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Li-cornflakes ke lijo-thollo tsa hoseng tse jeoang haholo joalo ka lijo tsa hoseng tse monate, tse matlafatsang le tse hahang. Ba kena tlasa mokhahlelo oa lijo tsa hoseng tse nang le fiber e ngata tse amanang le ho fokotseha ha kotsi ea mafu a sa foleng a kang lefu la tsoekere, eo keketseho ea eona e ntseng e eketseha lefatšeng ka bophara.
Ha se li-cornflakes feela tse ntle bakeng sa thibelo ea lefu la tsoekere, empa le bakeng sa taolo ea boemo. Li-cornflakes li na le limatlafatsi tse ngata, ha li theko e tlase ebile li entsoe ka lijo-thollo tsa poone tse nang le fiber. Likahare tse phahameng tsa fiber hammoho le livithamini, liminerale, li-antioxidants le li-phytoestrogens li kenya letsoho ho phello e ntle ea li-cornflakes taolong ea lefu la tsoekere.
Sehloohong sena, re tla tšohla kamano pakeng tsa li-flakes tsa poone le lefu la tsoekere. Sheba.
Tlaleho ea phepo e nepahetseng ea li-cornflakes
Li-cornflakes li entsoe pele ke Kellogg's ea k'hamphani. Ho ipapisitsoe le tlhaiso-leseling e fanoeng ke USDA, boemo ba phepo ea li-flakes tsa poone tsa Kellogg ke tse latelang: [1]
| Lebitso | Chelete (ka 100 g) |
| Matla | 357 kcal |
| Liprotheine | 7.5 g |
| Faeba | 3.3 g |
| K'halsiamo | 5 mg |
| Tšepe | 28.9 mg ,. |
| Magnesiamo | 39 mg ,. |
| Phosphorus | 168 mg |
| Sodium | 729 mg |
| Vithamine C | 21 mg |
| Thiamine | 1 mg |
| Vithamine B2 | 1.52 mg |
| Vithamine B3 | 17.9 mg |
| Folate | EA-357-mcg |
| Vithamine B12 | 5.4 mcg |
| Vithamine A | 1786 IU |
Hlokomela: Ho na le lihlahisoa tse ling tsa li-cornflakes tse fumanehang 'marakeng. Khetha tse nang le index e tlase ea glycemic, carbs le calories.
Hobaneng ha li-cornflakes e ka ba khetho e ntle ho batho ba nang le lefu la tsoekere
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Re ruile fiber
Mokhatlo oa American Diabetes Association o fana ka maikutlo a ts'ebeliso e eketsehileng ea likhoele tsa phepo le lijo tsa lijo-thollo ho fokotsa kotsi ea lefu la tsoekere. Fiber e tsejoa ho liehisa sekhahla sa ho ntša mpa le tlala le ho fokotsa karabelo ea glycemic kamora ts'ebeliso ea lijo.
Li-cornflakes ke li-flakes tse halikiloeng tsa poone tse 'mala oa lamunu o mosehla' me li na le sebopeho se bobebe se nolofalang ha se fanoa ka lebese. E na le faeba e ngata (beta-glucan) e belisoang ke limela tsa baktheria tse ka har'a kolone, e lokollang mafura a li-acid tse khutšoane, ka hona, e theola maemo a tsoekere ea kamora 'mele. [pedi]
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Re ruile thiamine
Lebaka le leng ke hore li-cornflakes li na le thiamine kapa vithamine B1, e leng micronutrient ea bohlokoa e kenyelletsang metabolism ea tsoekere le ho boloka tšebetso ea lisele le litho tse kang manyeme, tse amehang ho hlahiseng insulin.
Thiamine hape ke mohloli o ka sehloohong oa matla ho lisele. Le ha li-cornflakes li se na faeba e ngata ha li bapisoa le lithollo tse ling tse felletseng tse kang muesli le habore, boleng ba eona bo phahameng ba thiamine bo tsejoa ho potlakisa metabolism le ho fana ka matla ka sekhahla se potlakileng, ha ho bapisoa le lithollo tse ling kaofela.
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Lenaneo le tlase la glycemic
Li-cornflakes li na le kotsi e tlase ea glycemic e amanang le kotsi e fokotsehileng ea lefu la tsoekere le taolo e ntlafetseng ea glycemic ho batho ba nang le lefu la tsoekere la mofuta oa 2. Le ha sekhahla sa GI se bapisoa le lithollo tse ling kaofela, ha se limatlafatsi le fiber.
Li-cornflakes li boetse li theola maemo a k'holeseterole 'meleng le ho fokotsa menyetla ea mafu a amanang le lefu la tsoekere a amanang le lefu la tsoekere. E boetse e tsejoa ho thibela mathata a kolone joalo ka mofetše oa colon.
Phuputso e re senoelo se le seng (237 mL) sa poone se na le 0.31 mg ea thiamine. [3]
Mokhoa o motle ka ho fetisisa oa ho ja li-cornflakes ke ofe?
Li-cornflakes li jeoa hantle ka lebese le se nang mafura a mangata, leha ho le joalo, litsebi li fana ka maikutlo a ho li hlaba ka litholoana tse ommeng tse kang lialmonde, walnuts le li-cashews kapa litholoana tse sa tsoa khuoa / litholoana tsa linako tsa selemo ho etsa hore e be tatso le ho nontšoa ka protheine le limatlafatsi tse ling tsa bohlokoa.
Lebaka ke hore hammoho le lik'halori tse tlase le li-carbs, e na le liprotheine tse tlase, ho bolelang hore e ka khutlisa bohloko ba tlala mme ea etsa hore o je haholo. Ha liprotheine li ekelitsoe, li ka u khotsofatsa 'me tsa u boloka u khotsofetse nako e telele.
Li-Cornflakes Tse nang le Litholoana le Recipe ea Yoghurt
Lisebelisoa
- Senoelo sa litholoana tseo u li ratang haholo (tse ncha le tse hahiloeng)
- Senoelo se le seng sa bone sa li-flakes tsa poone
- Senoelo se le seng sa bone sa yoghurt e ncha (o ka khetha tatso efe kapa efe ea yoghurt e nkuoang e na le likhalori tse tlase)
- Makhasi a 2-3 a koena (ka khetho)
Mokhoa
- Tšela likhaba tse peli tsa khalase ka khalase e sebeletsang.
- Kenya litholoana tse ling holim'a eona.
- Hape eketsa likhaba tse peli tsa tablespoons tsa curd.
- Joale eketsa litholoana tse setseng le li-flakes tsa poone.
- E phahame ka makhasi a koena.
- Sebeletsa
Ho phethela
Li-cornflakes ke tsela e molemohali ea ho qala letsatsi la hau ka lijo tsa hoseng tse phetseng hantle. Ts'ebeliso ea bona ha e hokahane feela le maemo a tlase a lefu la tsoekere empa hape le boiketlo ba kelello, kotsi e fokotsehileng ea khatello e phahameng ea mali le ts'ebetso e ntlafalitsoeng ea ts'ebetso.
Li-cornflakes e ka ba karolo ea lijo tsa hoseng tse phetseng hantle kaha li netefatsa tšebeliso ea likhalori tse tlase, fiber e ngata le limatlafatsi tse lekaneng tse ka fokotsang kotsi ea lefu la tsoekere. Leha ho le joalo, lipatlisiso tse ling lia hlokahala sebakeng seo. Hape khetha ho reka li-cornflakes tse hlakileng eseng tse nang le tsoekere e eketsehileng.
