Ho tsoekere ea lefu la tsoekere, mokuli o tlameha ho latela kalafo ea ho ja ho tsitsisa tsoekere ea mali. Lihlahisoa tsa lijo li khethoa ho latela index ea glycemic (GI). Hape, motho ha a lokela ho lebala hore lijo tse nang le khalori e phahameng haholo lijong li fokotsehile hanyane.
Mofuta oa 2 oa lefu la tsoekere le lenane le hlophiloeng hantle le ka fokotsa lefu lena ho zero mme la thibela nts'etsopele ea lona hore e be mofuta o itšetlehileng ka insulin. Bakuli ba mofuta oa 1, ho ja ka nepo, ba fokotsa kotsi ea ho tšoaroa ke glycemia le ho fokotsa palo ea liente tsa insulin.
Hangata bakuli ba bangata ba khahloa ke lingaka - na letsoai le ka khoneha ka lefu la tsoekere? Karabo e sa utloahaleng ke hore u ka khona, feela u lokela ho latela melao e mengata ea ts'ebeliso ea bona. Ka tlase re tla fana ka mohopolo oa GI le bohlokoa ba eona ha re khetha lihlahisoa tsa lijo tsa mokuli. Hape ho fanoa ka litlolo tse lumelloang le tseo ba li jang letsatsi le letsatsi.
Lenane la glycemic la pickles
Mohopolo oa GI ke sesupo sa dijithale sa tekanyo ea ho phatloha ha tsoekere e kenang maling kapa ka mor'a ho ja lihlahisoa tse nang le lik'habohaedreite. Ha e le tlase, e batla e sireletsehile.
Ho bohlokoa ho tseba hore meroho le litholoana tse ling li ka fetola sesupo sa tsona ho latela phekolo e tsitsitseng le ea mocheso (li-pickles ha li phahamise GI). Kahoo, ho thibetsoe ho etsa lero ka litholoana tse lumelloang, ba ka phahamisa tsoekere ea mali ka 4 mmol / l ka nako e khuts'oane.
Lihoete tse tala li na le index ea 35 PIERES, empa haeba u li pheha, joale li-PIERES tse 85, e leng boleng bo sa amoheleheng bakeng sa lenane la tsoekere. Hopola hore meroho le litholoana, li tlisa phapano ea litapole tse khotliloeng, ka ho etsa joalo ba eketsa index ea bona.
Karolo ea GI ka mekhahlelo:
- ho fihla ho li-PIECES tse 50 - lihlahisoa tse hlahisang lijo tse ka sehloohong tsa lefu la tsoekere;
- 50 - 70 PIECES - e sebetsa makhetlo a 'maloa ka beke ho menu;
- Diyuniti tse 70 le hodimo - tlasa thibelo e thata.
Li-pickles li lumelloa ho tsoa ho meroho e nang le GI ea li-unit tse ka bang 50. Ho bohlokoa hore tsoekere e se ke ea jeoa nakong ea poloko ea bona.
Li-Pickles tse lumelletsoeng
Li-Pickles li ka kenyelletsoa lijong tsa letsatsi le letsatsi, feela etsa bonnete ba hore u ela hloko litaba tsa khalori tsa sehlahisoa. Lero la tamati le boetse le nkoa e le mofuta oa poloko. Ho fapana le lino-mapholi tsa litholoana, se lumelloa ho se noe ligrama tse fetang 200.
Jusi ena e lokela ho kenyelletsoa lethathamong butle-butle, ho qala ho tloha ho 50 ml le ho tlisa karolo ho 200 ml ka matsatsi a mane. Habohlokoa ka ho fetisisa, laola tsoekere ea mali a hau mme haeba 'mele o amohela lero la tsoekere, e nke letsatsi le leng le le leng bakeng sa lijo tsa hoseng.
Litlhahiso tsena kaofela li loketse lefu la tsoekere la mofuta oa 2. Phallo efe kapa efe ea ho ja li-diabetes tse itšetlehileng ka insulin e lokela ho buisanoa le endocrinologist.
Ho na le letsoai le kae ka lefu la tsoekere:
- likomkomere
- Tomoso
- zucchini;
- eggplant (haeba ho se na oli ea limela ho boloka);
- pepere e monate;
- adjika ho latela plums (ka tekanyo e nyane);
- linaoa tse tala;
- salads tse thata tse tsoang mefuteng e mengata ea meroho.
Ka thoko, o ka boloka meroho e nang le letsoai bakeng sa batho ba tsoekere, ntle le tsoekere.
Melemo ea litlolo
Lihlahisoa tsohle tse ka holimo li na le GI e tlase. Empa u se ke oa lebala ho nahana ka likateng tsa bona tsa khalori. Kahoo, tamati ke meroho e nang le khalori e phahameng ka ho fetisisa, 'me ho bohlokoa ho fokotsa ts'ebeliso ea sehlahisoa sena likoto tse peli ka letsatsi.
Lierekisi tse tsitsitseng ha li na thuso, empa li na le phello e molemo 'meleng oa mokuli. E ka theola tsoekere e maling hanyane. Ha ho makatse hore na ho na le mekhoa e mengata e tummeng ea ho phekola lefu la tsoekere ka pods ea linaoa. Ba e koala ka bobeli ka lipitsa le ho peeled ho bona.
Li-Pickles li tlatsana hantle le e 'ngoe ea lijo. Ba etsa li-salads, ba kenyelletsa thupelong ea pele (ea phaene) le ea bobeli. Hape, ho bolokoa ho ka sebelisoa e le seneke, ho tlatselletsa lijo ka sengoathoana sa bohobe ba bo-rye kapa lehe le belisitsoeng. Empa u se ke oa lebala hore palo e lumelletsoeng ea mahe ha e fetang e le 'ngoe ka letsatsi. Sena se bakoa ke k'holeseterole e phahameng yolk. Protheine ea GI ke 0 PIECES, 'me yolk ke 50 PIECES.
Likomkomere le tse ling tse khabisitsoeng le tsona li na le mekhelo, li na le lintho tse ngata tsa bohlokoa tse kang:
- Li-vithamine tsa B;
- Vitamin C
- vithamine PP;
- zinki;
- phosphorus;
- tšepe
- pectins;
- fiber.
Li-pectins le fiber li etsa hore mosebetsi oa gastrointestinal li sebetse, o tlosa cholesterol 'meleng, ka tsela eo o thibele ho thehoa hoa cholesterol. Meroho ena ke metsi a 96%.
Ka lefu la tsoekere, zucchini ho molemo ho e boloka ka har'a likhoele ho ena le ho etsa caviar ho bona. Meroho ena e na le khalori e tlaase, ho bonolo ho e chesa ebile e hatella tlala. Bakuli ba bangata ba nang le lefu la tsoekere la mofuta oa bobeli ba batenya ebile ba tlameha ho kenyelletsa zucchini lijong tsa bona. Sena se bakoa ke taba ea hore meroho e matlafatsa ts'ebetso ea motor ea sefuba sa ka mpeng, ke hore, e ntlafatsa phello ea lero la gastric.
Nutrients ka zucchini tse ka makotheng:
- Li-vithamine tsa B;
- Vitamin C
- potasiamo
- Sodium
- tšepe
- koporo
- zinc.
Empa ka ts'ebeliso ea zucchini ho bohlokoa ho ba hlokolosi ho mokuli ea nang le mafu a liphio.
Kaha meroho ena e na le potasiamo e ngata.
Eiee e lokela ho eketsoa lipolokelong tse rarahaneng ha ho sebelisoa meroho e fetang e le 'ngoe ka har'a risepe, eseng hobane feela ho na le GI e tlase. E phethahetseng ka mokhoa o phethahetseng tatso ea asene. Eiee e na le lintho tse latelang tse molemo.
- Vithamini A
- Vitamin C
- Vitamin D
- Li-vithamine tsa B;
- vithamine K;
- magnesium
- potasiamo
- koporo
- selenium;
- fluorine.
Ts'ebeliso e lekaneng ea letsatsi le letsatsi ea lieie e thibela nts'etsopele ea atherosulinosis, e tšoaetsoang ke batho ba nang le lefu la tsoekere ba sa ts'epeng insulin. Meroho e tlosa cholesterol e mpe 'meleng. Eiee e hatella ts'ebetso ea ho ruruha ea mokhoa oa "gastrointestinal".
Pepere e monate e na le index ea likarolo tse 10 feela, hape e na le khalori e tlase. Ka hona, o ka tlatsetsa lijo ka mokhoa o sireletsehileng ka meroho ena e khabisitsoeng. Ke ntlo ea polokelo ea livithamini le liminerale. Tekanyo ea vithamine C e fumanehang e feta le Lemons le li-currants.
Li-vithamine le liminerale tse pepere ea pepere:
- Li-vithamine tsa B;
- Vitamin C
- vithamine PP;
- magnesium
- a iodine litareng;
- phosphorus;
- calcium
- Sodium
- alkaloid capsaicin.
Ke alkaloid capsaicin e fanang ka pepere e nang le tatso e monate. E na le phello e molemo ts'ebetsong ea ts'ebetso ea mpa.
Malebela a amanang le phepo e nepahetseng
Ho tsoekere ea lefu la tsoekere, mokuli o lokela ho ntlafatsa phepo e nepahetseng bakeng sa ho thibela phetoho ea lefu lena ho mofuta o itšetlehileng ka insulin. Ha kamora lijo tse ling le tse ling o tla qobelloa ho enta ka insulin e khuts'oane kapa ea ultrashort.
Ho bohlokoa haholo ho noa bonyane lilithara tse peli tsa metsi ka letsatsi - ena ke boleng bo tlase, o ka etsa ho feta. Kahoo, bakuli ba bangata ba bala sekhahla sa bona sa letsatsi le letsatsi ho latela likhalori tse jang.
E lumelloa ho noa metsi, tee e tala le e ntšo, kofi, ka tlatsetso ea tranelate ea mafura a 10%. Lijusi le li-compotes ha lia lokela ho kenyelletsoa lijong. Lisebelisoa tsa ho noha li lumelloa ho khelosa ka li-decoctions. Ha li monate feela, empa li boetse li phetse hantle. Mohlala, "decoction of tangerine peels" ea "mellitus" ea tsoekere e eketsa khatello ea mmele ho ts'oaetso e fapaneng le ho thoba tsamaiso ea methapo.
E hlophisitsoe habonolo feela:
- ho rusolla kapa ho khaola likoto tsa mandarin e le ngoe haholo;
- ba tšollele ka metsi a belang ka bongata ba 150 - 200 ml;
- e tlohele e koahele ka tlas'a sekoahelo bonyane metsotso e meraro ho isa ho e mehlano;
- sweetener e ka eketsoa kamoo o ratang.
Ka nako ea ha lamunu ena e sa fumanehe mabenkeleng a marang-rang, ho tla ba bohlale ho boloka lekhapetla la tangerine. E tlameha ho omisoa ebe e leoa phofo ho gritter kapa khekhe ea kofi kapele pele e hlahisa tee. Bakeng sa ho sebeletsa e le 'ngoe, u hloka tee e le' ngoe ea phofo e joalo.
Ho fihlela halofo ea lijo tsa letsatsi le letsatsi tsa mokuli e lokela ho ba meroho e ncha, e phehiloeng kapa e phehiloeng. Lijana tse thata tsa lehlakoreng le nama le tlhapi le litlhapi le tsona li lokiselitsoe ho tsona. Ho lumelletsoe ho ja meroho ho e 'ngoe ea lijo - hosane, lijo tsa mots'eare, lijo tse bobebe tsa mantsiboea kapa lijo tsa mantsiboea.
Bakeng sa meroho, ho lumelloa tse latelang:
- zucchini;
- Tomoso
- squash;
- eggplant;
- konofolo
- mefuta eohle ea hop;
- pepere e babang le e monate;
- lierekisi tse omisitsoeng le tse ncha;
- eiee;
- lensisi
Hoa utloahala ho kenyelletsa litšoaneleho tsa tatso ea meroho ka meroho, e seng feela e monate, empa hape e phetse hantle. Meroho e sebetsang ke:
- parsley;
- dill;
- Spinach
- lettuce;
- basil
Ho tsohle tse boletsoeng ka holimo, melao-motheo ea phepo e nepahetseng mofuteng oa 1 le 2 oa lefu la tsoekere e ka khetholloa:
- Lijo tsohle tse nang le GI e tlase le lijo tse tlase tsa khalori;
- halofo ea lijana e entsoe ka meroho;
- Lijo tsa letsatsi le letsatsi tse tlamang li kenyelletsa meroho, litholoana, lijo-thollo le lihlahisoa tsa liphoofolo;
- phepo e matlafatsang, ka likarolo tse nyane, makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi;
- bonyane ba metsi a tsoang lithong tse peli;
- kenyelletsa joala - hobane e ka nts'etsapele hypoglycemia, ebile ea lieha.
Ho latela melao ea khetho ea lihlahisoa le melaoana ea phepo e nepahetseng ea kalafo, mokuli o laola boemo ba tsoekere ea mali ka har'a mofuta o tloaelehileng mme o itšireletsa kholisong ea mathata a bakoang ke lefu la tsoekere.
Video e sehloohong sena e bua ka li-pickles tsa tlhaho le melemo ea tsona.
