Ho sa tsotelehe hore na mokuli o na le mofuta oa lefu la tsoekere o itšetlehileng ka lona kapa che, o tlameha ho latela melao e itseng bophelo bohle ba hae, ea bohlokoa ka ho fetisisa eo e leng phepo ea lijo.
Lijo tsa lefu la tsoekere li itšetlehile haholo ka khetho ea lijo tse nang le index e tlase ea glycemic. Ntle le moo, ho na le likhothaletso mabapi le takatso ea lijo, palo ea li-servings le khafetsa lijong tsa bona.
Ho khetha lijo tse nepahetseng bakeng sa lefu la tsoekere le itšetlehileng ka insulin, o hloka ho tseba lihlahisoa tsa GI le melao ea ts'ebetso ea tsona. Ka hona, ka tlase ke leseli ka mohopolo oa index ea glycemic, lijo tse lumelloang, likhothaletso tsa ho ja, le lenane la letsatsi la batho ba nang le lefu la tsoekere.
Lenane la glycemic
Sehlahisoa sefe kapa sefe se na le index ea eona ea glycemic. Ena ke boleng ba dijithale ba sehlahisoa, se bonts'ang phello ea eona ho phallo ea tsoekere maling. Ha u theola lintlha, u boloke lijo tse sireletsehileng.
INSD (lefu la tsoekere le itšetlehileng ka insulin) e hloka hore mokuli a khomarele lijo tse nang le carb e tlase, e le hore a se ke a qholotsa liente tsa insulin.
Ka mellitus ea lefu la tsoekere e sa itšetleheng ka insulin (mofuta oa lefu la tsoekere la 2), melao ea phepo e nepahetseng le khetho ea sehlahisoa li tšoana le mofuta oa lefu la tsoekere 1.
Tse latelang ke matšoao a glycemic index:
- Lihlahisoa tse nang le index ea ho fihlela li-PIECES tse 50 - li lumelloa ka bongata bofe kapa bofe;
- Lihlahisoa tse nang le index ea ho fihlela li-PIECES tse 70 - ka linako tse ling li ka kenyelletsoa lijong;
- Lihlahisoa tse nang le index ea li-unit tsa 70 le kaholimo li hanetsoe.
Ntle le sena, lijo tsohle li tlameha ho fuoa kalafo e itseng ea mocheso, e kenyeletsang:
- Pheha;
- Bakeng sa banyalani;
- Ka microwave;
- Ka mokhoa oa multicook "ho tima";
- Ka grill;
- Stew e nang le oli e nyane ea meroho.
Lihlahisoa tse ling tse nang le index e tlase ea glycemic li ka eketsa lebelo la tsona haholo ho latela kalafo ea mocheso.
Melao ea lijo
Lijo tsa "mellitus" tse amanang le lefu la tsoekere li lokela ho kenyelletsa phepo e nepahetseng. Likarolo tsohle li nyane, khafetsa takatso ea lijo ke makhetlo a 5-6 ka letsatsi. Ho bohlokoa hore u raletse lijo tsa hau nako le nako.
Lijoa tsa bobeli li lokela ho nka bonyane lihora tse peli pele u robala. Lijoa tsa hoseng tsa lefu la tsoekere li lokela ho kenyelletsa litholoana, li lokela ho jeoa thapama. Sena sohle se bakoa ke taba ea hore hammoho le litholoana, tsoekere e kena maling le ho tlameha ho robeha, e leng se khothalletsoang ke ts'ebetso ea 'mele, hangata e hlahang halofo ea pele ea letsatsi.
Lijo tsa tsoekere li lokela ho ba le lijo tse nang le fiber e ngata. Mohlala, tšebeletso e le 'ngoe ea oatmeal e tla khotsofatsa ka botlalo halofo ea fiber ea letsatsi le letsatsi bakeng sa mmele. Ke likomkomere feela tse hlokang ho phehoa ka metsi le ntle le ho eketsa botoro.
Lijo tsa batho ba nang le lefu la tsoekere tse itšetlehileng ka insulin li tšoaea melao ena ea mantlha:
- Karolelano ea lijo ka makhetlo a 5 ho isa ho a tšeletseng ka letsatsi;
- Lijo tse nang le phepo e ntle, ka likarolo tse nyane;
- E ja khafetsa;
- Lihlahisoa tsohle li khetha ka index e tlase ea glycemic;
- Litholoana li lokela ho kenyelletsoa ka har'a lijo tsa hoseng;
- Pheha li-porridge ka metsi ntle le ho eketsa botoro 'me u se ke ua noa ka lihlahisoa tsa lebese tse belisitsoeng;
- Lijo tsa ho qetela bonyane lihora tse peli pele u robala;
- Li-jusi tsa litholoana ha li lumelloe ka thata, empa lero la langa le le lej le lumelloa ka bongata ba 150 - 200 ml ka letsatsi;
- Noa bonyane lilithara tse peli tsa mokelikeli ka letsatsi;
- Lijo tsa letsatsi le letsatsi li lokela ho kenyelletsa litholoana, meroho, lijo-thollo, nama le lihlahisoa tsa lebese.
- Qoba ho ja ho feta tekano le ho itima lijo.
Melao ena kaofela e nkuoa e le motheo oa lijo tsa lefu la tsoekere.
Lihlahisoa tse lumelletsoeng
Joalokaha ho boletsoe pejana, lijo tsohle li lokela ho ba le index e tlase ea glycemic, ho fihla ho li-unit tsa 50. Bakeng sa sena, lenane la meroho, litholoana, nama, lijo-thollo le lihlahisoa tsa lebese tse lumelletsoeng ts'ebeliso ea letsatsi le letsatsi li hlahisoa ka tlase.
Ho bohlokoa ho nahana hore lenane lena le boetse le loketse maemong ha mellitus e sa itšetleheng ka insulin, ke hore, ka mofuta oa pele le oa bobeli.
Haeba mofuta oa 2 lefu la tsoekere a sa latele melao ea phepo e nepahetseng le tloaelo ea letsatsi le letsatsi, bokuli ba hae ka nako e khutšoane bo ka fetoha mofuta o itšetlehileng ka insulin.
Ho tsoa litholoana e lumelloa:
- Blueberries
- Li-currants tse ntšo le tse khubelu;
- Liapole
- Liperela
- Gooseberry;
- Strawberry
- Litholoana tsa citrus (Lemons, tangerine, lilamunu);
- Plums;
- Litapole;
- Lihlahla tsa naha;
- Liapole
- Nectarine;
- Liperekisi;
- Persimmon.
Empa o lokela ho tseba hore li-jigs tsa litholoana leha e le life, le haeba li entsoe ka litholoana tse lumelletsoeng, li lula tlasa thibelo e thata ka ho fetesisa. Sena sohle se bakoa ke taba ea hore ba haelloa ke fiber, ho bolelang hore tsoekere e tla kena maling a mangata haholo.
U ka ja meroho:
- Broccoli
- Eiee;
- Garlic
- Tomoso
- K'habeche e tšoeu;
- Mabone
- Lierekisi tse omeletseng tse tala le 'mala o mosehla;
- Liharo;
- Eggplant
- Radish;
- Turnip;
- Pelepele e putsoa, e khubelu le e monate;
- Asparagus
- Linaoa
Lihoete tse ncha li boetse li lumelloa, index ea glycemic eo e leng likolo tse 35, empa ha e phehiloe, palo ea eona e fihla ho li-unit tsa 85.
Lijo tse nang le mofuta o ikemetseng oa insulin, joalo ka mofuta oa pele oa lefu la tsoekere, li lokela ho kenyelletsa lijo-thollo tse fapaneng lijong tsa letsatsi le letsatsi. Macaroni e kopantsoe, haeba ho fapana le sena, u ka ja bijoux, empa feela ka koro ea durum. Sena ke mokhelo ho fapana le molao.
Mabele a nang le index e tlase ea glycemic a lumelloa:
- Buckwheat;
- Perlovka;
- Rice bran, (e leng korong, eseng poone);
- Perese ea harese.
Hape, index ea glycemic e akaretsang ea 55 PIECES e na le raese e sootho, e tlamehang ho phehoa metsotso e 40 ho isa ho e 45, empa e tšoeu e na le letšoao la 80 PIECES.
Phepo e nepahetseng ea lefu la tsoekere e kenyelletsa lihlahisoa tsa liphoofolo tse ka tlatsitseng 'mele matla letsatsi lohle. Kahoo, lijana tsa nama le tlhapi li jeoa e le lijo tsa mots'eare.
Lihlahisoa tsa tlhaho ea liphoofolo li na le GI ea li-PIERES tse ka bang 50:
- Khoho ea khoho (nama e halikiloeng ntle le letlalo);
- Turkey;
- Lerese la likhoho;
- Nama ea mmutla;
- Mahe (eseng ho feta e le 'ngoe ka letsatsi);
- Sebete sa nama ea khomo;
- Fish crayfish;
- Litlhapi tse mafura a tlase.
Lihlahisoa tsa lebese le tsoekere li na le livithamini le liminerale tse ngata, li etsa lijong tsa bobeli tsa mantsiboea. U ka boela ua pheha lijo tse tsoekere tse monate joalo ka panakota kapa souffle.
Lihlahisoa tsa lebese le lebese:
- Chisi ea chisi;
- Kefir;
- Ryazhenka;
- Cream e nang le se nang le mafura a fihlang ho 10% e kenyelelitsoeng;
- Lebese lohle;
- Lebese la skim;
- Lebese le bolila;
- Chesi ea tofu;
- Yoghur e sa koaeloang letho.
Ho kenyelletsa lihlahisoa tsena lijong tsa motho ea nang le lefu la tsoekere, o ka iketsetsa lijo ka tsoekere ea mali le ho sireletsa mokuli liseng tsa insulin tse eketsehileng.
Menyu ea letsatsi
Ntle le lihlahisoa tse lumelloang tse ithutoang, ho bohlokoa hore u shebe lethathamo la mokuli ea nang le lefu la tsoekere la mofuta ofe kapa ofe.
Lijoa tsa pele - litholoana tse boletsoeng (li-blueberries, liapole, fragole) li natetsoe ka yoghur e sa koaeloang.
Lijoa tsa bobeli tsa hoseng - lehe le phehiloeng, harese ea pearl, tee e ntšo.
Lijo tsa motšehare - sopho ea meroho sefateng sa bobeli, makhasi a mabeli a stewed ea khoho ea likhoho ka meroho, tee.
Snack - chisi e se nang mafura e nang le litholoana tse omisitsoeng (li-prunes, liapolekose tse omisitsoeng, morara o omisitsoeng).
Lijo tsa mantsiboea - li-meatball tse tsoekere ea langa le le lej (ho tloha raese e sootho le khoho e halikiloeng), tee e nang le libiskiti ho fructose.
Lijoa tsa bobeli - 200 ml ea kefir, apole e le 'ngoe.
Lijo tse joalo li ke ke tsa boloka maemo a tsoekere ea mali feela, empa hape li tla khotsofatsa mmele ka livithamini le liminerale tsohle tse sebetsang.
Ho bohlokoa ho hlokomela hore tee e tala le e ntšo e lumelloa ho lefu la tsoekere. Empa ha ua tlameha ho ithorisa ka mefuta e mengata ea lino, hobane u ka se noe lino. Ka hona, se latelang ke risepe ea tatso, 'me ka nako e ts'oanang tee e monate ea mandarin.
Ho lokisa senoelo se le seng sa seno se joalo, o tla hloka peel ea tangerine, e lokelang ho silakanngoa likotoana tse nyane ebe u tšela 200 ml ea metsi a belang. Ka tsela, likhaba tsa lefu la tsoekere le tsona li sebelisetsoa merero e meng ea kalafo. E re e eme tlasa sekoaelo bonyane metsotso e meraro. Tee e joalo e matlafatsa ts'ebetso ea ts'ireletso ea 'mele, hammoho le calms tsamaiso ea methapo, e ka bang le litlamorao tse mpe ho tsoekere.
Nakong ea ha li-tangerine li sa fumanehe lishelefong, sena ha se thibele ba tsoekere ho etsa tee ea tangerine. Tšela peel esale pele ebe oe grray ka grinder ea kofi kapa blender. Lokisetsa phofo ea tangerine hang-hang pele o etsa tee.
Video e sehloohong sena e bua ka melao-motheo ea phepo e nepahetseng bakeng sa mofuta leha e le ofe oa lefu la tsoekere.
