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Patata ke meroho ea motso 'me lithuto li khothalelitse hore ts'ebeliso e eketsehileng ea litapole e theola menyetla ea lefu la tsoekere, botenya, lefu la pelo le sekhahla sa lefu. Empa, o tla makatsoa ke ho tseba hore litapole li boetse li thusa ho theola boima ba 'mele. E, u balile ka nepo! Litapole tse monate li ka u thusa ho theola li-kilos tseo tse eketsehileng le ho fokotsa mafura a mpa.
Meroho ena le eona e na le phepo hape e thusa 'mele oa hau ka litsela tse fapaneng. E thusa ho matlafatsa boits'ireletso ba mmele, e phekola asma le lefu la tsoekere, e laola tšilo ea lijo, e thibela mofetše mme e boloka khatello ea mali e tsitsitse.
Litapole tse tsoekere le tsona li na le faeba e ngata, e ka thusang ho thibela ho sokela le ho khothaletsa mantle a kamehla. Patata ke mohloli o motle oa beta-carotene, antioxidant e matla e e fang 'mala o phatsimang.
Litapole tse tsoekere li eketsa hantle lijong tsa hau tsa lijo tsa mantsiboea. U ka li pheha kapa ua li chesa bakeng sa lijo tse phetseng hantle le tse khotsofatsang. Likahare tse phahameng ho tsona li tla tlatsa mpa ea hau nako e teletsana, ka hona ea u thibela ho ja ho tlōla.
Litapole Tse Monate li Thusa Joang Ho Theola Boima ba 'Mele?
1. Lijo tse nang le lik’hilojule tse tlaase
Ha ho tluoa ho theoleng boima ba 'mele, lijo tse nang le likhalori tse tlase joalo ka litapole li lokela ho jeoa. Ka lebaka la lik'halori tse tlase, meroho ena e ka u etsa senekepe se monate ha u lapile. Sebakeng sa ho hadika litapole, e besese kapa u e besese ho netefatsa ho theola boima ba 'mele.
2. Phahameng Ka faeba Content
Litapole tse monate ke mohloli o babatsehang oa fiber, e sa thusang feela ho theola boima ba 'mele empa hape e loketse batho ba nang le lefu la tsoekere. E 'ngoe le e' ngoe ea grama e 100 ea litapole e na le ligrama tse 3 tsa fiber, ho latela Lefapha la Temo la United States (USDA). Faeba ha e robehe ha e ntse e tsamaea kahare ho mmele, ka hona e thusa ho chesa likhalori.
3. Phahameng kahare ea Metsi
Litapole tse tsoekere li boetse li tletse metsi a mangata, a ke keng a fa mmele oa hau metsi feela empa hape le ho boloka mpa ea hao e tletse nako e teletsana. Ligrama tsa 100 tsa litapole li na le liperesente tsa 77 tsa metsi, ho latela data ea USDA. Ho ba le litapole letsatsi le leng le le leng ho tla boloka mpa ea hau e khotsofetse.
4. Tlaase In Glycemic Index
Lijo tse phahameng tsa li-glycemic index li baka spike maemong a tsoekere ea mali, e amanang le ho lebisa botenya, mathata a pelo le lefu la tsoekere. Empa, litapole li na le index e tlase ea glycemic e etsang hore e bolokehe bakeng sa batho ba batlang ho theola boima ba 'mele le bakuli ba nang le lefu la tsoekere le bona ba ka ba le eona.
5. E na le Tsoekere ea Tlhaho
Litapole tse tsoekere li na le tsoekere ea tlhaho, e leng ka lebaka la manganese ea eona. Phuputso e entsoeng Univesithing ea Oregon State e bontšitse hore, manganese e bohlokoa haholo ebile ea hlokahala ho kenya li-enzyme, tse matlafatsang sistimi ea hau ea metabolism e thusang ho sebetsanang le lik'habohaedreite le mafura. Kahoo, e-ba le litapole e le karolo ea lijo tsa hau tsa letsatsi le letsatsi.
6. Li Fana ka Mofuta o Molemo oa Starch
Ho gram e 100 ea litapole tse nang le gram e na le liperesente tse 12 tsa starch ena, e leng molemo molemong oa 'mele oa hau. Starch e manganga e sebetsa joalo ka fiber mme ha e robehe nakong ea tšilo ea lijo. Kaha e lieha ho e sila, e ka lula tsamaisong ea hau nako e telele, ka hona ea felisa bohloko boo ba tlala ka nako e sa tloaelehang.
U ka sebelisa litapole tse monate joang lijong?
Ho eletsoa hore u li belise, u li besele kapa u li besese, kaha li boloka li-carbohydrate tse tsoang butle le limatlafatsi tse hlokahalang. O ka eketsa litapole tse nang le mouoane ka har'a salate ea hau ebe o e etsa caloric e tlase. Kapa o ka eketsa litapole le li-smoothies tsa hau.
Bakeng sa ho ikhotsofatsa kapele ho khotsofatsa leino la hau le monate, ena ke risepe ea litapole.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
Ntho e ngoe le e ngoe eo o hlokang ho e tseba ka vaerase ea Nipah
