitsoeng li boetse li eketsa maemo a triglyceride ea mali. Sena ke sesosa sa kotsi bakeng sa lefu la pelo le lefu la tsoekere la mofuta oa 2 (,,,).

Phuputso e 'ngoe ho batho ba baholo ba China e bontšitse hore ho feta 85% ea kakaretso ea lik'habohaedreite e tsoang ho li-carb tse ntlafalitsoeng, haholo raese e tšoeu le lihlahisoa tse ntlafalitsoeng tsa koro ().

Phuputso e boetse e bonts'itse hore batho ba jang li-carb tse ntlafalitsoeng ka ho fetisisa ba ne ba habeli ho isa hararo ho na le monyetla oa ho tšoaroa ke lefu la pelo, ha ho bapisoa le ba jeleng hanyenyane.

Li-carb tse ntlafalitsoeng li ka eketsa triglycerides ea mali, tsoekere ea mali le ho baka insulin ho hanyetsa. Tsena kaofela ke lisosa tse kholo tsa lefu la pelo le lefu la tsoekere la mofuta oa 2.

Hase Li-carbs Tsohle Tse Mpe

Ho ja li-carb tse ngata tse ntlafalitsoeng ho ka ba le litlamorao tse ngata tse mpe bophelong. Leha ho le joalo, hase li-carb kaofela tse mpe.

Lijo tse ling tse nang le lik'habohaedreite tse ngata li phetse hantle haholo. Tsena ke mehloli e metle ea fiber, livithamini, liminerale le metsoako e fapaneng ea limela.

Lijo tse phetseng hantle tse nang le carb li kenyelletsa meroho, litholoana, linaoa, meroho ea metso le lithollo tse felletseng, joalo ka habore le harese.

Ntle le haeba u latela lijo tse thibetsoeng ke carb, ha ho na lebaka la ho qoba lijo tsena hobane feela li na le carbs.

Lethathamo la lijo tse 12 tse nang le carb tse ngata li phetse hantle haholo.

Lijo tse felletseng tse nang le carbs li tloaetse ho phela hantle haholo. Tsena li kenyelletsa meroho, litholoana, linaoa, meroho ea metso le lithollo.

Nka Molaetsa oa Lapeng

Bakeng sa bophelo bo botle ba 'mele (le boima ba' mele), leka ho fumana boholo ba li-carbs lijong tse felletseng, tse se nang motsoako.

Haeba lijo li tla le lethathamo le lelelele la metsoako, mohlomong ha se mohloli o phetseng hantle oa carb.