Vegetable e Root ea Root e Nkiloeng ka Meriana
Lihoete ke metso ea meroho empa ha e phahame ka lik'habohaedreite joaloka meroho e mengata, e kang litapole. Esita leha u ja lijo tse ngata, u ka 'na ua khetha ho amohela lihoete ka chelete e lekanyelitsoeng. Lihoete li har'a li-carb tse tlaase ka ho fetisisa tsa meroho 'me li tletse limatlafatsi tsa bohlokoa.
Lihoete li na le limatlafatsi tse kang carotenoids, tse fumanoang meroho ea lamunu.
Ak'u nahane ka ho fafatsa lihoete tse grated ka salate kapa ho eketsa lihoete le lihoete tseo u li ratang haholo.
Lik'habohaedreite le Lisebelisoa tsa Fiber bakeng sa Lihoete
Lihoete li na le li-carbs tse fokolang ho feta litholoana tse ngata tsa tsoekere e tlaase joaloka fragole. Ho na le mefuta e meng ea meroho, joaloka turnips le radishes, tse leng qetellong ea likarolo tsa lik'habohaedreite.
| Litokisetso tsa liroete | Litšenyehelo tsa Carb le Calorie |
|---|---|
| 1/2 senoelo se khethiloeng lihoeteata tse tala | 4 grams, carbs net, 2 grams fiber, le lik'hilojule tse 26 |
| 1 e tsoekere ea baby baby (hoo e batlang e le 3 ka ounce) | Khalase ea 1 gram le lik'hilojule tse 4 |
| 2 ounces (56 grams) li-carrots tse sa tšoaneng | 3 grams, carbs net, 2 grams fiber le lik'hilojule tse 20 |
| 1/2 senoelo se phehiloeng lihoete | 4 grams ea carbs, 2 grams fiber le lik'hilojule tse 27 |
Index ea Glycemic bakeng sa Lihoete
Index ea glycemic (GI) ea lijo ke letšoao la hore na e tsosa tsoekere ea mali ea hau hakae le ka potlako hakae. Liphuputso tse bontšang likhaete tsa glycemic li na le liphello tse fapa-fapaneng tsa tlhaho.
Ho theosa le lilemo, lihoete li fumane botumo bo bobe ba bothata bo bongata. Sena ke haholo-holo sephetho sa phuputso e 'ngoe e bontšitseng lihoete li na le letoto la 92, le leng le leng la tsoekere. Tsena li ne li ka 'na tsa e-ba lihoete tse phehiloeng, leha ho le joalo,' me ha li lumellane le liphetho tse ling.
Mayo Clinic e bolela hore tlhahlobo ea glycemic ea lihoete tse tala ke 35.
Phuputso e 'ngoe ea lihoete tse phehiloeng li bontšitse letoto la li-glycemic tse 33. Litekete tsa machaba tsa li-glycemic index le litekanyetso tsa litekanyetso tsa glycemic li fa lihoete tse phehiloeng sekhahla sa 39, e leng bohlokoa bo amohelehang kajeno.
Ho sireletsehile ho bolela hore lihoete tse tala li ka ba le letšoao le tlaase la glycemic ho feta li phehiloeng. Joalokaha u ka bona liphuputsong tsa morao tjena, esita le lihoete tse phehiloeng ha li haufi le karolo e kholo ea 92.
Mojaro oa Glycemic of Lihoete
Boima ba lijo bo amana le lenane la glycemic empa ho nka boholo ba tšebeletso e le boitsebiso. Boima ba glycemic ea 1 bo lekana le ho ja grama e 1 ea tsoekere. Kaha palo ea mocheso oa glycemic e thehiloe ho index, ho thata ho abela mokelikeli oa glycemic ho lihoete.
| Mojaro oa Glycemic of Lihoete |
|---|
1/2 senoelo se khethiloeng lihoete tse tala: 1 |
| 1 e nyenyane ea rantipole (hoo e batlang e le 3 ka ounce): 0 |
| 2 ounces (56 dikgerama) linotši tse tala: 1 |
| 1/2 senoelo se phehiloeng lihoete tse halikiloeng: 2 |
Bophelo bo Botle ba Lihoete
Lihoete ke mohloli o babatsehang oa vithamine A le alpha le beta-carotene. U ka fumana vithamine A ea letsatsi lohle ho tloha ka 1/4 senoelo sa rantipole e nang le grate, e leng karolo e seng kae feela ea lihoete. Lihoete le tsona ke mohloli o motle haholo oa vithamine K hammoho le mohloli o motle oa vithamine C , vithamine B6 le potasiamo.
Ho phaella moo, ke mohloli o loketseng oa li-micronutrients tse ling.
Lijo tse phahameng li-carotenoids (tse fumanoang limela tsa lane, tse mosehla le tse khubelu) li amahanngoa le ho fokotseha ha kotsi ea pelo le mafu a mang a kankere. Phuputsong e le 'ngoe e batsi, bafuputsi ba supa taba ea hore li-carotenoids li tsoang lijong tse fapaneng tse kang lihoete li na le khetho e molemo ho feta tse tsoang lijong tse ling tsa lijo.
Ho phaella moo, carotenoids e ka boela ea ntlafatsa tsoekere ea metabolism, e fokolang insulin ho hanyetsa, 'me e fana ka melemo e meng ea bophelo bo botle.
Li-recipe tse nyane tse nang le lihoete
Ho na le litsela tse ngata tsa ho thabela lihoete ka lijo tse tlaase tsa carb. U ka 'na ua qala ka ntho e kang sopho ea mookoli , e nang le lijo tse tsoang mebala e mengata ea mookoli.
Sopho ea meroho ea meroho ke mohlala o mong o motle oa lijo tse phetseng hantle, tse nang le limatlafatsi tse ke keng tsa senya banka ea hau.
Lentsoe le Tsoang ho
Ho eketsa lihoete ho lijo tsa hau tse fokolang tsa carb ho ka tlisa limatlafatsi tsa bohlokoa lijong tsa hau tsa letsatsi le letsatsi. Mabapi le motso oa meroho, ena ke e 'ngoe ea likhetho tsa hau tse ntle; leka feela ho li ja ka teka-tekano. Hape, hopola hore hype mabapi le lihoete e se e le haufi le lichate tse bontšang hore ha ho joalo. Ho e-na le hoo, ba oela sehlopheng sa lijo tse tlaase tsa GI.
> Mohloli:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Tables ea Machaba ea Glycemic Index le Melao ea Boima ea Boima ba Glycemic: 2008. Tlhokomelo ea lefu la tsoekere . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> Donaldson, MS. Carotenoid Health Index Ho thehiloe ho Plasma Carotenoid le Liphello tsa Bophelo. Metsoako . 2011 Lilemo 3 (12): 1003-1022.
> Higdon J, Drake V, ho tlohela B. Glycemic Index le Mojaro oa Glycemic. Linus Pauling Institute, University of Oregon State. 2016. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
> Basebetsi ba Mayo Clinic. Lijo tsa mafu a Glycemic Index: Ke eng se bakang lipolelo. Mokhatlo oa Mayo oa Thuto ea Bongaka le Lipatlisiso. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478.
> USDA Food Composition Database. USDA. https://ndb.nal.usda.gov/ndb/.