Tlhahisoleseding ea phepo e nepahetseng, Index ea Glycemic, Calories, Protheine
Linaoa tse ntšo ke mofuta oa legume o ka rekoa o omeletse kapa o entsoe ka makotikoting. Joalokaha ho boletsoe ka tlase mona, ho na le menyetla ea ho ipheha ka boeena, kaha tšusumetso ea tsoekere ea mali e ke ke ea fokotseha, 'me melemo ea ho lema limela e tla fokotseha. Ka mor'a ho tšela linaoa (bosiu bo le bong bo molemo), lahla metsi a nooang pele u li belisa metsing a hloekileng. Sena se tla tlosa tse ling tsa lintho tse bakang ho tepella, hammoho le tse ling tsa limatlafatsi (li-phytates le tanins) tse ka etsang hore ho be thata haholo ho fumana limatlafatsi tsohle linaoa.
Li-bee tse ntšo tsa Soy li na le sebaka se seholo sa carb sa linaoa tse ntšo
Li-carbohydrate le Litekanyetso tsa Fiber bakeng sa linaoa tse ntšo
- Likotlolo tse kopiloeng tse nang le lik'hilograma tse supileng : ligrama tse 13 tse sebetsang hantle (net) lik'hilograte tse 8, ligrama tse 8 tsa liprotheine le lik'hilojule tse 114
Index ea Glycemic ea Lioa tse Ntseng
Lithuto tse peli bakeng sa linaoa tse ntšo tse phehiloeng tse entsoeng ka letsoai li tlalehile ka karolelano ea li-glycemic index ea 25. Linaoa tse entsoeng ka linaoa le linaoa tse phehiloeng mohatsong oa khatello hangata li senola GI e phahameng (bohareng ba bo-40 ho isa bohareng ba lilemo tsa bo-60, ha linaoa tse nang le makotikoti li le boemong bo phahameng).
Boitsebiso bo eketsehileng ka Index ea Glycemic
Mojaro oa Glycemic of Beans Black
- ½ senoelo sa linaoa tse ntšo tse phehiloeng: 7
Melemo ea bophelo bo botle ba linaoa tse ntšo
Linaoa tse ntšo ke mohloli o babatsehang oa fiber (bobeli le bo tsitsitseng) le folate, mohloli o motle haholo oa manganese, magnesium le thiamin, le mohloli o motle oa potasiamo le tšepe. Linaoa tse ntšo li na le likokoana-hloko tse ling, haholo-holo li-polyphenols ka ho apara.
Linaoa tse ntšo, joaloka limela tse ling, mohlomong ke mohloli o motle ka ho fetisisa oa lijo oa mohaho o nang le lik'habohaedreite tse senyehileng butle .
Ha e le hantle, sena se bolela hore li na le starch e fetohang butle-butle hore e be le tsoekere le starch e sa fumanoang ka maleng. Bonyane phuputso e le 'ngoe e bontsitse hore ho fetola li-carbohydrate tse ncha ka potlako haholo ka mefuta e mengata e ntlafalitse ho laola glycemic ho diabetics. Ho ja lijo tse nang le starch e sa thibeleng ho ka boetse ha ntlafatsa bophelo bo botle ba li-colon, ho kenyelletsa le ho ntlafatsa bophelo bo botle ba 'mele.
Ho tsuba ha starch ho ka ba ha ntlafatsa kutloisiso ea insulin le ho kenngoa ha liminerale tse kang khalsiamo. Leha ho le joalo, hlokomela hore linaoa tsena tse entsoeng ka makotikoting li na le lintlha tse phahameng tsa glycemic, le starch e fokolang le e sa mamelloeng ho feta linaoa tse omisitsoeng tse soaked le tse phehiloeng. Hape, batho ba bang ba nang le lefu la tsoekere ba hlokomela hore linaoa li hlahisa tsoelo-pele ea mali ea tsoekere ka potlako, kahoo ho hlakile hore ho na le mefuta e mengata ea ho fetoha ha lijo ka mokhoa oa ho iphelisa.
Litlaleho tse ling tsa Carb:
- Litholoana
- Meroho
- Linate le peo
- Lihlahisoa le Meroho
- Lebese, Cream, Milk Milk, joalo-joalo.
Lisebelisoa:
Carmona-Garcia, R., Osorio-Diaz, P., Agama-Acevedo, et al. Sebopeho le phello ea ho kenella ho tsitsitseng ha starch ea Phaseolus vulgaris (L.) cv. 'Mayocoba'. International Journal of Scientific Food and Technology.
Fernandes AC, Nishida W, da Costa Proenc RP le al. Tšusumetso ea ho itšetleha ka boleng ba phepo e nepahetseng ea linaoa tse tloaelehileng (Phaseolus vulgaris L.) pheha ka ntle kapa ho se na metsi: tlhahlobo. International Journal of Scientific Food and Technology 2010, 45: 2209-2218. 2010. 2007, 42: 296-302. 2007.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
A
USDA National Nutrient Database bakeng sa Standard Reference, Release 21.