Ho mofuta oa 1 le lefu la tsoekere la 2, mokuli o tlameha ho latela lijo tse thata, tse khethiloeng ho latela index ea glycemic index (GI) ea lihlahisoa. Ntle le moo, u se ke ua hlokomoloha melao e akaretsang ea phepo e nepahetseng.
Lijo tsa tsoekere li lokela ho kenyelletsa litholoana, meroho, lihlahisoa tsa liphoofolo le lijo-thollo. Khetho ea ho qetela e lokela ho nkoa ka botebo. Ho joalo, boholo ba tsona li na le likarolo tse ngata tsa bohobe, tseo u hlokang ho li tseba bakeng sa lefu la tsoekere la mofuta oa 1 e le hore u ka lokisa ente ea insulin.
Lithollo tsa lefu la tsoekere li bohlokoa haholo lijong tsa letsatsi le letsatsi. Ka tlase re tla nka lijo-thollo tse kang li-buckwheat - melemo ea lona ho lefu la tsoekere, palo ea likarolo tsa bohobe le GI, litlolo tse fapaneng tsa ho pheha.
Buckwheat Glycemic Index
Mohopolo oa lihlahisoa tsa GI ke sesupo sa tšusumetso ea mofuta o itseng oa lijo kamora hore e sebelisoe boemong ba tsoekere maling. E ka tlase, likarolo tsa bohobe tse fokolang (XE) li fumanoa lijong. Letšoao la ho qetela ke la bohlokoa ho lefu la tsoekere la mofuta oa pele, hobane motheong oa lona mokuli o bala tekanyo e eketsehileng ea insulin e khutšoane.
Lenane la glycemic la buckwheat ke likarolo tse 50, tseo e li kenyang sehlopheng sa lijo tse bolokehileng bakeng sa lefu la tsoekere. Buckwheat a ka ba teng lijong tsa motho ea nang le lefu la tsoekere letsatsi le leng le le leng, e le sejana sa lehlakore, nete ea sehlooho le li-pastry. Molao o ka sehloohong ke hore phofo e phehiloe ntle le tsoekere.
Li-groats tsa GI le lihlahisoa tse ling li arotsoe ka mekhahlelo e meraro - e tlase, e bohareng le e phahameng. Mokhahlelo oa pele ke motsoako o ka sehloohong oa ho ja lijo tsa lefu la tsoekere la mofuta oa 2 le mofuta oa 1. Lijo tse nang le boleng bo itekanetseng li ka ba teng ka linako tse ling ho menu, empa sekhahla se phahameng tlasa thibelo e thata ka ho fetisisa. Sena se bakoa ke taba ea hore menyetla ea ho ba le hyperglycemia e eketseha.
Litekanyetso tsa GI li arotsoe ka:
- ho fihla ho 50 PIERES - tse tlase;
- 50 - 70 - mahareng;
- ho tloha 70 ho ea holimo - phahameng.
Porridge e tlase:
- buckwheat;
- perela ea perela;
- harese groats;
- raese (sootho) sootho.
Ha u khetha lijo-thollo bakeng sa ho ja mofuta oa lefu la tsoekere la mofuta oa 2, lingaka li khothaletsa li-buckwheat, joalo ka ho eketsa "GI" e bolokehileng, e na le livithamini le liminerale tse ngata.
Melemo ea buckwheat
Melemo ea buckwheat e ke ke ea hakanyetsoa. Sena sohle se bakoa ke litaba tsa livithamini le liminerale tse ngata ho lona. Porridge ea Buckwheat e nka boemo ba pele ka boholo ba litaba tsa tšepe, ha e bapisoa le lijo-thollo tse ling. Ka lebaka la tšebeliso ea letsatsi le letsatsi ea phofo e joalo bakeng sa lijo, motho o fokotsa kotsi ea khaello ea mali le hemoglobin e tlase.
Ntle le moo, ke buckwheat feela e nang le flavonoids (vithamine P), e eketsang elasticity ea marako a methapo ea mali le ho thibela ho tsoa mali. Vitamin C e ananeloa ke 'mele feela ha ho e-na le li-flavonoids.
Potasiamo e theola khatello ea mali, kaha karolo ea eona ea mantlha ke ho kopana ha liprotheine le glycogen, ho leka-lekanya litekanyetso tsa metsi liseleng. Calcium e matlafatsa lipekere, masapo le meno. Magnesium, e sebelisanang le insulin, e eketsa secretion ea eona le kutloisiso ea lisele.
Ka kakaretso, li-buckwheat li na le livithamini le liminerale tse joalo tse sebetsang:
- Vithamini A
- Li-vithamine tsa B;
- Vitamin E
- flavonoids;
- potasiamo
- calcium
- magnesium
- tšepe.
Buckwheat porridge lijong tsa letsatsi le letsatsi tsa mofuta oa 1 le mofuta oa 2 diabetes e tla fa 'mele livithamini le liminerale tsohle tse hlokahalang.
Lisebelisoa tse sebetsang
Ho tsoekere, lijo-thollo life kapa life, ho kenyelletsa le buckwheat, ho molemo ho pheha ka metsi, ntle le ho eketsa botoro. Haeba ho nkuoa qeto ea ho pheha poroho ka lebese, ho molemo ho latela tekanyo e le 'ngoe, ke hore, kopanya lebese le metsi ka bongata bo lekanang.
U ka etsa lijana tse thata tsa mahlakoreng ho li-buckwheat, ho etsa mohlala, ho e behela ka li-mushroom, meroho, nama kapa khoele (leleme, nama ea khomo).
Buckwheat ha e sebelisoe feela e le sejana sa lehlakoreng, empa hape le ho theha lijana tsa phofo. Ho tsoa ho phofo ea buckwheat, ho baka ho monate haholo ebile ha ho monate ka tatso. Li-pancake le tsona li etsoa ho tsoa ho lona.
Ho tsoa ho buckwheat o ka pheha lijana tse joalo:
- porridge e phehiloeng ka metsing kapa lebese;
- buckwheat e nang le li-mushroom;
- buckwheat ka meroho;
- ho baka tse ngata tse fapaneng.
Risepe ea buckwheat pancake e bonolo haholo ha e hlophisoa. Ho tla hlokahala metsoako e latelang:
- lehe le le leng;
- chisi e halikiloeng ea ntloaneng - ligrama tse 100;
- phofo ea ho baka - khaba ea 0.5;
- stevia - li-sachets tse 2;
- metsi a phehang - 300 ml;
- oli ea limela - thispone tse 1.5;
- letsoai - ntlheng ea thipa;
- phofo ea buckwheat - 200 dikgerama.
Taba ea pele, u hloka ho tlatsa lipakete tsa sefahleho tsa Stevia ka metsi a belang ebe u tsitlallela metsotso e 15 ho isa ho e 20, u fafatse metsi le ho a sebelisa ho pheha. Ka thoko kopanya stevia, chisi ea chisi le lehe. Tšela phofo ka siling 'me u kopanye le letsoai le phofo ea ho baka, tšela motsoako oa curd, eketsa oli ea meroho. Fry ntle le ho eketsa oli, ka ho khetheha pane ea Teflon e tlotsitsoeng.
U ka pheha li-pancake tsa li-buckwheat ka tlatso ea berry. Risepe ea bobeli e tšoana le ea pele, ke mohatong oa hoqetela hlama o hlokang ho eketsa monokotsoai. Ho lefu la tsoekere, ho lumelletsoe tse latelang:
- li-currants tse ntšo le tse khubelu;
- li-blueberries.
Ha ho na li-pastry tse tummeng tsa mofuta oa tsoekere ea tsoekere ea 2 ke li-cookies tsa buckwheat. E ka sebelisoa bakeng sa lijo tsa hoseng, kapa e le kenyelletso ea lijo tsa mots'eare. Nahana feela hore na XE e na le li-cookie tse kae. Ho baka hona ho na le karolo ea ligrama tse 100 tsa 0.5 XE feela.
Ho tla hlokahala:
- sweetener - ho latsoa;
- phofo ea buckwheat - ligrama tse 250;
- lehe - 1 pc .;
- margarine e nang le mafura a tlase - ligrama tse 150;
- sinamone ho latsoa;
- letsoai ntlheng ea thipa.
Kopanya margarine e bonolo le lehe, letsoai le sweetener, kopanya tsohle ka botlalo. Kenya phofo ka likarolo, khaba hlama e thata. Tšela hlama ebe u theha cookies. Pheha ka ontong e chesitsoeng pele ho 180 ° C bakeng sa metsotso e 25.
Ho baka ho joalo ho loketse tsoekere ea mofuta ofe kapa ofe mme ho ke ke ha ama maemo a tsoekere ea mali.
Lijana tse rarahaneng
Lijoa tsa Buckwheat, moo ho ekelitsoeng meroho kapa nama, e ka ba lijo tsa hoseng kapa tsa mantsiboea.
Hangata, sengoathoana sa nama e phehiloeng se tsoakoa le panate e phehiloeng ebe se tšeloa ka sopho ka metsing, ka ho eketsoa oli e nyane ea meroho.
Li-Mushroom tse nang le GI e tlase, ho fihlela li-unit tsa 50, li tsamaea hantle ka li-buckwheat tse phehiloeng. Bakeng sa lefu la tsoekere, li-mushroom le li-mushroom tsa oyster lia lumelloa.
Leleme la nama e phehiloeng ke sehlahisoa se seng seo ka sona u ka phehang lijana tse thata bakeng sa tsoekere kapa lijo tsa mantsiboea.
Lijana tse thata tsa "buckwheat" e tla ba lijo tsa hoseng tsa pele kapa lijo tsa mantsiboea bakeng sa lefu la tsoekere.
Litlhahiso tse akaretsang tsa phepo e nepahetseng
Lijo tsohle tsa lefu la tsoekere li lokela ho khethoa ho ipapisitse le GI. Lijo tsa letsatsi le letsatsi li kenyelletsa meroho, litholoana, lijo-thollo le lihlahisoa tsa liphoofolo. Palo ea tšebeliso ea oli ea meroho e tlameha ho fokotsoa hanyane.
Lero la metsi bakeng sa lefu la tsoekere ke bonyane lilithara tse peli ka letsatsi. Tekanyetso ea motho ka mong e ka boela ea baloa ho latela likhalori tse nooang. Millilita e le 'ngoe ea metsi e jeoa ka khalori e le' ngoe.
Ho boetse ho na le mekhoa e lumelletsoeng ea kalafo ea mocheso ea lihlahisoa. Molemo ka ho fetisisa e tla ba - sehlahisoa se phehiloeng kapa se nang le mosi. Sena se tla boloka livithamini le liminerale tse ngata ho eona.
Re ka khetholla melao-motheo ea phepo e nepahetseng ea lefu la tsoekere:
- Lijo tse tlase tsa GI
- Lijo tse nang le khalori e tlase;
- phepo e nepahetseng;
- ho nwa bonyane lilithara tse peli tsa mokelikeli ka letsatsi;
- Lijo tse hlano ho isa ho tse tšeletseng;
- kenyelletsa lino tse tahang tse tsoang lijong;
- Se ke oa bolaoa ke tlala kapa oa ho ja ho feta tekano.
Lijo tsa ho qetela li lokela ho ba bonyane lihora tse peli pele u robala. Lijoa tsa bobeli tse loketseng e tla ba khalase ea lihlahisoa tsa lebese tse belisitsoeng (kefir, lebese le halikiloeng le phehiloeng, yoghur) le apole e le 'ngoe.
Ho latela melao eohle e kaholimo ho tiisetsa mokuli letšoao le tsitsitseng la tsoekere ea mali le ho fokotsa kotsi ea hyperglycemia.
Ntle le moo, lefu la tsoekere le lokela ho ela hloko boikoetliso bo itekanetseng letsatsi le letsatsi. Kahoo, boikoetliso ba physiotherapy ba lefu la tsoekere bo kenya letsoho ho kenya tsoekere maling ka potlako. Liithuti tse latelang lia lumelloa:
- ho sesa
- Ho tsamaea
- ho matha;
- Yoga
Ho latela litlhahiso tsohle, mokuli ea nang le lefu la tsoekere la mofuta oa bobeli o itšireletsa phetohong ea lefu leo ho ea ho mofuta o itšetlehileng ka insulin.
Video e sehloohong sena e bua ka melemo ea phasele ea "butterwheat" ea lefu la tsoekere.
