Ho na le lihlopha tse peli tse kholo tsa lik'habohaedreite:
- Batho ba bonolo ba ntse ba bitsa lik'habohaedreite ka potlako. Lebitso lena le ile la amoheloa ka lebaka la tekanyo e phahameng ea ho tšoana ha 'mele le' mele. Ho sebelisoa ha tsona lijong ho etsa hore ho be le litsuoa tse kholo ka tekanyo ea tsoekere maling. Li-carbohydrate tse potlakileng li lokela ho lekanyetsoa ho batho ba nang le boima ba 'mele le kotsi ea lefu la pelo. Ho qoba lik'habohaedreite tse fokolang lijong tse ngata ho ke ke ha khoneha, kaha bofokoli ba bona bo ka baka mokhathala le thibelo ea potlako ea potlako.
- Lik'habohaedreite tse nang le li-starch, fiber le glycogen mohahong oa tsona. Ho arohana ha molek'hule ea lik'habohaedreite tse rarahaneng ho tsamaea le chelete e ngata ho feta ho arohana ha lik'habohaedreite tse seng kae. Ka hona, ho lumeloa hore tšebeliso ea lik'habohaedreite tse rarahaneng hase kotsi ho batho ba shebileng palo eo.
Ke lijo life tse nang le likarolo tse nyane tsa lik'habohaedreite?
Lihlahisoa tse tlaase ka ho fetisisa tsa lik'habohaedreite lijong li hlokomeloa har'a meroho. Meroho e mecha, litholoana le meroho li na le hoo e ka bang ligrama tse 5 tsa lik'habohaedreite ka 100 g ea sehlahisoa. Ho boloka lijo tse tlaase tsa lik'habohaedreite, ho kgothaletswa hore o kenyeletse ho jang dihlahisoa tsa lebese tse bolila - kefir, cottage chisi , lebese le khabisitsoeng. Hape, ho na le lintho tse tlaase tse nang le lik'habohaedreite tse fumanehang lijong tsa leoatleng. Re lokela ho hlokomela hore shellfish le leoatle boholo ha li na mafura ho tsona. Li-poulet fillet, litlhapi tse nyenyane tsa nama ea nama ea nama ea nama ea nama ea nama ea lik'habohaedreite li na le likarolo tse ka tlaase ho 0,3-0.7%.
Nahana ka lenane le qaqileng la lihlahisoa tse tlaase tsa carb:
- nama ea kolobe, nama ea khomo, konyana (e bolelang sehlahisoa se hloekileng, se nang le mouoane kapa se phehiloeng ntle le ho kenya li-sauces le tse ling) - 0%;
- papali, kana le mmutla bakeng sa banyalani - 0%;
- pelo le sebete sa nama ea khomo - 0%;
- likhoho tsa sebete - 1.5%;
- lisebelisoa tsa boroso - 0.5, 2%;
- lehe - 0.5%;
- tlhapi, shrimp, caviar - 0%;
- li-lobster - 1%;
- li-mussels - 5%;
- likhohlo - 2%;
- zucchini - 3.1%;
- celery (karolo e tala) - 2.9%;
- k'habeche, aubergine - 5.7%;
- li-mushroom - 3.3%;
- sopho ea asparagus, lettuce, spinach - 3.7%;
- tamati - 3.4%;
- Likomkomere - 3.6%;
- 'mala oa k'habeche - 5%;
- lebese la poli - 4.5%;
- lebese la khomo - 4.8%;
- tranelate e bolila 10% mafura - 3.2%;
- kaseke e tlaase e mafura-1.8%;
- yoghurt (unsweetened) - 3.8%;
- lebese le khutsitsoeng - 4.1%;
- brynza - 0%.
Ke habohlokoa ho tseba hore lijo tse kenyeletsang lijo tsena li ka lebisa ho haelloa ke lik'habohaedreite, 'me le tsona li baka mathata a tebileng a tsamaiso. Ka lebaka leo, ho ja lijo tse tlaase tsa lik'habohaedreite, o lokela ho buisana le setsebi sa phepo e nepahetseng ea ka fanang ka phepo e nepahetseng le e nepahetseng.