Tse ka Hare
Meroho e metala e na le sebopeho sa eona sa chlorophyll, se nang le 'mala o tšoanang. Ho netefalitsoe ka mahlale hore mefuta eohle e tala e na le phello e ntle kelellong, e khutsisa tsamaiso ea methapo le ho fokotsa khatello ea maikutlo.
Le meroho e metala e ruile li-carotenoids, lutein, beta-carotene, hammoho le calcium, iron, folic acid. Li na le li-antioxidants tse ngata tse tlosang li-radicals tsa mahala, li emisa ho tsofala le nts'etsopele ea mofetše.
Mona ke mabaka a mane a utloahalang a ho rata meroho e metala:
Index e tlase ea glycemic
Lenane la glycemic ke sekhahla sa lihlahisoa tsa assimilation le ho li arola ka tsoekere. Ha lintlha li le tlase, 'mele o ikutloa o tletse nako e telele ebile o tletse matla. Meroho e tala e na le index e tlase ea glycemic, e lieha ho cheka, e totobatsa matla butle-butle, ha e ntse e khona ho ja ka ho feletseng, 'me e sa behe lisenthimithara tse eketsehileng thekeng.
Khalori e tlase
Meroho e metala e kenella hantle lijong, hobane, ha e le hantle, e na le likhalori tse tlase. Li ka etsoa e le motheo oa lijo tsa hau, le matsatsi a ho itima lijo. Katleho e khethehileng bakeng sa ho hloekisa likomkomere e na le metsi le fiber e ngata, e khothalletsang intestinal peristalsis.
Khetho e 'ngoe ea ho theola boima ba' mele - salate. Ka ligrama tse 100 ho na le likhalori tse 12 feela ebile e tlase ho feta likomkomere. Hape u se ke ua lebala ka k'habeche e tala, boleng ba eona ba caloric ke 26 kcal ka ligrama tse 100. K'habeche e ka sebelisoa eseng feela ka salate, empa ho e etsa li-toppings ebe o eketsa sejana sa pele. E matla ebile e hloekisa mala.
Meroho e mengata e tala lijong tsa hau - asparagus (20 kcal ka 100 g) le spinach (21 kcal ka 100 grams).
faeba
Fiber e boetse e khothalletsa ho theola boima ba 'mele, e fokotsa kutloisiso ea tlala ebile e thusa ba nang le bothata ba ho sila lijo. Litlheferetsi tse eketsehileng ka spinach, linaoa tse tala, k'habeche, broccoli le lierekisi tse tala. Ho faeba hantle ho thusa ho hloekisa mala, ho hlokahala hore u noe metsi a mangata. Le faeba thusa ho ntlafatsa boitshireletso ba mmele, normalize metabolism.
Litaba tse tlase tsa starch
Starch ea hlokahala ke 'mele, empa ho molemo haeba palo e sa fete meeli e amohelehang. Ntle le moo, lijo tsa starchy li lebisa ho nona le mathata a silang lijo. Meroho e metala e na le setache e nyane mme e khothaletsa ho boloka mongobo 'meleng.
Meroho ea bohlokoa ka ho fetisisa, e tala
Likomkomere, lettuce, k'habeche, liki, broccoli, pelepele, spinach, lettuce, linaoa tse tala, avocado, limela tsa Brussels, lierekisi, dill, parsley, celery - lena ha se lenane le felletseng la meroho e metala e loketseng ho jeoa. Botala ba sehlopha bo boetse bo bitsoa makhasi le linoko - koena, sebabole, li-dandelion, tse ka bang motheo oa lisalate habonolo hape tsa ba le meriana.
Morena oa sehlopha se tala - avocado, e leng mohloli oa mafura a phetseng hantle, o thusa ho fokotsa boemo ba k'holeseterole maling, ho hlophisa mosebetsi oa pelo le ho ntlafatsa pono.
Broccoli e netefalitsoe hantle ntoeng khahlanong le mofetše le thibelo ea ketsahalo ea ona.
Ha ho makatse hore ebe meroho e eketsoa lisalateng ebe e fafatsoa lijong tsa eona tsa mantlha, esita le parsley le dill e tloaelehileng ke mohloli oa livithamini le liminerale tse ngata. Parsley e na le livithamini A, b, C le E, calcium, potasiamo, magnesium, phosphorus, zinc, fluoride, iron le selenium, flavonoids, lioli tsa bohlokoa, terpenes, inulin le glycosides.
'Me parsley ke monna ea matla ea bitsoang aphrodisiac, normalizes khatello ea mali le tsoekere ea mali, e ntlafatsa pono, e fokotsa ho ruruha le ho liehisa botsofali ba letlalo le ho soeufatsa matheba a lefifi, e liehisa ts'ebetso ea ho lahleheloa ke moriri le ho thibela ponahalo ea mofetše.