Ka lefu la tsoekere la mofuta oa 2, phepo e nepahetseng, hammoho le ho ikoetlisa ka ho lekaneng, ke eona pheko e ka sehloohong. Mofuteng oa 1 oa lefu la tsoekere, ona ke mohato o lumellanang oa ho laola maemo a tsoekere ea mali haufi le a motho ea phetseng hantle.
Lijo tsohle tse lijong li lokela ho khethoa ke index ea glycemic (GI). Ke letšoao lena leo li-endocrinologists li khomarelang ha li etsa kalafo ea phepo. Lijo tsa letsatsi le letsatsi li kenyelletsa meroho, litholoana, lihlahisoa tsa liphoofolo le lijo-thollo. Ho bohlokoa ho khetha lijo tse nang le likarolo tsa trace le livithamini ho netefatsa ts'ebetso e tloaelehileng ea mesebetsi eohle ea 'mele.
Khafetsa lingaka li khothaletsa ho kenyeletsoa mopeleto oa lijo tsa lefu la tsoekere. Lebaka la qeto ee ke lefe? Ho araba potso ena, re tla hlahloba hore na index ea glycemic e ngotsoe joang, melemo ea eona bakeng sa 'mele oa motho, le li-recipe tsa lijana tse' maloa li hlahisoa.
Glycemic Index (GI) ea pelehi
GI - ena ke pontšo e bonts'a sekhahla sa ho senyeha ha sehlahisoa le phetoho ea sona ho tsoekere. Ho ea ka index ena, ha ho kopantsoe feela phepo ea lijo tsa tsoekere, empa le lijo tse 'maloa tse reretsoeng ho loants'a botenya le taolo ea boima ba' mele.
GI e kanna ea eketseha ho latela boleng ba sehlahisoa le kalafo ea eona ea mocheso. Ha e le hantle, molao ona o sebetsa ho litholoana le meroho. Mohlala, lihoete tse ncha li na le sesupo sa li-unit tse 35 feela, empa li-unit tse 85 tse phehiloeng. Sena sohle se bakoa ke tahlehelo ea fiber nakong ea kalafo ea mocheso, e ikarabellang bakeng sa phallo e ts'oanang ea tsoekere maling.
Fragola e lahleha haeba lino tse entsoe ka litholoana. GI ea bona e entsoe ka mokhoa oa li-PIECES tse 80 le ho feta, mme e ka baka tsitsipano e matla tsoekere ea mali ka 3 ho isa ho 4mmol / l ka mor'a metsotso e 10 feela ka mor'a ho e sebelisa.
Liphakeng, GI e ka eketseha ho tloha ho feto-fetoheng ha tsona, ha lera la phaposi le phahama. Ho lefu la tsoekere, ho lumelletsoe tse latelang:
- buckwheat;
- mopeleto;
- harese groats;
- perela ea perela;
- raese e sootho
Bakeng sa ho utloisisa matšoao a GI ho batho ba nang le bokuli bo monate, o hloka ho tseba tekanyo e itseng. GI e arotsoe ka mekhahlelo e meraro:
- ho fihla ho li-PIERES tse 50 - letšoao le tlase, motheo oa lijo tsa mokuli;
- Diyuniti tse 50 - 69 - ka kakaretso, lijo li ka jeoa makhetlo a 'maloa ka beke;
- Diyuniti tse 70 le kaholimo - lijo le lino tse nang le sesupo se joalo tlasa thibelo e thata li ka baka hyperglycemia.
Hape, ha u khetha lijo, ho lokela hore ho eloe hloko litlatsetso tsa bona tsa khalori. Lihlahisoa tse ling li na le sesupo sa 0 PIECES, empa sena ha se ba fe tokelo ea ho ba teng lijong, phoso eohle ke litaba tsa khalori le boteng ba cholesterol e mpe.
Ts'ireletso ea phofo e lokela ho ba teng lijong tsa beke le beke ka makhetlo a mane, hobane lijo-thollo li phahame haholo lik'hilojule.
GI e ngotsoeng ho lekana le PIECES tse 45, likhalori ka ligrama tse 100 tsa sehlahisoa e tla ba 337 kcal.
Lisebelisoa tse sebetsang
Spelling e nkoa e le moqapi oa koro. Ka kakaretso, e ngotsoeng ke sehlopha sa mefuta e fapaneng ea koro. Hona joale, mefuta ea eona e tummeng ka ho fetisisa ke birch. Leha ho na le mefuta e meng: odnozernyanka, koro ea Timofeev, e ngotsoe joalo-joalo.
Dvuzernyanka e nkuoa e le molemo ka ho fetisisa, ka lebaka la litaba tsa livithamini le liminerale ka har'a lijo-thollo. Ka koro e tloaelehileng, likarolo tsena kaofela li kentsoe litsebeng le likhetlong tsa lijo-thollo, tse tlosoang nakong ea ho sebetsoa.
E ngotsoe ka mokhoa o fumanehang mabenkeleng a mabenkele. Sena sohle se bakoa ke filimi ea hae e thata ho peel e koahelang lithollo. Phekolo e joalo ha e na thuso ho lihoai. Empa khetla e matla ea lijo-thollo e sireletsa poone ho litlamorao tse mpe tsa ecology le dintho tse radio.
Mofuta ona oa mopeleto o fetang halofo o na le protheine, e bohlokoa ho batho ba lefu la tsoekere. Ke ntlo ea polokelo ea vithamine B6, e loanang le cholesterol e mpe - bothata bo tloaelehileng ho bakuli ba nang le lefu la tsoekere.
Hape ho spelling ho na le livithamini le liminerale tse latelang:
- Li-vithamine tsa B;
- Vitamin E
- vithamine K;
- vithamine PP;
- tšepe
- magnesium
- zinki;
- calcium
- fluorine;
- selenium.
Limeleng tse lijo-thollo tse peli, se na le limatlafatsi tse ngata haholo ho feta lijalo tse ling tsa koro.
Spelling ha e bohlokoa ntoeng ea ho loants'a boima ba 'mele le botenya haholo - e' ngoe ea lisosa tsa lefu la tsoekere le sa itšetleheng ka insulin. Sena se bakoa ke GI ea eona e tlase, ke hore, e na le ho thata ho theola lik'habohaedreite. Litsebi tse ngata tsa phepo e kenyelletsa lijo-thollo tsena lijong tsa bona.
Metsoako ea lithollo tse qalikaneng e boreleli, e sebetsa ka mala ka hore ke mofuta oa garai e hloekisang. Tlosa likheo tsa lijo tse sa sebetsoang 'me u tlose chefo lipoteng. 'Me mabota a mala a eona a qala ho monya limatlafatsi tse ngata haholo.
Whitewash e na le nicotinic acid, e khothalletsang tlhahiso ea li-hormone tsa botona tsa botšehali, tseo ho tsona liharese tsa adrenal li kenang. Ka tlhahiso e lekaneng ea testosterone le dihydrotestosterone, mafura a 'mele a fetoloa likarolo tsa mesifa.
Ka hona, boemo ba tsoekere maling bo oa, bo bohlokoa haholo ho lefu la tsoekere la mofuta leha e le ofe.
Liphetoho tse ngotsoeng
Spelling e ka phehoa joalo ka sejana sa lehlakoreng kapa ea tšeloa e le sejana se thata. Poone ena e tsamaea hantle le litholoana tse omisitsoeng, meroho, nama le tlhapi. Lithollo tsa feiga tse phehiloeng ka metsotso e 15 ho isa ho tse 20, empa lijo-thollo tse felletseng li ka ba metsotso e 40 ho isa ho e 45. Karolelano ea metsi e nkuoa e le 'ngoe ho isa ho tse peli, ke hore, 200 ml ea metsi e hlokahala ka ligrama tse 100 tsa porridge.
Lijo tsa hoseng tse lokiselitsoeng tsoekere li tla khotsofatsa tlala ea hau nako e telele ka lebaka la litaba tsa eona tsa protheine. Ho ba teng ha lik'habohaedreite tse robehileng haholo ho tla ntlafatsa ts'ebetso ea boko. U ka pheha feela khalase ho fihlela e phehiloe, u e kopanye le tee ea mahe a linotsi (sefuba, khalase kapa acacia) ebe u eketsa linate le litholoana tse omisitsoeng ho latsoa. Ho khothalletsoa hore u li inamise metsotso e 'maloa ka metsing a futhumetseng.
Litholoana tse omisitsoeng le linate lia lumelloa:
- li-prunes
- lifeiga;
- liapolekose tse omisitsoeng;
- liapole tse omisitsoeng;
- mabokose:
- peanate
- walnut;
- lialmonde;
- makotomane;
- phaene ea linate.
Se ke oa tšoenyeha hore ho nkela tsoekere le mahe a linotsi ho ka baka keketseho ea tsoekere ea mali. Sehlahisoa sa lihlahisoa tsa linotsi tsa boleng bo holimo se na le GI ea li-PIERES tse ka bang 50. Empa pontšo ena ha e sebetse mahe a linotsi a tsoekere.
Ha ho lokisoe lijo tse monate tsa khefu ea hoseng feela, empa le lijana tse thata tsa lehlakoreng. Risepe e ka tlase ke ea mantlha, meroho e lumelletsoe ho fetoloa ho latela khetho ea tatso ea hau.
Bakeng sa para e halikiloeng ka meroho u tla hloka metsoako e latelang:
- e ngotsoe - ligrama tse 300;
- pepere ea bell - li-pcs tse 2 .;
- linaoa tse tala tse halikiloeng - ligrama tse 150;
- lierekisi tse halikiloeng - ligrama tse 150;
- onion e le 'ngoe;
- li-clove tse 'maloa tsa konofolo;
- pinch ea turmeric;
- sehlopha sa dill mane na le parsley;
- oli ea limela - thispone tse 2;
- letsoai ho latsoa.
Pheha ea phehiloeng e phehiloeng ka metsing a letsoai ho fihlela le bonolo, e ka ba metsotso e 20. Tšela oli ea meroho ka pane ebe o eketsa onion e khaotsoeng meheleng e meholo.
Fetisa metsotso e meraro. Fafatsa lierekisi le linaoa ka metsi a belang ebe u eketsa onion, eketsa feela pepere e khabisitsoeng. Mathata tlas'a sekwahelo se koetsoeng ka metsotso e mehlano ho isa ho e supileng, o hlohlelletsa nako le nako. Kamora ho kenyelletsa turmeric le konofolo, tlolela khatisong, Fry metsotso e meng e 'meli.
Tšela porele le litlama tse khaotsoeng ka har'a motsoako oa meroho, kopanya ka botlalo 'me u tlose mochesong. Sopho e joalo e tla sebetsa joaloka lijo tsa mantsiboea tse phetseng hantle, haeba li tlatsitsoe ka sehlahisoa sa nama, mohlala, patty kapa chop.
E qapiloe hantle ka meroho e kopantsoe le turkey, eo le eona e sa ameheng ho eketseha ha tsoekere ea mali. Kahoo index ea glycemic ea turkey e tlaase haholo. Ntho e ka sehloohong ke ho tlosa mafura le letlalo ho nama. Ha li na lintho tse nang le molemo, ke cholesterol e mpe feela.
E qopile e ka pheha eseng feela setofo, empa hape le ka cooker e liehang. Sena se bonolo, hobane ts'ebetso ea ho pheha e nka nako e fokolang. Ho lokisa porridge e joalo, mekhoa e khethehileng ha e hlokehe, kahoo esita le multicooker e tloaelehileng e tla etsa.
Ho tla hlokahala metsoako e latelang:
- e ngotsoe - ligrama tse 250;
- metsi a hloekisitsoeng - 500 ml;
- eiee - li-pcs tse 2 .;
- rantipole e le 'ngoe;
- oli ea limela - thispone e le 1;
- letsoai ho latsoa.
Hlatsoa se ngotsoeng tlas'a metsi a belang, khabeloa khabeloa onion, khabeloa lihoete ka li-cubes tse kholo. Kenya oli ea meroho ka tlase ho hlobo, eketsa metsoako e setseng ebe u kopanya ka botlalo. Tšela ka metsi le letsoai.
Pheha kahare ho metsotso e 45.
Video e sehloohong sena e bua ka lintho tsohle tse ngotsoeng.
