Motsoala o haufi le eiee, li-leek li tletse limatlafatsi
Li-leek li amana le liiee le konofolo 'me li tsoa sebokeng se tšoanang sa saense sa limela bulbs, Allium . Li-leek li na le li- phytonutrients tse ngata tse molemo joaloka litho tse ling tsa sehlopha sena, le hoja ho se na lithuto tse ngata mabapi le melemo ea bophelo bo botle ba likheo ka ho khetheha.
Li-leek li na le tatso e bonolo, e nang le onion. Naheng ea eona e tala, meroho e thata ebile e tiile.
Hangata u se ke ua ja makhasi a mahlaseli a thata a mongobo feela a matšoeu le a bobebe.
Li-carbohydrate le Litekanyetso tsa Fiber bakeng sa Leke
Li-leek li nkoa e le limela tse nyenyane tsa carb meroho e mengata.
| Ho lokisetsa likheo | Carb, fiber le khalori li na le tse ling |
|---|---|
| 1/2 senoelo sa liekisi tse tala | 6.5 dikgerama tsa carbs net , 1 ea gram fiber, lik'hilojule tse 28 |
| 1/2 senoelo sa liekisi tse phehiloeng | 3 dikgerama tsa carbs net, 1 gram ea fiber, lik'hilojule tse 16 |
| 1 ounce ea liekes tse tala | 3 dikgerama tsa carbs ea net, 1 gram ea fiber, lik'hilojule tse 17 |
Index ea Glycemic le Moroalo oa Liteke
Lethathamo la lijo tsa glycemic ke letšoao la hore na lijo li tsosa tsoekere ea mali ka bongata hakae le ka potlako hakae. Joaloka le meroho e mengata e seng ea starchy, ha ho na phuputso ea saense ea letšoao la glycemic of leeks. Bahlokomeli ba lijo ba entse likhakanyo tse thehiloeng ho data e itseng e bokelitsoeng.
Boima ba lijo bo amana le lenane la glycemic empa bo nka boholo ba ho sebeletsa. Boima ba 'mele bo lekaneng le ho ja grama ea 1 ea tsoekere.
Kaha palo ea mocheso oa glycemic e thehiloe holim'a index, ho thata ho abela meroalo ea glycemic.
| Ho hakanngoa Mojaro oa likeke tsa Glycemic |
|---|
| 1/2 senoelo sa liekisi tse qhibililoeng tse tala: 3 |
| 1/2 senoelo sa liekisi tse phehiloeng: 2 |
| 1 ounce ea liekese tse tala: 2 |
Melemo ea Bophelo ea Leeks
Li-leek ke mohloli o motle haholo oa vithamine K.
Ha karolo e tala e jeoang, vithamine K, vithamine A, manganese, vithamine C, le folate li kenngoa. Li-leek li boetse li na le mehloli e metle ea likokoana-hloko tse kang li-flavonoids le polyphenols, tse ka sireletsang lisele ho senya, kotsi e tlaase ea mafu a pelo, le ho fana ka melemo e meng ea bophelo bo botle. Li-leek li phahame ka ho khetheha ho phytochemical e bitsoang kaempferol, e 'nileng ea bontšoa e le tšireletso bakeng sa likhahla tsa methapo ea rōna ea mali.
Ho pheha le Leeks
Li-leek li sebelisoa haholo Europe, batho ba Amerika Leboea ha ba tloaelane haholo le bona. Ba na le tatso e tšoanang le eiee, empa e batla e le matla. Li ka sebelisoa lijong tse ngata moo liiee li neng li tla sebelisoa, 'me li le monate lijong le li-stew.
Ho lokisa li-leek, khaola likarolo tse thata ka ho fetisisa tse tala, ebe u li arola ka bolelele ho hloekisa, kaha lehlabathe le atisa ho tšoaroa pakeng tsa lihlopha tse haufi le lebone. Sela 'me u phehe joalokaha u ne u tla e noa eiee.
Li-recipe tse nyane tse nang le Leeks
Ho na le lijo tse ngata tse tlaase tse nang le li-leeks, ho kenyelletsa li-soups le saalmon e tsuba e sa tsitsitseng , mohlala oa leek le li-mushroom .
Lihlopha Tse Ling Tsa Lijo li Etsa Joang Carb-Bohlale?
Liqeto tse ling li bohlale ho feta tse ling ka ho khetha khetho ea lijo tse tlaase.
Meroho e nang le leafy le linate le limela li bonahala li le molemo ka ho fetisisa. Ho hlahisa ka morao ke litholoana , lithollo le limela tse ling le lebese le lihlahisoa tsa lebese .
Lisebelisoa
- 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).
- Lekala la United States la Temo. "Tšebetso ea" Absorbance Absorbance "(ORAC) ea Khethollo ea Mahlaseli a Oxygen (ORAC) ea Khethollo ea Lijo, Tlhahiso ea 2. Mantaha 2010
- USDA National Nutrient Database bakeng sa Standard Reference, Release 28.
- Xiao HB, Jun-Fang, Lu XY le al. Litšireletso tsa kaempferol khahlanong le qetothelial tšenyo e bakoang ke ntlafatso ea nitric oxide tlhahiso le ho fokotseha ha tekanyo ea dimethylarginine e sa lekanyetsoang. European Journal of Pharmacology Moqolo 616, Litaba Tse 1, 15, August 2009, Maqephe 213-222.