Ho tsoekere ea lefu la tsoekere la mofuta oa pele le oa bobeli, ho bohlokoa haholo ho lekola lijo, e le hore li se ke tsa baka tsoekere ea mali. Lihlahisoa tsohle li tlameha ho khethoa ho latela index ea glycemic (GI) le likarolo tsa bohobe (XE) li nkuoe hloko. Karolo e le 'ngoe ea bohobe e lekana le ligrama tse 10 tsa lik'habohaedreite. Bakeng sa mofuta leha e le ofe oa lefu la tsoekere, tekanyetso ea letsatsi le letsatsi e khothalletsoang ha ea lokela ho feta 2,5 XE.
GI e amana ka kotloloho le palo ea likarolo tsa bohobe sehlahisoa, lehare le tlase, XE e tlase. Ha o ja linotsi tse ngata tsa lik'habohaedreite, motho ea nang le lefu la tsoekere o tlameha ho bala palo ea insulin, ke hore, eketsa ente ea insulin kapele pele ho lijo, a ipapisitse le XE e jeoang.
Ke phoso ho nahana hore menyu ea tsoekere ha e na ho baka. E ka kenyeletsoa lijong tsa letsatsi le letsatsi, ka ho khetheha bakeng sa lijo tsa hoseng, feela eketsa tsoekere le mahe a linotsi ebe u latela melao e 'maloa ea ho pheha.
Mohopolo oa GI o tla hlalosoa ka tlase mme o se o ntse o thehiloe ho data, "lihlahisoa tse" sireletsehileng "bakeng sa ho baka li khethiloe, litlhahiso tse fapaneng le litlhahiso tse akaretsang tsa kalafo ea phepo le tsona li hlahisoa.
Lenane la glycemic
Lenane la glycemic ke letšoao la dijithale le potlakileng leo tsoekere e kenngang ho lona ka mor'a ho qeta sehlahisoa se itseng, e le nyane palo, e bolokehileng le lijo. Ho bohlokoa ho hlokomela hore lihlahisoa tse ling tse nang le kalafo e fapaneng ea mocheso li na le matšoao a fapaneng.
Khethollo e joalo ke lihoete, ka mofuta o mocha GI ea eona e lekana le PIERES tse 35, empa ho li-PIECES tsohle tse 85. mokhelo o boetse o sebetsa le ho litholoana. Ho tsena, esita le tse lumelloang ho batho ba lefu la tsoekere, ha hoa lumelloa ho etsa lero, kaha sekhahla sa bona se nyoloha se kotsi. Sena sohle se bakoa ke taba ea hore litholoana "li lahleheloa ke" fiber, e thusang tsoekere ho kena maling le ka ho lekana.
Haeba, leha ho le joalo, lero le ne le nooa lijong, ho bohlokoa ho pheta hape lethal dose la insulin e khutšoane pele ho lijo, e le hore u se ke oa qholotsa hyperglycemia. Empa ke lipontšo life tsa GI tse nkoang li tloaelehile? Tlhahisoleseling e latelang e fanoa bakeng sa sena:
- Ho fihla ho 50 PIERES - lihlahisoa li sireletsehile haholo bakeng sa lefu la tsoekere ebile ha li ame boemo ba tsoekere ea mali.
- Ho fihla ho 70 PIERES - u ka kenyelletsa lijo tse joalo ka linako tse ling. E ka utloisa mokuli bohloko.
- Ho tloha diyuniti tse 70 le hodimo - tlasa thibelo e thata.
Ho bohlokoa ho khetha lijo ka hloko bakeng sa lefu la tsoekere la mofuta ofe kapa ofe mme u itšetlehe ka data e tsoang ho index ea glycemic.
Lihlahisoa tsa ho baka tse "Sireletsehileng"
Potso e tšoenyang hangata ea batho ba bangata ba lefu la tsoekere ke hore na tsoekere e ka nkeloa mahe a linotši eseng hore e baka tsoekere maling. Karabo e sa utloahaleng ke e, ke uena feela ea lokelang ho tseba melao e 'maloa e bonolo ha u khetha sehlahisoa sa linotsi.
GI ea mahe a linotsi ka kotloloho e ipapisitse le mefuta ea eona, mohlala, matšoao a fokolang a chestnut, acacia le lime, e tla ba li-unit tsa 55. ka hona ke mefuta ena feela e lumelloang ho lefu la tsoekere. Hape, mahe a linotsi ha a lokela ho sebelisoa; o ile a lula fatše a tsoekere.
Lijong tsa setso, phofo ea koro e sebelisoa, e thibetsoeng ka botlalo bakeng sa mafu a lefu la tsoekere. E ka nkeloa sebaka ke rye kapa oatmeal. Haeba palo e kholo ea mahe e bonts'oa ho risepe, joale o hloka ho etsa liphetoho - tlohela lehe le le leng ebe u nka protheine e ngoe ho e-na le e 'ngoe.
Litsebi tsa lefu la tsoekere li lumelloa ho pheha lijo tse se nang tsoekere ka lihlahisoa tsena:
- Rye phofo;
- Phofo ea oat;
- Kefir;
- Lebese lohle;
- Lebese la skim;
- Cora ho fihlela ho 10% mafura;
- Monate
- Vanillin;
- Litholoana - liapole, liperela, plums, raspberries, fragole, apricots, mefuta eohle ea litholoana tsa lamunu, jj.
Charlotte, kuku ea mahe a linotsi le likuku li ka lokisoa ho tsoa lenaneng lena la lihlahisoa.
Lipheho tsa mahe a linotši
Lihlahisoa tse futhumetseng tsa batho ba nang le lefu la tsoekere li ka lokisoa ka cooker e tsamaeang butle le ka ontong. Ha o li pheha, sejana sa ho baka ha sea lokela ho tlotsoa ka botoro, ho molemo ho sebelisa meroho, o se tšela hanyane ka phofo. Sena se tla thusa ho qoba lintlha tsa khalori tse eketsehileng tsa sejana.
Hape, monko o mong le o mong o khothalletsoa ho jeoa hoseng, ha motho a le mafolofolo haholo. Sena sohle se tla thusa ho nka tsoekere e bonolo.
U ke ke ua pheha feela thepa e phehiloeng, empa hape le liswiti ntle le tsoekere ka ho kenyelletsa mahe a linotsi. Mohlala, jelly kapa marmalade, mekhabiso ea eona e kenyelletsa mahe a linotsi feela, litholoana le gelatin. Sessert e joalo ha e na kotsi ho motho ea nang le lefu la tsoekere, empa ho e ts'ehetsa ha e lokela ho ba ho feta ligrama tse 200 ka letsatsi.
Bakeng sa charlotte ea mahe a linotsi ka liapole, o hloka metsoako e latelang:
- Ligrama tse 250 tsa liapole;
- Ligrama tse 250 tsa liperela;
- Mahe a linotsi - likhaba tse 3;
- Oatmeal - ligrama tse 300;
- Letsoai - khaba ea 0.5;
- Vanillin - 1 sachet;
- Phofo ea ho baka - li-sachets tsa 0.5;
- Lehe le le leng le squirrel tse peli.
Beat mahe ho fihlela a fluffy, eketsa mahe a linotsi, vanillin, letsoai, phofo ea ho baka le phofo e fafalitsoeng. Kopanya ntho e 'ngoe le e' ngoe hantle ho fihlela ho fumanoa boima bo bongata. Ho feto-fetoha ha maemo ho lokela ho ba le tranelate.
Ebola ebe o ebola tholoana, e khaoloe ka li-cubes tse nyane ebe o kopanya le hlama. Ka tlase ea hlobo e tlotsitsoeng ka oli ea meroho, beha apole e khaotsoeng ka linoko ebe u li tšela ka hlama. Pheha ka mocheso oa likhato tse 180 tsa metsotso e 35. Qetellong ea ho pheha, tlohella charlotte e eme ka hlobo bakeng sa metsotso e mehlano ebe oe tlosa feela. Ho khabisa sejana ka makala a balm kapa sinamone.
Ho fana ka temohisiso e batsi ea lijo tsa hoseng le charlotte, o ka lokisa moro o phetseng hantle. Khopolo e joalo ea peels ea tangerine bakeng sa lefu la tsoekere ha e monate feela, empa e boetse e na le litlamorao tse ngata tse ntle 'meleng oa mokuli.
Seno sena:
- Ho thoba tsamaiso ea methapo;
- E eketsa ho hanyetsa ha mmele oa hau ho tsoaetsong ea li-etiologies tse fapaneng;
- E fokotsa tsoekere ea mali.
Ho itokisetsa ho sebeletsa e le 'ngoe, lekhotla le le leng la mandarin le tla hlokahala. E lokela ho khaoloa likotoana tse nyane ebe u tšela 200 ml ea metsi a belang. E tlohele e bue bonyane metsotso e meraro.
Ho video e sehloohong sena, ho hlahisoa mekhabiso ea lipie tsa lefu la tsoekere.
