Kamora lilemo tse 40, batho ba bangata ba ba le matšoao a pele a tsoekere e phahameng ea mali. Mohlomong hona ha se lefu la tsoekere, empa ke boemo ba prediabetes feela, empa ke ketsahalo ea ho nahana ka phepo e nepahetseng e le ho thibela kholo ea lefu lena. Leha ho le joalo, lilemong tsena, banna le basali ba bangata ba se ba kula ka lefu la tsoekere la mofuta oa 2, e leng se etsang hore khetho ea lijo e be boemo bo hlokahalang bakeng sa ts'ebetso e tloaelehileng ea manyeme.
Lihlahisoa tsa nama
Lihlahisoa tsa nama ke mofani oa bohlokoa oa protheine e hlokahalang bakeng sa ts'ebetso e tloaelehileng ea 'mele. Ha o kenyelletsa sehlahisoa sa mofuta ona lijong tsa motho ea nang le lefu la tsoekere, o hloka ho ela hloko mekhoa e kang:
- litaba tsa mafura;
- mokhoa oa ho pheha;
- Tekanyetso e tloaelehileng ea letsatsi le letsatsi.
Lingaka li khothaletsa ho ja bakuli ba lefu la tsoekere tse fetang 100 g ea nama ka letsatsi.
Lingaka li khothalletsa ho se je nama e fetang 100 g ka letsatsi. Bakeng sa mekhoa ea ho pheha, ho halika ho thibetsoe, hobane nama e tla ba mafura, 'me sehlahisoa se joalo se thibetsoe ho bakuli ba nang le lefu la tsoekere la mofuta oa 2. Ntle le moo, lihlahisoa tse hlokahalang bakeng sa ho halika, mme ts'ebetso ka boeona e eketsa index ea hypoglycemic (GI) le khalori ea lijo tse lokiselitsoeng.
Ho lumelloa mefuta e sa tšepahaleng e joalo ka:
- veal;
- khoho (e se nang letlalo);
- turkey (e se nang letlalo);
- mmutla
- likhahla tsa nama ea kolobe.
Nama ea likhoho e lokela ho ba ntle le letlalo, hobane e na le mafura a mangata haholo. Ntle le liprotheine, lihlahisoa tsa nama li na le lintho tse ling tsa bohlokoa:
- khoho le mohatla - taurine le niacin, tse kenyang letsoho ho khutliseng lisele tsa methapo le ho ntlafatsa ts'ebetso ea ts'ebetso ea methapo;
- Mmutla - amino acid, tšepe, phosphorus;
- Kolobe - Vitamin B1 le lintlha tsa trace.
Litlhapi
Litlhapi ke sehlahisoa sa phepo se tlase sa carb se nang le GI ea 0. Lingaka li khothaletsa litlhapi tse 150 g le lihlapi tse ka makotikoting lijong, empa eseng makhetlo a fetang a mabeli ka beke.
Ho joalo, haeba ho ka etsahala ho kenyelletsa salmon e ncha lijong tsa motho ea nang le lefu la tsoekere.
Mefuta e seng mafura e lokela ho khethoa le ho phehoa ka tsela e ts'oanang le nama: ka mekhoa eohle ntle le ho halika. Mefuta e fapaneng ea litlhapi tse ncha, tse kang:
- carp ea crucian;
- perch;
- zander;
- Pollock
Ho joalo, haeba ho ka etsahala ho kenyelletsa salmon e ncha, salmon e pinki, trout kapa tuna lijong. Haeba sena se sa khonehe, mefuta ena ea litlhapi e ka rekoa ka mokhoa oa canned, o ela hloko taba ea hore li phehiloe ka lero la tsona (eseng ka oli) kapa ka linoko: mosetareta, dill mane na pepere e chesang. Salmon, e nang le vithamini ea omega-3 e ngata le trout e ngata, e nang le li-antioxidants, li-acid tse sebetsang, le protheine e ngata, li bohlokoa haholo. Trout e thusa ho fokotsa boima ba 'mele le ho hloekisa' mele.
Ka lefu la tsoekere la mofuta oa 2, ho thibetsoe feela ho ja litlhapi:
- tsuba;
- letsoai;
- omisitsoeng;
- mafura.
Ka lefu la tsoekere la mofuta oa 2, ho thibetsoe feela ho ja litlhapi tse tsubang.
Lijarete
Porridge ke mohloli oa lik'habohaedreite tse telele, ke hore, tse kenngoeng butle butle ke 'mele, li fana ka maikutlo a tšoarellang a ho satiety mme ha li lumelle ho nyoloha ka tšohanyetso tsoekere ea mali. Ntle le moo, lijo-thollo li na le liprotheine tse ngata, livithamini, fiber, li-trace.
Leha ho le joalo, ha se lijo-thollo tsohle le lijo-thollo tse entsoeng ho tsona tse ka thusang tsoekere. hobane ba na le GI e fapaneng. Re lokela ho hopola hore khoele e phehiloeng ka metsing e na le GI e tlase ho feta e tala. Empa lijo-thollo ka ho eketsoa ha lebese, botoro, tsoekere (esita le ka tse nyane) li eketsa GI.
Lithollo (le lijo-thollo tse tsoang ho bona) tse khothalletsoang lefu la tsoekere li kenyeletsa:
- Pearl harese (likarolo tse 22). Ntle le GI e tlase, molemo oa eona o ka har'a litaba tsa eona tse phahameng:
- livithamini A, B1, B2, B6, B9, E, PP;
- mahala ho gluten;
- lysine - amino acid eo e leng karolo ea collagen.
- Buckwheat Raw buckwheat e na le GI ea diyuniti tse 55, mme e phehiloe - 40 yuniti. Buckwheat e ruile ka:
- folic acid;
- tšepe;
- magnesium
- amino acid (mefuta e 16), ho kenyelletsa le e ke keng ea fumaneha.
- Oatmeal (diyuniti tse 40), e nang le khalori e tlase ebile e na le fiber e ngata.
- Wheat (likarolo tse 45). Melemo ea eona e kholo ke thepa ea eona e phahameng ea fiber, e nang le phello e ntle ho boemo le ts'ebetso ea tšilo ea lijo. Mefuta e molemo ka ho fetisisa ea lijo-thollo tsa koro ke arnautka, bulgur le spelling.
- Harese. Lijo-thollo tsa GI ke likarolo tse 35, lijo-thollo - 50 unit. E kenyeletsa:
- acid e sa mafura;
- beta carotene;
- tocopherol;
- manganese;
- phosphorus;
- calcium
- koporo
- a iodine litareng;
- Li-vithamine tsa B
Likarete tse sa khothalletsoang hore li sebelisoe ho lefu la pancreatic li kenyeletsa:
- raese (diyuniti tse 65);
- poone (diyuniti tse 70);
- semolina (diyuniti tse 60);
- nyalothe (70 unit).
Rosa e sootho ke mokhelo: GI ea eona ke likarolo tse 45.
Tekanyetso ea lijo-thollo tse khothalletsoang letsatsi le letsatsi ke 150 g.
Meroho
Meroho ho lumeloa hore ke lijo tsa tsoekere tse maling li theola lijo. Leha ho le joalo, polelo ena e fosahetse. Ha ho na lihlahisoa tse nang le tsoekere e tlase ea mali, ho na le lihlahisoa tseo tšebeliso ea tsona e sa e eketseng. Lihlahisoa tsena li kenyelletsa meroho. Lijo tsa hyperglycemia li tlameha ho li kenyelletsa lijong tsa hau.
Meroho ke karolo ea bohlokoa ea lijo tse phetseng hantle, hobane li na le livithamine le fiber, li na le mookotaba oa khalori le GI ka bongata ho tloha ho li-unit tse 10 ho isa ho tse 30. Meroho e na le tšusumetso e ntle tšebetsong ea sefuba sa ka mpeng mme e thusa ho fokotsa boima ba 'mele, e leng bothata ho bakuli ba bangata ba nang le maemo a phahameng a tsoekere ea mali.
Meroho ke karolo ea bohlokoa ea lijo tse phetseng hantle, hobane li na le livithamine le fiber, li na le mookotaba oa khalori le GI ka bongata ho tloha ho li-unit tse 10 ho isa ho tse 30.
Ho sebelisa khafetsa ho nkoa ho le molemo:
- zucchini;
- khábeche;
- radish;
- eggplant;
- likomkomere
- celery;
- pepere e monate;
- Asparagus
- litlama tse ncha;
- Lipopae
- Tomoso
- lehapu;
- linaoa tse tala;
- spinach
Meroho e lokela ho jeoa e ncha, e phehiloeng kapa e fuoe.
Monokotšoai le litholoana
Lijo tse nang le hyperglycemia li ka kenyelletsa litholoana le monokotsoai, empa eseng tsohle le ka bongata bo fokolang.
Litsebi tsa lefu la tsoekere li ka ja li-cherries.
Taba ke hore litholoana tsohle li na le lik'habohaedreite tse phahameng. Ka hona, o ka sebelisa feela bao GI ea bona e sa feteng 30 unit. Litholoana tsena le monokotsoai li kenyelletsa:
- Lemons;
- litholoana tsa morara;
- li-tangerine;
- liapole tse tala
- pears
- liapolekose tse tsoekere;
- libanana tse tala;
- Cherry
- currant e khubelu;
- tse tala;
- Meroho
- fragole e hlaha;
- gooseberry
Ka thoko, ho lokela ho buuoa ka avocados. Lithuto tsa tlhahlobo ea mali li netefalitse hore tholoana ena ea kantle ho naha e ntlafatsa tsoekere ea insulin ka ho theola maemo a tsoekere ea mali. Ka hona, e nkoa e le bohlokoa ho lefu la tsoekere la mofuta oa 2.
Li-legum
Li-legum ke mohloli oa protheine, fiber mme li na le lik'habohaedreite tse tsamaeang butle, tse anngoeng ntle le ho nka karolo ha insulin hape li tšoauoa ka GI e tlase (ho tloha ho 25 ho isa ho 35 unit).
Li-legum li tla tsoela batho ba nang le lefu la tsoekere la mofuta oa 2 molemo.
Litšobotsi tsena li etsa hore lipalesa li be molemo ho ba nang le lefu la tsoekere la mofuta oa 2. Leha ho le joalo, lihlahisoa tsena li na le lik'hilojule tse ngata, tse lokelang ho tsotelloa ha li kenyelletsoa lijong.
Ha o sebelisa linaoa, o lokela ho latela melao e meng:
- Tloaelo ea letsatsi le letsatsi ha ea lokela ho feta 150 g.
- Li-calorie tse tlaase ka ho fetisisa ke linaoa tse phehiloeng. Ka mofuta ona oa kalafo, ba boloka limatlafatsi tse ngata.
- Li-legames tse sa tsoakoang li ka se jeoe, hobane sena se tla lebisa ho keneng ha chefo e kotsi ho lefu la tsoekere.
Li-legum tse tloaelehileng ka ho fetisisa ke linaoa le lierekisi.
Linaoa ka sebopeho sa tsona li na le lintho tse ngata:
- livithamini A le C;
- batla lintlha: magnesium le potasiamo;
- pectin;
- protheine.
Ha u pheha lijana tse tsoang ka linaoa, e lokela ho ineloa ka metsing a batang bonyane lihora tse 12 ho qhibiliha li-oligosaccharides - lintho tse bakang ho bata.
Ka ho eketsa lierekisi ho ja khafetsa, u ka tlosa setlamorao.
Sebopeho sa lierekisi se kenyelletsa lintho tsa bohlokoa haholo, tseo:
- livithamini: A, K, H, B, E, PP;
- lintlha tsa morao-rao: magnesium, aluminium, tšepe, selenium, zinki, molybdenum, iodine, titanium;
- likhoele tsa lipid le tsa semela;
- starch.
Ho eketsa lierekisi lijong ka mehla, o ka tlosa tšilafalo ea pelo mme oa tloaela:
- mosebetsi oa tšilo ea lijo, liphio, sebete, pelo;
- mafura a metabolism;
- boemo ba cholesterol.
Nuts
U ka sebelisa linate bakeng la lefu la tsoekere. Ba tlatsa 'mele ka liprotheine, livithamini, liminerale, ho eketsa tsoekere ea tsoekere ke lisele le lisele. Leha ho le joalo, linate ke lijo tse nang le khalori e phahameng, ka hona, tekanyetso ea bona ea letsatsi le letsatsi ha ea lokela ho feta 30-60 g.
Li-peanuts, e leng liprotheine tse 30% le mafura a phahameng ka ho fetisisa le tse nang le tšilo ea lijo tse bonolo, li bohlokoa bakeng sa litšoaneleho tsa tsona tsa phepo. Ntle le moo, lierekisi li kenyelletsa:
- Li-vithamine tsa B;
- lintlha tsa morao-rao: selenium, magnesium, tšepe, manganese, zinki;
- asiti ea nicotinic;
- asiti ea ascorbic;
- calciferol.
Lialmonde li nkoa li le molemo ka ho fetisisa ho batho. E na le liprotheine tse 30% le mafura a 50%.
Lialmonde li nkoa li le molemo ka ho fetisisa ho batho. E na le protheine ea 30% le mafura a 50%, palo e kholo ea calcium le oli ea bohlokoa.
Walnut e bohlokoa haholo bakeng sa ho boloka ts'ebetso e tloaelehileng ea lisele tsa boko tse nang le matla a ho fokotseha maemong a khaello ea insulin le hyperglycemia. U ke ke ua ja lithollo feela, empa le li-decoctions tsa walnut partitions le makhasi.
Lintho tse etsang linate tsa cashew li kenya letsoho ts'ebetsong ea tsoekere ka potlako ke lisele le lisele, ka lebaka leo tsoekere ea mali e khutlelang ho tloaelehileng. Sehlahisoa se loketse hantle joalo ka senoko pakeng tsa lijo tse kholo.
Hazelnuts (hazel) - sehlahisoa se nang le khalori e ngata, 70% e nang le mafura a sa koaheloang. Ntle le moo, e kenyeletsa:
- li-amino acid;
- Lintho tsa protheine;
- fiber ea phepo;
- livithamini tse fetang 10.
Litsebi tsa lefu la tsoekere li khothaletsoa ho sebelisa li-hazelnuts ka foromo e tala eseng tse fetang 30 g ka letsatsi.
Linoko
Lethathamo la linoko tse thusang bakeng sa lefu la tsoekere le le lelelele. Lisebelisoa tsena tse monko o monate ha li ntlafatse tatso ea lijana feela, empa li khona le ho fokotsa tsoekere ea mali.
Li-phenols, tseo e leng karolo ea sinamone, li etsa mosebetsi o motle oa ts'ebetso ea ho ruruha e etsahalang tsoekere.
Ka mafu a manyeme, litsebi tsa phepo e nepahetseng li eletsa ho ela hloko linoko tse kang:
- Cinnamon Phenols, eo e leng karolo ea eona, e sebetsana hantle le ts'oaetso ea ts'oaetso e etsahalang ho lefu la tsoekere.
- Turmeric Spice ena ha e thusa ho theola tsoekere feela, empa e thusa le ho hloekisa le ho matlafatsa sebete le ho fokotsa boima ba 'mele.
- Cloves le ginger, tse tlatsetsang ho tloaelehang ha tsoekere ea mali.
- Nutmeg.
Litsebi tsa lefu la tsoekere li kopantsoe le ho nka linoko ka phello ea diuretic.
Lihlahisoa tse ling
E amohelehang bakeng sa lefu la tsoekere ke:
- lihlahisoa tsa lebese le lebese;
- lihlahisoa tsa soya;
- li-mushroom;
- tee le kofi, empa ntle le tsoekere le lebese.
Lactose ke ea mofuta oa lik'habohaedreite tse potlakileng, ka hona lebese le tala le eketsa tsoekere. Khetho e lokela ho fanoa ho lihlahisoa tsa lebese tse tšoaroang kalafo ea mocheso.
Li-chees ke tse loketseng tsoekere.
Sebetsa ke:
- li-yogurts tse sa koaheloang (tse tšoeu);
- botoro e entsoeng ka lapeng - sehlahisoa moo ho se nang lintho tse ntlafatsang tatso;
- Chisi
- chisi e nang le mafura a mangata (eseng ho feta 150 g ka letsatsi).
Lihlahisoa tsa soya ha li na kotsi ho lefu la tsoekere hape li thusa ho tlatsa khaello ea lintho tse fumanoang lihlahisoa tsa lebese tse thibetsoeng.
Li-mushroom li na le thuso ka lebaka la ho ba teng ha liprotheine tse ngata le li-carbohydrate tse butle butle ka sebopeho sa tsona.
U ka ja joang ho fokotsa tsoekere?
Ho theola tsoekere e maling, o hloka ho hlophisa lijo tsa hau ka melao e latelang:
- Qoba ho ja haholo le lijo tse ling.
- Ho hlola ho itšetleha ka lijo ka mokhoa oa ho hlahisa li-carbohydrate tse bonolo habonolo: ho baka, lijo tse potlakileng, liswiti.
- Lijo tsa letsatsi le letsatsi li lokela ho ba le lijo tse sa eketseng tsoekere ea mali, i.e., ho ba le GI ea li-unit tsa 50-55.
- 'Mele o lokela ho amohela bonyane 25 g ea fiber ka letsatsi, e thusang ho e lokolla ho chefo le ho liehisa ts'ebetso ea ho monya tsoekere ho tsoang ka mpeng ea lumen.
- - Ja lijo tse nang le carb e tlase.
Ho fokotsa tsoekere ea mali, ho hlokahala hore u qhele ka thōko ts'ebeliso ea lipompong.
Ho fepa moimana
Lijo tsa basali baimana ba nang le lefu la tsoekere ba lokela ho lumellana le endocrinologist. Litlhoko tse akaretsang li kenyeletsa tse latelang:
- Boleng ba matla ba letsatsi le letsatsi ba lijo ha boa lokela ho feta 2000-2200 kcal, ka botenya - 1600-1900 kcal.
- Lijo li lokela ho ba le 200-250 g ea lik'habohaedreite, 60-70 g ea mafura le palo e eketsehang ea protheine (1-2 g ka 1 kg ea boima ba 'mele).
- Ho hlokahala mehloli e meng ea livithamini A, lihlopha B, C le D, folic acid (400 mcg ka letsatsi) le iodide ea potasiamo (200 mcg ka letsatsi).
- Ho thibetsoe ho sebelisa lipompong, ice cream, chokolete, lero la morara, semolina kapa porridge ea raese.
Lijo tsa bana
Lijo tsa ngoana ea nang le lefu la tsoekere ha li tšoane le lijo tsa batho ba baholo. E lokela ho kenyelletsa:
- lihlapi tsa leoatle le lijo tsa leoatleng;
- litholoana le monokotsoai o sa lomosoang;
- mefuta eohle ea meroho ntle le litapole;
- litlama tse ncha le tse omisitsoeng;
- Lihlahisoa tse nang le mafura a mafura a mangata: lebese le halikiloeng le halikiloeng, kefir, yogurt, chisi ea chisi.
Lijo tsa ngoana tse nang le lefu la tsoekere li ka kenyelletsa lijo tsa leoatleng.
Boemo ba bohlokoa bakeng sa phepo e nepahetseng ea ngoana ea nang le lefu la tsoekere ke mokhatlo o hlophisitsoeng oa ho ja lijo: o lokela ho nooa makhetlo a 5-6 ka letsatsi. Ka nako e ts'oanang, bakeng sa lijo tsa hoseng, lijo tsa motšeare le lijo tsa mantsiboea li lokela ho jeoa 25% ea lijo tsa letsatsi le letsatsi, le lijong tse bohareng (2 lijo tsa hoseng, lijo tse bobebe tsa mantsiboea) - 10-15%.
Lisebelisoa tse tsebahalang tsa ho ja lijo tse matlafatsang
Lijo tse matlafatsang le tse matlafatsang li natefeloa feela ha li qala ho qaloa. Leha ho le joalo, ho na le lijana tse ngata tse monate, tse phetseng hantle le tse bonolo tse ka khahlang eseng feela ho batho ba lefu la tsoekere, empa le litho tsohle tsa lelapa.
Zucchini e khabisitsoeng ka boka li-mushroom le li-buckwheat
Zucchini e halikiloeng ke sejana se setle sa ho ja se loketseng lijo tsa motšeare kapa lijo tsa mantsiboea. Ho e pheha, o hloka ho nka:
- Zucchini tse 1;
- 50 g ea li-buckwheat;
- 50 g ea lieie;
- Li-champignone tse peli tse kholo;
- 1 langa le le lej;
- 100 g ea chisi e thata;
- letsoai;
- Litlama tsa Mataliana
- pepere e khubelu;
- 1 tbsp. l oli ea limela.
Zucchini e halikiloeng ke sejana se setle sa ho ja se loketseng lijo tsa motšeare kapa lijo tsa mantsiboea.
Mahlale a ho pheha a tjena:
- Pheha li-buckwheat ka metsing a letsoai.
- Grate lieie le lihoete, khabeloa khora li-mushroom hantle. Tšela ntho e 'ngoe le e' ngoe ka pane le fry ka oli e nyane. Kenya letsoai, pepere le litlama tsa Italy ho latsoa.
- Hlohlelletsa likhalase tse halikiloeng ka Fry.
- Ba hlatsoa zucchini, ba e khaola ka halofo ebe ba sebelisa khaba ho hloekisa lipeo.
- Likhetla tse nyane tsa chisi li beoa ka tlase halofo e 'ngoe le e ngoe ea zucchini, li tlatsitsoe ka ho tlatsoa, likana tse tšesaane tsa langa le le lej li beoa holimo.
- Zucchini e beoa ka sejelong sa ho baka. Ka tlase, tšela metsi a manyane (0.5 cm) ebe o baka metsotso e 3040 ka mocheso oa 180 ° C.
- Metsotso e 15 pele pheletso ea ho baka, zucchini e fafatsoa ka chisi e halikiloeng.
Onion-squid minced schnitzel
Bakeng sa ho pheha nka:
- 500 g squid;
- Lehe 1
- Hlooho e nyane ea onion;
- meroho le likhahla;
- li-lawcrumbs;
- oli ea limela;
- letsoai;
- pepere.
Onion-squid minced schnitzel e kanna ea kenyelletsoa lethathamong la tsoekere.
Lokisetsa schnitzel ka tsela e latelang:
- Litopo tsa squid ka grind ea nama. Nama e halikiloeng eketsa marang-rang, letsoai le pepere.
- Eiee e khabeloang hantle e halikiloe ka pane ebe e eketsoa ka nama e halikiloeng hammoho le litlama tse halikiloeng.
- Li-Schnitzels tse nang le botenya bo seng bo fetang 1 cm li thehoa ho tsoa ho nama e lokiselitsoeng, e tšeloa ka lehe le otiloeng, ebe ka liscrinks ebe li halikiloe ka metsotso e 5 pan e futhumetseng hantle.
Stuffed hop zrazy
Lijana li lokiselitsoe ho tsoa metsong e latelang:
- 500 g ea ho cauliflower;
- 4 tbsp. l phofo ea raese;
- 1 Bongata ba eiee e tala.
Mahlale a ho pheha a kenyelletsa mehato e latelang:
- Fokotsa khaba bakeng sa inflorescence, pheha metsotso e 15 'me u lumelle ho pholile.
- Grind sehlahisoa se koetsoeng, eketsa 3 tbsp. l phofo, letsoai ebe u tlohela hlama metsotso e 30.
- Lokisetsa ho tlatsoa ho tsoa ka lehe le halikiloeng le phehiloeng hantle le lieie e tala e lohiloeng.
- Tšela libolo ho tloha hlama ea khábeche, qoaea ka matsoho ho fihlela sebopeho sa likuku, lintho tse nang le lehe le onion, ho khaola le ho hlophisa patties.
- Tšela sekhahla se seng le se seng ka phofo ea raese, e tšela ka pane e bolileng esale pele le Fry metsotso e 9 ka mocheso o tlase.
Li-pancake tsa Rye Blueberry
Ho lokisa sopho ena e monate, o hloka ho nka:
- Li-blueberries tse 150 g;
- 1 tbsp. phofo ea rye;
- Lehe 1
- Mekotla e 2 ea 1 g ea limela tsa stevia;
- 200 g chisi e nang le mafura a fokolang;
- ½ tsp soda le ho e sentse;
- oli ea limela;
- letsoai.
Mahlale a ho pheha a tjena:
- Stevia e kolobisitsoe ka 300 ml ea metsi a belang mme e siuoa metsotso e 15.
- Li-Blueberries lia hlatsuoa ebe lia omisoa.
- Ka sekotlolo se se nang matsoho ho hlohlelletsa lehe, chisi ea chate, tincture ea stevia, eketsa letsoai le kopaneng le phofo.
- Tšela hlama ka ho eketsa oli ea meroho. Kenyelletsa monokotsoai.
Li-pancake li phehiloe ka pane e futhumetseng hantle.
