Joaloka litholoana tsohle tse omisitsoeng, morara o omisitsoeng o na le tsoekere e kholo hobane feela a tsepehile haholo. Nahana ka boholo ba morara , 'me joale boholo ba morara o omisitsoeng ha o omisitsoe. Ha e nke lirapa tse ngata tsa morara bakeng sa tsoekere ho eketsa ka potlako. Bongata ba tsoekere e morara o omisitsoeng ke mofuta oa fructose.
Lik'habohaedreite le Likarolo tsa Fiber
- 1/4 senoelo sa morara o omisitsoeng (o tletse): ligrama tse 31 li sebetsa hantle (letlooa) lik'habohaedreite hammoho le ligrama tse 1,5 le lik'hilojule tse 123.
- 1 e nyenyane ea li-omine tsa morara o omisitsoeng: ligrama tse 32 tse sebetsang (letlooa) lik'habohaedreite le 2 grams fiber le lik'hilojule tse 129
- 1 e nyenyane ka lebokose la morara o omisitsoeng (1/2): 10 grams e sebetsang (net) ea lik'habohaedreite hammoho le fiber e 1 ea grama le lik'hilojule tse 42.
Index ea Glycemic le Mojaro oa Glycemic
Ha limela tse omisitsoeng li e-na le lik'habohaedreite tse ngata, tsoekere ea bona ke boholo ba fructose, e nang le letšoao le tlaase la glycemic. Tlhahlobo ea glycemic ke mokhoa oa lijo tse ngata tse ka hlahisang tsoekere ea mali ho bapisoa le tsoekere e hloekileng, e nang le boemo ba 100. Chelete ea sebele lijo leha e le life tse tsosang tsoekere ea mali li lokela ho etsoa ka bobeli le hore na o ja lijo tse kae . Boima ba glycemic bo leka ho kopanya lintlha tsena, 'me lijo tse ling li sebelisa mocheso oa glycemic ka lebaka lena. Mona ke litekanyetso tsa morara o omisitsoeng:
Index ea Glycemic:
- Phuputso e 'ngoe ea morara o omisitsoeng o bontšitse karolelano ea glycemic of 64 . Sena se ne se tla beha morara o omisitsoeng ka holim'a marang-rang a tlaase a GI (0 ho isa ho 55).
- Liphuputso tse ling tse peli li fumanoe ka karolelano ea li-GI tsa ba 49. Batho ba nang le boithaopo le ba nang le li-prediabetes ba ile ba bontša karabo ena e tlaase, ha batho ba koetlisitsoeng ka mokhoa o fokolang ba bontšitse GI ea 55. Litekanyetso tsena li beha morara o omisitsoeng ka tlaase ho tlaase ho sekhahla.
Mojaro oa Glycemic:
- 1/4 senoelo sa morara o omisitsoeng (o tletse): 19
- 1 e nyenyane ea sefate sa morara o omisitsoeng (ligrama tse 1/2): 20
- 1 e nyenyane ea li-grapefate tsa morara o omisitsoeng (1/2 ounise): 6
- 60 dikgerama: 10
Melemo ea Bophelo
Le hoja morara o lahleheloa ke tse ling tsa limatlafatsi nakong ea ho omisa, morara ke mohloli o motle oa lik'hemik'hale tsa antioxidant , ho akarelletsa polyphenols le phenolic acids.
Li phahame litabeng tsa lijo le li-prebiotic tse kang insulin. Lebokose le lenyenyane la morara o omisitsoeng le fana ka karolo ea 9 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi bakeng sa potassiamo 'me o na le tšepe e nyane, vithamine B-6, magnesium le calcium. Ke mokhoa o sa theko e tlaase le oa sethala sa ho kenyelletsa litholoana le fiber ha u ja.
Li-Recipe tsa Lihlahisoa Tse Nyenyane
- Kakaretso ea Carb Trail Mix Recipe : Ntho e lokelang ho hopola ke hore mefuta eohle ea lik'hemik'hale e na le lik'hilojule tse phahameng hobane ke sona seo ba se reretsoeng-ho potlakisa matla a matla ka leetong la ho khutlela morao kapa ka mor'a ho ikoetlisa. Haeba o tla boloka sena e le bohobe bo potlakileng ka mokotlaneng oa hau kapa tafoleng ea hau, hopola hore ho na le nako e telele e tsamaeang ka tsela e telele.
- Salab-Carb Broccoli Salad e nang le Bacon Recipe : Mona ke eona e tsoanang le letsoai le monate le monate oa salate ea broccoli ntle le tsoekere eohle, haholo-holo haeba u sebelisa currants sebakeng sa morara o omisitsoeng.
> Mehloli:
> 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.
> Esfahani A, Lam J, Kendall CWC. Liphello tse bohloko tsa morara oa morara o sebelisoang ka tsoekere le insulin likarabo ho batho ba phetseng hantle. Journal of Scientific Health . 2014; 3. doi: 10.1017 / jns.2013.33.
> USDA National Nutrient Database bakeng sa Standard Reference, Lefapha la Temo la United States. https://ndb.nal.usda.gov/ndb/.