Boteng ba lefu la tsoekere la mofuta oa pele le oa bobeli, mokuli o tlameha ho latela melao e 'maloa bophelong bohle ba hae. E 'ngoe ea bohlokoa ka ho fetisisa ke lijo tse khethiloeng ka nepo.
Pheko ea lijo tsa lefu la tsoekere la mofuta oa 2 e sebetsa e le eona pheko e ka sehloohong e laolang ho ja lijo tse matlafatsang tsa 'mele. Ka mofuta oa lefu la tsoekere le itšetlehileng ka insulin, lijo tsena li thibela ho eketseha ha liente tsa insulin.
Litsebi tsa lefu la tsoekere li hloka ho tseba hore na o hloka ho ja makhetlo a makae ka letsatsi, likarolong life le hore o ja lijo life ha o pheha. Sena sohle se tla hlalosoa ka tlase, hammoho le lethathamo la lijo tse lumelloang le lijana li fanoa, hammoho le letšoao la bohlokoa joalo ka index ea glycemic. Ho tloha lipalo tsena, ho tla etsoa lenane la likhakanyo bakeng sa beke, le ka sebelisoang e le pheko ea phepo.
Lenane la glycemic
Glycemic index (GI) ke sesupo sa dijithale sa phello ea lijo ho phallo ea tsoekere maling. Ho latela data e joalo, lenane la lihlahisoa tse lumelletsoeng le ile la qaptjoa. Ke molemong oa hore endocrinologist e etse phepo.
GI e angoa ke tsela eo lijo li sebetsoang ka eona nakong ea ho pheha. U boetse u lokela ho tseba hore haeba lihlahisoa tse amohelehang li tlisoa boemong ba puree, GI ea bona e tla eketseha. Ho etsa lero ka litholoana tse lumelloang ke sejo ho kopantsoe, hobane ka mokhoa ona oa ho ts'ebetso, fiber e tsoang litholoana e nyamela, e bakang phallo ea glucose kapele.
Lenane la glycemic le arotsoe joang, 'me le nkoang e le le amohelehang:
- Ho fihlela likarolo tsa 50 - karolo e ka sehloohong ea lijo tsa letsatsi le letsatsi;
- Ho fihlela likarolo tsa 70 - ka linako tse ling li ka kenyelletsoa lethathamong la motho ea nang le lefu la tsoekere;
- Ho tloha diyuniti tse 70 le hodimo - tlasa thibelo.
Lijo tse ling ha li na index ea glycemic ho hang, haholo lijo tse nang le mafura joalo ka oli ea meroho, nama ea kolobe, jj. Empa sena ha se bolele hore ba lumelloa ho lefu la tsoekere. Lijo tse joalo li na le cholesterol e ngata, e nang le phello e mpe 'meleng oa mokuli ka kakaretso.
E le hore u se ke oa eketsa index ea GI, lihlahisoa tsohle tsa lijo li lumelloa ho jeoa ka mokhoa ona:
- Meroho le litholoana tse ncha;
- Lijana tse phehiloeng;
- Steamed;
- E khotše;
- E phehiloe ka microwave;
- E fanyehiloe ka lijana tsa lehlakoreng le lijana tsa nama, u sebelisa oli e fokolang;
- Ho multicooker mokhoa oa "ho tsamaisa" le "ho baka".
Motheong oa melao-motheo e joalo ea phepo e nepahetseng, motho ea nang le lefu la tsoekere o iketsetsa pheko ea hae ea kalafo.
Lihlahisoa tsa Therapy tse Amoheletsoeng
Joalokaha ho se ho boletsoe, lijo tsohle li khethoa ho latela index ea glycemic. Melao-motheo ea kalafo ea ho ja bakeng sa lefu la tsoekere e kenyeletsa lijo tsa mokuli, tse matlafatsoang ke livithamini le liminerale.
Bakeng sa sena, meroho, litholoana le lihlahisoa tsa liphoofolo li tlameha ho ba teng lijong tsa letsatsi le letsatsi. Se ke la lebala ka tšebeliso ea mokelikeli, lebelo la letsatsi le letsatsi la bonyane lilithara tse peli. Ka kakaretso, o ka lekanya palo ea mokelikeli ho ea ka likhalori, 1 ml ea mokelikeli ka khalori e ngoe.
Meroho e lokela ho ba sejo se seholo ka ho fetisisa bakeng sa batho ba nang le lefu la tsoekere ba nang le index e tlase ea glycemic, meroho ena e lumelloa:
- Tomoso
- Eggplant
- Eiee;
- Garlic
- Broccoli
- K'habeche e tšoeu;
- Mabone
- Lierekisi tse tala tse omeletseng le tse tala;
- Liharo;
- Linaoa
- Pelepele e putsoa le e khubelu;
- Pepere e monate;
- Radish;
- Turnip;
- Leek.
Ntle le moo, o ka etsa li-salads ka ho eketsoa ha parsley, spinach le dill. Lijo tse lehlakoreng le rarahaneng li boetse li lokiselitsoe ho tsoa ho meroho.
Litholoana li na le livithamini tse ngata mme boteng ba tsona lijong li tlamehile, empa u se ke oa lebala hore menyetla ea bona e lokela ho ba halofo ea pele ea letsatsi. Kahoo, ho lumelloa litholoana tse latelang, ka index ea glycemic e ka fihlang ho 50 PESCES:
- Gooseberry;
- Plum;
- Cherum plum;
- Liperekisi;
- Liapole
- Liperela
- Persimmon;
- Litapole;
- Strawberry
- Lihlahla tsa naha;
- Litholoana life kapa life tsa lamunu - lilamunu, lilamunu, li-tangerine;
- Kharenate;
- Blueberries
- Blackcurrant;
- Currant e khubelu;
- Liapole
Khetho ea lijo-thollo e lokela ho nkoa ka botebo, hobane tse ngata tsa tsona li na le index e phahameng ea glycemic. Mohlala, oatmeal e thibetsoe, hobane GI ea bona ke likarolo tse 75, empa oatmeal, fatše ho fihlela phofo, e lumelletsoe ka botlalo ho etsa porridge.
Lithollo tsohle li phehiloe ka metsi ntle le ho eketsoa botoro. Tse latelang lia lumelloa:
- Rosa e sootho (e sootho);
- Buckwheat;
- Perlovka;
- Barry groats;
- Rice bran (e leng korong, eseng poone);
- Porese ea poone.
Ragela e tšoeu e ratehang ka tlas'a thibelo e thata ka ho fetisisa, hobane GI ea eona ke likarolo tsa 75. Mokhoa o motle ke raese e sootho, e nang le GI ea li-unit tse 50, ho nka nako e telele ho pheha, empa ha e latsoehe ka tatso.
Li-porridge tsa Semolina le koro le tsona ha li ratehe tafoleng ea lefu la tsoekere, ha li-glycemic tsa tsona li fetoha ka bongata le boleng bo phahameng.
Lijo tse nang le calcium e ngata li tlameha ho kenyeletsoa kalafo ea lijo, hona ho kenyelletsa lihlahisoa tsa lebese le lebese le bolila. Ha e le hantle, kaofela li na le index ea glycemic e tlase, ntle le tse mafura le tse natefisitsoeng - tranelate e bolila, yogurt ea litholoana, matsoele a curd.
Ho tsoa lihlahisoa tsa lebese le tsa lebese li lumelloa:
- Yoghur ea mafura a fokolang;
- Kefir;
- Ryazhenka;
- Chisi ea chisi;
- Cora ho fihlela ho 10% mafura;
- Lebese lohle;
- Lebese la skim;
- Lebese le bolila;
- Tofu Cheese.
Lihlahisoa tsa nama le lihlapi tsa mofuta oa tsoekere ea mofuta oa 2 ke mohloli o ka sehloohong oa liprotheine tse tlohelang lijo, mme ke tsa bohlokoa tafoleng ea ho jella. Tse latelang li lumelloa ho nama le tlhapi, ke mafura le letlalo feela tse lokelang ho tlosoa lihlahisoa tse joalo.
Se sebetsang ke:
- Kuku
- Turkey
- Nama ea khomo;
- Nama ea mmutla;
- Sebete sa nama ea khomo;
- Khama ea khoho
- Pike
- Pollock;
- Hake.
Sekhahla sa tšebeliso ea mahe letsatsi le letsatsi, eseng ho feta e le 'ngoe ka letsatsi.
Melao ea phekolo ea phepo
Ho khetha lihlahisoa tse nepahetseng le ho li pheha ke qalo feela ea kalafo ea ho ja. E fana ka melao e meng e 'maloa ea ho ja.
Hoa lokela ho hlokomeloa hang-hang hore phepo ea mofung oa lefu la tsoekere e lokela ho ba fapakaneng, likarolo e le tse nyane. Keketso ea lijo e ata makhetlo a 5 ho isa ho a 6 ka letsatsi, haholo-holo khafetsa. Lijo tsa ho qetela li lokela ho ba bonyane lihora tse peli ho isa ho tse tharo pele u robala.
Litholoana le likuku tse ikhethileng tsa tsoekere li lokela ho jeoa lijo tsa hoseng tsa pele kapa tsa bobeli. Sena sohle se hlalosoa ke 'nete ea hore tsoekere e kenang maling e kenella habonolo ha mokuli a ntse a le mafolofolo.
Ka kalafo ea ho ja, o ka pheha lipompong tse joalo, o fetola tsoekere ka stevia kapa sopho:
- Jelly;
- Marmalade;
- Fritters;
- Li-cookie
- Likatse
- Panna cotta;
- Li-pancake
- Charlotte
- Souffle e koatileng.
Lijo tsa lefu la tsoekere la mofuta oa 2 li lokela ho ba le mafura a mangata a fiber. Mohlala, e 'ngoe ea lijo-thollo tse entsoeng ka oatmeal e tla khotsofatsa ka botlalo halofo ea moputso oa letsatsi le letsatsi.
Ka kakaretso, ho na le melao e mengata ea phepo ea lefu la tsoekere, ea mantlha e totobalitsoe mona:
- Ho ja makhetlo a mangata - makhetlo a 5 - 6 ka letsatsi;
- E ja khafetsa;
- Qoba tlala le ho ja ho feta tekano;
- Phepo e nepahetseng;
- Tlosa lijo tse mafura;
- Pheha sopho feela ho meroho ea nama ea bobeli, kapa merohong;
- Phepo e leka-lekaneng;
- Lijo tsa mantsiboea bonyane lihora tse peli pele u robala;
- Lijo tsa ho qetela li lokela ho ba "bobebe" (mohlala, khalase ea kefir);
- Litholoana tsa ho ja le lipompong tsa lefu la tsoekere hoseng;
- Noa bonyane lilithara tse peli tsa mokelikeli ka letsatsi;
- Lihlahisoa tsa ho khetha feela ka index e tlase ea glycemic, ke hore, ho fihla ho li-unit tsa 50;
- Pheha li-porridge ntle le ho eketsa botoro le ka metsi feela;
- Ha ho lumelletsoe ho noha porese ka lihlahisoa tsa lebese le tse bolila ka lebese.
Ha a hlokomela melao-motheo ena ea phepo e nepahetseng, le ho khetha lijo tse nang le index e tlase ea glycemic, mokuli a ka iketsetsa mofuta oa kalafo ea ho ja.
Lijo tsa beke le beke tsa lijo
Ha o se o fumane melao e ka sehloohong ea kalafo ea phepo, o ka tswela pele ho theha lenane.
Lethathamo lena le khothalelitsoeng ke molemong oa tlhaiso-leseling, 'me motho ea nang le lefu la tsoekere a ka nkela lijana ho ea ka thato ea hae.
Palo ea lijo le eona e ka fokotsoa hore e be tse hlano.
Ntle le lethathamong le hlahisitsoeng, ka tlase re ke ke ra nka feela lijo tse phetseng hantle, empa le lijana tse monate tse ka qothisanang lehlokoa le ho ja motho ea phetseng hantle.
Mantaha:
- Lijoa tsa hoseng - salate ea litholoana e nokiloeng ka yogurt e sa koaeloang;
- Lijoa tsa bobeli tsa hoseng - omeled ea mochini, tee e tala e nang le li-cookie tsa fructose;
- Lijo tsa motšehare - sopho e entsoeng ka moro oa meroho, porridge ea buckwheat ka sesepa sa sebete, kofi e tala e nang le tranelate;
- Snack - jelly, likhechana tse peli tsa bohobe ba rye;
- Lijo tsa mantsiboea - sejana se rarahaneng sa meroho, lijana tsa nama, tee;
- Lijoa tsa bobeli - chisi e se nang mafura e nang le likotoana tsa litholoana tse omisitsoeng (liapole tse omisitsoeng, li-prunes), tee e ntšo.
Labobeli:
- Lijoa tsa hoseng - curd soufflé, tee e ntšo;
- Lijoa tsa bobeli tsa hoseng - oatmeal e nang le litholoana tse omisitsoeng, tee e tala;
- Lijo tsa motšehare - sopho ea buckwheat le khoho e fuoeng meroho (li-eggplant, langa le le lej, onion), lero la langa le le lej le etsang 150 ml;
- Snack - tee e nang le likhechana tse peli tsa bohobe ba rye, chisi ea tofu;
- Lijo tsa mantsiboea - li-meatball ho spaghetti ea tamati, salate ea meroho;
- Lijoa tsa bobeli ke khalase ea kefir, apole e le 'ngoe.
Laboraro:
- Lijoa tsa hoseng - salate ea litholoana e nokiloeng ka kefir;
- Lijoa tsa bobeli tsa lijo tsa hoseng - omelet e halikiloeng, lero la langa le le lej ka makhetlo a 100 ml, selae sa bohobe ba rye;
- Lijo tsa motšehare - sopho ea raese e sootho, porilla ea harese, cutlet ea nama ea khomo, kofi e tala e nang le tranelate;
- Snack - jelly ea lefu la tsoekere;
- Lijo tsa mantsiboea - salate ea limela, buckwheat, khoho ea khoho, tee;
- Lijoa tsa bobeli ke khalase ea ryazhenka.
Labone:
- Lijoa tsa pele - tee e ntšo e nang le apple charlotte;
- Lijoa tsa bobeli tsa hoseng - salate ea litholoana, chisi e nang le mafura a tlase;
- Lijo tsa motšehare - sopho e entsoeng ka moro oa meroho, raese e sootho e nang le sebete sa likhoho, tee e tala;
- Snack - salate ea meroho, lehe le phehiloeng;
- Lijo tsa mantsiboea - eggplant e halikiloeng ka khoho e halikiloeng, kofi e tala e nang le tranelate;
- Lijoa tsa bobeli ke khalase ea yogurt e sa fuoeng.
Labohlano:
- Lijoa tsa pele ke souffle e nang le litholoana tse omisitsoeng;
- Lijo tsa motšeare - tee e nang le li-pancake tsa squash;
- Lijo tsa motšehare - sopho ea buckwheat, linaoa tsa hop tse tala ka tamati, kofi e tala e nang le tranelate;
- Snack - salate ea litholoana, tee;
- Lijo tsa mantsiboea - lijana tse thata tsa meroho (li-eggplant, langa le le lej, onion, konofolo, sesosa), pike e phehiloeng, tee;
- Lijoa tsa bobeli ke chisi chisi, tee.
Moqebelo:
- Lijoa tsa hoseng - tee e nang le li-pancake le mahe a linotsi;
- Lijoa tsa bobeli tsa hoseng - omeled ea mochini, tee e tala;
- Lijo tsa motšehare - sopho ea meroho, phofo ea harese e nang le patties ea sebete sa kofi, kofi e nang le tranelate;
- Snack - salate ea litholoana e nokiloeng ka yogurt e sa koaeloang;
- Lijo tsa mantsiboea - pollock e halikiloeng setulong sa meroho, tee;
- Lijoa tsa bobeli ke chisi ea chate.
Sontaha:
- Lijoa tsa pele - tee e nang le kuku e tsoekere ea tsoekere;
- Lijoa tsa bobeli tsa hoseng - salate ea litholoana e nokiloeng ka kefir;
- Lijo tsa motšehare - sopho ea harese e nang le moro oa meroho, buckwheat ka nama ea mmutla e phehiloeng, kofi e tala e nang le tranelate;
- Snack - jelly, selae sa bohobe ba rye;
- Lijo tsa mantsiboea - puree ea pea ka sesepa sa sebete, tee e ntšo.
- Lijoa tsa bobeli ke chisi ea chisi, tee e tala.
Lijo tse joalo tsa beke le beke li tla ba phepo e ntle ea ho ja bakeng sa mokuli ea nang le lefu la tsoekere, ka bobeli mofuta oa pele le oa bobeli.
Lisebelisoa tsa phepo e nepahetseng
Bakeng sa batho ba nang le lefu la tsoekere, ho na le lino tse tsoekere ntle le tsoekere, tseo ho tsona tatso e fapaneng le lijo tsa tsoekere tsa motho ea phetseng hantle. Ho hlokahala feela ho khutlisetsa tsoekere ka stevia kapa sopho, le phofo ea koro ka rye kapa oatmeal. U ka pheha le eona ka ho sotha oatmeal ka gritter kapa khekhe ea kofi hore e be phofo.
Hape, haeba risepe e na le palo e kholo ea mahe, joale o lokela ho e fetola hanyane - o sebelisa lehe le le leng, ebe ba bang kaofela ba nka liprotheine feela. Lijana tsa tsoekere li kenyeletsa soufflé, marmalade le mefuta eohle ea li-pastries. Ka tlase ke tse ling tsa litlolo tse tsebahalang tsa lefu la tsoekere.
Bakeng sa marmalade ea litholoana u hloka metsoako e latelang:
- Liapole - ligrama tse 400;
- Liperela - ligrama tse 400;
- Cherry plum - 200 Gram;
- Gelatin e potlakileng - 25 dikgerama;
- Sweetener ho latsoa (haeba litholoana li le monate, joale u ke ke ua li sebelisa).
Qhibiliha gelatin kapele ka metsi a fokolang ka mocheso oa kamore ebe o tlohela ho ruruha. Ka nako ena, ebola litholoana ho peel le mantlha, tlosa peo ho tloha plum ea cherry. Khaola litholoana ka likotoana tse nyane ebe u eketsa metsi e le hore li koahela litapole tse khabisitsoeng ka moso. Beha mollo o liehang ebe o foqola ho fihlela o qetile, o ntoo tlosa mochesong ebe o silila ka blender, kapa grind ka siting.
Tšela gelatin ka har'a motsoako ebe u eketsa tatso. Tsoa mollo 'me u hlohlelletse u sa khaotse ho fihlela gelatin eohle e qhibilihile. Ebe o tlosa mochesong ebe o jala puree ea litholoana ka har'a makotikoti a manyane. Haeba u sebelisa foromo e kholo, e lokela ho koaheloa ka filimi ea khakanyo.
U ka pheha le batho ba tsoekere le charlotte ntle le tsoekere. Recipe ena e kenyelletsa liapole, empa ho ea ka litatso tsa motho, li ka nkeloa sebaka ke liplama kapa liperela. Kahoo, ho lokisa charlotte ea apple u tla hloka:
- Lehe le le leng le squirrel tse peli;
- Ligrama tse 500 tsa liapole tse monate;
- Stevia kapa sweetener ho latsoa;
- Rye kapa phofo ea oat - ligrama tse 250;
- Phofo ea ho baka - khaba ea 0.5;
- Cinnamon ntlheng ea thipa.
Rye phofo e kanna ea hloka se fetang seo se bonts'itsoeng ho risepe, kaofela ho latela ho hlaka ha hlama, e lokela ho ba le tranelate.
Ho qala feela, mahe a kopantsoe le liprotheine le sirapo e monate ebe o otla ho fihlela ho thehoa foam e boreleli, ho molemo ho sebelisa mothetsi kapa blender. Tšela phofo ka har'a motsoako oa lehe, eketsa phofo ea ho baka, sinamone le letsoai. Kopanya ntho e 'ngoe le e' ngoe hantle ho fihlela ho fumanoa boima bo bongata.
Ebola liapole le ebola, khaola ka dikotwana tse nyane ebe o kopanya le hlama. Fafatsa sebopeho sa multicooker ka oli ea meroho ebe u silakanya ka phofo ea rye, ka hona e monya mafura a mangata. Ka tlase, beha apole e le 'ngoe, u e khaole ka linoko tse tšesaane ebe o tšela hlama kaofela. Beha mokhoa oa "ho baka" bakeng sa hora e le 'ngoe.
Kamora ho pheha, bula sekwahelo ebe u lumella charlotte hore e eme metsotso e mehlano, ebe ke ka mor'a moo e tsoang hlobo.
Litlhahiso tse ling
Ntle le lijo tse khethehileng tse lokelang ho lateloa bophelong bohle, mokhoa oa bophelo ba lefu la tsoekere la 2 o phetha karolo ea bohlokoa. Kahoo, o lokela ho etsa kalafo ea mmele letsatsi le letsatsi, o ka khetha:
- Ho baleha;
- Ho tsamaea
- Yoga
- Ho sesa
Sena sohle se lokela ho kopantsoe le mokhoa o nepahetseng oa letsatsi le letsatsi; boroko ba bosiu ke bonyane lihora tse robeli.
Ho nka melao ena kaofela e le motheo, mokuli ea nang le lefu la tsoekere la mofuta ofe kapa ofe a ka 'na a se ke a tšoenyeha ka ho phahama ho sa tsoakoang ha tsoekere ea mali, ntle le nako ea lefu le tšoaetso ea ka ntle.
Ho video e sehloohong sena, sehlooho sa tlhokeho ea pheko ea lijo bakeng sa lefu la tsoekere se ntse se tsoela pele.
