Ho fumanoa ha lefu la tsoekere ho hloka hore mokuli a boloke melao e thata ea mokhoa oa letsatsi le letsatsi, a itloaetse litloaelo tse itekanetseng tsa 'mele le ho ja ka nepo. E qetellang e phethile karolo ea bohlokoa ho eketseheng ha tsoekere ea mali. Kamora ho ja ka tieo, motho ea nang le lefu la tsoekere o itšireletsa ho tsoa ente ea insulin e eketsehileng le e sa utloahaleng.
Joalo ka motho e mong le e mong ea phetseng hantle, mokuli ea nang le lefu la tsoekere o batla ho fepa lijo, haholo-holo lijana tsa phofo, kaha li thibetsoe ka thata. Khetho e bohlale ke ho lokisa fritters. Li ka ba monate (empa ntle le tsoekere) kapa meroho. Sena ke lijo tsa hoseng tsa bohlokoa bakeng sa mokuli, tse u lumellang ho khotsofatsa mmele nako e telele.
Ho lokela ho hlakisoa hore ho molemo ho sebelisa li-pancake bakeng sa lijo tsa hoseng, bakeng sa ho monya tsoekere habonolo ke 'mele, ka lebaka la ts'ebetso e kholo ea mmele hoseng.
Ka tlase ho tla fuoa li-cookie tse 'maloa bakeng sa li-fritter, ka bobeli litholoana le meroho, ho nahanela index ea bona ea glycemic, mohopolo oa index ea glycemic le lihlahisoa tse sebelisitsoeng ho lokisa lijana tsena li nkoa.
Lenane la glycemic
Sehlahisoa sefe kapa sefe se na le index ea eona ea glycemic, e bonts'a tekanyo ea ho kenella ha tsoekere maling.
Ka kalafo e sa lokelang ea mocheso, letšoao lena le ka eketseha haholo. Ka hona, ho bohlokoa haholo ho khomarela tafole e ka tlase ha u khetha lihlahisoa bakeng sa ho lokisa li-fritters.
Lihlahisoa tse amohelehang bakeng sa lefu la tsoekere li lokela ho ba le GI e tlase, hape e lumelloa ho ja lijo ka nako le GI e tloaelehileng, empa GI e phahameng e thibetsoe ka thata. Litataiso tsa index ea glycemic ke tsena:
- Ho fihlela ho 50 PIERES - tse tlase;
- Ho fihlela li-unit tsa 70 - tse mahareng;
- Ho tloha diyuniti tse 70 le holimo - e phahameng.
Lijo tsohle li lokela ho lokisoa feela ka mekhoa e joalo:
- Pheha;
- Bakeng sa banyalani;
- Ka microwave;
- Ka grill;
- Ho cooker ea liehang, "mokhoa oa ho tima".
Li-pancake bakeng sa lefu la tsoekere li ka lokisoa ka meroho le litholoana ka bobeli, ka hona o hloka ho tseba index ea glycemic ea lisebelisoa tsohle tse sebelisitsoeng:
- Zucchini - diyuniti tse 75;
- Parsley - diyuniti tse 5;
- Dill - likarolo tse 15;
- Mandarin - 40 PIECES;
- Liapulo - Luniti tse 30;
- Bosoeu ba mahe - 0 PIECES, yolk - 50 PIECES;
- Kefir - diyuniti tse 15;
- Rye phofo - diyuniti tse 45;
- Oatmeal - PIERES tse 45.
Risepe e tloaelehileng ka ho fetisisa ea lijalo tsa meroho ke li-zucchini fritters.
Lisebelisoa tsa Hash brown
Li hlophisitsoe ka potlako haholo, empa index ea glycemic ea eona e fapana lipakeng tsa mahareng le tse phahameng.
Ka hona, sejana se joalo ha sea lokela ho ba tafoleng hangata 'me ke ho lakatsehang hore li-pancake li jeoe lijong tsa pele kapa tsa bobeli.
Sena sohle se bakoa ke taba ea hore halofo ea pele ea letsatsi motho o ikoetlisa haholo, sena se tla thusa tsoekere e kenang maling hore e qhibilihe kapele.
Bakeng sa li-squash fritters u tla li hloka:
- Khalase e le 'ngoe ea phofo ea rye;
- Zucchini e le 'ngoe e nyane;
- Lehe le le leng;
- Parsley le dill;
- Letsoai le pepere ho latsoa.
Zucchini ea khalase, parsley e khabisitsoeng le dill mane ebe u kopanya metsoako eohle e setseng hantle ho fihlela e boreleli. Tekanyo ea tlhahlobo e lokela ho ba e tiileng. U ka halika li-pancake ka saucepan ka oli e nyane ea meroho ka tlatsetso ea metsi. Kapa mouoane. Nakong e fetileng, ho koahela likarolo tse ka tlase tsa lijana ka pampiri e entsoeng ka letlalo, moo hlama e tla beoa.
Ka tsela, phofo ea rye e ka nkeloa sebaka ke oatmeal, eo ho leng bonolo ho e pheha lapeng. Ho etsa sena, nka oatmeal 'me ue grine hore e be phofo u sebelisa grnder kapa kofi ea kofi. Hopola feela hore lipalesa ka botsona ha lia lumelloa ho batho ba lefu la tsoekere, kaha ba na le index ea glycemic e kaholimo ho karolelano, empa phofo e fapana le seo, ke likarolo tse 40 feela.
Recipe ena e etselitsoe li-servings tse peli, li-pancake tse setseng li ka bolokoa ka sehatsetsing.
Li-pancake tse monate
Li-pancake tsa tsoekere ea mofuta oa 2 li ka pheha e le sopho, empa feela ntle le tsoekere. E lokela ho nkeloa sebaka ke matlapa a 'maloa a monate a monate, a rekisoang khemisi efe kapa efe.
Lijo tse monate tsa li-fritters li ka lokisoa ka bobeli le kenyelletso ea chisi ea chisi le kefir. Tsohle li ipapisitse le khetho ea motho. Phekolo ea bona ea mocheso e lokela ho ba furu, empa ka tšebeliso e fokolang ea oli ea meroho, kapa ea steam. Khetho ea ho qetela e loketse, hobane lihlahisoa li sala li na le livithamini le liminerale tse ngata, hammoho le index ea lihlahisoa tsa glycemic ha e eketsehe.
Bakeng sa li-fritters tsa lamunu u tla li hloka:
- Li-tangerine tse peli;
- Khalase e le 'ngoe ea phofo (rye kapa oatmeal);
- Matlapa a mabeli a monate;
- 150 ml kefir e se nang mafura;
- Lehe le le leng;
- Cinnamon
Kopanya kefir le sweetener le phofo le kopanya ka botlalo ho fihlela li-lumps li nyamela ka botlalo. Ebe u eketsa lehe le li-tangerine. Li-tangerines li lokela ho peeled pejana, li arotsoe ka likhama ebe li khaoloa ka halofo.
Ho beha ka pane le khaba. Ho nka likotoana tsa litholoana. Butle butle ka tlas'a sekwahelo ka mahlakoreng ka bobeli bakeng sa metsotso e meraro ho isa ho e mehlano. Ebe o beha sejana mme o fafatse ka sinamone. Palo ena ea linoko e etselitsoe li-servings tse peli. Ena ke lijo tsa hoseng tse ntle, haholoholo ha e kopantsoe le tee ea tonic e thehiloeng holim'a peels ea tangerine.
Ho boetse ho na le risepe e sebelisang chisi e nang le mafura a tlase, empa e tla ba likuku tse ngata tsa chisi, ho fapana le li-pancake. Bakeng sa lits'ebeletso tse peli u tla li hloka:
- Ligrama tse 150 tsa chisi e se nang mafura;
- 150 - 200 dikgerama tsa phofo (rye kapa oatmeal);
- Lehe le le leng;
- Matlapa a mabeli a monate;
- Khaba e 0,5 ea soda;
- Apole e le 'ngoe e tsoekere le e bolila;
- Cinnamon
Ebola apole ebe u e tšela, ebe u kopanya le chisi ea chisi le phofo. Hlohlelletsa ho fihlela boreleli. Kenya matlapa a mabeli a sesebelisoa se chesang, ka mor'a ho se tlatsa ka khaba ea metsi, tšela ka har'a sopho. Kopanya metsoako eohle hape. Fry tlasa sekoaelo ka sopho e nang le oli e nyane ea meroho, e lumelloa ho eketsa metsi a manyane. Kamora ho pheha, fafatsa li-pancake tsa sinamone.
Ho video e sehloohong sena, ho hlahisoa litlolo tse 'maloa tsa li-pancake bakeng sa lefu la tsoekere.
