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Lefu la tsoekere ke lefu leo ho lona taolo ea boima ba 'mele e lokelang ho ama nako ea nako ea eona.
Ho laola boima ba 'mele hoa hlokahala hape ho thibela mathata a ka hlahang ha lefu le ntse le eketseha.
Boima bo nepahetseng - hobaneng taolo e le bohlokoa?
Batho ba nang le lefu la tsoekere la 1 hangata ba fokotsa boima ba 'mele,' me bakuli ba nang le lefu la tsoekere la mofuta oa 2, maemong a 80-90%, ho fapana le moo, ba na le li-kilogram tse ngata.
- Batho ba nang le lefu la tsoekere la mofuta oa 1 ba lokela ho etsa sena ho thibela ho felloa ke metsi 'meleng le nts'etsopele ea lefu la tsoekere. Mathata a hlaha hobane tsoekere e kenang maling ha e kene liseleng, empa e hloelloa ka har'a moroto, athe 'mele o lula o sena mohloli oa matla. Ho e etsa, o qala ho theola glycogen ea sebete le mesifa le mafura a bolokiloeng, ha motho a ntse a theola boima ba 'mele kapele.
- Bakeng sa ba nang le lefu la tsoekere la mofuta oa 2 'me ba le boima ba' mele haholo, ho khutlela ho lona ho tloaelehileng ho thusa ho felisa lefu lena (botenya ke e 'ngoe ea lintho tse etsang hore lisele li fetoha insulin le lefu la tsoekere li hlahang), hape li thibeleng nts'etsopele ea atherossteosis, e bakang infraction ea myocardial kapa stroke.
Ho fokotsa mmele ka lefu la tsoekere?
Ho fokotsa boima ba 'mele, bakuli ba nang le lefu la tsoekere la mofuta oa 2 ba hloka ho latela melao e latelang:
- Tlosa lijo tse eketsang tsoekere lijong tsa hau. Tsena li kenyelletsa mefuta e meng ea lijo-thollo: nyalothe, raese, harese, hammoho le bohobe, litapole, liswiti, tsoekere, lihoete, lilakane;
- - Ja mahe a mangata, lijo tsa leoatleng, meroho, nama, litlama, linaoa;
- Bapala lipapali ka cheseho. Ho matha, ho tsamaea, ho sesa, mojaro oa motlakase o nang le li-dumbbells le bara li loketse. Mefuta e tšoanang ea mojaro e loketse batho ba mofuta oa 1 le oa 2 oa lefu la tsoekere;
- Ja makhetlo a 5 kapa a 6 ka letsatsi, etsa karolo ea 200-300 ml;
- - Noa lino tse fetang 2 tsa metsi. Ka kakaretso, o hloka ho noa metsi lenyorong le lenyenyane haholo.
- Hape, linoko tse monate, tse tsubeloang, tse letsoai, 'maraka le botoro, meroho e halikiloeng, bijoux, soseji, mayonesiise, lihlahisoa tsa lebese tse mafura, joala bo lokela ho tlosoa lijong.
Sekhahla se nepahetseng sa ho fokotsa boima ba 'mele bakeng sa lefu la tsoekere la 2 ke li-kilos tse 2-3 ka khoeli.
Litlhahiso li tlameha ho lateloa ho fihlela motsotso oa ha boima bo khutla ho tloaelehileng. Lihlahisoa tse thathamisitsoeng tse ka sebelisoang ho fokotsa boima ba 'mele li ke ke tsa fokotsa boima ba' mele feela, empa hape le takatso ea lijo e leka-lekaneng.Kamora ho theola boima ba 'mele ka li-kilos tse 2-3, liphetoho tse ntle li se li qalile' meleng: boemo ba tsoekere le cholesterol lia fokotseha, khatello ea mali e ea fokotseha.
Motho ea nang le lefu la tsoekere o eketsa boima ba 'mele joang?
Hangata, batho ba nang le lefu la tsoekere la mofuta oa pele ba na le boima ba 'mele bo tebileng, moo insulin' meleng e khaotsang ho hlahisoa. Boloetse bona bo nkoa bo sa phekolehe ka hona mehato e reretsoeng ho laola boima ba 'mele ea hau e bohlokoa ho boloka litekanyetso tse tloaelehileng tsa tsoekere ea mali, tseo kamora ho ja li sa lokelang ho feta boleng ba limilimithara tse 6,0.
O ka eketsa boima ba 'mele ka ho latela melao e latelang:- Lekanya litlhoko tsa khalori tse fuoeng boima ba 'mele;
- Itloaetse lijo tse tloaelehileng, ja makhetlo a 4-6 ka letsatsi ka likarolo tse nyane;
- Boloka palo ea mafura / protheine / carbohydrate e kenang 'meleng. Karolelano ea bona e nepahetseng ke 25% / 15% / 60%.
- Ja lijo tsa tlhaho;
- Fokotsa lijo tse monate le tse tsoekere.
Le lefu la tsoekere la mofuta oa 1 lumelloa ho sebelisa:
- Porridge: buckwheat, harese ea perela;
- Nate;
- Kofi le tee ntle le tsoekere;
- Apple, lipere, lemone, lilamunu, plums;
- Lihoete, zucchini, lieie, li-beet;
- Litholoana tse entsoe, metsi a liminerale;
- Mahe a linotsi tsa tlhaho.
E thibetsoe ho sebelisa Lihlahisoa tse latelang:
- Libanka, limmoukie, lipie le tse ling tse apesitsoeng, ntle le tomoso ntle le tomoso;
- Chokolete, liswiti, tsoekere, likuku;
- Litlhapi le nama;
- Paseka, lijo tse fumanehang habonolo.
- Ho noa joala le ho tsuba koae ha ho ratehe haholo.
Bohlokoa! Mofuteng oa 1 oa lefu la tsoekere, ha ho kgothaletswe ho enta litekanyetso tse kholo tsa insulin, hobane ho tlola tsoekere hangata ho etsa hore motho a phele hantle 'meleng le hore a tsoele pele ka mafu.
Taolo ea boima ba 'mele ke o mong oa mesebetsi ea mantlha ea lefu la tsoekere. E u lumella ho boloka maemo a tsoekere a tloaelehile, ho thibela nts'etsopele ea maloetse a kotsi, mme ka linako tse ling e bile e lebisa ho hlaphoheloe ka botlalo. Ho latela litsebi, ka linako tse ling batho ba nang le lefu la tsoekere la mofuta oa 2 ba hloka ho theola boima ba 'mele ebe lefu lena lea fokotseha.
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