Ka lefu la tsoekere la mofuta ofe kapa ofe, lihlahisoa tsa phofo tse tsoang ho phofo ea koro lia hanyetsoa. Tsela e 'ngoe e ntle e ne e ka ba phofo ea rye bakeng sa batho ba tsoekere, e nang le index e tlase ea glycemic mme e sa ame keketseho ea tsoekere ea mali.
Ho tloha ho phofo ea rye o ka pheha bohobe, lipitsa le tse ling tse monate. Ho thibetsoe feela ho sebelisa tsoekere e le sirapo, e lokela ho nkeloa mahe a linotsi kapa monate (ka mohlala, stevia).
O ka baka ho baka ka ontong, hammoho le mochini o phehang o liehang le bohobe. Ka tlase ho tla hlalosoa melao-motheo ea ho etsa bohobe bakeng sa lefu la tsoekere le lihlahisoa tse ling tsa phofo, litlolo le linoko li khethoa ho latela GI.
Melao-motheo ea ho pheha
Ho na le melao e 'maloa e bonolo ha ho etsoa lihlahisoa tsa phofo ho bakuli ba nang le lefu la tsoekere. Tsena kaofela li thehiloe lihlahisoa tse khethiloeng ka nepo tse sa ameng ho eketseha ha tsoekere ea mali.
Karolo ea bohlokoa ke moetlo oa ts'ebeliso ea baking, e sa lokelang ho ba sieo ligrama tse 100 ka letsatsi. Ho khothalletsoa hore u e sebelise hoseng, e le hore ho ka ba bonolo ho chesa lik'habohaedreite tse kenang. Sena se tla kenya letsoho ts'ebetsong ea ho ikoetlisa e sebetsang.
Ka tsela, o ka eketsa li-rye tsa lijo-thollo kaofela ho bohobe ba rye, bo tla fa sehlahisoa tatso e khethehileng. Bohobe bo apehileng bo lumelloa ho khaola likotoana tse nyane ebe bo etsa li-crackers ho eona tse tlatselletsang hantle lijana tsa pele, joalo ka sopho, kapa grind ho blender ebe u sebelisa phofo e le bo-lawcrumbs.
Melao-motheo ea boitokisetso:
- khetha feela phofo ea rye ea boemo bo tlase;
- se ke oa eketsa lehe le le leng ho hlama;
- haeba risepe e kenyelletsa ts'ebeliso ea mahe a 'maloa, joale e lokela ho nkeloa sebaka ke liprotheine feela;
- lokisa ho tlatsoa feela ho tsoa ho lihlahisoa tse nang le index ea glycemic e tlase.
- Lokisa li-cookies bakeng sa tsoekere le lihlahisoa tse ling feela ka risepe, joalo ka stevia.
- haeba risepe e kenyelletsa mahe a linotsi, ka hona ho tla ba molemo ho bona hore ba nosetse ho tlatsa kapa ho thoba ka mor'a ho pheha, kaha sehlahisoa sena sa linotsi ka mocheso o fetang 45 s se lahleheloa ke boholo ba thepa ea sona.
Ha se nako e lekaneng ea ho etsa bohobe ba rye lapeng. E ka rekoa habonolo ka ho etela lebenkeleng le tloaelehileng la ho baka.
Index ea Sehlahisoa sa Glycemic
Mohopolo oa index ea glycemic ke palo e lekanang ea lihlahisoa tsa lijo ka mor'a ts'ebeliso ea tsona maemong a tsoekere ea mali. Ke ho ya ka datha tse joalo ngaka ea endocrinologist e bokella kalafo ea phepo bakeng sa mokuli.
Mofuta oa bobeli oa lefu la tsoekere, phepo e nepahetseng ke kalafo e ka sehloohong e thibelang lefu le itšetlehileng ka insulin.
Empa qalong, e tla sireletsa mokuli ho tsoa ho hyperglycemia. GI e fokolang, likarolo tsa bohobe tse fokolang ka sejaneng.
Lenane la glycemic le arotsoe ka mekhahlelo e latelang:
- Ho fihlela ho 50 PIERES - lihlahisoa ha li ame keketseho ea tsoekere ea mali.
- Ho fihla ho li-unit tsa 70 - lijo ka linako tse ling li ka kenyeletsoa lijong tsa lefu la tsoekere.
- Ho tloha 70 IU - e thibetsoe, e ka tsosa hyperglycemia.
Ntle le moo, ho tšoana ha sehlahisoa ho ama le keketseho ea GI. Haeba e tlisoa seterekeng sa puree, joale GI e tla eketseha, 'me haeba lero le entsoe ka litholoana tse lumelletsoeng, le tla ba le letšoao la PIECES tse fetang 80.
Sena sohle se hlalositsoe ke 'nete ea hore ka mokhoa ona oa ts'ebetso, fiber e "lahlehile", e laolang phepelo e tsoanang ea tsoekere maling. Kahoo litlolo tsa litholoana tsa lefu la tsoekere la mofuta oa pele le oa bobeli lia hanyetsoa, empa lero la tamati ha le lumelloe ho feta 200 ml ka letsatsi.
Ho hlophisoa ha lihlahisoa tsa phofo hoa lumelloa ho tsoa ho lihlahisoa tse joalo, kaofela li na le GI ea likarolo tse ka bang 50
- phofo ea rye (ka ho khetheha sehlopha se tlaase);
- lebese lohle;
- lebese la skim;
- tranelate ho fihlela 10% mafura;
- kefir;
- mahe - ha e sa feteng e le 'ngoe, nka sebaka sa phomolo ka protheine;
- tomoso
- phofo ea ho baka;
- sinamone
- monate.
Ka li-pastry tse tsoekere, mohlala, ho li-cookie tsa batho ba nang le lefu la tsoekere, lipie kapa lipie, o ka sebelisa litlolo tse fapaneng, litholoana le meroho hammoho le nama. Lihlahisoa tse lumellehang tsa ho tlatsa:
- Apple
- Pear
- Plum;
- Li-raspberry, fragole;
- Apricot
- Blueberries
- Mefuta eohle ea lilamunu;
- Liharo;
- Pepere e monate;
- Eiee le konofolo;
- Greens (parsley, dill, basil, oregano);
- Chesi ea tofu;
- Chese e nang le mafura a fokolang;
- Nama e nang le mafura a tlase - khoho, mohatla;
- Offal - nama ea khomo ea khomo le ea khoho.
Ho lihlahisoa tsohle tse kaholimo, ha lia lumelloa ho pheha eseng feela bohobe ba lefu la tsoekere, empa le lihlahisoa tse thata tsa phofo - lipie, lipie le likuku.
Litlolo tsa bohobe
Tsela ena ea bohobe ba bo-rye ha e ea lokela batho ba tsoekere feela, empa le ea batho ba batenya le ba lekang ho theola boima ba 'mele. Li-pastries tse joalo li na le likhalori tse fokolang. Hlama e ka apehoa ka ontong le ka cooker e liehang ho feta ka tsela e lumellanang.
U lokela ho tseba hore phofo e lokela ho fafoloa e le hore hlama e bonolo ebile e boreleli. Le ha risepe e sa hlalose ketso ena, ha ea lokela ho nyahlatsoa. Haeba ho sebelisoa tomoso e omileng, nako ea ho pheha e tla potlaka, 'me haeba e le ncha, joale e lokela ho hlapolleloa ka metsi a futhumetseng pele.
Risepe ea bohobe ba rye e kenyelletsa metsoako e latelang:
- Rye phofo - ligrama tse 700;
- Boholo ba Wheat - ligrama tse 150;
- Tomoso e ncha - ligrama tse 45;
- Sweetener - matlapa a mabeli;
- Letsoai - tee e le 1;
- Metsi a hloekisitsoeng a futhumetseng - 500 ml;
- Oli ea soneblomo - 1 thispone.
Tšela phofo ea rye le halofo ea phofo ea koro ka sekotlolo se tebileng, kopanya phofo e setseng ea koro le 200 ml ea metsi le tomoso, kopanya le ho beha sebakeng se futhumetseng ho fihlela ho ruruha.
Kenya letsoai le motsoako oa phofo (rye le koro), tšela tomoso, eketsa metsi le oli ea soneblomo. Tšela hlama ka matsoho a hau mme u behe sebakeng se futhumetseng bakeng sa lihora tse 1.5 - tse peli. Fafatsa sejana sa ho baka se nang le oli e nyane ea meroho ebe u fafatsa ka phofo.
Kamora hore nako e fete, khaba hlama hape ebe u e tšela ka hlobo. Kolobetsa bokaholimo ba "cap," ea bohobe bo tlang ka metsi le boreleli. Koahela hlobo ka thaole ea pampiri ebe u e romela sebakeng se futhumetseng bakeng sa metsotso e meng e 45.
Pheha bohobe ka ontong e chesitsoeng pele ho 200 ° C halofo ea hora. Siea bohobe ka ontong ho fihlela bo pholile ka botlalo.
Bohobe bo joalo ba rye bo tsoekere ha bo ame keketseho ea tsoekere ea mali.
Li-biscuits
Ka tlase ke risepe ea mantlha ea ho etsa eseng li-biscuits tsa botoro feela bakeng sa batho ba lefu la tsoekere, empa le li-buns tsa litholoana. Hlama e halikiloe ho tsoa metsoako ena kaofela ebe e tšeloa halofo ea hora sebakeng se futhumetseng.
Ka nako ena, o ka qala ho lokisa tlatsa. E ka fapana, ho latela litakatso tsa motho - liapole le litholoana tsa lamunu, fragole, plums le li-blueberries.
Ntho ea bohlokoa ke hore ho tlatsoa ha litholoana ho teteane ebile ha ho tsoe ka ntle ho hlama nakong ea ho pheha. Leqephe la ho baka le lokela ho koaheloa ka pampiri ea letlalo.
Lithako tse joalo li tla hlokahala;
- Rye phofo - ligrama tse 500;
- Tomoso - ligrama tse 15;
- Metsi a hloekisitsoeng a futhumetseng - 200 ml;
- Letsoai - ntlheng ea thipa;
- Oli ea limela - thispone tse 2;
- Sweetener ho latsoa;
- Cinnamon ke ea boikhethelo.
Pheha ka ontong e chesitsoeng pele ho 180 ° C bakeng sa metsotso e 35.
Litlhahiso tse akaretsang tsa phepo e nepahetseng
Lijo tsohle tse nang le lefu la tsoekere li lokela ho khethoa feela le GI e tlase, e le hore li se ke tsa baka tsoekere ea mali. Lijo tse ling ha li na GI ho hang, empa sena ha se bolele hore li lumelloa ho lefu la tsoekere.
Mohlala, oli ea meroho le lisosa li na le GI ea PIECES tse ka bang 50, empa li thibetsoe ka bongata ho lefu la tsoekere, kaha li na le mafura a mangata.
Linthong tsa letsatsi le letsatsi tse nang le tsoekere e ngata ea mali, litholoana, meroho, nama le lihlahisoa tsa lebese li lokela ho ba teng. Lijo tse joalo tse leka-lekaneng li tla thusa ho khotsofatsa mokuli ka livithamini le liminerale tsohle tse hlokahalang mme o ntlafatse mosebetsi oa mesebetsi eohle ea 'mele.
Video e sehloohong sena e bua ka melemo ea bohobe ba rye ba lefu la tsoekere.
