Ka tlhahlobo ea lefu la tsoekere la mofuta oa 1, mokuli o lokela ho etsa tlhahiso ea hae ho latela index ea glycemic (GI) ea lihlahisoa le ho latela melao ea ho pheha. Sena sohle se tla mo pholosa ho hypoglycemia le litekanyetso tse eketsehileng tsa insulin.
Phekolo ea lijo tsa lefu la tsoekere la mofuta oa 1 e etselitsoe ho boloka maemo a tloaelehileng a tsoekere a mali a le haufi le a batho ba phetseng hantle. Ho khothalletsoa ho latela mokhoa oa ho ja lijo tse nang le lik'habohaedreite e tlase le ho nahana ka palo ea likarolo tsa bohobe tse jeoang (XE).
Ka tlase ke tlhaloso ea mohopolo oa index ea lihlahisoa tsa glycemic, kamano ea eona le XE, le li-recipe tse ngata tse lumelloang bakeng sa lefu la tsoekere la 1 li fanoa.
Mohopolo oa index ea lihlahisoa tsa glycemic
Lenane la lihlahisoa tsa glycemic ke sesupo sa dijithale sa phello boemong ba tsoekere maling maling a sejo se itseng ka mor'a ts'ebeliso ea eona. Ha e le tlase GI, ha ho na lijo tse nang le XE tse ngata. XE ke litekanyo tsa lik'habohaedreite ka har'a lijo. Etsa bonnete ba hore o bonts'a karabo ea hau ea lefu la tsoekere e le hore o ka lekanya hantle tekanyetso ea insulin.
Lijo tse ka sehloohong tsa mokuli li lokela ho ba le lihlahisoa tseo GI e sa feteng 50 PIERES. Ka linako tse ling hoa utloahala ho ja lijo ka GI ea li-unit tse ka bang 70. Empa sena ke khethollo eseng molao. Lijo tse ling ha li na letšoao la glycemic. Empa o seke oa nka hore ba lumelletsoe ka har'a menu. Ho boetse hoa hlokahala ho ela hloko lijo tsa khalori.
Meroho e meng e nang le kalafo e fapaneng ea mocheso e ka ba le GI e fapaneng. Mohlala o hlakileng oa sena ke lihoete. Mofuta o mocha oa GI ea eona e lekana le LIHLOOHO tse 35, empa ka har'a li-PIECES tse 85. Hape, haeba meroho le litholoana li hlahisoa ka mokhoa o ts'oanang oa litapole tse khotliloeng, tlhaiso ea bona e tla eketseha.
GI e arotsoe ka lihlopha tse tharo:
- ho fihla ho li-PIERES tse 50 - lihlahisoa tse joalo li etsa phepo e kholo;
- 50 - 70 PIECES - lijo li lumelloa makhetlo a 1 - 2 ka beke;
- PIECES tse fetang 70 - tse thibetsoeng, li baka tsitsipano e matla tsoekere ea mali.
Ntle le moo, ho lokela ho hopoloa hore ha ho thibetsoe ka thata ho etsa lero ka litholoana, esita le tse nang le GI e tlase. Khalase e le 'ngoe ea lero la litholoana e ka eketsa litekanyo tsa tsoekere ka 4 mmol / L ka metsotso e 10. Tlhaloso e bonolo. Ka kalafo ena, litholoana "li lahleheloa ke" fiber, e ikarabellang bakeng sa phepelo e tšoanang ea tsoekere.
Hape hoa hlokahala ho latela melao e itseng ea ho pheha. Mofuteng oa pele oa lefu la tsoekere, liphekolo tse latelang tsa mocheso lia lumelloa:
- pheha;
- bakeng sa banyalani;
- grill;
- ho cooker ea liehang;
- ka microwave;
- ka ontong;
- simmer ka metsing ka oli e nyane ea meroho.
Ho latela melao e kaholimo, o ka iketsetsa lijana tsa lefu la tsoekere la mofuta o le mong.
Lihlahisoa tsa "Safe" bakeng sa lithuto tsa pele, tsa bobeli le pastry
Lijo tsa tsoekere li lokela ho ba le meroho, litholoana, lijo-thollo le lihlahisoa tsa liphoofolo. Ho tsoa ho bona o ka pheha sopho e ngata, lijo tsa nama le tsa tlhapi, li-pastry hammoho le lijana tse thata tsa lehlakoreng.
Ka halofo ea pele ea letsatsi, ho molemo ho ja lijo tse nang le lik'habohaedreite tse rarahaneng, empa bakeng sa lijo tsa bobeli tsa mantsiboea, ipehele khalase ea sehlahisoa se belisitsoeng sa lebese - kefir, lebese le halikiloeng le halikiloeng.
Litholoana le li-pastries li lokela ho jeoa thapama - bakeng sa lijo tsa hoseng tsa pele le tsa bobeli, kapa lijo tsa motšeare. Sena se tla etsa bonnete ba hore tsoekere e keneng maling e kenella habonolo ka lebaka la ts'ebetso ea 'mele ea motho.
Bakeng sa meroho, diabetics tse itšetlehileng ka insulin li lumelloa:
- eggplant;
- eiee;
- squash;
- konofolo
- mefuta eohle ea hop (e tšoeu, cauliflower, broccoli, k'habeche e khubelu);
- Tomoso
- zucchini;
- pepere e tala, e khubelu le e monate;
- leek.
Litholoana, o ka ja tse latelang, empa eseng ho feta ligrama tse 150 - 200 ka letsatsi:
- Meroho
- tse tala;
- liapole tsa mefuta eohle;
- Apricot
- pere;
- perekisi;
- nectarine;
- Persimmon;
- fragole e hlaha.
Litholoana li ka sebelisoa ho baka, lino le lino. Salate ea litholoana e lokiselitsoe ho tsoa ho litholoana tse lumelloang, ho ea ka litatso tsa hau tsa tatso mme li natetsoe ka yoghur kapa kefir.
Nama, offal le tlhapi li lokela ho ba teng lijong tsa letsatsi le letsatsi tsa lijo tsa motšeare le lijo tsa mantsiboea. Li ka tšeloa, li apehoa le ho halikisoa. Tse latelang lia lumelloa:
- nama ea khoho;
- nama ea khomo;
- turkey;
- nama ea mmutla;
- leleme la nama;
- khoho ea khoho le nama ea khomo;
- mefuta e fokolang ea litlhapi tse tlase - pollock, hake, perch, pike.
Nama e nkiloe e le lero, letlalo le mafura a setseng lia tlosoa ho eona. Ke phoso ho lumela hore ho ka jeoa khoho ea khoho feela ho likhoho, ho fapana le hoo, lingaka li buella maoto a likhoho. Ba na le tšepe e ngata.
Ha o pheha, o ka sebelisa mahe a likhoho, empa eseng tse fetang e le 'ngoe ka letsatsi. Protheine ea GI ke 0 PIERES; yolk e na le boleng ba 50 PIECE.
Bakeng sa ho baka, o lokela ho khetha rye, buckwheat le oatmeal. U ka pheha eona ka boeona - grind oatmeal ka grnder kapa khekhe ea kofi ho ea sebakeng sa phofo.
Lihlahisoa tsa lebese tse tlase tsa GI le lihlahisoa tsa lebese tse bolila:
- chisi ea chisi;
- lebese lohle, skim, soy;
- chisi ea tofu;
- kefir;
- yoghur e sa koaetsoeng;
- yogati;
- lebese le halikiloeng le halikiloeng;
- tranelate e nang le mafura a 10%.
Ho sebelisa lijo tsena ho tla etsa hore lijo tsa hau li tsoekere le ho u thusa ho laola tsoekere ea mali.
Lijana tsa nama
Lipheho tsa nama bakeng sa batho ba tsoekere ba mofuta oa 1 li ka kenyelletsa li-meatball, li-meatball, zrazy le chops. Li tlameha ho lokisoa ka oli e nyane ea meroho, kapa mohloa. Mokhoa oa ho qetela ke o nepahetseng ka ho fetisisa, kaha lijo li tla boloka limatlafatsi tse ngata.
E le sejana sa nama, meroho le lijo-thollo tse kopaneng li kopantsoe hantle. Ho lokela ho hopoloa feela hore ho thibetsoe ho eketsa oli ea meroho ho lijo-thollo. E na le "GI" e nang le kakaretso ea khalori e phahameng. Ho molemo ho tšela poleho ka oli ea meroho.
Ho pheha li-meatball, ho sebelisoa raese e sootho (brown), eo GI e tlase ho feta ea raese e tšoeu. Ka tatso, mefuta ena ea raese ha e fapana ho fapana, leha ho le joalo raese e sootho e phehiloe nakoana e telele - 40 - metsotso e 45.
Meatballs e ka ba sejana sa nama se phetseng hantle, metsoako e joalo e tla hlokahala bakeng sa ho pheha:
- fillet ea khoho - ligrama tse 300;
- raese e phehiloeng e sootho - ligrama tse 200;
- lehe le le leng;
- konofolo - li-clove tse 2;
- thuto le parsley - makala a 'maloa;
- lero la lamunu le nang le pulp - 150 ml;
- oli ea limela - thispone e le 1;
- letsoai, pepere e ntšo - ho latsoa.
Grind ea fillet ea khoho ka blender kapa grinder ea nama, eketsa konofolo, raese, e fetisitsoeng ka har'a khatiso, eketsa letsoai le pepere ho latsoa. Sebopeho sa nama. Fafatsa sejana sa ho baka ka oli ea meroho, beha lijana tsa nama ebe u tšela lero la tamati moo ho kentsoeng litlama tse tlotsitsoeng. Pheha ka mocheso oa likhato tse 180 tsa metsotso e 35.
Lijana tsa likhoho tse rarahaneng li ka boela tsa lokisoa ho tloha matsoeleng a likhoho, mohlala, khoho sefateng sa meroho. Lithako ka Ho Sebeletsa:
- fillet ea khoho - 1 pc .;
- tamati tse tharo tse mahareng;
- konofolo - li-clove tse 3;
- pepere e le 'ngoe;
- parsley le dill mane - makala a 'maloa;
- oli ea limela - thispone tse 1.5;
- metsi a hloekisitsoeng - 100 ml;
- letsoai, pepere e ntšo - ho latsoa.
Khaola fillet ka lisenthimithara tse tharo, e behe ka tlase ho stewpan, u e tlotsa pele ka oli ea meroho, letsoai le pepere. Tšoaea halofo ea langa le le lej, hape e behiloe ka holimo, o e tlotse. Ho etsa sena, tamati e phehiloe ka metsi a belang, kahoo lekhapetla le peeled habonolo.
Fafatsa langa le le lej le khabisitsoeng ka konofolo le litlama tse halikiloeng ebe u tšela makhapetla ebe o li khaola likotoana ebe o beha holimo ebe o beha tamati e setseng hape. Tšela ka metsing. Simmer tlasa sekoaelo metsotso e 50 ho isa ho e 55.
Fapanya lijo tsa hau tsa tsoekere ka nama ea khomo e halikiloeng. O tlameha ho khetha beef tenderloin ntle le mafura. E fafatse ka letsoai le pepere e ntšo, lintho tse nang le lekhasi la bay le konofolo, tlohela sehatsetsing bonyane lihora tse peli. Kamora ho feta ha nako, thatela nama ka foil, e behe ka hlobo ebe u e tšela metsi a manyane. Sena se hlokahala e le hore nama ea khomo e be lero. Pheha ka ontong ka mocheso oa 180 C, hora e le 'ngoe le halofo.
Khoho e halikiloeng e tšeloa ka sejana sa lehlakoreng ka foromo ea porridge, mohlala, harese kapa perese.
Lijana tsa meroho
Mofuteng oa pele oa lefu la tsoekere, meroho e ka jeoa e le tala, e le lisal, hape le ho pheha lijana tse fapaneng tsa likarolo tse thata ho tsona. Lihlahisoa tsena li ka sebelisoa lijong tsohle.
Takatso ea bonyane ea meroho letsatsi le letsatsi ke ligrama tse 200. Ho fapana le lino tsa litholoana, tse thibetsoeng ho batho ba lefu la tsoekere la mofuta ofe kapa ofe, lero la tamati le lumelloa ho kenyelletsoa lijong tsa letsatsi le letsatsi. Karolo ea letsatsi le letsatsi e qala ho tloha ho ligrama tse 100, 'me har'a beke e eketseha ho isa ho ligrama tse 200. Lisebelisoa tse nang le phepo ea lijo tsa tsoekere ea mofuta oa 1 li ka phehoa setofong, ka ontong le ka sejoaneng se phehang butle.
Lijana tse bolokehileng tsa lehlakore tse nang le 0,1 XE feela ke linaoa tse tala tse halikiloeng ka linoko. E tsoela pele hantle le lijana tsa nama le tsa tlhapi. Li-servings tse peli li tla hloka metsoako e latelang:
- linaoa tse tala - ligrama tse 400;
- zest e le 'ngoe;
- sehlopha sa basil;
- oli ea limela - thispone tse 2;
- metsi a hloekisitsoeng - 100 ml;
- letsoai ho latsoa.
Tšela oli ea meroho ka pane e halikiloeng ka likarolo tse phahameng le mocheso, eketsa linaoa 'me u phehe ka mocheso o phahameng bakeng sa 1 - metsotso e 2, u hlohlelletsa kamehla. Kamora ho fokotsa mocheso, eketsa zest e halikiloeng le basil e khotsoeng, eketsa metsi, o belisa mocheso o tlase bakeng sa metsotso e meng e 3 ho isa ho e mene. Sejana sena ha se lokele feela batho ba lefu la tsoekere, empa le batho ba batlang ho theola boima ba 'mele.
Lekhetlong la ho butsoa ha meroho, ho lokisoa ha sechu sa meroho hoa tšoaneleha. Ha rea lokela ho lebala hore ho eketsa litapole ha ho ratehe haholo ka lebaka la GI ea eona e phahameng. Leha ho le joalo, haeba ho ile ha etsoa qeto ea ho pheha sechu ka litapole, joale o lokela ho qala ho inela litapole bosiu ka metsing a batang. Ka lebaka la ts'ebetso ena, starch e feteletseng e tla tlosoa li-tubers.
Ho tla hlokahala:
- zucchini e le 'ngoe;
- eiee - 1 pc .;
- konofolo - li-clove tse 2;
- tamati tse peli tse mahareng;
- Beijing k'habeche - ligrama tse 300;
- linaoa tse belisitsoeng - ligrama tse 100;
- dill, parsley - makala a 'maloa;
- oli ea limela - thispone e le 1;
- letsoai, pepere e ntšo - ho latsoa.
Ebola langa le le lej. Ho etsa sena, ba lokela ho hlatsuoa ka metsi a belang, hore peel e ka tlosoa habonolo. Khaola zucchini, lieie le tamati ka li-cubes tse nyane, beha ka pane, tšela oli ea meroho ebe o tšela ka mocheso o tlase metsotso e mehlano.
Kamora ho eketsa k'habeche e khabisitsoeng, litlama tse halikiloeng le konofolo, linaoa tse phehiloeng, tšela metsi, letsoai le pepere. Stew tlas'a sekwahelo bakeng sa metsotso e 10. Bakeng sa likhetho tsa tatso ea hau, o ka eketsa kapa oa qolla meroho e meng ho risepe.
Ntho e ka sehloohong ke ho ela hloko nako ea bona ea ho pheha ka bomong.
U ka pheha sejana se bobebe sa meroho, joalo ka hop e halikiloeng ka li-mushroom le raese. Hoo e ka bang li-mushroom tsohle li na le GI e tlase, ka tatellano ea li-PIERES tse 10. Ho lokisa litšebeletso tse 'ne tseo o li hlokang:
- k'habeche e tšoeu - ligrama tse 400;
- li-mushroom tsa champignon - ligrama tse 300;
- raese e phehiloeng e sootho - ligrama tse 250 (khalase e le 'ngoe);
- lero la lamunu le nang le pulp - 150 ml;
- konofolo - 1 clove;
- oli ea limela - thispone tse 2;
- makhasi a mabeli a bay;
- dill - 1 tetemana;
- letsoai, pepere e ntšo - ho latsoa.
Khabeloa khalase e behang 'me u e kenye ka pane ea preheated ka oli ea meroho, letsoai le belang ka mocheso o tlase metsotso e mehlano. Khaola li-mushroom likarolo tse 'ne, ho molemo ho khetha li-mushroom tse bohareng. Tšela li-mushroom ka hop, eketsa raese e phehiloeng le konofolo e khethiloeng. Tšela lero la langa le le lej, pepere le simmer ho fihlela bonolo, e ka ba metsotso e 20.
Motsotsoana pele lijana li se li loketse, eketsa lekhasi la bay le meroho e khabisitsoeng hantle. Qetellong ea ho pheha, tlosa lekhasi la bay ho khabin e hlatsoitsoeng.
Litekete
Ho joalo, liswiti tsa mabenkele li thibetsoe ka tieo bakeng sa lefu la tsoekere la mofuta oa 1. Empa taba ena ha e bolele ho hang hore bakuli ba fuoe lijo tse tsoekere. Ho latela khetho e nepahetseng ea lihlahisoa le ho li lokisa, u ka etsa li-dessert tse ngata tse ke keng tsa baka tsoelo-pele ea tsoekere ea mali.
Ka lefu la tsoekere la mofuta oa 1, soufflé, lijo tse monate, li-pancake, jellies esita le marmalade li lumelloa. Lijana tsena tsohle li lokiselitsoe ka lijo tse tlase tsa GI. Ha e le risepe, o lokela ho khetha sirapo, ka mohlala, stevia kapa fructose.
Haeba u nka qeto ea ho baka lihlahisoa tsa phofo, joale tšebeliso ea phofo ntlheng ena ha e amohelehe. Buckwheat, oat le phofo ea rye lia lumelloa. Ka kakaretso, lijana tsohle tse tsoekere le li-pastry li jelloa hamolemo hoseng.
Se latelang ke mokhoa oa motheo oa tlhahlobo. Ho eona u ka etsa li-buns, lipie le li-biscuits tsa botoro.
Lisebelisoa
- phofo ea rye - ligrama tse 250;
- phofo ea oat - ligrama tse 250;
- tomoso e omileng - likhaba tse 1,5;
- metsi a futhumetseng - senoelo se le seng (200 ml);
- letsoai - ntlheng ea thipa;
- oli ea soneblomo - likhaba tse 1.5;
- fructose ho latsoa.
Kopanya metsoako eohle le hlama e nang le elastic, e romelle hora e le ngoe sebakeng se futhumetseng. E le ho tlatsa, o ka sebelisa litholoana tse fapaneng - apricot, ciliegia, plum, fragole, li-blueberries. Ntho ea bohlokoa ke hore ho tlatsoa ha litholoana ho boima. Ho seng joalo, e ka tsoa lipakeng. Lesela le lokela ho koaheloa ka pampiri e entsoeng ka letlalo.
Pheha li-pie ka mocheso oa 180 C, ka ontong ea pele, bakeng sa metsotso e 30 ho isa ho e 40.
Sessert e nang le thuso e ntle ke jelly bakeng sa batho ba tsoekere, e lokiselitsoeng ntle le tsoekere.
Lihlahisoa tse latelang lia hlokahala:
- kefir - 400 ml;
- chisi ea lijo tse se nang mafura - ligrama tse 250;
- gelatin ea hang-hang - ligrama tse 15;
- sweetener - ho latsoa;
- fragole - ligrama tse 300;
- zest ea lemone le le leng (le ikhethela).
Tšela gelatin ka metsi a fokolang ka mocheso oa kamoreng, kopanya ka botlalo. Kamora metsotso e 30, beha gelatin ka bateng ea metsi ebe u hlohlelletsa ho sa khaotse ho fihlela lithollo tsohle li tlosoa. Kamora ho lumella ho pholile.
Tšela chisi ea konkrese ka siling kapa u e otle ka blender, eketsa sirapo. Kefir e futhumetse hanyane 'me e tsoakoa le kefir, e tšollele molapong o tšesaane oa gelatin. Lemon zest e ka eketsoa ka chisi ea cottage haeba u batla ho fa monko o monate.
Tlisa fragole ho boemo ba litapole tse khotliloeng (otla), robala ka tlase ho hlobo mme o tšollele motsoako oa kefir. Tlosa jelly e sebakeng se batang, bonyane lihora tse 3.
Lithorong, mofuta oa 1 diabetes o lumelloa ho nkela tsoekere le mahe a linotsi tsa mefuta e meng - buckwheat, acacia le chestnut. Lihlahisoa tse joalo tsa linotši hangata li na le GI ea PIECES tse ka bang 50.
Ka video e sehloohong sena, ho hlahisoa mekhoa e mengata bakeng sa bakuli ba nang le lefu la tsoekere la mofuta oa 1.