Lefu la tsoekere la mofuta ofe kapa ofe le tlama mokuli ho pholletsa le bophelo ba hae ho latela litaelo tsa endocrinologist, tse kenyeletsang phepo e nepahetseng le boikoetliso ba 'mele. Ho lumellana le melao ena ho ama tsoekere ea mali ka ho toba. Haeba u sa latele lijo tse phetseng hantle, tsoekere ea mofuta oa 2 e tla fetoha ea pele, 'me glycemia e ka hlaha nakong ea pele.
Litsebi tsa lefu la tsoekere li lokela ho khetha lijo tse nang le khalori e tlase, kaha bakuli ba bangata ba tloaetse ho fumana boima ba 'mele kapele,' me cholesterol e ngata e ka ama tsamaiso ea pelo le methapo.
Lijo tsa lefu la tsoekere li khethoa feela le index ea glycemic e tlase le nako le nako ka karolelano. Ho bohlokoa hape hape ka nepo ho futhumatsa lihlahisoa tsa lijo - sena se tla boloka index ea glycemic e boletsoeng ka mokhoa o ts'oanang. Ka tlase, lipotso tse joalo li tla hlahlojoa ka ho qaqileng - lenane le lumelletsoeng la lihlahisoa, index ea bona ea glycemic le mohopolo oa polelo ena, ho fanoa ka litlhahiso mabapi le kalafo ea mocheso oa lijo le melao ea lijo.
Melao ea ho sebetsa le ho ja
Ho qala lefu la tsoekere, 'muso oa prediabetes le lefu lena ka bolona le hloka mofuta o nepahetseng oa lijo. U hloka ho ja makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi, ka likarolo tse nyane ntle le ho ja haholo.
Ho bohlokoa ho ipehela nako e tšoanang bakeng sa sejo se seng le se seng sa lijo, sena se tla thusa 'mele ho hlahisa insulin ka lihora tse itseng mme lijo tse latelang e ke ke ea ba moroalo o sa lebelloang ho eena.
Ka mofuta oa 2 le lefu la tsoekere la 1, u ke ke ua ikutloa u lapile, hobane kamora ho ja, maemo a tsoekere ea mali a ka eketseha haholo. Lita tse peli tsa mokelikeli ke bonyane ba letsatsi le leng le le leng la batho ba lefu la tsoekere. Ka kakaretso, ho molemo ho bala tloaelo ho latela likhalori tse jeoang, khalori e le 'ngoe ea mililita ea metsi.
Phekolo e futhumatsang ea lihlahisoa e lokela ho hlaha ka mekhoa e latelang:
- pheha bakeng sa banyalani;
- sechu, ka kenyelletso ea oli e nyane ea meroho;
- ka microwave;
- moapehi o liehang ho "mokhoa oa" ho tima;
- pheha ka metsing a nang le letsoai hanyane.
Litsela tsena kaofela li ke ke tsa eketsa index ea lijo ea glycemic, ntle le meroho e meng. Mohlala, lihoete ka sebopeho se tala li na le sesupo sa likarolo tse 35, 'me ka li-unit tse 85 tse phehiloeng.
Ho lokela ho hopoloa hore ka mofuta oa tsoekere ea mofuta oa 2 lefu la tsoekere, joalo ka 1, meroho efe kapa efe ha ea lumelloa ho noa, le haeba e entsoe motheong oa litholoana tse lumelletsoeng. Empa lero la tamati, ho fapana le moo, le na le thuso ho isa ho li-ml tse 150 ka letsatsi.
Molao o mong oa bohlokoa - o ke ke oa noa lebese le lihlahisoa tsa lebese le bolila ka linoko, ebe o eketsa botoro ho tsona. Hangata ha e khetholloe lijong tsa mokuli, ho ba le lethathamo la khalori e phahameng le index ea glycemic.
Lijo tsa ho qetela li lokela ho ba bonyane lihora tse peli ho isa ho tse tharo pele u robala. Ho molemo hore lijo tsa mantsiboea tsa ho qetela li ne li na le liprotheine, tsa tlhaho ea liphoofolo - nama ea khoho le nama ea khaka, mahe, chisi e mafura a tlase, kefir.
Haeba mokuli a sa tsoa fumana ka ts'oaetso ea hae, joale ho bohlokoa ho qala ho ngola lethathamo la lijo - sena se tla senola lihlahisoa tse ngata ka bomong, ho sa natsoe ka matšoao a glycemic, ho phahamisa maemo a tsoekere ea mali.
Ka kakaretso, mona ke lenane la melao ea mantlha ea phepo e nepahetseng:
- Lijo tse 5 -6 ka letsatsi ka likarolo tse nyane;
- ho ja metsi a ka bang lilithara tse peli ka letsatsi;
- ho khetholloa ho ja lijo tse nang le li-indices tse ngata le likhalori tse phahameng;
- ho latela melao ea kalafo ea mocheso;
- phepo e nepahetseng ea letsatsi le letsatsi - litholoana, meroho, lijo-thollo, lihlahisoa tsa lebese le nama;
- kamora lijo tse monate, ho khothaletsoa ho tsamaea moeeng o mocha - sena se tla fokotsa ts'ebetso ea tsoekere e maling.
- ho qheleloa ka thoko tšebeliso ea lino tse tahang.
Ho latela melao eohle bakeng sa lihlahisoa tse sebetsanang le khetho ea bona, ho nahanela index ea glycemic, hammoho le kalafo ea 'mele.
Motho ea nang le lefu la tsoekere a ka atleha ho laola boemo ba tsoekere maling, hona ha ho na ho mo etsa hore a ee tumellanong le ngaka ea methapo ea kutlo.
Lijo tse lumelletsoeng
Hang-hang o hloka ho ela hloko polelo e joalo ka index ea glycemic (GI). Sena ke sesupo sa phello ea 'mele oa glucose kamora ho ja sehlahisoa se itseng. Ho bohlokoa hore lefu la tsoekere le khethoe feela lijo tse nang le index e tlase, empa le tse mahareng, empa tse nang le khafetsa.
Empa lipalo tse phahameng li thibetsoe ka ho felletseng.
Litefiso tsa index ea Glycemic:
- ho fihla ho 50 PIERES - tse tlase;
- ho fihla ho li-unit tsa 70 - tse mahareng;
- ho tloha diyuniti tse 70 le holimo - e phahameng.
Ho na le meroho eo, ka mor'a ho belisa, e eketsang sekhahla ho sa rateheng. Sena se sebetsa litapole le lihoete, ka foromo e phehiloeng ba na le GI ea li-unit tsa 85. Empa o seke oa tlohela lihoete, tse ruileng carotene, ka sebopeho se tala sa GI 35 UNITS. Hoa hlokomeleha hore haeba meroho ena e phehiloe ka likoto, index e tla ba tlase haholo ho feta ea litapole tse khotliloeng.
Le ha ho le joalo ho se ho entsoe qeto ea ho pheha li-tubers, joale li tla tlameha ho kolobelletsoa bosiu ka metsing a batang - sena se tla boloka meroho ho setala se feteletseng, se kotsi ho mokuli ea nang le lefu la tsoekere.
Porridge ke se seng sa lijana tsa bohlokoa lijong. Ka potlako le ka nako e telele ba hatella tlala, ba tlatsa 'mele ka fiber, e hlokahalang bakeng sa ts'ebetso e tloaelehileng ea methapo ea pelo, mme e na le livithamini le liminerale tse ngata.
Buckwheat e na le tšepe e ngata le livithamini tse 'maloa. Lenane la eona la glycemic ke likarolo tse 50, ho bolelang hore e ka ba teng lijong tsa letsatsi le letsatsi. Lethathamo la lijo-thollo tse lumelletsoeng le atile haholo, ke ena:
- perela ea perela - likarolo tse 20;
- raese e sootho (e sootho) - MAHALA a 55;
- oatmeal (e leng lijo-thollo, eseng lijo-thollo) - 50 LITLHAKISO;
- li-buckwheat kernels - li-unit tse 50;
- harese ea harese - 55 LITHOLOANA.
Ho bohlokoa ho tseba hore metsi a mangata a sebelisitsoe ho lokisa, ho feta index ea lijo-thollo tse phehiloeng. Lijo-thollo tse thibetsoeng:
- semolina - 80ED;
- raese e tšoeu - LIHLOOHO tse 70;
- muesli - 85 yuniti.
White raese e nkela sebaka se fosahetseng, e tšoana hantle le tatso, empa ka lebaka la ts'ebetso e ikhethang ea lierekisi tsa raese e sootho, e amoheleha bakeng sa mofuta oa 2 lefu la tsoekere, leha e nka nakoana ho e pheha - metsotso e 40-45.
Lijo tsa lefu la tsoekere li lokela ho kenyelletsa liprotheine tsa liphoofolo. Ha e le hantle, matšoao a bona ha a zero kapa a fetoha maemong a amohelehang. Haeba u khetha nama, joale ena ke khoho le Turkey. Matšoao a bona ke zero. Beef e boetse e na le index ea 0 PIECES, empa ha ho pheha lijana, e eketsa ho ba tloaelo e amohelehang ea li-PIECES tse 55.
U ka pheha lijana tse tsoang khokhoneng - khoho ea khoho le nama ea khomo. Ka khoho, GI ke likarolo tse 35, 'me ho nama ea khomo ke likarolo tse 50. Mohlomong tšebeliso ea lehe le le leng le phehiloeng ka letsatsi, kapa e sebelisoe ha ho etsoa li-dessert tse fapaneng (casseroles, cookies e thehiloeng ho oatmeal).
Lihlahisoa tsa lebese le lebese le bolila li lokela ho ba lijong tsa mokuli letsatsi le leng le le leng, li matlafatse 'mele ka calcium mme li kenye letsoho ho rarolleng mekhoa ea ho hlohlona. Lethathamo la lihlahisoa tse lumelloang:
- kefir e se nang mafura - 0 PIECES;
- yoghur ea tlhaho e nang le mafura a sa feteng 1.5% - li-unit tsa 35;
- chisi ea chisi e nang le mafura a tlase - 0 PIECES;
- skim lebese - likotoana tse 27;
- soy lebese - 30 LIHLOOHO.
Lihlahisoa tse ling tsohle tsa lebese le lebese le bolila li ntse li thibetsoe. Ka linako tse ling index ea bona ea glycemic ke zero (e thata ebile e sebetsanoe), empa litaba tsa khalori ha li lumelle lijo tse joalo ho kenyelletsoa phepo ea mokuli.
Phepo e nepahetseng e lokela ho kenyelletsa tšebeliso ea litholoana le meroho khafetsa, e na le boleng bo bongata linthong tse fapaneng tsa trace le livithamini. Ho tsena, li-salads tsa litholoana le tsa meroho, li-jellies esita le jelly e lokiselitsoe. U ka etsa li-sessert tse nang le phepo e ntle le tsoekere ka litholoana.
Litholoana tse sebetsang haholo:
- linoko - likarolo tse 20;
- currant e ntšo - MAHALA a 15;
- currant e khubelu - 30 LITLHAKISO;
- lamunu - likarolo tse 30;
- liapole - diyuniti tse 20;
- liperela - likotoana tse 35;
- plum - 22 LI-PESO;
- kharenate - likotoana tse 35;
- tse tala - likarolo tse 30;
- li-blueberries - li-unit tse 43.
Ka linako tse ling e lumelloa ho ja li-prunes (li-unit tsa 25), liapolekose tse omisitsoeng (likarolo tse 30) le lifeiga (likarolo tse 35). Ho molemo ho sebelisa litholoana tsena tse omisitsoeng e le motsoako o eketsehileng ha ho lokisoa lijo tse tsoekere. Leha ho na le index e tlase ea glycemic, li na le lik'halori tse ngata haholo.
Bakeng sa meroho, ho lumelloa tse latelang:
- eiee - likarolo tse 10;
- broccoli - diyuniti tse 10;
- salate ea makhasi - PIECES 10;
- likomkomere - likarolo tse 20;
- tamati - LIHLOOHO TSE 10;
- k'habeche e tšoeu - LIHLOOHO TSE 10;
- pepere e tala - PIECES 10;
- pepere e khubelu - LIHLOOHO TSE 15;
- konofolo - LIHLOOHO tse 30.
Bakeng sa mekhabiso e khabisitsoeng, lensisi tse sootho tse phehiloeng le tsona li loketse, moo sesupo e leng likarolo tse 25. O ka e tlatsa ka oli e nyane ea meroho - sonobolomo, folaxe, mohloaare, eseng ho feta tee. Ho kopanya sejana sena sa ka lehlakoreng le khoho e phehiloeng, mokuli ea nang le lefu la tsoekere, o fumana lijo tse monate tsa pelo ebile o bohlokoa ka ho fetisisa. Ha e le seketso, e lumelloa ho sebelisa soya ea soya, e sa nang khalori e phahameng ebile e na le GI ea 20 PIECES.
Tee le kofi li bohlokoa haholo bakeng sa lefu la tsoekere, hopola feela hore ho sebelisoa tsoekere ea tsoekere sebakeng sa tsoekere, 'me lebese la skim le lumelletsoe sebakeng sa tranelate. U ka pheha seno sa tee sa lamunu se ka thusang ho fokotsa tsoekere ea mali ka tšebeliso ea nako e telele.
Hoa hlokahala:
- 200 ml ea metsi a belang;
- Li-tee tse 2 tsa chopped tangerine zest.
Zest e tlameha ho sithabetsoa ka blender, haeba ho sebelisoa li-peels tse omisitsoeng, ebe li tlisoa sebakeng sa phofo. Tsoekere tse peli tsa phofo li tšolloa ka metsi a belang ebe li tšeloa metsotso e mehlano, seno se se se loketse. E ke ke ea ba le phello e molemo tsoekere ea mali feela, empa e tla boela e khutsise tsamaiso ea methapo.
Ho tloha kaholimo ho lokela ho fihlela qeto ea hore batho ba nang le lefu la tsoekere ba ntse ba e-na le lithibelo tsa lijo, empa palo ea tse lumelletsoeng e kholo, e le hore u ka qothisana lehlokoa le lijo tse fapaneng le motho ofe kapa ofe ea phetseng hantle.
Ka kakaretso, ha o se o sebetsana le potso - o ka ja eng, o lokela ho qala ho tloaelana le mekhabiso ea lijana tse monate le tsa vithamine.
Sessert e phetseng hantle
Ke lijo life tse ka jeoang ka tsoekere e phahameng ea mali?
Ke phoso ho lumela hore lijo tse theoletsoeng lijo tse tsoekere ha lia lumelloa, ka ho hlophisoa hantle le khetho ea metsoako - sena ke lijo tse sireletsehileng ka botlalo.
Ho lokisa souffle eo u tla e hloka:
- Ligrama tse 150 tsa chisi e se nang mafura;
- Lehe 1
- 1 apple e nyane e thata;
- Cinnamon
- Likhahla tse 2 tsa liapolekose tse omisitsoeng.
Apole e lokela ho tšeloa ka grater e ntle mme lero le hlahisoang le lokela ho huleloa ntle le ho pepeta masala ho tsoa makhapetla a grated. Kenya liapolekose tse omisitsoeng ka metsi a belang metsotso e mene. Kopanya apole le chisi ea chisi ebe u otla ho fihlela e boreleli, e otla ka lehe ebe u kopanya tsohle ka botlalo. Kopanya motsoako o tsoang le liapole tse omisitsoeng tse khoriloeng. Tsohle kenya hlobo ea silicone 'me u kenye microwave metsotso e mehlano. Qetellong ea ho pheha, tlosa souffle ho tsoa hlobo mme u fafatse ka sinamone.
Salate ea litholoana e tla ba lijo tsa hoseng tse loketseng mokuli oa lefu la tsoekere, e leng lijo tsa hoseng, kaha tsoekere e kenang maling e tla hloka ho kenngoa butle, 'me sena se hloka ho ikoetlisa. U ka pheha sejana ho tsoa tholoana efe kapa efe e lumelloang, ho noka karolo e le 'ngoe le 100 ml ea yogurt ea tlhaho kapa kefir. Video e sehloohong sena e tsoela pele ka sehlooho sa lijo tsa lefu la tsoekere.
