Bapisa lintlha tsa phepo e nepahetseng 'me u ithute ho li pheha
Litšebeletso tse nyane tsa linaoa le limela tse ling tse kang lierekisi le lensisi li khothatsoa Lijong tsa South Beach le lijo tse ling tse tlaase. Ho jeoa limela tsa mefuta e mengata bakeng sa phepo e nepahetseng ka kakaretso hobane ke mohloli o motle oa fiber, starch e sa mameleng , le limatlafatsi le limatlafatsi tse ngata. Ntle le meroho e seng e mmele, ke e 'ngoe ea mefuta e fokolang ea tsoekere (tsoekere ea mali) ea lik'habohaedreite hobane starch ea eona e nkoa butle-butle kapa e sa hanele ho kenngoa ka maleng.
Tlhahiso e khothalletsoang ho sebelisoa ke 1/3 ho 1/2 senoelo.
Limela tsa Likarolo Tsohle tsa Lijo Tsa South Beach
Mona ke mefuta e mengata e ntle bakeng sa karolo leha e le efe ea Lijo tsa South Beach, kapa lijo tse ling tse fokolang haholo. Bapisa lik'hilojule, carbs, protheine le fiber tse lekaneng bakeng sa ho fumana motsoako o motle oa litlhoko tsa hau.
Tsebo ea phepo e nepahetseng bakeng sa ho tsitsisa, ho pheha, ho sa phethoa limela (1/2 senoelo)
| Likhalori (g) | Li-carbs (g) | Liprotheine (g) | Fiber (g) | |
| Lihlahisoa tsa Adzuki | 147 | 28.5 | 8.65 | 8.4 |
| Linaoa tse ntšo | 114 | 20.4 | 7.6 | 7.5 |
| Black eyed peas | 99 | 17.8 | 6.6 | 5.6 |
| Linaoa tse khōlō (faoa) | 94 | 16.7 | 6.5 | 4.6 |
| Li-chickpeas (linaoa tsa garbanzo) | 134 | 22.5 | 7.3 | 6.2 |
| Edamame | 94 | 6.9 | 9.2 | 4 |
| Linaoa tsa Fora | 114 | 21.3 | 6.2 | 8.3 |
| Linaoa tse khōlō tsa Leboea | 104 | 18.7 | 7.4 | 6.2 |
| Lierekisi tse tala | 67 | 12.5 | 4.3 | 4.4 |
| Lioa tsa liphio | 112 | 20.2 | 7.7 | 5.7 |
| Lentils | 115 | 20 | 8.9 | 7.8 |
| Linaoa tsa Lima | 108 | 19.6 | 7.3 | 6.6 |
| Linaoa tsa Mung | 106 | 19.3 | 7.1 | 7.7 |
| Linaoa tsa Navy | 127 | 23.7 | 7.5 | 9.6 |
| Linaoa tsa Pinto | 122 | 22.4 | 7.7 | 7.7 |
| Li-soya | 148 | 7.2 | 15.7 | 5.2 |
| Arola lierekisi | 116 | 20.7 | 8.2 | 8.1 |
| Linaoa tse tšoeu | 124 | 22.5 | 8.7 | 5.6 |
Likokoana-hloko li lokela ho qoba ha li ntse li le lijong tse tlase tsa Carb
Lula hōle le linaoa tse nang le kankere le tsoekere kapa lehlaka.
Lierekisi tse tala li nkoa e le meroho ea starchy 'me ha li lumelloe karolong e' ngoe ea Lijo tsa South Beach , empa li nka e le starch e sebeletsang likarolo tse peli le tse tharo.
Li-peanate ke mofuta o ikhethang oa limela le lijong tsa South Beach 'me hoo e ka bang kae kapa kae moo li nkoang e le nate . Boholo ba ho sebeletsa ho South Beach Diet bo pakeng tsa 2/3 oz.
le 1 oz. 'me li-peanuts li lumelloa ka mekhahlelo eohle ea lijo. Li-tablespoons tse peli tsa pere ea tlhaho ea lero la phoan (ha ho tsoekere kapa oli e kenyelletsoeng) e nkoa e le ho sebeletsa.
Li-Canned le Limela Tse Phehiloeng
Hlokomela hore ka kakaretso linaoa tsa makotikoting li atisa ho phahamisa tsoekere ea mali ho feta linaoa tseo u li soakang le ho ipheha. Leha ho le joalo, sena ha se sebetse ho lijalo, tse nang le palo e tlaase ea carb le letšoao le tlase la glycemic, ho qala ka. Li-soya tse batšo ke khetho e ntle bakeng sa linaoa tse tlaase tse nang le tatso e matla eo li-soya tsa mosehla li e etsang.
Ho molemo ho tloha ponong ea tsoekere ea mali ho pheha linaoa ho e-na le ho sebelisa linaoa tsa makotikoting. Khatello e sebelisetsoang ho hlahisa linaoa tse entsoeng ka makotikoting e senya starch mme e etsa hore e fumanehe haholoanyane ka mekhoa ea rona ea lijo. Hape, re lahleheloa ke melemo ea starch e sa mameleng eo ka tlhaho e leng linaoa e etsang hore e be tsela e eang ho li-colon tsa rona le ho fepa libaktheria tse molemo moo.
Li-beans tsa ho pheha
Ha u tsebe ho pheha linaoa? Ho bonolo haholo.
1. Nahana ka ho li kenya. Ho molemo ho fokotsa linaoa pele u li pheha hobane li thusa 'mele oa hao hore o li chese habonolo' me o thusa linaoa hore li phehe ka potlako hape. Ho kenya letsoai ho soak ho tla ba thusa hore ba phehe ka potlako le ho feta, empa letsoai le khetha.
Ho phalla ha setso. Tsela e tloaelehileng ea linaoa tse nang le linaoa ke lihora tse 'nè ho isa ho tse 12 metsing a nang le lisenthimithara tse peli ho feta bophahamo ba linaoa. Haeba u batla ho eketsa letsoai, sebelisa tablespoon e le 'ngoe ka lithane tsa linaoa tsa letsoai le setle kapa lipofu tse 2 tsa letsoai le phoso. Hlatsoa 'me u hlatsoe linaoa pele u li sebelisa.
Ho potlaka ka potlako. Haeba u potlakile, beha linaoa ka metsing e nang le lisenthimithara tse peli ka holimo, eketsa letsoai haeba u lakatsa, ebe u li tlisa pheha. Hang ha ba fihla ho pheha, ba tima mocheso 'me ba ba lumelle hore ba lule hora. Hlatsoa 'me u hlatsoe pele u pheha.
Haeba u khetha ho se koetlise linaoa, eketsa hora e le 'ngoe kapa tse peli ho nako ea hau ea ho pheha.
Etsa bonnete ba hore li lula li koahetsoe ka metsi ha li ntse li pheha.
2. Khetha khetho ea hau. Letsoai le monate, empa nahana ka ho etsa liteko ka lisebelisoa tse ling ho li kopanya.
3. Ho ba tlohela. U ka sebelisa motho ea liehang ho pheha, ea nang le khatello ea ho pheha, kapa ea e phehelang setofong. Bakeng sa li-stovetop le ba liehang ho pheha, koahela linaoa ka lisenthimithara tse peli tsa metsi mme u li phehe ka tlase. Ho setofo, ho itšetlehile ka linaoa, ho tla nka pakeng tsa metsotso e 15 le lihora tse 'maloa. Ha motho a ntse a pheha butle-butle, o tla nka lihora tse tharo le tse tšeletseng. Linaoa li etsoa ha li le bonolo empa e se mushy.
4. Boloka ea metsi. U ka sebelisa metsi a linaoa ka tsela e tšoanang le eo u ka e jang kapa setho sa meroho 'me o tla qeta likhoeli tse tseletseng a leketlile.
Hopola hore senoelo se seng sa linaoa tse omisitsoeng li hlahisa likotlolo tse tharo tsa linaoa tse phehiloeng.
> Mehloli:
> Clark, M. Lijo tsa ho pheha. New York Times Ho pheha.
> United States Lefapha la Temo (USDA), Tlhahlobo ea Tlhahlobo ea Temo. Sechaba sa Nutrient Database bakeng sa Reference Standard, Release 28, 2016.