Hlatsoa linaoa tse kenngoeng ka makotikoting ho fokotsa sodium
Linaoa tse ntšo ke protheine le fiber e nang le mohloli oa lik'habohaedreite tse ka tlatsetsang litlhoko tsa hau tsa letsatsi le letsatsi. Sena se etsa hore e be karolo e ntle ea phepo e nepahetseng. Ka kakaretso, limela ke mohloli oa lijo oa bohlokoa haholo lijong tsa meroho hape hobane li fana ka liprotheine tse thehiloeng limela 'me ke mohloli o motle oa tšepe.
| Li-Beans tse Metsing Tlhahiso ea Nutrition | |
|---|---|
| Ho Sebeletsa Ho phahamisa likotlolo tse peli tsa likotlolo (130 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 100 | |
| Li-calories tse tsoang ho Fat 0 | |
| Kakaretso ea Fat 0.0g | 0% |
| Fatouated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 490mg | 20% |
| Potassium 420mg | 12% |
| Li-carbohydrates 18g | 6% |
| Fibete ea lijo 4g | 16% |
| Litlhapi tse 1g | |
| Protheine 6g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 4% · Iron 8% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Bohlokoa ba Nete ea Lioa tse omisitsoeng le tse nang le lik'honkere
Linaoa tsa makotikoting li ka ba karolo ea lijo tse phetseng hantle. Leha ho le joalo, ba ruile ka sodium. Ha ho bapisoa le linaoa tse omisitsoeng, tse ka hare li ka ba le likarolo tse 420mg tsa sodium ka 1/2 ea senoelo. Seo se bohlokoa ho bapisoa le 1mg feela ea sodium ka mefuta e omisitsoeng.
Ho phaella moo, ho latela National Bean Institute, linaoa tse omisitsoeng li na le ligrama tse 8 tsa fiber le ligrama tse 8 tsa protheine. Ke karolo ea 30 ho ea ho 50 lekholong ho feta linaoa tse nang le makoti.
Le hoja linaoa tse entsoeng ka makotikoting li le bonolo, u tla fumana bohlokoa bo eketsehileng ba phepo e nepahetseng haeba u khetha linaoa tse omisitsoeng.
Melemo ea bophelo bo botle ba linaoa tse ntšo
Linaoa tse ntšo ke mohloli o motle haholo oa fiber (ka bobeli e tsitsitseng le e sa tsitsang). Liphuputso li bontša hore lijo tse nang le lisebelisoa tse nang le lisebelisoa li ka thusa ho boloka litekanyetso tsa boima le ho thusa ho fokotsa boima ba 'mele E ka boela ea fokotsa kotsi ea lefu la pelo le mafu a mang a kankere.
Linaoa tse ntšo, joaloka limela tse ling, li na le starch e sa mameleng. Sena se bolela hore lik'habohaedreite linaoa tse ntšo li fetoha butle-butle hore li be le tsoekere, tse ling tsa tsona li sa fumanoe ka maleng a maholo ho hang.
Lipatlisiso li bontšitse hore ho nkela lik'habohaedreite tse hahiloeng ka potlako (tse kang raese e tšoeu) ka mefuta e mengata ho ka ntlafatsa taolo ea glycemic ho batho ba nang le lefu la tsoekere. Ho ja lijo tse nang le starch e sa thibeleng ho ka boetse ha ntlafatsa bophelo bo botle ba 'mele, ho kenyelletsa le ho nts'ets'etsong ha limela tse phelang hantle. Ho tsuba ha starch ho ka ba ha ntlafatsa kutloisiso ea insulin.
Leha ho le joalo, ke habohlokoa ho hlokomela hore linaoa tse entsoeng ka makoetliso li ka ba le starch e fokolang haholo ho feta linaoa tse omisitsoeng.
Linaoa tse ntšo ke mohloli o motle haholo oa ho ba le bothata. Sena ke boikarabello ba ho hlahisa lisele tse khubelu tsa mali le ho bapala karolo ea ho thibela litšitiso tsa neural tube nakong ea bokhachane.
Ho phaella moo, linaoa tse ntšo ke mohloli o motle haholo oa manganese, magnesium, le thiamin, le mohloli o motle oa potasiamo le tšepe. Haeba u mohlokomeli oa limela tse itšetlehileng ka linaoa e le mohloli oa tšepe, ho molemo ho tseba hore ho ja lijo tse nang le vithamine C , tse kang litholoana tsa citrus le litamati, ho thusa ho eketsa letsoho la tšepe.
Na U ka ja Lihlahisoa ka Lijo Tse Nyenyane Tsa Carb?
Lijo tse nang le lik'habohaedreite tse fokolang ke nako e sa lebeleng eo re e sebelisang ha re leka ho fokotsa lijo tsa lik'habohaedreite. Litlhoko tsa hao tsa lik'habohaedreite letsatsi le leng le le leng li tla fapana ka lintho tse fapaneng tse kang mosebetsi oa hau, tekano, boima ba 'mele, mohlomong le taolo ea tsoekere ea mali (haeba u na le insulin ho hanyetsa kapa lefu la tsoekere).
Haeba u batla ho fokotsa lijo tsa hau ea phepo ea hau ea lik'habohaedreite u ntse u ka ja linaoa, empa u leka ho lula u nahana ka likarolo. Hopola hore senoelo sa 1/2 sa linaoa se na le hoo e ka bang ligrama tse 23 tsa lik'habohaedreite. Seo se bolela hore mohlomong o batla ho boloka karolo ea hau ho ea ka e mong ea sebeletsang.
Na U ka Fokotsa Sodium ka ho Hlatsoa Lioa?
Lijo tse nang le lik'haeneng li ka sebetsa e le lijo tse bonolo, tse theko e tlaase le tse molemo.
Leha ho le joalo, bophelo bona ba nako e telele bo boetse bo bolela hore hangata ba ruile ka sodium, e leng se sireletsang tlhaho.
Litaba tse monate ke hore lipatlisiso li fumanoe hore feela ho tlosa le ho hlatsoa linaoa ho ka fokotsa sodium haholo. Ho noa linaoa ho ka fokotsa sodium ho fihlela ho 36 lekholong, athe ho hlatsoa le ho noa ho ka fokotsa sodium ka liphesente tse 41. Ka lebaka leo, haeba 1/2 senoelo sa linaoa se na le hoo e ka bang 400 mg ea sodium, ea ho hloekisa le ho hlatsoa linaoa ho ka fokotsa botebo ba sodium ho hoo e ka bang 236 mg.
Ho Nata le ho boloka linaoa tse ntšo
Likhooa li ka rekoa tse omisitsoe kapa tse entsoeng ka makotikoting. Ho na le litšenyehelo tse ngata tse sebetsang hantle le tse fanang ka bophelo bo botle ho reka linaoa tse omisitsoeng ha u khona.
Haeba u reka linaoa tse kenngoeng ka makotikoting, etsa bonnete ba hore u li hula le ho li hlatsoa pele u sebelisa.
Hangata linaoa tse omisitsoeng li lokela ho kenngoa metsing pele li sebelisoa. Ho kopa ho nolofatsa le ho fokotsa linaoa, ho fokotsa nako ea ho pheha. Ho phaella moo, ho phallela ho thusa ho tlosa tse ling tsa lintho tse ka bakang mathata a ho senya lijo, joalo ka flatulence le gas. Lahla metsi pele u pheha.
Mokhoa o Molemo oa ho Lokisetsa Likhooa Tse Mesa
Likhooa li ka hloekisoa 'me li sebelisoa e le ho jala kapa ho setseng ka ho feletseng ka sopho le sile e le motheo oa liprotheine. Ba ka ba ba ekeletsa lihlahisoa tse halikiloeng tse kang brownies le bohobe ho eketsa liprotheine le fiber.
Sebelisa linaoa tse ntšo e le sejana se lehlakoreng, joaloka sandwich kapa litlhapi tsa litapole, kapa ho pata bakeng sa meroho. U ka boela ua eketsa linaoa ho salate, stews, le sopho bakeng sa tšepe e eketsehileng, protheine le fiber.
- Seoa se sefubelu, Sehlabelo le Cilantro Quesadilla
- Black Bean Hummus
- Black Bean Veggie Chili le Bulgar
Lentsoe le Tsoang ho
Ha ho pelaelo hore linaoa tse mongobo li ka ba le phepo e ntle ho hoo e batlang e le lijo tse ling. Hopola hore linaoa tse omisitsoeng li molemo, le hoja u ka hlatsoa linaoa tse entsoeng ka makotikoting ho etsa hore li phele hantle haeba ho le bonolo ho ba le ntlha. Hape, leka ho boloka likarolo ho laola, empa u ithabise ha u ntse u hlahloba litsela tsohle tse fapaneng tsa ho kenyelletsa linaoa tse ntšo lijong tsa hau.
> Mehloli:
> Anderson JW, le al. Melemo ea bophelo bo botle ea lijo tsa lijo. Tlhahlobo ea phepo e nepahetseng. 2009; 67 (4): 188-205. doi: 10.1111 / j.1753-4887.2009.00189.x.
> Becerra-Tomas N, et al. Tšebeliso ea legume ke Inversely e Amanang le Mofuta oa Bobeli oa Lefu la Ts'oaetso ho Batho ba baholo: Tlhahlobo e Lebelloang Ho tsoa Thutong ea PREDIMED. Meriana ea phekolo ea meriana . 2017. pii: S0261-5614 (17) 30106-1. doi: 10.1016 / j.clnu.2017.03.015.
> Fernandes AC, Nishida W, da Costa Proença RP. Tšusumetso ea ho itšetleha ka boleng ba linaoa tse tloaelehileng (Phaseolus Vulgaris L.) Ho pheha ka kapa ho se na metsi a tsitsitseng: Tlhahlobo. International Journal of Scientific Food and Technology 2010; 45: 2209-2218. doi: 10.1111 / j.1365-2621.2010.02395.x.
> Mokhatlo oa Bean. Nete ea Mafura a Bean. Ba-Growers Association ba Northarvest Bean. 2016.