Lijo tsa lefu la tsoekere la letsoalo li fapane le tse fuoeng bakuli maemong a mang. Lefu lena le hlaha nakong ea kemaro, ka hona ho bohlokoa eseng feela ho thibela mathata a teng ho mme, empa hape eseng ho senya emong. Hangata lefu lena le tloha feela ka mor'a ho beleha.
Kotsi ea khaello ea phepo e sa laoleheng ho lefu la lefu la tsoekere ke efe?
Bakuli ba nang le lefu la tsoekere ba lokela ho feptjoa ho latela litlhahiso tsa ngaka. Haeba u sa etse sena, ja lijo tse thibetsoeng, tekanyo ea tsoekere ea mali e ka eketseha haholo, e leng se tla lebisa liphellong tse sa thabiseng ho 'm'a: ho nona haholo, ho fokola' meleng, ho tahoa, ho nyekeloa ke pelo, bofokoli, ho hlatsa, le ho se sebetse hantle hoa litho tsa ka hare tsa mmele le tsamaiso. Ho hlaha ha mathata a metabolism, mafu a manyeme, ho hanyetsa insulin hoa khoneha. Mali a marang-rang, ho koaloa ha methapo le methapo ho a khonahala.
Ka ho ja lijo tse seng molaong, tekanyo ea tsoekere ea mali e ka eketseha haholo, ea lebisa ho litlamorao tse sa thabiseng ho mme.
Ho tlola lijo tse khothalletsoang bakeng sa GDM ho tla lebisa litlamorao tse ling tse mpe. Keketseho e kholo ea boholo ba masea e khonahala Hangata ho na le li-pathologies tsa kholo ea fetus. Ho potoloha ha mali pakeng tsa 'mele oa mme le lehe le emong hoa khathatseha. Ho tsofala pele ho nako ea placenta hoa tsebahala. Ka tekanyo e ntseng e eketseha ea tsoekere maling, ho sebetsa hangata ho ba thata; mosali oa tsoa likotsi, o beleha nako e telele, o utloa bohloko bo boholo, o fola nako e telele.
Tataiso ea lijo tsa bakhachane
Nakong ea boimana, ho bontšoa phepo e nepahetseng. Re tla tlameha ho lahla lihlahisoa tse nang le litlatsetso tsa maiketsetso, li-preservatives, dae. Lihlahisoa tse tsubileng, liswiti tsa lebenkele ha li lumelloe. Hoa hlokahala ho hana joala, lino tse monate.
Ho hlokahala hape ho fokotsa tšebeliso ea kofi le lino tse ling tse nang le kofi.
Lijo li lokela ho ba bonyane 6. Sena se tla thusa ho thibela tlala e kholo. Lijo li lokela ho lekana; Lijo li lokela ho ba le livithamini le liminerale tse hlokahalang bakeng sa bophelo ba ngoana le bo mme. Likahare tsa khalori ea letsatsi le letsatsi li fapana ho tloha 2000 ho ea ho 2500 kcal.
Lijo tse nang le lik'habohaedreite tse eketsehileng e lokela ho ba tse rarahaneng. Ke feela 40% ea karolelano ea khalori kaofela. Liprotheine li lokela ho ikarabella bakeng sa 30-60%. Phepo e nepahetseng ea lefu la tsoekere la melemo le eona e lokela ho ba le mafura a ka bang 30%. Meroho, litholoana li lokela ho khethoa ka index e nyane ea glycemic.
Kamora ho ja, hora hamorao ho hlokahala ho lekanya boemo ba tsoekere.
Ho qoba mathata a ka bang teng, ho kgothaletswa ho hlahisa litlolo tse ncha ka tumello ea ngaka.
Mokhoa oa matla
Lijo tse 6 li hlokahala ka letsatsi. Sebelisa metara khafetsa. Ka litekanyo tse phahameng tsa tsoekere, phepo e ea fetoloa, lihlahisoa tse ling ha li qheleloe ka thoko. Ha boleng bo hlophisitsoe ka mokhoa o tloaelehileng, lijana tse sa khetholloang li lumelloa ho kenngoa butle-butle menyu.
Bakeng sa lijo tsa hoseng, lijo-thollo li lokela ho jeoa. Li phehe ka metsi a mangata. Ntle le moo, ho khothalletsoa ho kenyelletsa salads ho tsoa ho litholoana le meroho e lumelletsoeng lijong tsena.
Lijo tse bobebe li na le sejana se bobebe sa protheine le seno se lumelletsoeng.
Lijo tsa motšehare li na le sopho, e lokiselitsoeng ka meroho ea khomo ea meroho kapa ea bobeli. Ntle le moo, o hloka ho ja nama kapa tlhapi e nang le sejana se lehlakoreng se lumelloang. Ho tlatselletsa ho lumelloa ka liseke tse 1-2 tsa bohobe le lero kapa compote.
Motšehare o hloka ho ja litholoana kapa meroho e lumelletsoeng. Khalase ea kefir kapa yoghur hape e loketse.
Lijo tsa mantsiboea li khothalletsoa lijana tse bobebe. Ho khothalletsoa ho fepa nama kapa tlhapi, ho li tlatselletsa ka sekotlolo sa lehlakore se bobebe.
Lihora tse 1-2 pele ho robala ho lumelloa ho noa khalase ea kefir.
Basali ba baimana ba ka ba le lefu la tsoekere
| Lihlahisoa tsa lebese | Cheese, tranelate, chisi ea chisi, tranelate e bolila, kefir, lebese. Yoghur ea tlhaho bakeng sa moaparo oa salate |
| Meroho, meroho | Zucchini, hop, mokopu, broccoli, lierekisi, linaoa, lihoete, lihoete, likomkomere, tamati, radish, litapole (tse halikiloeng) |
| Litholoana, monokotsoai | Watermelon, liapole, li-blackberry, liperekisi, lero, li-lingonberry, li-currants, li-cherries, li-pears, plums, raspberries |
| Lijarete | Buckwheat, oat, poone, perela, harese, nyalothe |
| Nama, tlhapi | Nama ea khomo, veal, mmutla, khoho, mohatla, herring |
| Mafura | Botoro, poone, mohloaare, oli ea soneblomo |
| Lino | Metsi, kofi, tee e tala, chicory, lero la tlhaho |
Ka lefu la tsoekere la letsoalo, u ke ke ua ja poroko ea raese.
Seo u sa se jang ka lefu la tsoekere
| Lihlahisoa tsa lebese | Lebese le phehiloeng, tranelate e bolila ea mafura, lebese le halikiloeng le phehiloeng, ayran, li-yogurts tse tsoekere |
| Meroho | Litapole tse halikiloeng, khaba e bolokiloeng ka pere, ho boloka |
| Litholoana, monokotsoai | Liapole, liphaenapole, melon, mango, morara, libanana |
| Lijarete | Manna, raese |
| Nama, tlhapi | Nama e phehiloeng hantle ka nama ea kolobe, likolobe, khantsi, letata, sebete sa cod, nama e tsubiloeng |
| Litekete | Keke, pastry, ice cream, chokolete, jeme, liswiti |
| Lino | Tai, tsoekere e tsoekere, lero la morara |
Menyu ea basali baimana ba nang le lefu la tsoekere
Lisebelisoa tsa beke li lokela ho kenyelletsa lijo tse fapaneng tse lumelletsoeng ho fumana limatlafatsi tsohle tse hlokahalang, limatlafatsi.
Lijo tse nang le lik'habohaedreite
Lijo tse bonolo tsa lik'habohaedreite li lokela ho fokola, empa li behelletsoe ka thoko ho menu. E lumelloa ho ja lijo-thollo, meroho le litholoana tse nang le index e tlase ea glycemic. Haeba GI ea sehlahisoa e phahame, ho molemo hore u se ke ua e ja kapa ua e eketsa ka bongata.
Nako e khothalletsoang ea tšebeliso ke halofo ea pele ea letsatsi. Mantsiboea, palo ea lijo tse nang le lik'habohaedreite e lokela ho fokotsoa.
E le mehloli ea protheine, o ka sebelisa litlhapi.
Lijo tsa liprotheine
E le mehloli ea protheine, o ka sebelisa nama, tlhapi, mahe, lihlahisoa tsa lebese. Linate le li-mushroom li lumelloa. Ho tsoa mehlolong ea limela, li-legames, soya le lihlahisoa tse entsoeng ho eona li loketse.
Nama e mafura, lijo tse potlakileng li khothalletsoa hore li behelle kantle ho li-menu, kaha li ka baka ho senyeha boemong ba motho.
Ho ja protheine ho lumelloa letsatsi lohle.
Lijo tse mafura
U hloka ho ja mafura a phetseng hantle: oli ea meroho, linate, tlhapi. Ho tsoa ka bongata ba lijo tse monate tse mafura, lore, nama e mafura e tla tlameha ho tloheloa.
Ho khothalletsoa ho kenyelletsa ho porridge, chisi ea chate. Sebelisa hamolemo hoseng.
Ho hana mafura ho ke ke ha khoneha ka ho felletseng: ho hlokahala hore a thehe 'mele oa ngoana hantle.
