Lijo le lefu la tsoekere
Mofuta oa 2 oa lefu la tsoekere ke lebaka la tšebeliso e feteletseng ea lijo tse nang le lik'habohaedreite. Ha lik'habohaedreite li robehile matsohong, tsoekere e kena maling a motho. Palo ea bona e sa khaotseng e ka sebelisoa nakong ea ho ikoetlisa ka thata, ka ho sebetsa ka thata.
Haeba mokhoa oa bophelo o lula fatše, tsoekere e feteletseng e lula maling. Tse ling tsa tsona li bokella sebete. Tsoekere e setseng e senya limolek'hule tsa hemoglobin le marako a methapo ea mali.
Motheo oa kalafo ea lefu la mofuta oa bobeli ke lijo kapa phepo e nepahetseng.
Phepo e fanang ka phepo e nepahetseng e fokotsa boholo ba lijo tsa k'habohaedreite. Ho bala palo e lekaneng ea lik'habohaedreite ka letsatsi, ho sebelisoang likarolo tse bitsoang bohobe. Sena ke eng
Likarolo tsa bohobe kapa mokhoa oa ho bala li-menu
- hoseng - likarolo tse peli tsa insulin;
- nakong ea lijo tsa motšehare - 1.5;
- ka shoalane - 1.
Ho lumeloa hore karolo e le 'ngoe ea bohobe e na le:
- 12 g ea tsoekere;
- 25 g bohobe ba rye (boima ba lekhoba le le leng);
- 20 g ea bohobe bo tšoeu;
- 250 ml ea lebese, kefir (ena ke khalase e le 'ngoe e tlatsitsoeng ho brim);
- 200 ml ea yogurt;
- 15 g ea bijoux, buckwheat, semolina, phofo, oatmeal, harese, nyalothe kapa raese;
- Li-peas tse 100 g (likhaba tse 7);
- Li-beets tse 150 g (sekhechana se le seng);
- Litapole tse 1 tse boholo bo itekanetseng kapa litapole tse peli tsa litapole tse khotliloeng;
- 100 g apricot (likotoana tse 2-3);
- 20 g ea lehapu (selae se le seng);
- 150 g ea lamunu (sekotoana se le seng);
- 70 g banana (halofo);
- 100 g melon (sekhechana se le seng);
- 90 g ea apole (1 apole e tloaelehileng);
- 70 g ea morara (sehlopha sa morara oa 10-12);
- 20 g ea chokolete.
Ha u lokisa lijo tse jang, palo ea likarolo tsa bohobe lihlahisoa tsa nama ea nama ea kolobe e nkuoa hloko. Lihlahisoa tse nang le lik'habohaedreite tse ka tlase ho 5 g ea boima ba sehlahisoa, Lipalo tsa XE ha li na taba.
Lijo tse joalo tsa carb tse tlase li kenyelletsa meroho e mengata:
- khábeche
- mokopu le zucchini,
- eggplant
- likomkomere le tamati
- pepere e monate
- celery le lihoete,
- Li-beet le radish,
- salate le lieie,
- meroho.
Menyu: Carb e leka-lekaneng kapa e tlaase?
Kajeno, ho na le mefuta e 'meli ea lijo.
- Ea pele ea bitsoa tekano, e kenyelletsa lethathamong la letsatsi le letsatsi palo e lekaneng ea lik'habohaedreite (30 XE) ka letsatsi. Lijo tse joalo li thusa ho boloka mmele o phetse hantle 'me li thibela litlhaselo tse matla. Melao ea "menu" e leka-lekaneng e khothaletsa hore u se ke oa qeta ho feta 7 XE ka lijo. Ka hona, lenane la tsoekere le na le lijo tse jang khafetsa, makhetlo a 6,7 ka letsatsi.
- Ho bitsoa mofuta oa bobeli oa menu ea lijo carb e tlase. E beha meeli ea letsatsi le letsatsi ea lik'habohaedreite ho 2-2,5 XE. Ka nako e ts'oanang, litaba tsa protheine ea lijo lia eketseha. Lijo tse nang le carb e tlase li ipehile e le kalafo e sebetsang e folisang lefu la tsoekere la 2 ntle le meriana. Lenaneo la nama ea carb e tlase e na le eng?
- protheine ea liphoofolo: nama, likhoho, tlhapi;
- protheine ea meroho: li-mushroom,
- lijo tsa leoatleng;
- mahe
- lihlahisoa tsa lebese: chisi, botoro;
- meroho
Litlhare tsa lefutso tsa lefu la tsoekere
Lipheko tse 'maloa tsa tlholeho li thusa ho felisa lefu la tsoekere kapa ho laola nts'etsopele ea lona. Li sebetsa ka litsela tse 'maloa:
- fana ka tsoekere e tlase ea mali;
- hloekisa sebete;
- hlohlelletsa mosebetsi oa lisele tsa beta tse hlahisang insulin, hape o hlohlelletsa
- ho thehwa ha lisele tse ncha tsa beta;
- eketsa hemoglobin maling;
- tlosa cholesterol;
- hanyetsana le tlhaselo ea helminthic.
Lipheko tse 'maloa tsa tlhaho li na le phello e rarahaneng. Mohlala, ginseng e hlohlelletsa nchafatso ea lisele tsa beta hape e fana ka mefuta e mengata ea li-vithamine, tse latellanang. 'Me peo ea folaxe e thusa ho nchafatsa le ho nchafatsa karolo ea tšilo ea lijo, ho hloekisoa ha bona, le ts'oaetso e hanyetsang
Phekolo ea pelo
Boloetse ba mofuta oa 2 bo amana haufi le ho tšoaroa ke sebete le mala.
Ka mekhoa e sa lokelang ea ho ja, e lulang libakeng tse sa sebetseng hantle, sebete se bokella chefo. Tabeng ena, sethala sa glucose se eketsehileng se thehoa maling.
Makhopho a makhopho a hlahisa insulin haholo, e sebetsa ka bongata bo bongata. Ho hanyetsa sebete ho fokotseha, ke hore, sebete ha se khone ho amohela tsoekere e ngata. Kamora ho sebetsa ka nako e telele ka meroalo e mengata, manyeme a fokola 'me a qala ho boloka insulin e sa lekaneng.
Li-spas tse nang le liminerale tse phekolang mafu a tšilo ea lijo (sebete, mpa, manyeme) lia thusa. Mohlala oa sebaka se joalo sa phomolo ke o mongata li-sanatorium tsa Metsi a Lihlaba tsa Metsing a Caucasian.
Mehloli ea liminerale e fana ka litlamorao tse latelang:
- susumetsa ts'ebetso ea ho tsoa ka mpeng le mala: (hloekisa mala);
- hlohlelletsa ho tsoa ha bile (hloekisa sebete le ho etsa hore mosebetsi oa eona o fokotsehe, eketsa ho hanyetsa ha lisele tsa sebete, bokhoni ba ho bokella glucose maling);
- eketsa matla a khoheli a lero la gastric (activating digestion);
- ho tloaela ho kenngoa ka mpeng (ka lebaka la ho hloekisoa ha eona);
- fokotsa ho ruruha ha tšilo ea lijo (ka lebaka la ho hlatsoa le ho felisoa ha chefo);
- fetisa ho potoloha ha mali sebakeng sa sebete le manyeme (a thusang ho tlosa chefo le phallo ea mali e nang le liminerale);
- e na le lintlha tsa morao-rao tse hlokahalang bakeng sa tsosoloso ea sele, joalo ka molao, sulfates ea magnesium, sodium, potasiamo ka bongata bo fapaneng.
Lithuto tsa 'mele
Litlamorao tse matlafatsang tsa thuto ea 'mele li thehiloe' neteng ea hore nakong ea ts'ebetso ea 'mele (ho matha, ho tsamaea, ho ikoetlisa, ho sesa, lipapali tse sebetsang, ho haha' mele), tsoekere ka har'a lisele e ea jeoa. Kahoo, lisele li na le monyetla oa ho nka karolo e 'ngoe ea tsoekere maling. Ha tšebetso ea 'mele e le matlafala, tekanyo ea tsoekere ea mali e ea fokotseha.
- Matla Boikoetliso: Ho haha 'mele, squats, ho phahamisa mochine oa khatiso, li-push-ups tse tsoang fatše.
- Koetliso ea Cardio Boikoetliso (matlafatsa methapo ea mali le pelo, ho ntlafatsa khatello ea mali le ho thibela ho hlaseloa ke pelo): sena ke ho matha, ho sesa, baesekele. Bakeng sa ba qalang, ho tsamaea. Qalong - tse nyane, ka hohle kamoo ho ka khonehang, ho fihlela limilimithara tse 500. Ho ea pele, nako le lipalo tsa lifapano li eketsoa ho ea ho 5 km ka letsatsi.
Ho bohlokoa ho tseba hore boikoetliso ba nako e telele bo koetlisang mamello bo na le thuso.
Yoga le ho silila
Ho silila ho ntlafatsa phallo ea mali, e tsamaisang lintho tse hlokahalang liseleng tsa litho le ho li tlosa chefo le chefo ho tsona. Ka hona, ho silila ho sebelisoa ho fokotsa boima ba 'mele, ho eketsa phallo ea mali mangoleng le ho fokotsa bohloko. Ho lefu la tsoekere, ho silila ho sebelisoa ho ntlafatsa boemo ba maoto. Ka hona, ho ikoetlisa ka mafolofolo ho etsoa sebakeng sa lumbosacral.
Mekhoa e mengata ea yoga e thusa ho fokotsa tsoekere ea mali, e eketsa khatello ea khatello ea maikutlo, e fetole metabolism le ho matlafatsa ho itšireletsa mafung. Boikoetliso bo bong le bo bong bo tsamaisana le ho hema ka nepo, e leng ho thatafatsang ho potoloha ha matla le ho khutlisetsa mesebetsi ea litho tse kulang, ha feela mekhoa ea khale e sa tloheloe.
