Re fokotsa tšebeliso ea lik'habohaedreite joang?

Re fokotsa tšebeliso ea lik'habohaedreite joang?

Mekhoa e tlaase ea ho ja li-carb e 'nile ea amahanngoa le melemo e meng e meholo ea bophelo bo botle, e kang ho ntlafatsa tsoekere ea mali le litekanyetso tsa triglyceride le ho khothalletsa ho theola boima ba' mele, ho latela Health.

Le hoja ho na le mefuta e mengata ea lijo tse nang le lik'habohaedreite tse tlaase, tse ling li thibela ho feta tse ling, merero eohle ea ho ja lijo tse nang le lik'habohaedreite tse tlaase li kenyelletsa ho fokotsa tšebeliso ea lijo tse nang le carb e ngata, tse kang lijo-thollo le meroho e nang le starchy, ha li ntse li beha pele lijo tse nang le lik'habohaedreite tse tlaase, tse kang tse sa jeoang. meroho e nang le setache, le mehloli ea liprotheine tse kang tlhapi. Mona ke lethathamo la limatlafatsi tse 17 tseo u lokelang ho tsepamisa maikutlo ho tsona:

1. Artichoke

Artichokes e tletse fiber, e fana ka ligrama tse 6.84 ka artichoke e phehiloeng ka boholo bo mahareng. Tšebeliso e tšoanang e na le ligrama tse 14.4 feela tsa lik'habohaedreite, e leng se etsang hore e be khetho e ntle bakeng sa batho ba nang le lijo tse tlaase tsa carb. Artichokes e boetse e na le karolo e phahameng ea vithamine C, folate, le limatlafatsi tse ling tse ngata tse hlokahalang bakeng sa bophelo bo botle ka kakaretso.

2. Avocado

Avocado ke tholoana e nang le carb e tlaase, e nang le fiber e ngata, 'me ke ntho e ka sehloohong ea lijo tse nang le lik'habohaedreite tse tlaase, tse kang keto diet. Halofo ea avocado e fana ka ligrama tse 6.75 tsa fiber le ligrama tse 8.5 feela tsa lik'habohaedreite. E boetse e tletse livithamine le liminerale, tse kang folic acid, potasiamo, magnesium, vithamine C le vithamine E. Li-avocados le tsona ke mohloli o motle oa metsoako ea antioxidant, e kang carotenoids, e ka thusang ho sireletsa lisele ho tsoa khatellong ea oxidative.

3. mahe

Mahe, a nang le liprotheine tse ngata le mafura a phetseng hantle, a nkoa e le lijo tse tlaase tsa carb. Lehe le le leng le leholo le na le ligrama tse 6.3 tsa protheine, ligrama tse 5.3 tsa mafura, le ka tlaase ho grama e le ’ngoe ea lik’habohaedreite. Mahe a na le vithamine A, B12, selenium, le limatlafatsi tse ling tse ngata.

4. Pepere

Pepere e na le lik'habohaedreite tse fokolang 'me ke e' ngoe ea mehloli e molemo ka ho fetisisa ea vithamine C, limatlafatsi tse phethang karolo ea bohlokoa mosebetsing oa 'mele oa ho itšireletsa mafung le motsoako oa collagen. Pepere e kholo e khubelu e na le ligrama tse 5.5 feela tsa lik'habohaedreite empa e akaretsa ho feta 130% ea boleng ba letsatsi le letsatsi ba vithamine C.

5. Litlhapi

Ho bohlokoa ho khetha lijo tse nang le mafura a mangata a phetseng hantle empa a le tlase ka lik'habohaedreite. Litlhapi, haholo-holo litlhapi tse mafura tse kang salmon le sardine, li na le mafura a mangata a mafura, a kang mafura a omega-3; Docosahexaenoic acid (DHA) le eicosapentaenoic acid (EPA), tse phethang karolo ea bohlokoa bophelong bo botle, ho kenyelletsa le ho laola ho ruruha.

6. Cauliflower

Cauliflower e atisa ho sebelisoa e le khetho e tlaase ea carb ho lijo-thollo le lihlahisoa tsa lijo-thollo. Ka mohlala, cauliflower e ka khabeloa hantle 'me ea sebelisoa e le sebaka sa raese e tšoeu lijana tse kang li-stir-fries. Komiki e le 'ngoe ea cauliflower e phehiloeng e na le ligrama tse 5.1 feela tsa lik'habohaedreite le lik'hilojule tse 28.6 empa e na le limatlafatsi tse ngata tse kang folic acid le vithamine K.

7. Kokonate

Kokonate ke motsoako o nang le fiber e ngata, o tlaase-carb o sebelisoang hangata lipepepeng tsa carb e tlaase. Phofo ea kokonate le li-flakes tsa coconut li ka sebelisoa ho etsa thepa e halikiloeng e nang le carb e tlaase, 'me e ka ekeletsoa ho diresepe tse ling ho eketsa fiber le mafura.

8. Li-mushroom

Ho kenyelletsa li-mushroom lijong ho ka thusa ho ts'ehetsa ho jeoa ha limatlafatsi tsa bohlokoa tse kang fiber, potasiamo le selenium, minerale e hlokahalang ho theha mefuta e khethehileng ea liprotheine tse bitsoang selenoprotein, tse thusang ho sireletsa lisele ho tsoa tšenyo ea oxidative le tse hlokahalang bakeng sa tlhahiso ea lihomone tsa qoqotho. .

Li-mushroom li na le lik'habohaedreite tse fokolang 'me li na le fiber e ngata,' me kopi e le 'ngoe ea li-mushroom tse tšoeu tse phehiloeng li fana ka ligrama tse 3.43 tsa fiber le ligrama tse 8.25 feela tsa lik'habohaedreite.

9. Khabeche

Khabeche e na le lik'habohaedreite tse fokolang, empa e na le fiber e ngata, calcium, vithamine K le livithamine le liminerale tse ling tse ngata. Komiki e le 'ngoe ea k'habeche e phehiloeng e fana ka ligrama tse 5.59 tsa fiber, e koahelang hoo e ka bang 20% ​​ea boleng ba letsatsi le letsatsi, le ligrama tse 7.5 feela tsa lik'habohaedreite.

10. Raspberry

Monokotšoai o na le fiber e ngata le limatlafatsi tse ling tsa bohlokoa, joalo ka vithamine C, manganese, le vithamine K, hammoho le mefuta e fapaneng ea metsoako ea limela e matla ea antioxidant, joalo ka anthocyanins le ellagitannins.

Komiki e le 'ngoe ea monokotsoai e fana ka ligrama tse 9.75 tsa fiber, e nkang hoo e ka bang 35% ea boleng ba letsatsi le letsatsi bakeng sa ho ja fiber, eo hajoale e leng ligrama tse 28, le ligrama tse 17.8 feela tsa lik'habohaedreite, tse batlang li le tlase bakeng sa tholoana.

11. Likhoho

Lihlahisoa tsa likhoho, tse kang khoho, turkey le letata, ke lijo tse tloaelehileng tsa lijo tse nang le lik'habohaedreite hobane ha li na lik'habohaedreite, ha feela li sa kolobisoa kapa li sa kenngoa lihlahisoa tse nang le lik'habohaedreite.

12. Nama e khubelu le nama ea tlhaho

Nama e khubelu le nama ea setho, joalo ka sebete, e ka natefeloa ke lijo tse nang le carb e tlase. Lihlahisoa tsa nama tse se nang mafura li na le lik'habohaedreite tse fokolang haholo, empa li na le liprotheine tse ngata le limatlafatsi tse hlokahalang joaloka vithamine B12 le tšepe, tseo ka bobeli li leng bohlokoa bakeng sa tlhahiso ea lisele tse khubelu tsa mali.

13. Cheese

Lichisi, joalo ka cheddar le chisi ea pōli, li na le lik'habohaedreite tse tlase haholo, empa li na le protheine e ngata, mafura a phetseng hantle le limatlafatsi tse kang calcium.

Cheese ea cheddar ea ligrama tse 30 e fana ka ligrama tse 6.78 tsa protheine, ligrama tse 9.46 tsa mafura le gram e le 'ngoe ea lik'habohaedreite.

14. Tsebiso

Mafura a phetseng hantle, fiber le lik'habohaedreite tsa mohloaare li li beha lethathamong la lijo tse bobebe tse nang le phepo bakeng sa batho ba jang lijo tse nang le carb e tlase. Kotara ea kotara ea mohloaare e na le ligrama tse 1.29 tsa lik'habohaedreite.

15. Li-pecans

Linate le lipeo li fapana ka lik'habohaedreite tsa tsona, li etsa hore linate tse ling e be khetho e ntle bakeng sa batho ba jang lijo tse nang le carb e tlaase ho feta tse ling. Li-pecans li na le lik'habohaedreite tse tlase ho feta linate tse ling tse ngata, tse nang le ligrama tse 3.94 feela tsa lik'habohaedreite ka ligrama tse 30. Li-pecans li na le fiber, divithamini le liminerale tse kang thiamine, magnesium, phosphorus le zinki 'me li na le mafura a mangata a phetseng hantle.

16. Macadamia

Joalo ka li-pecans, linate tsa macadamia li na le lik'habohaedreite tse tlase, empa li na le limatlafatsi tse ling tse bohlokoa bakeng sa bophelo bo botle ka kakaretso, joalo ka manganese, thiamine le koporo. Linate tsa Macadamia li fana ka ligrama tse 3.91 tsa lik'habohaedreite ka ligrama tse 30.

17. Phofo ea almonde

Haeba motho a ja lijo tse nang le lik'habohaedreite tse tlaase, lihlahisoa tse halikiloeng tse nang le carb e ngata, tse kang bohobe le likuku, li thibetsoe. Empa lihlahisoa tse halikiloeng tse nang le carb e tlase li ka etsoa ho sebelisoa mefuta e meng ea phofo ea carb e tlase, joalo ka phofo ea almonde.

Phofo ea almonde e na le ligrama tse 5.99 feela tsa lik'habohaedreite, tse tlase haholo ho feta ligrama tse 23.85 tsa lik'habohaedreite tse fumanoang ts'ebetsong e tšoanang ea phofo ea merero eohle.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023