Selemo se seng le se seng, lefu la tsoekere la mofuta oa 2 le fetoha lefu le atisang ho hlaha. Ka nako e tšoanang, bokuli bona bo lula bo sa phekolehe, 'me kalafo ea antidiabetes e fokotseha haholo ho boloka bophelo ba mokuli le ho thibela nts'etsopele ea mathata a tebileng.
Kaha lefu la tsoekere ke lefu le bakoang ke mathata a metabolic, a bohlokoa ka ho fetisisa kalafong ea lona ke lijo tse matla tse kenyang lijo tse nang le lik'habohaedreite le mafura a mangata.
Pheko ena ea ho ja e thusa ho boloka maemo a tsoekere a mali ka tlhaho ka tlhaho, ntle le ho eketsa tekanyetso ea lithethefatsi tsa insulin le tse theolelang tsoekere.
Lenane la glycemic
Kajeno, litsebi tse ngata tsa endocrin li lumela hore phepo e fokolang ea lik'habohaedreite e na le tšusumetso e kholo ho fetisisa lefu la tsoekere la mofuta oa 2. Ka mokhoa ona oa phepo, mokuli o khothalletsoa ho sebelisa lijo tse nang le index ea glycemic e tlase haholo.
Lenane la glycemic ke letšoao le fuoeng lihlahisoa tsohle ntle le mokhelo. E thusa ho tseba palo ea lik'habohaedreite tseo ba nang le tsona. Ha index e le holimo, lihlahisoa tsa lik'habohaedreite tse eketsehileng li na le menyetla ea ho eketseha ha tsoekere ea mali.
Lenane la glycemic le phahameng ka ho fetisisa le na le lihlahisoa, tse kenyelletsang palo e kholo ea tsoekere kapa starch, tsena ke liswisi tse fapaneng, litholoana, lino tse tahang, lino tsa litholoana le lihlahisoa tsohle tse bakiloeng ke phofo e tšoeu.
Le ha ho le joalo, ho lokela ho hlokomeloe hore ha se linotsi tsohle tsa nama ea kolobe tse mpe ka ho tšoanang ho bakuli ba nang le lefu la tsoekere. Batho ba nang le lefu la tsoekere, joalo ka batho bohle, ba hloka lijo tse nang le lik'habohaedreite tse rarahaneng, e leng mohloli o ka sehloohong oa matla bakeng sa bokong le 'meleng.
Li-carbohydrate tse bonolo li kenngoa kapele ke 'mele' me li baka phallo e matla ea tsoekere ea mali. Empa 'mele o nka nako e telele ho chesa lik'habohaedreite tse rarahaneng, nakong eo tsoekere e kenang butle butle maling, e thibelang boemo ba tsoekere ho nyoloha ho fihla maemong a bohlokoa.
Lihlahisoa le index ea bona ea glycemic
Lenane la glycemic le lekantsoe ka likarolo tsa 0 ho isa ho 100 kapa ho feta. Ka nako e ts'oanang, letšoao la diyuniti tse 100 le na le tsoekere e hloekileng. Kahoo, ha tlhahiso ea tlhahiso ea glycemic e atametse ho 100, e na le tsoekere e eketsehileng.
Leha ho le joalo, ho na le lihlahisoa tseo boemo ba tsona ba glycemic bo fetang letšoao la li-unit tse 100. Lebaka ke hobane lijong tsena, ntle le lik'habohaedreite tse bonolo, ho na le mafura a mangata.
Ho latela index ea glycemic, lihlahisoa tsohle tsa lijo li ka aroloa ka lihlopha tse tharo tse latelang:
- Ka index ea "glycemic" e tlase - ho tloha ho 0 ho isa ho 55 unit;
- Ka index ea glycemic e tloaelehileng - ho tloha ho likhato tse 55 ho isa ho tse 70;
- Ka index ea "glycemic" e phahameng - ho tloha ho li-unit tsa 70 le kaholimo.
Lihlahisoa tse tsoang sehlopheng sa ho qetela ha li lokele phepo e nepahetseng mofuteng oa 2 oa lefu la tsoekere, kaha li ka baka tlhaselo ea hyperglycemia mme ea lebisa ho glycemic coma. E lumelloa ho li sebelisa feela maemong a sa tloaelehang haholo le ka bongata bo fokolang haholo.
Lenane la lihlahisoa tsa glycemic le susumetsoa ke lintlha tse kang:
- Sebopeho. Ho ba teng ha fiber kapa ja lijo ka har'a sehlahisoa sa lijo ho fokotsa haholo indices ea glycemic. Ka hona, hoo e batlang e le meroho eohle e na le thuso haholo ho batho ba lefu la tsoekere, ho sa tsotelehe hore ke lijo tsa lik'habohaedreite. Ho etsahala se tšoanang ka raese e sootho, oatmeal le rye kapa bohobe ba korong;
- Mokhoa oa ho pheha. Bakuli ba lefu la tsoekere ba tšoaelitsoe tšebeliso ea lijo tse halikiloeng. Lijo tse nang le lefu lena ha lia lokela ho ba le mafura a mangata, kaha sena se thusa ho eketsa boima ba 'mele bo eketsehileng mme se ntlafatsa ho hloka insulin ha insulin. Ntle le moo, lijo tse halikiloeng li na le index ea "glycemic" e phahameng.
Lijana tse phehiloeng kapa tse nang le mafura li tla ba molemo ho lefu la tsoekere.
Tafole
Index ea meroho le litlama tse nyolohang:
| TSIETSI | GLYCEMIC INDEX |
| Parsley le basil | 5 |
| Lettuce la makhasi | 10 |
| Eiee (e tala) | 10 |
| Tomate e ncha | 10 |
| Broccoli | 10 |
| K'habeche e tšoeu | 10 |
| Pepere ea Bell | 10 |
| Dill meroho | 15 |
| Makhasi a spinach | 15 |
| Asparagus ea hlaha | 15 |
| Radish | 15 |
| Mehloaare | 15 |
| Lioli tse ntšo | 15 |
| Bokhabane ba Braised | 15 |
| Kholifulawa (motsamaisi) | 15 |
| Brussels ea hlaha | 15 |
| Leek | 15 |
| Pepere ea Bell | 15 |
| Likomkomere | 20 |
| Lilete tse phehiloeng | 25 |
| Li-clove tsa Garlic | 30 |
| Lihoete (tse tala) | 35 |
| Kholifulawa (e halikiloeng) | 35 |
| Lierekisi tse tala (tse ncha) | 40 |
| Caviar ea Eggplant | 40 |
| Li-String Beans String | 40 |
| Meroho e jeoang | 55 |
| Li-beets tse phehiloeng | 64 |
| Litapole tse phehiloeng | 65 |
| Li-cobs tse halikiloeng | 70 |
| Zucchini caviar | 75 |
| Mokopu o phehiloeng | 75 |
| Zucchini e halikiloeng | 75 |
| Lithane tsa litapole | 85 |
| Litapole tse khotliloeng | 90 |
| Li-fries tsa Sefora | 95 |
Joalokaha tafole e bontša ka ho hlaka, meroho e mengata e na le index ea glycemic e tlase haholo. Ka nako e ts'oanang, meroho e na le livithamini le liminerale tse ngata tsa bohlokoa, mme ka lebaka la thepa e phahameng ea fiber ha e lumelle tsoekere ho kenngoa maling kapele haholo.
Ntho ea bohlokoahali ke ho khetha tsela e nepahetseng ea ho pheha meroho. Meroho ea bohlokoa ka ho fetisisa e entsoe ka metsi kapa e phehiloe ka metsing a letsoai hanyane. Lijana tse joalo tsa meroho li lokela ho ba teng tafoleng ea mokuli oa lefu la tsoekere hangata kamoo ho ka khonehang.
Lenane la litholoana le litholoana:
| Currant e ntšo | 15 |
| Lemon | 20 |
| Cherry | 22 |
| Plum | 22 |
| Morara | 22 |
| Plums | 22 |
| Bbb | 25 |
| Meroho | 25 |
| Monokotšoai oa lingonberry | 25 |
| Prunes (litholoana tse omisitsoeng) | 30 |
| Li-ramatiki | 30 |
| Bolila liapole | 30 |
| Litholoana tsa apricot | 30 |
| Monokotsoai o khubelu | 30 |
| Leoatle buckthorn | 30 |
| Cherry | 30 |
| Meroho | 32 |
| Liperela | 34 |
| Liperekisi | 35 |
| Malalanje (a monate) | 35 |
| Kharenate | 35 |
| Likomkomere (tse ncha) | 35 |
| Liapolekose tse omisitsoeng (litholoana tse omisitsoeng) | 35 |
| Nectarine | 40 |
| Mathata | 40 |
| Monokotšoai oa Gooseberry | 40 |
| Blueberries | 43 |
| Blueberries | 42 |
| Monokotšoai oa Cranberry | 45 |
| Morara | 45 |
| Kiwi | 50 |
| Persimmon | 55 |
| Mango | 55 |
| Melon | 60 |
| Banana | 60 |
| Liphaenapole | 66 |
| Lebone | 72 |
| Lirosa (litholoana tse omisitsoeng) | 65 |
| Matsatsi (litholoana tse omisitsoeng) | 146 |
Litholoana le monokotsoai o mongata o kotsi ho bakuli ba nang le lefu la tsoekere la mofuta oa 2, kahoo o lokela ho ba hlokolosi haholo, ho kenyeletsoa lijong tsa hau. Ho molemo ho fana ka likhahla tsa liapole tse sa lomosoang, lilamunu tse fapaneng le monokotsoai o bolila.
Lethathamo la lihlahisoa tsa lebese le index ea bona ea glycemic:
| Liee tse thata | - |
| Chisi ea Suluguni | - |
| Brynza | - |
| Low Fat Kefir | 25 |
| Lebese la letlalo | 27 |
| Cheese e nyane ea mafura | 30 |
| Cream (mafura a 10%) | 30 |
| Lebese lohle | 32 |
| Yogurt e Nyane (1.5%) | 35 |
| Chisi ea mafura a mangata (9%) | 30 |
| Boima ba Curd | 45 |
| Meroho ea Litholoana | 52 |
| Feta chisi | 56 |
| Letsoai le bolila (le mafura a 20%) | 56 |
| Chisi e sebetsitsoeng | 57 |
| Letsoai le bolila la chisi | 70 |
| Lebese le monate le kolobelitsoeng | 80 |
Ha se lihlahisoa tsohle tsa lebese tse nang le molemo ho tsoekere. Joalokaha u tseba, lebese le na le tsoekere ea lebese - lactose, eo hape e buang ka lik'habohaedreite. Ho ts'oaroa ha eona ho phahame haholo lihlahisoa tsa lebese tse nang le mafura tse kang tranelate e bolila kapa chisi ea chisi.
Ntle le moo, lihlahisoa tsa lebese tse mafura li ka eketsa cholesterol 'meleng oa mokuli mme tsa baka liponto tse eketsehileng, tse sa amoheleheng mofuteng oa 2 lefu la tsoekere.
Index ea Glycemic Index ea Lihlahisoa tsa Liprotheine:
| Fish crayfish | 5 |
| Sosebelisoa | 28 |
| Soseji e phehiloeng | 34 |
| Lithutsoana tsa Crab | 40 |
| Lehe (1 pc) | 48 |
| Omele | 49 |
| Li-cutlets tsa litlhapi | 50 |
| Sebete sa nama ea khomo ea likhomo | 50 |
| Hotdog (1 pc) | 90 |
| Hamburger (1 pc) | 103 |
Mefuta e mengata ea nama, likhoho le litlhapi li na le index ea glycemic, empa sena ha se bolele hore li ka jeoa ka bongata. Kaha sesosa se ka sehloohong sa lefu la tsoekere la 2 le boima haholo, ka lefu lena hanyane hose lijana tsohle tsa nama ha li na lijo tse nang le mafura a mangata.
Melao ea phepo e nepahetseng
Lijo tsa lefu la tsoekere la mofuta oa 2 li kenyelletsa ts'ebetsong ea melao e 'maloa e tlamang.
Ntho ea pele le ea bohlokoahali ke ho tlosoa ho felletseng ha lijo tsa tsoekere le mofuta ofe kapa ofe oa lipompong (jeme, liswinki, likuku, likuku tse monate, jj.). Sebakeng sa tsoekere, o lokela ho sebelisa lino-tsoekere tse sireletsehileng, joalo ka xylitol, aspartame, sorbitol. Palo ea lijo e lokela ho eketsoa makhetlo a 6 ka letsatsi. Ho lefu la tsoekere, ho khothalletsoa ho ja hangata, empa ka likarolo tse nyane. Nako ea nako pakeng tsa lijo ka seng e lokela ho ba khutšoanyane, eseng lihora tse fetang tse tharo.
Batho ba nang le lefu la tsoekere ha baa lokela ho ja lijo tsa mantsiboea kapa ho ja haholo bosiu. Nako ea ho qetela ea ho ja ha ea lokela ho ba ka mor'a lihora tse peli pele ho robala. U boetse u hloka ho latela melao e meng e 'maloa:
- Nakong ea motšehare pakeng tsa lijo tsa hoseng, lijo tsa motšeare le lijo tsa mantsiboea, mokuli o lumelloa ho nkha litholoana le meroho e mecha;
- Litsebi tsa lefu la tsoekere li eletsoa ka matla hore li se ke tsa tlola lijo tsa hoseng, hobane li thusa ho qala mosebetsi oa 'mele kaofela, haholoholo, ho folisa metabolism, eo e leng eona taba ea bohlokoahali ho lefu lena. Lijo tsa hoseng tse loketseng ha lia lokela ho ba boima haholo, empa li ba pelo;
- Lisebelisoa tsa kalafo bakeng sa mokuli ea lefu la tsoekere li lokela ho ba le lijo tse bobebe, tse phehiloeng ka nako eo kapa tse phehiloeng ka metsing, hape li na le mafura a fokolang. Pele u lokisa lijana tsa nama leha e le efe, ho hlokahala hore o khaole mafura ohle ho eona, ntle le mokokotlo, mme ho hlokahala hore o tlose letlalo ho likhoho. Lihlahisoa tsohle tsa nama e lokela ho ba tse ncha le tse phetseng hantle ka moo ho ka khonehang.
- Haeba motho ea nang le lefu la tsoekere a le boima bo feteletseng, joale boemong bona, lijo ha lia lokela ho ba ka carb e tlaase feela, empa e nang le khalori e tlaase.
- Ho mellitus ea lefu la tsoekere, motho ha a lokela ho ja li-pickles, marinade le nama e tsubiloeng, hammoho le linate tse letsoai, likhakeletsi le likatse. Ntle le moo, o lokela ho tlohela mekhoa e mebe, e kang ho tsuba kapa ho nwa joala;
- Litsebi tsa tsoekere ha lia haneloa ho ja bohobe, empa li tlameha ho etsoa ka phofo ea premium. Ka lefu lena, bohobe bo lomeng ka botlalo le bohobe ba mabele kaofela, hammoho le bohobe ba matlapi, bo tla ba molemo haholo;
- Hape, porridge, ka mohlala, oatmeal, buckwheat kapa poone, e tlameha ho ba teng ka lenaneng.
Mokhoa oa lefu la tsoekere o lokela ho ba thata haholo, hobane ho kheloha hofeng ho ka baka ho senyeha ha boemo ba mokuli ka tšohanyetso.
Ka hona, ho lula ho le bohlokoa haholo ho bakuli ba nang le lefu la tsoekere ho beha hloko lijo tsa bona le ho latela kemiso ea letsatsi le letsatsi, ke hore, ho ja ka nako, ntle le ho phomola nako e telele.
Mohlala oa senotlolo sa tsoekere e phahameng:
1 letsatsi
- Lijoa tsa hoseng: li-porridge tse tsoang ho oatmeal ka lebeseng - likotoana tse 60, lero la rantipole le sa tsoa khuoa - likarolo tse 40;
- Lijo tsa motšeare: liapole tse halikiloeng - likotoana tse 35 kapa liapolesa ntle le tsoekere - 35 yuniti.
- Lijo tsa motšeare: sopho ea pea - li-unit tse 60, salate ea meroho (ho latela sebopeho) - eseng tse fetang 30, likhechana tse peli tsa bohobe ba lijo-thollo - likoto tse 40, senoelo sa tee (ho molemo ho feta tala) - likarolo tse 0;
- Phutso ea mots'eare. Salate ea rantipole e halikiloeng ka li-prunes - e ka bang 30 le 40 unit.
- Lijo tsa mantsiboea Buckwheat porridge e nang le li-mushroom - 40 le amayuniti a 15, likomkomere tse ncha - likoto tse 20, selae sa bohobe - likotoana tse 45, khalase ea metsi a nang le liminerale - likoto tse 0.
- Bosiu - mokotla oa kefir e mafura a tlase - likarolo tse 25.
Letsatsi la 2
- Lijoa tsa hoseng. Chese e nang le mafura a tlase e nang le siling ea apole - likotoana tse 30 le 30, senoelo sa tee e tala - likarolo tse 0.
- Lijoa tsa hoseng tsa bobeli. Sekoa sa litholoana tsa Cranberry - 40, yuniti e nyane - li-unit tse 70.
- Lunch Sopho ea linaoa - likotoana tse 35, casserole ea tlhapi - 40, salate ea khalase - likarolo tse 10, likoto tse 2 tsa bohobe - likoto tse 45, decoction ea litholoana tse omisitsoeng (ho latela sebopeho) - likoto tse ka bang 60;
- Phutso ea mots'eare. Sengoathoana sa bohobe se nang le chisi ea feta - likotoana tse 40 le tse 0, senoelo sa tee.
- Lijo tsa mantsiboea Veji e jeoang - lijuniti tse 55, selae e le 'ngoe ea bohobe - likotoana tse 40-45, tee.
- Bosiu - senoelo sa lebese la skim - likarolo tse 27.
3 matsatsi
- Lijoa tsa hoseng. Li-pancake tse nang le morara o omisitsoeng - li-unit tsa 30 le 65, tee e nang le lebese - li-unit tsa 15.
- Lijoa tsa hoseng tsa bobeli. Liapole tse 3-4.
- Lunch Borsch ntle le nama - likotoana tse 40, tlhapi e halikiloeng e nang le meroho - 0 le likoto tse 5, likotoana tse peli tsa bohobe - likoto tse 45, senoelo sa rosehip infusion - likarolo tse 20.
- Phutso ea mots'eare. Salate ea litholoana - likoto tse ka bang 40.
- Lijo tsa mantsiboea White hop e fuoeng li-mushroom - likarolo tse 15 le 15, selae sa bohobe 40 - likotoana, senoelo sa tee.
- Bosiu - yogurt ea tlhaho - likarolo tse 35.
4 letsatsi
- Lijoa tsa hoseng. Protein omelette - li-unit tse 48, bohobe ba lijo-thollo kaofela - likoto tse 40, kofi - 52 unit.
- Lijoa tsa hoseng tsa bobeli. Lero le tsoang liapole - 40 mayuniti, Cracker e nyane - 70 yuniti.
- Lunch Sopho ea tamati - likotoana tse 35, fillet ea khoho e halikiloeng ka meroho, lilakane tse 2 tsa bohobe, tee e tala e nang le selae ea linoko.
- Phutso ea mots'eare. Sengoathoana sa bohobe se nang le curd boima - 40 le 45 unit.
- Lijo tsa mantsiboea Li-cutlets tsa lihoete tse nang le yoghur ea 55 le li-unit tse 35, likotoana tse ling tsa bohobe tse 45, kopi ea tee.
- Bosiu - senoelo sa lebese likarolo tse 27.
Matsatsi a 5
- Lijoa tsa hoseng. Mahe a mabeli ka mokotleng - likarolo tse 48 (lehe le le leng), tee e nang le lebese la 15.
- Lijoa tsa hoseng tsa bobeli. Poleiti e nyane ea monokotsoai (ho latela mofuta oa - li-raspberries - likarolo tsa 30, fragole - likarolo tsa 32, jj.).
- Lunch Sopho ea khábeche e nang le k'habeche e ncha e tšoeu - likarolo tse 50, litapole tsa litapole - mayuniti a 75, salate ea meroho - likotoana tse 30, likotoana tse 2 tsa bohobe - likoto tse 40, compote - 60 unit.
- Phutso ea mots'eare. Cottage chisi e nang le cranberries - 30 le 40 mayuniti.
- Lijo tsa mantsiboea Li-cutlets tsa litlhapi tse nang le lefu la tsoekere - li-unit tse 50, salate ea meroho - li-unit tse ka bang 30, bohobe - diyuniti tse 40, senoelo sa tee.
- Bosiu - khalase ea kefir - 25 mayuniti.
Tataiso ea phepo e nepahetseng ea lefu la tsoekere e hlalositsoe videong ena.
