Litapole tsa Glycemic Index le Lijo tse phetseng hantle Lijong

Tlhahisoleseding e Phahameng ea Glycemic, Boloka Litapole Likarolong Tse Nyenyane

Litapole ke tuber e itekanetseng, hangata e etsoa ka mefuta e mengata ea ho songoa. Nahana ka ho tsuba lithunya le papali ea bana e ratoang joaloka litapole. Empa hape ke setsi sa lijo tse ngata 'me se lengoa lefatšeng lohle. Litapole li phehiloe, li pentiloe, li halikiloe, li halikiloe, li koetsoe, li koaletsoe, li pentiloe, li pentiloe, li pentiloe, li entsoe ka casseroles. Le hoja ho na le melemo e meng ea bophelo bo botle ho tsoa litapole, mefuta e mengata e na le lik'habohaedreite , 'me e lekanngoa ka mokhoa o phahameng holim'a letšoao la glycemic (GI).

Nicola le Rosamunda ba na le mefuta e seng mekae ha e le hantle ba le molemo ho uena.

Li-Fries tsa Fora-Motsoalle kapa Lonya?

Litapole li hakanngoa ka mokhoa o phahameng holim'a letšoao la glycemic, e bolelang hore ka mor'a hore u li je, lik'habohaedreite li baka spike meleng ea tsoekere ea mali. U ka 'na ua ikutloa u khotsofetse ebile u khotsofetse ha u qhaqha bohobe. Empa tlala e tla khutla ka lihora tse seng kae ha bubu ea carb e fofa ka mor'a hore u cheke tsohle tseo. Sena se ka 'na sa hlalosa hore na ke hobane'ng ha ka linako tse ling re ja likopi tsa litapole le li-fries tsa Fora ka bongata, feela hore re batle ho eketsehileng. Ha re etsa joalo, leha ho le joalo, 'mele oa tsoekere oa mali o ntse o phunyeletsa, re tsamaea ka sekepe,' me ha re arabela, 'mele ea rona e sireletsa insulin le motlakase o tšoanang le oa insulin (IGF). Lintho tsena tse peli li khothaletsa ho hōla ha lisele le ho ruruha. 'Me ha u e-na le tse ngata haholo, li ka bula tsela bakeng sa nts'etsopele ea kankere.

Melemo ea Bophelo ea Litapole

Litapole li u fa li-carbohydrates tse nang le starch.

Peresente e nyane ea starch eo e nkoa e le starch e sa thibeleng (e leng mofuta oa fiber), e leng se u fang melemo ea bophelo bo botle ha e fihla mala a hao a maholo. Litapole tsa litapole li tla u sireletsa khahlanong le kankere ea colon, 'me li u thuse ho mamella tsoekere le insulin,' me li ka fokotsa k'holeseterole ea hau. Litapole li na le livithamine le diminerale tse ntle ho uena - vithamine C le B6, potasiamo, tšepe le thiamin, ho bolela tse seng kae.

Phenolic acids li teng peels e phehoang kapa e phehiloeng, ha bobeli le nama li na le flavonoids e molemo le carotenoids.

Mekhoa e metle ka ho fetisisa ea ho pheha le ho ja litapole

Karolo ea karolo e ntle ka ho fetisisa ea litapole ke peel. Tsena ke litaba tse monate ho ba rona ba khathetsoeng ke ho leka ho hlakola li-spuds. Tloha lesela leo le sootho holim'a litapole, 'me u se ke ua kōpa tšoarelo hobane lefifi le hlahella ka sejana se hlahisoang. Litapole tsa litapole li na le libaka tse phahameng tsa phenolic acid tse molemo. Ho ruruha kapa ho pheha litapole tse sa phehoang ho boloka melemo e mengata ea bophelo bo botle ho feta ho noa oven, e senyang mavithamine le liminerale tsa eona. Salate ea litapole tse bolileng tse entsoeng ka dressing ea vinaigrette, tse bolokoang bosiu bo firiking, ke mokhoa o molemo ka ho fetisisa oa ho ja litapole. Ho otla ha nako e telele ho tla eketsa taba ea starch e hanyetsanang le litapole ka karolo e fetang ea boraro. Asiti ea vinaigrette, ebang u e etsa ka lero la citrus kapa asene, e liehisa tšelo ea hao, e lumella hore mpa ea hao e sebetse ka ho feletseng meroho. Ho kopanya ha starch e pholileng le ho apara ka mahlahahlaha ho fella ka sekhahla se tlaase sa glycemic, e leng bophelo bo botle bakeng sa 'mele oa hau.

Kopana le Nicola le Litapole tsa Rosamunda

Haeba u batla ho ja litapole le ho qoba tsoekere e phahameng ea mali, sheba Nicola le Rosamunda .

Nicola ( Solanum tuberosum L. cv. Nicola) ho thata ho fumana. Empa ke litapole tse nang le mongobo o moputsoa le o moputsoa o nang le letlalo le lebala le mosehla le mosehla le nama e mosehla e mosehla, eo ho bonahalang eka e simolohile Jeremane. Nicola o na le tekanyo ea li-glycemic index ea 58, e etsang hore e phele hantle ho ja (ka likarolo tse itekanetseng). Rosamunda ( Solanum tuberosum L. cv. Rosamunda) ke litapole tse bofubelu, tse bolileng tse nang le letlalo le khubelu le tranelate bakeng sa nama e mosehla e ileng ea etsoa Sweden. Nicola le Rosamunda ba ne ba phehiloe 'me ba lekoa thupelong ea lijo tsa Sefinnishe' me ba fumanoa ba e-na le litekanyo tse phahameng ka ho fetisisa tsa phenolic acid, ha li bapisoa le mefuta eohle ea litapole tse 40 ka thuto.

Phenols ke metsoako e nkhang hamonate e nang le matla a matla a ho bolaea likokoana-hloko le a antibacteria, a ka 'nang a sitisa kholo ea kankere.

Ho bona Litapole ka Leseli le Lecha

Ho tloha sebakeng sa eona se phahameng-bophahamo ho tloha ho Andes ea Peruvia, ho ea bophelong ba eona ba hona joale e le mokete oa machaba oa ho ja lijo, litapole li teng mona ho lula. Litapole tsa morao-rao li 'nile tsa fetoloa ka liphatsa tsa lefutso hore li phehe ka har'a li-Fries tse matla haholo tsa French. Ba se ba hōlile hore ba nke mebala e mecha (e putsoa, ​​e pherese), 'me ba lefeletse lihlahisoa tsa bona ho ja lijo-tse fokolang li-nutraceuticals. Empa li lokela ho jeoa ka mokhoa o leka-lekaneng, 'me lekhapetla le kenyelletsoe, hobane lik'habohaedreite tsa tsona li ka etsa hore spike ea tsoekere ea mali. Kankere e atleha haholo ka tsoekere. Kahoo haeba u ja litapole, nka likarolo tse nyenyane, 'me u khethe Nicola le Rosamunda neng kapa neng ha u ka ba fumana.

_Lisebelisoa:

> Phenolic Acids Litapole, Meroho le Lintho Tse Ling Tsa Bona Pirjo Mattila, Jarkko Hellstrom. Journal of Food Composition and Analysis, Buka ea 20, Mathata 3-4, May 2007, Maqephe 152-160.

> University of Sydney, Australia, Glycemic Index Database. Litlhaku tsa Lintlha tsa Moralo tse entsoeng ke Moprofesa oa Masoalle Gareth Denyer le Scott Dickinson ba sebelisa boitsebiso bo bokelitsoeng ke Moprofesa Jennie Brand-Miller & SUGIRS. Qetellong e fetotsoe: la 13 December, 2005.

Index ea Glycemic ea Lijo tse tloaelehileng tsa litapole