Litholoana tse 15 tse ntlehali bakeng sa bakuli ba lefu la tsoekere

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Selemo se seng le se seng, khoeli ea Pulungoana e nkuoa e le Khoeli ea Tlhokomeliso ea lefu la tsoekere - e ketekoang lefats'eng ka bophara ho tsebisa batho ka lefu la tsoekere la Type 1 le Type 2. Mookotaba oa Letsatsi la Lefatše la Lefu la tsoekere le khoeli ea tlhokomeliso ea lefu la tsoekere la 2019 ke 'Lelapa le lefu la tsoekere'

Khoeli ea Tlhokomeliso ea lefu la tsoekere 2019 hape e ikemiselitse ho tsepamisa mohokahanyo lipakeng tsa lefu la tsoekere le lefu la pelo. Khoeling ena ea tlhokomeliso, ha re shebeng mefuta e bolokehileng ea litholoana eo motho ea nang le lefu la tsoekere a ka e thabelang a sa tšoenyehe!

Batho ba nang le lefu la tsoekere ba lokela ho ba hlokolosi haholo ha ba lokisetsa chate ea bona ea lijo. Ho na le lijo tse fokolang tseo motho ea nang le lefu la tsoekere a ka bang le tsona ntle le ho tšoenyeha. Leha ho le joalo, ho na le lijo tse ngata tse ka phahamisang tsoekere maling a bona. Hoa tšoana le ka litholoana. Nako le nako re boleletsoe hore litholoana le meroho ke mohlala oa bophelo bo botle mme ha ho letho le ka otlang metsoako ena ea tlhaho ha ho tluoa phepong e nepahetseng. ^[1] . Leha ho le joalo, batho ba nang le lefu la tsoekere ba tobane le lithibelo ntlheng ena, kaha tsoekere e ka litholoana e ka ba le litlamorao tse mpe.

Joale, ke litholoana life tse ntle tse khothalletsoang bakeng sa ba tsoekere? Khopolo e atileng ea hore litholoana ha li bolokehe ha u na le lefu la tsoekere e fosahetse. Mefuta e mengata ke litholoana tse laetsoeng ka livithamini, liminerale hammoho le fiber, e ka thusang ho laola maemo a tsoekere maling le ho fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2. ^[pedi] . Ntle le sena, fiber e ka khothaletsa maikutlo a botlalo, ea thibela litakatso tse seng ntle 'me ea qoba ho ja ho tlōla. Ho boloka boima ba 'mele bo phetse hantle ho ka eketsa kutloisiso ea insulin le ho u thusa ka taolo ea lefu la tsoekere ^[3] .

Index ea Glycemic kapa GI e lekanya hore na lijo tse nang le lik'habohaedreite li phahamisa maemo a tsoekere ea mali joang. Batho ba nang le lefu la tsoekere ba sebelisa GI joalo ka tataiso ea ho khetha lijo tse nepahetseng. Lijo tse nang le boleng bo phahameng ba glycemic li atisa ho phahamisa tsoekere ea mali ho feta lijo tse nang le boleng bo tlase ba GI. GI e tlase e na le 55 kapa ka tlase, 56 ho isa ho 69 ke GI e mahareng mme 70 kapa ho feta e nkuoa e le GI e phahameng ^[4] . Motho ea nang le lefu la tsoekere a ka ba le litholoana tse nang le index e tlase le e bohareng ea glycemic, leha GI e tlase e ntse e ratoa le ho feta.

Ho feta moo, ho lumeloa hore litholoana tse thehiloeng metsing li thusa batho ba nang le lefu la tsoekere haholo ^[5] . Tsoela pele ho bala ho tseba ka mefuta ea litholoana eo lefu la tsoekere le ka e jang, ntle le ho tšoenyeha ka ho se leka-lekane ha boemo ba tsoekere maling.

Litholoana tse Phelisang Batho ba nang le lefu la tsoekere

Haeba li jeoa ka bongata bo itekanetseng le tlasa taolo ea lingaka tsa hau, litholoana tsena li ka thusa ho laola lefu la tsoekere kapa maemo a phahameng a tsoekere maling ^{[6] [7] [8] [9] [10] [leshome le motso o mong] [12] [13]} .

1. Tholoana ea morara

Hoo e ka bang liperesente tse 91 tsa tholoana ke metsi. Grapefruit e na le vithamine C e ngata, e na le index ea glycemic ea 25 ebile e na le fiber e ngata e qhibilihang. Morara oa litholoana o boetse o kenyelletsa naringenin e leng flavonoid e matlafatsang kutlo ea 'mele oa hau ho insulin. Ja halofo ea tholoana ea morara letsatsi le leng le le leng ho boloka maemo a tsoekere ea mali a le taolong.

2. Fragole

Li-monokotsoai tsena li na le livithamine, li-antioxidants le fiber tse u thusang ho laola lefu la tsoekere. Ntle le moo, fragole li na le index ea glycemic ea 41 mme li na le lik'habohaedreite tse tlase. Fragole e boloka mpa e tletse, e u boloke u le mahlahahlaha hape e u thusa ho leka-lekanya tsoekere ea mali. Ho ja ka & frac34 senoelo sa fragole letsatsi le letsatsi ho ka ba molemo ho batho ba nang le lefu la tsoekere.

3. Orange

Re ruile fiber, tsoekere e tlase, vithamine C e ngata le thiamine, ho ja lilamunu ho tla thusa ho boloka maemo a tsoekere ea mali a le taolong. Li na le liperesente tsa 87 tsa metsi mme li na le index ea glycemic e tlase haholo. Li-orang le tsona li u thusa ho boloka boima ba 'mele oa hao bo le tlas'a taolo. Nka lamunu letsatsi le leng le le leng ho boloka lefu la tsoekere le hlahloba. E na le index ea glycemic ea 44.

4. Cherry

E nang le index e tlase ea glycemic ea 22, e nang le vithamine C e ngata, li-antioxidants, tšepe, beta-carotene, potasiamo, folate, magnesium le fiber, cherries e thusa haholo bakeng sa lefu la tsoekere. Ho feta moo, li-cherries li tletse li-anthocyanin tseo ho lumeloang hore li theola tsoekere maling ka ho matlafatsa tlhahiso ea insulin ka liperesente tse mashome a mahlano. U ka ja li-cherries ka sebopeho se secha. Ho ja kopi e le 'ngoe ea li-cherries ka letsatsi ho ka thusa haholo ho boloka lefu la tsoekere le le taolong.

5. Apple

Re ruile vithamine C, fiber e qhibilihang le li-antioxidants, liapole li ka u thusa ho boloka lefu la tsoekere le le taolong. Li boetse li na le pectin e thusang ho tlosa chefo 'meleng oa hau le ho fokotsa litlhoko tsa insulin ho batho ba nang le lefu la tsoekere ka liperesente tse mashome a mararo a metso e mehlano. E na le index ea low glycemic ea 38.

6. pere

Ho ba le liperesente tsa 84 tsa lipere tsa metsi li na le fiber le livithamini tse thusang ho boloka maemo a tsoekere maling a laoloa. Lipere li nkoa li le molemo haholo bakeng sa lefu la tsoekere hobane li thusa ho ntlafatsa kutloisiso ea insulin le boemo bo tlase ba glycemic ea 38. U ka ja pere e nyane letsatsi le letsatsi ho khotsofatsa litakatso tsa hau tse monate.

7. Plum

Ntle le ho ba le lik'hilojule tse tlase, li-plums li boetse li na le index ea glycemic. Plum ke mohloli o ruileng oa faeba o e etsang tholoana e ntle bakeng sa bakuli ba lefu la tsoekere le ba pelo. Kaha bakuli ba bangata ba lefu la tsoekere ba na le bothata ba ho sokela, e thusa ho ntlafatsa tsamaiso ea tšilo ea lijo le ho folisa lesokolla. E na le index ea glycemic e tlase haholo ea 24.

8. Avocado

Mafura le potasiamo e phetseng hantle ka avocado e etsa hore e be molemo ho batho ba nang le lefu la tsoekere. Avocado e boetse e thusa ho theola maemo a triglyceride le li-cholesterol tse mpe 'meleng. E na le index ea tlase haholo ea glycemic ea 15.

9. Li -ectarine

Ena ke tholoana e 'ngoe ea lamunu eo batho ba tsoekere ba ka bang le eona. Nectarine e na le index e tlase ea glycemic, e thusang ho fokotsa menyetla ea lefu la tsoekere la mofuta oa 2. E na le index e tlase ea glycemic ea 30.

10. Perekisi

Litholoana li na le index ea glycemic e tlase ebile li na le fiber e ngata. Hape, li-antioxidants le livithamini tse teng perekisi li etsa hore ho be molemo haholo ho bakuli ba lefu la tsoekere. Ke lenane le tlase la glycemic la 28.

11. Black jamun

Ka tloaelo, tholoana ena e sebelisoa hangata ke batho ba lulang metseng. Kajeno, li-jamuns tse ntšo li bonoe libakeng tsa litoropo mme e fumane sebaka ho litholoana tsa bakuli ba lefu la tsoekere. Thuso ea Jamun e ntlafatsa taolo ea tsoekere maling. Peo le eona e ka jeoa, haeba e le phofshoana. E na le index ea glycemic e tlase ea 25.

12. Ananapole

E ruile ka thepa e khahlanong le vaerase le e khahlanong le ho ruruha, liphaenapole li ka jeoa ke batho ba nang le lefu la tsoekere. Ho bolokehile hore o ka chesa ka index ea glycemic ea 56.

13. Kharenate

Ho ja tholoana ena ho molemo ho bakuli ba lefu la tsoekere. Hobane e thusa ho ntlafatsa maemo a tsoekere maling 'meleng. E na le index ea low glycemic ea 18.

14. Amla

Tholoana ena e bohloko e loketse bakuli ba nang le lefu la tsoekere kaha e kentsoe vithamine C le faeba. Litholoana tsa amla tse botala bo botala li lokela ho jeoa lijong tsa letsatsi le letsatsi ke bakuli ba nang le lefu la tsoekere. E na le GI e tlase ea 40.

15. Papaya

Papaya e nang le limatlafatsi tse ngata, e tsejoa e le thepa e thusang ho laola lefu la tsoekere. E boetse e thibela mafu a pelo a tsoekere. Li na le li-enzyme tse joalo tse sireletsang batho ba nang le lefu la tsoekere khahlano le li-radical tse kotsi tse sa lefelloeng. Ka index ea glycemic ea 60, litholoana li eletsoa ke lingaka hore li kenngoe lijong tsa mokuli ea nang le lefu la tsoekere.

1. [1]Devalaraja, S., Jain, S., & Yadav, H. (2011). Litholoana tse sa tloaelehang e le litlatsetso tsa kalafo tsa lefu la tsoekere, botenya le lefu la ts'oaetso. Food Research International, 44 (7), 1856-1865.
2. [pedi]Nampoothiri, S. V., Prathapan, A., Cherian, O. L., Raghu, K. G., Venugopalan, V. V., & Sundaresan, A. (2011). In vitro antioxidant le inhibitory potential ea Terminalia bellerica le litholoana tsa Emblica officinalis khahlano le LDL oxidation le li-enzyme tsa bohlokoa tse hokahantsoeng le mofuta oa lefu la tsoekere la 2. Lijo le Toxicology ea Lik'hemik'hale, 49 (1), 125-131.
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4. [4]Asif, M. (2011). Karolo ea litholoana, meroho le linoko ho lefu la tsoekere Koranta ea machabeng ea phepo e nepahetseng, pharmacology, maloetse a methapo, 1 (1), 27.
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7. [7]Hamer, M., & Chida, Y. (2007). Ho ja litholoana, meroho le li-antioxidants le kotsi ea mofuta oa 2 lefu la tsoekere: tlhahlobo e hlophisitsoeng le tlhahlobo ea meta. Journal ea khatello ea kelello, 25 (12), 2361-2369.
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11. [leshome le motso o mong]Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Ts'ebeliso ea litholoana le kotsi ea lefu la tsoekere la mofuta oa 2: litholoana tsa lithuto tse tharo tsa sehlopha sa nako e telele tsa nako e telele. BMj, 347, f5001.
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