Likarolo tsa mantlha tsa lijo tsa batho ba nang le lefu la tsoekere letsatsi le letsatsi:
- meroho le litholoana
- lihlahisoa tsa lijo-thollo le lihlahisoa tsa lebese,
- nama
- lihlapi
- linate.
Sehlopha se seng le se seng sa lihlahisoa se fa 'mele phepelo e itseng ea limatlafatsi. Nahana ka seo lijo-thollo, nama, meroho le litholoana li re fang sona. Le mokhoa oa ho etsa lenane la batho ba nang le lefu la tsoekere, e fane ka limatlafatsi le ho thibela kholo ea tsoekere ea mali.
Ke lenane la lijo tse nepahetseng bakeng la lefu la tsoekere?
- Palo ea lik'habohaedreite - e lekantsoeng ke sesupo sa XE (likarolo tsa bohobe) sehlahisoa se seng le se seng sa lijo. Lenane le felletseng la XE ka letsatsi ha lea lokela ho feta 20-22, bakeng sa lijo tse le 'ngoe u ke ke ua ja tse fetang 7 XE, haholo-holo 4-5 XE.
- Lijo tse tsoakiloeng (li fana ka tsoekere e maling maling ka likarolo tse nyane). Bakuli ba nang le lefu la tsoekere ba hloka lijo tse hlano ho isa ho tse tšeletseng ka letsatsi.
- Likahare tsa khalori ea menu li bohlokoa bakeng sa batho ba 2 ba lefu la tsoekere. Ka mofuta ona oa lefu, palo ea likhalori ea letsatsi le letsatsi e lekantsoe, 'me taolo ea boima ba' mele, ea hlasimolohile.
- Glycemic index ea lihlahisoa (GI) - e bontša sekhahla sa ho kenngoa ha lik'habohaedreite ka mala. Mahe a linotsi, tsoekere, lero, lihlahisoa tseo butle-butle li kenellang tsoekere e bonolo li na le index e phahameng ea glycemic. Li na le phepo e fokolang feela, hobane li baka kholo e matla tsoekere ea mali. Ts'ebeliso ea bona e khonahala hammoho le bongata bo bongata ba meroho (meroho), e kopantseng ho kenngoa ha lik'habohaedreite tse bonolo.
- Ho sitoa ho latela bongata ba lik'habohaedreite le likarolo tsa bohobe ho kotsi ka ho itahlela ka matla tsoekere.
- Tšebeliso ea lijo tse nang le index e phahameng ea glycemic e na le hlooho e bohloko, ho lahleheloa ke kelello.
- Ka lipalo life kapa life tse fosahetseng tsa "insulin", mokuli oa lefu la tsoekere a ka oela ka har'a komello e nang le ho holofala litsing tsa boko.
- Ka tsoekere e phahameng e tsitsitseng, ho hlaha mathata a mangata:
- lefu la pelo
- ho tšoenyeha ho potoloha ka sekepeng,
- ho ruruha ha meno
- gangrene ea libaka tse tlase.
Nahana ka lijo life tse ka etsang hore ho be le lijo tse nang le phepo e nepahetseng bakeng sa lefu la tsoekere.
Meroho
- sopho ea meroho
- borscht
- maqhutsu
- hop e phehiloeng
- eggplant e halikiloeng
- salate tse ncha tsa meroho ka nako (hop, likomkomere, pelepele, tamati),
- salate ea meroho e phehiloeng,
- caviar ea meroho (seplantla sa squir kapa squash),
- vinaigrette
- Meroho ea meroho e sa tsoa omisoa.
Karolo ea sejana sa meroho ha e na 1 XE ea lik'habohaedreite ho fihlela 20-25 kcal. Palo eohle ea meroho ka lenaneng la letsatsi le letsatsi e fihla ho 900 g. Ho feta moo, sejo se seng le se seng se lokela ho ba halofo ea sejana sa meroho mme meroho e lokela ho qala.
Ho na le khothatso bakeng sa lefu la tsoekere: tlatsa halofo ea poleiti ka sekotlolo sa meroho, kotara ka protheine le kotara ka carbohydrate. Ebe u ja salate pele, ebe o ja protheine le lik'habohaedreite qetellong ea lijo. Kahoo, ho kenngoa tsoekere butle ka mpeng ho netefatsoa mme ho eketsoa tsoekere ea mali. Bala haholoanyane sehloohong se reng "Meroho"
Litholoana le monokotsoai
Thibelo ena e sebetsa ho litholoana tse nang le index e phahameng ea glycemic - morara, libanana, lifeiga, li-cherries tse monate, mehla, mahapu le liapole. Litholoana tse tšoaroang ka mocheso (jeme, likhomphutha le tsoekere, litholoana tse omisitsoeng) li na le moeli.
- pears
- cherries
- plums
- liapole
- litholoana tsa lamunu.
Hoo e ka bang monokotšoai leha e le ofe o bontšoa ho batho ba lefu la tsoekere:
- currant
- fragole
- gooseberry
Palo ea litholoana ka letsatsi e fihla ho 300g kapa 2 XE. Tsena ke liapole tse nyane tse 2-3, li-plums tse 3-4, lipere tse 2, li lokela ho jeoa lijong tse 2 tse arohaneng. U lokela ho ja monokotsoai kapa likhechana tsa litholoana qalong ea lijo. Bala haholoanyane ho li-rubric tsa Fruits le Berries.
Lijo-thollo: lijo-thollo le lijo-thollo
Bohobe le bijoux le tsona ke tsa lihlahisoa tsa lijo-thollo. Bakeng sa batho ba nang le lefu la tsoekere, ho ka khothalletsoa ho ja bohobe ba Wholemeal. E na le fiber mme e fana ka index ea glycemic e tlase. Macaroni, joalo ka molao, e etsoa ka phofo ea premium e nang le fiber e nyane. Ka hona, boteng ba bona ho menu bo lumelloa ka litekanyetso tse nyane, eseng tse fetang 200 g ka letsatsi (e baloa ke XE).
Nuts
- kedare
- lialmonde
- walnuts
- hazelnuts.
- Li-walnuts li na le zinki le manganese, li hlokahala ho fokotsa tsoekere ea mali.
- Lintho tse sebetsang tsa almonds li hlohlelletsa tlhahiso ea manyeme le insulin.
- Li-peanuts - hloekisa mabota a methapo ea mali ho tsoa ho cholesterol, fokotsa khatello ea mali.
- Kedare e matlafatsa methapo ea mali, e folisang tšoelesa ea qoqotho.
- Lithollo tsa Hazelnut li na le potasiamo le calcium, tse fanang ka elasticity ho methapo ea mali.
Lihlahisoa tsa lebese
Lihlahisoa tsa lebese li na le potasiamo e hlokahalang, calcium, phosphorus hammoho le libaktheria tsa protheine le lactic acid. Ka lebaka la libaktheria tse phelang, lebese le bolila le fetole microflora ea mala mme le ntlafatsa digestibility ea lihlahisoa tsohle. Palo ea lihlahisoa tsa lebese ke 200-400 ml ka letsatsi. Tsena li kenyeletsa:
- lebese
- yoghur
- lebese le halikiloeng le halikiloeng,
- kefir
- chisi e nang le mafura a tlase le Casseroles e nang le mafura a manyane,
- cheesecake,
- dumplings.
Lihlahisoa tsa nama
Protein e etsa karolo ea 16-25% ea lijong. Sena se nka protheine e tsoang litsong tse fapaneng.
- meroho ea limela
- nama ya phoofolo
- ho tsoa litlhaping
- protheine e tsoang lihlahisoa tsa lebese.
Bakeng sa ho ja batho ba nang le lefu la tsoekere khetha nama e halikiloeng ea mali (haholo-holo ea bohlokoa bakeng sa lefu la tsoekere la mofuta oa 2, le tsamaeang le botenya le tlhoko ea ho fokotsa boima ba 'mele): khoho, mohatla, nama ea mmutla le nama ea khomo. Li-barcue, li-pork chops, soseji ha li kenyelletsoe ka thoko.
Lino tse tahang
Molao-motheo oa bohlokoa oa ho khetha lino tse tsoekere bakeng sa lefu la tsoekere ke tsoekere e fokolang, ho molemo ho mokuli.
Ke eng eo u ka e noang ho batho ba lefu la tsoekere?
- Tee ntle le tsoekere: e putsoa, e ntšo, limela.
- Metsoako ea tsoekere e omisitsoeng ea litholoana tse tsoekere.
- Solarle chicory.
- Metsi a nang le liminerale.
- Kofi (e phahamisa calcium e tsoang 'meleng, e potlakisang ts'enyeho ea methapo ea mali ho lefu la tsoekere).
- Lino tse tahang, haholoholo tseo tsoekere e fetang 5%, hammoho le biri (khalori le lik'habohaedreite).
- Jelly - e na le starch (carbohydrate) le tsoekere.
- Li-jusi tse monate (li na le index e phahameng ea glycemic).
- hoo e ka bang halofo (55-60%) ea lik'habohaedreite,
- karolong ea bohlano (20-22%) ea mafura,
- le palo e nyane haholo (18-20%) ea protheine.
Ho ja limatlafatsi tse lekanang 'meleng ho netefatsa ho khutlisoa ha lisele, mesebetsi ea tsona ea bohlokoa, le matla. Ka hona, ho bohlokoa ho etsa moralo oa mokuli ea nang le lefu la tsoekere hantle, ho mo fa tsohle tse hlokahalang, ho thibela mathata le ho lelefatsa bophelo.
