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Lijo palo ea 9 - ke eng?
Bakeng sa batho ba nang le lefu la tsoekere, phepo e nepahetseng ha se "sesebelisoa" feela sa ho lokisa boima, empa hape ke "moriana" oa bohlokoahali.
Tafole ea No. 9 ke lijo tse nang le phepo e ntle tse nang le lik'habohaedreite tse bonolo tse jang nama.
Bohlokoa ba lijo tsena ke ho kenyelletsa ho ja limatlafatsi tse tlotsitsoeng habonolo ka lijo le thibelo ea mafura. Lijo tse nang le khalori e phahameng li nkeloa sebaka ke tse ling tse nang le fiber e ngata, livithamini le liminerale.Lijo No. 9 li kenya letsoho ho li-metabolism tsa "metabolic" tseo ho tsona lik'habohaedreite li nkang karolo, 'me li thibela tlolo ea metabolism ea mafura. Ka thuso ea ona, o ka tseba hore na lijo tse nang le lik'habohaedreite tse ngata hakae ka lijo. Lijo tse joalo tsa bongaka ke eng?
Tšobotsi e akaretsang ea tafole ena ke mokhatlo oa tšebeliso ea lijo tse nang le likhalori tse tlase, tse fihlelletsoang ka ho kopanya mafura a liphoofolo le lik'habohaedreite. Palo ea liprotheine tse fanoeng le lijo e lokela ho lumellana le tloaelo ea 'mele.
Lijo tsa palo ea 9 li ntlafatsoa ho latela mekhoa e latelang:
- ho khetholloa ha tsoekere, e nkeloang ke sorbitol kapa xylitol;
- phokotso ea palo ea lik'habohaedreite habonolo
- thibelo e leka-lekaneng ea sodium chloride, cholesterol le lintho tse ekeletsang;
- ho eketseha ha fiber ea lijo, livithamini le lintho tsa lipotropic;
- tšebeliso ea lijo tse halikiloeng tse phehiloeng le tse phehiloeng, hangata tse fokolloang haholo ebile li halikiloe.
Lijo tsa 9 ha li khothalletsoe feela ho mofuta oa 1 le lefu la tsoekere la 2. Khomarela molao-motheo ona oa phepo e nepahetseng:
- batho ba itšetlehileng ka insulin
- bakuli ba leng sethaleng sa ho ithuta ho mamella 'mele ho li-carbohydrate,
- le mafu a kopaneng,
- nakong ea kemolo
- boteng ba maloetse a kulang le asthma ea bronchial, tafoleng ea 9 ke ea bohlokoa bakeng sa ho thibela ho fetela ha mafu le ho ntlafatsa boiketlo ba bakuli.
Lijo "Tafole ea 9": lijo le lik'halori
Boleng ba lijo le lihlahisoa tsa tsona tsa khalori li bohlokoa haholo, ka hona, phepo ea batho ba nang le lefu la tsoekere e kenyelletsa ho nahanela likhalori le matla a tlisoang ke lijo tse kenyellelitsoeng.
Sebopeho sa matla "tafoleng e 9":
- mafura - ho tloha ho 70 ho isa ho 80 g;
- liprotheine - ho tloha 100 g;
- lik'habohaedreite - ho fihlela ho 400 g;
- letsoai la tafole - ho fihlela ho 12 g;
- mokelikeli - ho fihlela lilithara tse peli.
- Ho tsoekere ea lefu la tsoekere, matla a felletseng a sebelisoang ka letsatsi ha a lokela ho ba 2300 kcal.
- Boholo ba lijo ha boa lokela ho feta 3 kg.
- Ho tlameha ho hlophisa bonyane lijo tse 6 ka letsatsi.
- Lihlahisoa tsohle li etsoa ka bonolo (ho baka, ho belisa kapa ho otla).
- Ho khothalletsoa ho tsamaisa lik'habohaedreite ka ho lekana letsatsi lohle.
- Mocheso oa lijo tse feliloeng e lokela ho ba mocheso oa kamore.
- Etsa bonnete ba hore o na le lijo tse bobebe le ho ikoetlisa ka tsela e fokolang.
Lijo No. 9 li bohlokoa haholo ho batho ba fetang boima ba 'mele, kaha li thusa ho fokotsa metabolism ea carbohydrate le ho thibela nts'etsopele ea mathata a metabolism ea mafura. Lijo tse nang le phepo e nepahetseng li etsa hore ho qojoe botenya le mathata a lefu la tsoekere.
Lihlahisoa tse lumelletsoeng le tse thibetsoeng:
| O ka: | Ha ho khonehe: |
| Lihlahisoa tsa phofo tse sa sebetseng le bohobe | Mofuta oa 'muffin le puff |
| Lijo tse nang le mafura a fokolang le likhoho tsa likhoho | Letata, likhantsi, lijo tse ka makotikoting, ho tsuba nama le lisoseji |
| Litlhapi tse nang le mafura a manyane, litlhapi tse ka makotikong ka tamati le lero la hae | Litlhapi tse mafura, tse tsubeloang le tse halikiloeng ka letsoai, caviar |
| Lehe la khoho le bonolo le phehiloeng (ho seng ho feta 1-1.5), omele ea protheine | Yolks |
| Lihlahisoa tse tlase tsa lebese | Ceske, chisi tse monate le chisi tse nang le letsoai |
| Botoro (ghee ebile e sa qhekelle), oli ea meroho | Mafura a ho pheha le a nama |
| Lithollo (oatmeal, buckwheat, harese, nyalothe), maleatlana | Semolina, raese, bijoux |
| Meroho, ho latela mekhoa e lumellehang ea lik'habohaedreite (litapole, lihoete, k'habeche, lierekisi tse tala, li-beet, mokopu, zucchini, lettuce, tamati, likomkomere, li-eggplant) | Meroho e khaotsoeng le e letsoai |
| Monokotšoai o mocha le litholoana ka mokhoa o fe kapa o fe (jelly, compotes, mousses, liswiti ho sebaka sa tsoekere) | Banana, morara, morara o omisitsoeng, mehla, lifeiga, tsoekere, ice cream, jeme, mahe a linotsi. |
| Mustard, Pepper le Horseradish (limited) | Li-sauces tse halikiloeng, tse halikiloeng le tse mafura |
| Lijo-thollo (lisalli tse nang le meroho e mecha, caviar ea meroho, herring e kolobisitsoeng, tlhapi e halikiloeng le nama, li-salads tse nang le lijo tsa leoatleng, chisi e sa lomosoang le jelly e mafura a fokolang) | |
| Lino (kofi le tee le kenyelletso ea lebese, lino tse tsoang ho meroho, monokotsoai o monate le litholoana, moro ho tloha lethekeng) | Lirosa tse nang le tsoekere tse nang le tsoekere, lero la morara |
Mefuta ea phepelo ea lijo No. 9 bakeng sa mofuta oa 1 le lefu la tsoekere la 2
Phepo e fanang ka phepo ea lefu la tsoekere la mofuta oa 1 le mofuta oa 2 e fapane.
- Likahare tsa khalori ea lijo tsa letsatsi le letsatsi li lokela ho fokotsoa boemong ho tloha ho 2800 ho isa ho 3100 kcal e le hore u ka fumana sephetho se nepahetseng. Hona ho lekane mehatong ea pele ea lefu lena. Boemong bo matla ba lefu lena (mofuta oa lefu la tsoekere la 1 lefu la tsoekere), lithibelo tse matla haholo li tlameha ho beoa phepong, ka hona, litaba tsa khalori ea lijo tse sebelisoang ka letsatsi ha lia lokela ho feta letšoao la 2300 kcal. Lijo li lokela ho ba li-fractional, ho fihlela makhetlo a 5-6 ka letsatsi. Li-buns tse monate le tse tsoang li lokela ho tlosoa lijong.
- Lijo No. 9 tsa batho ba nang le lefu la tsoekere la mofuta oa 2 le amanang le lefu lena le utloahala ebile ha ho na lithibelo. Empa ho lokela ho hopoloa hore ka mofuta ona oa lefu lena, ho nona hangata ho hlaha, ka hona, ho kgothaletsoa ka botlalo ho sa kenye lijo tse nang le mafura le lik'habohaedreite tse bonolo tse jang lijo. Phekolo e kanna ea kenyelletsa ho kenyelletsoa ha lihlahisoa tse kotsi, tseo hangata li lekaneng ho thibela nts'etsopele ea mathata. Ha ho na le tsoekere ka har'a moroto, sehlahisoa se fokolang se ka kenyelletsoa lijong.
Lijo tse nepahetseng bakeng sa letsatsi
Sebopeho sa lijo tse amohelehang lijong tsa 9 tsa batho ba nang le lefu la tsoekere
| Lebitso la sehlahisoa | Boima g | Liprotheine% | Mafura% | Carbohydrate% | ||
| Bohobe bo sootho | 150 | 8,7 | 0,9 | 59 | ||
| Lebese | 400 | 12,5 | 14 | 19,8 | ||
| Oli | 50 | 0,5 | 42 | 0,3 | ||
| Bolila tranelate | 100 | 2,7 | 23,8 | 3,3 | ||
| Chisi e thata | 30 | 7,5 | 9 | 0,7 | ||
| Chisi ea chisi | 200 | 37,2 | 2,2 | 2,4 | ||
| Nama | 200 | 38 | 10 | 0,6 | ||
| Lehe la khoho | 1 pc 43-47 | 6,1 | 5,6 | 0,5 | ||
| Lihoete | 200 | 1,4 | 0,5 | 14,8 | ||
| Hop | 300 | 3,3 | 0,5 | 12,4 | ||
| Liapole | 300 | 0,8 | - | 32,7 | ||
| Li-groats tsa Buckwheat | 80 | 6,4 | 1,2 | 51,5 | ||
Lenaneo le nepahetseng la letsatsi le le leng
Lijoa tsa hoseng
- li-porridge tsa buckwheat (li-buckwheat - 40 g, botoro - 10 g);
- tlhapi kapa tlhapi ea nama (tlhapi kapa nama - 60 g, botoro - 5 g);
- kofi e fokolang ka lebese kapa tee (lebese - 40 ml).
Lijoa tsa hoseng tsa bobeli:
kefir - 200 ml.
Lunch
- sopho ea meroho (hop - 100 g, litapole tse kolobisitsoeng - 50 g, lihoete - 20, langa le le lej - 20 g, tranelate e bolila - 5 g, oli ea meroho - 5 g);
- litapole - 140 g;
- nama (e phehiloeng) - 100 g;
- apole - 150-200 g.
Tee e phahameng:
senoelo sa tomoso (kvass) - 200-250 ml.
Lijo tsa mantsiboea
- chisi ea chisi le rantipole zrazy (chisi ea chisi - 40 g, lihoete - 80 g, li-rye crackers - 5 g, semolina - 10 g, lehe la likhoho - 1 pc.);
- lihlapi (tse phehiloeng) - 80 g;
- khábeche - 130 g;
- tee (e nang le xylitol kapa sorbitol) - 200 ml.
Lijoa tsa bobeli:
kefir - 200 ml.
Bohobe ba rye ka letsatsi bo ke ke ba jeoa bo sa feteng 200-250 g.
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