Lijo tse leshome bakeng sa batho ba nang le lefu la tsoekere ho fana ka matla

Lijo tse leshome bakeng sa batho ba nang le lefu la tsoekere ho fana ka matla

Bakeng sa mofuthu, matla le matla nakong ea matsatsi a batang a nako ea mariha, lijo tse phethahetseng tsa mariha li ka thusa ka katleho ho boloka maemo a tsoekere ea tsoekere hafeela li kopantsoe le boikoetliso bo nepahetseng le mekhoa e meng ea bophelo bo botle.

Lefu la tsoekere ke boemo bo sa foleng bo hlokang taolo ea bophelo bohle. Liphetoho tsa nako ea selemo, joalo ka mariha, ka linako tse ling li ka baka mathata a ho sebetsana le boemo le ho eketsa kotsi ea mathata ho bakuli ba nang le lefu la tsoekere, ho latela se phatlalalitsoeng ke webosaete ea Boldsky, e amanang le litaba tsa bophelo bo botle le phepo e nepahetseng.

Ho ea ka phuputso ea saense, taolo ea tsoekere e maling ho batho ba nang le lefu la tsoekere e ka angoa ke linako tsa selemo, kaha tsoekere e fokotseha nakong ea lehlabula 'me e eketseha nakong ea mariha.

Lijo li thusa haholo ho laola maemo a tsoekere ea mali le ho laola lefu la tsoekere hantle. Ho na le li-superfoods tsa mariha tse thusang ho theola tsoekere ea mali ho batho ba nang le lefu la tsoekere le ho boloka 'mele o futhumetse le ho matlafatsa sesole sa' mele nakong ea mariha:

1. Mahe a phehiloeng

Mahe a phehiloeng (ka bobeli a makhooa a mahe le li-yolks) ke mohloli oa bohlokoa oa protheine e ka u thusang hore u ikutloe u khotše ntle le ho eketsa maemo a tsoekere ea hau. Phuputso e 'ngoe e boetse e bontša hore ho ja mahe a mangata a nang le li-servings tse ka bang 2-4 ka beke ho amahanngoa le kotsi e tlase ea 40% ea lefu la tsoekere ha e bapisoa le 0-1 servings ka beke, ho bolela hore ho ja mahe a mangata ho ka baka keketseho ea lefu la tsoekere. Ho basali ba lilemong tse bohareng, ba eletsoang ke litsebi ho fokotsa mahe a bona ho ja lijo tse bobebe nako le nako.

Ho ja mahe a phehiloeng ho boetse ho thusa ho boloka 'mele o futhumetse nakong ea mariha, kahoo ke eona e ntle ka ho fetisisa har'a li-superfoods tsa mariha.

2. Nut

Phuputso e bontšitse hore ho ja walnuts kamehla ho fokotsa menyetla ea ho ba le lefu la tsoekere.

Li-walnuts li amahanngoa haholo le taolo ea tsoekere ea mali hobane li ka thusa ho ntlafatsa maemo a tsoekere le ho kenya letsoho katlehong ea boiteko ba ho boloka boima ba 'mele bo loketseng ho batho ba nang le lefu la tsoekere.

3. Squash ea mariha

Joalokaha lebitso le bolela, squash ea mariha ke meroho e nang le phepo e nepahetseng, hangata e fumanehang nakong ea mariha. Phuputso e 'ngoe e re e thusa ho theola tsoekere e phahameng ea mali kapele mme e sebetsa haholo ho batho ba kulang haholo ba lefu la tsoekere.

Phello e matla ea anti-glycemic ea squash ea mariha e bakoa haholo ke boteng ba lik'hemik'hale tsa phytochemicals tse kang tannins, saponins le flavonoids, tse thusang ho matlafatsa sesole sa 'mele nakong ea selemo le ho boloka batho ba nang le lefu la tsoekere ba phetse hantle.

4. Tee ea ginger

Ginger e tsebahala haholo ka ho phahamisa mocheso oa mantlha oa 'mele le ho fana ka mofuthu' meleng.

Ho ea ka phuputso ea saense, ginger e ka thusa haholo ho fokotsa maemo a tsoekere ea mali ka lebaka la antioxidant, k'holeseterole le liphello tsa lefu la tsoekere, kahoo e fokotsa kotsi ea mathata a lefu la tsoekere.

Tee ea ginger e nkoa e le seno se molemo ka ho fetisisa se phetseng hantle le se nang le phepo ho boloka 'mele o futhumetse nakong ea mariha, hammoho le ho boloka maemo a tsoekere ho bakuli ba lefu la tsoekere. Tee ea ginger e boetse e thusa ho fokotsa sekhahla sa letheka le ho theola boima ba 'mele.

5. Cinnamon

Cinnamon ke tlatsetso e ntle ho tee, sopho, li-curries le lintho tse halikiloeng. Cinnamon e ka tlisa phetoho e kholo mocheso oa 'mele,' me ka lebaka lena, tee ea sinamone e molemo ka ho fetisisa bakeng sa mariha. Cinnamon e boetse e na le litlamorao tse ntle ho boemo ba tsoekere maling ho batho ba phetseng hantle le ba nang le lefu la tsoekere.

Bakeng sa batho ba nang le lefu la tsoekere, ligrama tse 3-6 tsa sinamone li ka thusa ho boloka maemo a tsoekere ea mali. Sehlahisoa sa Cinnamon se khahlanong le ho ruruha le antioxidant le sona se kenya letsoho ho boloka sesole sa 'mele se le matla le ho thibela kotsi ea mathata a lefu la tsoekere.

6. litlhapi

Tšebeliso ea litlhapi ha e amane ka ho toba le taolo ea maemo a tsoekere ea mali, empa liphello tsa liphuputso tse ling li bontša hore tlhapi e na le protheine e ngata, vithamine D le omega-3 fatty acids, e ka thusang ho theola k'holeseterole le ho ntlafatsa kutloisiso ea insulin, ka hona. ho ntlafatsa boemo ba batho ba nang le lefu la tsoekere le ho fokotsa maemo a tsoekere ea mali.

7. Li-legumes

Phuputso e bontšitse hore ho ja linaoa khafetsa joalo ka linaoa ho ka bapala karolo e kholo ho fokotsa kotsi ea lefu la tsoekere hape ho thusa ho laola maemo a tsoekere ho bakuli ba nang le lefu la tsoekere.

Linaoa li na le index e tlase ea glycemic, e etsang hore li silehe butle, ka hona li baka ho fokotseha ha tsoekere ka mor'a hore li jeoe. Hape, linaoa li tsebahala ka ho fokotsa karabelo ea glycemic ha li jeoa le raese ha li bapisoa le raese feela.

8. Orange

Orange ke e 'ngoe ea litholoana tse ntle ka ho fetisisa tsa mariha hape ke e' ngoe ea litholoana tse ntle ka ho fetisisa bakeng sa batho ba nang le lefu la tsoekere. Li-oranges li na le limatlafatsi tsa bohlokoa tse kang vithamine C, magnesium, folic acid, beta-carotene le flavonoids ea 'mala oa lamunu, tse nang le thepa ea ho laola maemo a tsoekere, ho fokotsa k'holeseterole, le ho sireletsa lisele tsa pancreatic ho senyeha ha oxidative.

Li-oranges le tsona ke litholoana tse ntle bakeng sa tšilo ea lijo, 'me kahoo ho hlahisa mocheso' meleng ho loantša serame sa mariha.

9. Carnations

Ho ea ka phuputso ea mahlale, li-clove li fokotsa tsoekere ea mali haholo ka mor'a lijo, li fokotsa cholesterol ea mali hape li thibela tšenyo ea lisele tsa pancreatic le liphio ho tsoa tšenyo e mpe ea oxidative. Li-clove le tsona ke senoko se setle bakeng sa ho laola mocheso oa 'mele ha li nooa,' me li thusa ho boloka 'mele o futhumetse ha o jeoa ka mokhoa oa tee kapa sopho.

10. Peo ea mokopu

Ho ba teng ha metsoako e meng e sebetsang joalo ka nicotinic acid, trigonelin, sterols le peptide peōng ea mokopu ho na le phello e phahameng maemong a tsoekere ea mali, ho bakuli ba phetseng hantle le ba lefu la tsoekere.

Ho ba teng ha fiber peong ea mokopu ho boetse ho u thusa hore u ikutloe u khotse ebile u khora ka nako e telele le ho thibela takatso ea khafetsa. Boholo ba magnesium bo teng peong ea mokopu bo kenya letsoho ho laola mocheso oa 'mele le ho o boloka o futhumetse nakong ea mariha, empa tšebeliso e feteletseng e lokela ho qojoa ho thibela mathata a tšilo ea lijo.

Linomoro tse ikhethileng tsa cosmic le kamano ea tsona le 'nete