Ka bomalimabe lefu la tsoekere ke lefu le leholo mme, ha le tobane le bothata bo joalo, mokuli o tlameha ho latela melao ea phepo e phetseng hantle, ho ikoetlisa 'meleng, ho bea leihlo ke endocrinologist mme a lekole maemo a tsoekere ea mali letsatsi le letsatsi, esita le hae a sebelisa glucometer.
Lijo ke molao oa pele le o atlehang oa ho laola maemo a tsoekere ea mali. Se ke oa nahana hore sena se ts'episa meeli ea lijana tse ngata. Ho fapana le hoo, o ka sebelisa litlolo tse fapaneng haholo, ntho e ka sehloohong ke ho futhumatsa lihlahisoa ka nepo 'me o ele hloko index ea tsona ea glycemic.
Ho joalo, tsoekere e thibetsoe ka ho felletseng bakeng sa batho ba lefu la tsoekere, empa 'nete ena ha e qhele ka thoko ho hlophisoa ha liswiti tsa tlhaho ntle le tsoekere. Ka tlase re tla fana ka litlhaloso tse felletseng tsa lihlahisoa tseo u ka etsang li-sessert tsa lijo, hlalosa index ea bona ea glycemic mme re fane ka litlhahiso bakeng sa kalafo ea mocheso.
Litlhahiso tsa ho pheha le phepo e nepahetseng
Ka lefu la tsoekere la mofuta ofe kapa ofe, hoa hlokahala ho latela melao ea phekolo ea mocheso ea lihlahisoa life kapa life. Sena se sebetsa e le tiiso ea index ea bona e sa fetoheng ea glycemic.
Lenane la glycemic ke sesupo se amang boemo ba tsoekere maling maling kamora ho ja lijo le lino. E kanna ea fapana, ho latela boitokisetso.
Mohlala, lihoete tse ncha li na le sesupo sa li-unit tsa 35, mme tse phehiloeng li feta tse lumellehang - li 85.
Lijo li lokela ho lokisoa feela ka tsela tse joalo:
- pheha;
- sechu, ka tlatsetso e nyane ea meroho, mohloaare kapa oli e halikiloeng;
- ho utsoa;
- ka microwave;
- ka cooker e liehang, ka mokhoa oa "ho tima".
Kahoo, mokuli o thibela keketseho ea index e kotsi ea GI 'me ka tsela eo e sireletsa bophelo ba hae ho glycemia. Haeba u sa latele melao e kaholimo, tsoekere ea mofuta oa 2 e ka fetoha kapele hore ebe mofuta o itšetlehileng ka insulin - ea pele.
Ho bohlokoa ho tseba hore litholoana tse ngata li lumelloa ho batho ba lefu la tsoekere. Empa ho lokisa lino tse tsoang ho bona ha hoa lumelloa. Lintho ha li tšoane ka ho feletseng le tamati - lero la langa le le lej le lumelletsoe lijong, empa eseng ho feta 150 ml ka letsatsi.
Tsoekere e behelletsoe ka thoko bophelong ba motho ea nang le lefu la tsoekere, empa ho se be teng ha eona ho ka nkeloa sebaka ke tse nkang tsoekere, tse rekisoang k'hemisteng efe kapa efe. Khafetsa, mahe a linotsi a lumelloa, a eketsoa ka lino le lino tse tahang.
Ka mofuta ofe kapa ofe oa lefu la tsoekere, ho thibetsoe ho bolaoa ke tlala kapa ho ja ho feta tekano - sena se tsosa ho qhomela ho matla tsoekere ea mali mme se eketsa tlhokahalo ea insulin. U hloka ho etsa kemiso ea lijo, haholo-holo ka linako tse ling le ka nako e le 'ngoe, likarolo li lokela ho ba nyane. Sena sohle se tla thusa 'mele ho lokolla insulin ea hormone ka nako e nepahetseng. Ntle le moo, mokokotlo oa ka mpeng oa ntlafala.
Lijo tsa ho qetela li lokela ho nka bonyane lihora tse peli pele u robala.
Index ea Sehlahisoa sa Glycemic
Ho lokisa liswiti ntle le tsoekere, ho hlokahala hore u tsebe lenane la lihlahisoa tse lumelletsoeng.
Litsebi tsa lefu la tsoekere li hloka ho khetha tse nang le index ea glycemic ea li-unit tse ka bang 50, 'me lihlahisoa tse nang le letšoao la likarolo tse ka bang 70 le tsona li ka sebelisoa.
Le ha ho le joalo, tse ling kaofela tse fetang palo ea likarolo tse 70 li thibetsoe.
Lijo tse tsoekere tse senang tsoekere li ka etsoa lijong tsena:
- Litholoana tsa lamunu (linoko, grapefruit, mandarin) - index ha e fetelle LIHLOOHO tse 30;
- fragole - diyuniti tse 25;
- plum - diyuniti tse 25;
- liapole - likarolo tsa 30;
- lingonberry - likarolo tse 25;
- pere - likarolo tse 20;
- ciliegia - LIHLOOHO TSE 20;
- currant e ntšo - MAHALA a 15;
- currant e khubelu - 30ED;
- tse tala - li-unit tse 30.
Ntle le moo, lihlahisoa tsa liphoofolo lia hlokahala:
- lehe la likhoho - likarolo tse 48;
- chisi ea chisi - likarolo tse 30;
- kefir - likarolo tse 15.
Ho ke ke ha khoneha ho supa ka nepo index ea glycemic ea mahe a linotsi, ka lebaka la hore maemo a polokelo ea sehlahisoa le mofuta oa semela sa mahe a linotsi a ama letšoao lena. Ka tloaelo, letšoao le fapana ho tloha ho tse 55 ho isa ho 100 unit. Lenane le leholo la glycemic le teng ka har'a mahe a linotši, le aneng le sirapo le linoko tse ling tse hlahisoang ke bahlahisi ba sa tšepahaleng. Ka hona, ho molemo ho reka sehlahisoa se joalo ka mabenkeleng a maholo, u hloka setifikeiti sa boleng bo loketseng.
Mahe a linotsi a tsoang ho phaene, linden, eucalyptus le acacia a na le index ea glycemic ea li-unit tse ka bang 55, ehlile, ka tlhaho ea thepa e tala ka boeona.
Ho tsoa lihlahisoa tsohle tse ka holimo, o ka lokisa sopho e nang le khalori e tlase, smoothie, jelly, jelly, salads tsa litholoana le casseroles.
Litlhahiso tse ntle ka ho fetisisa ke tsena, tse nang le index ea "glycemic" e tlase le livithamini le liminerale tse ngata.
Litholoana tsa sopho ea litholoana
Ka lefu la tsoekere, ts'ebeliso ea kissel e lumelloa, e nang le phello e ntle ts'ebetsong ea ts'ebetso ea mpa.
Ho bohlokoa ho nahana hore lenane la litholoana le ka fetoloa ho latela khetho ea mokuli, ntho e ka sehloohong ke khetho e nepahetseng, ho latela index ea glycemic. Ho molemo ho fana ka khetho ea litholoana tse monate, ka hona tlhoko ea ho eketsa monate e tla nyamela.
Hape, e ka taoa ke ho ts'oaroa ka mefuta-futa. Ho e lokisa u tla e hloka (bakeng sa lits'ebeletso tse 2 tse lokisitsoeng):
- litholoana tse hlano tsa monokotšoai;
- halofo ea pere;
- apole e le 'ngoe;
- leqeba la linoko;
- tse tala tse hlano;
- phofo ea oat.
Phofo ea oat lapeng e etsoa kapele haholo - e nka oatmeal mme e e sutume ka blender, kapa grinder ea kofi, ho ea naheng ea phofo. Kamora moo, sehlahisoa se hlahang se tsoakane le halofo ea litha e le ngoe ea metsi a pholileng a phehiloeng.
Litholoana tsohle li belisoa metsotso e 10, mokelikeli o tlisoang oa hloekisoa ebe o besa mollo o liehang. Ebe e tlisoa boteng, 'me ka nako ena sekepe sa tlhaho (oatmeal ka metsi) se tšeloa molatsoaneng o phoroselang. Hoa hlokahala ho hlohlelletsa jelly e sa khaotseng e le hore makhopho a se ke a theha. Kamora ho fihlela tekanyo e lakatsehang, jelly e loketse ho ja.
Lisebelisoa tse nang le thuso li lokiselitsoe ntle le kalafo ea mocheso e le ho boloka thepa eohle ea lihlahisoa. Bakeng sa salate ea litholoana u tla hloka metsoako e latelang:
- Li-blueberries le li-currants tse khubelu;
- Lipeo tse 20 tsa kharenate;
- halofo ea apole e tala ntle le lekhapetla;
- Litholoana tse 10 tsa fragola e hlaha.
Apole e khaoloa ka li-cubes tse nyane ka lisentimitara tse peli ho isa ho tse tharo, ebe e tsoakoa le litholoana tse ling kaofela. Tšela boima bo hlahisoang ka 100 di ml tsa kefir. Salate e joalo ea litholoana e lokisoa hantle hang-hang pele e sebelisoa.
Ho sa tsotelehe hore na e ka bonahala e makatsa hakae, jelly e ka ba teng lijong tsa mokuli ea nang le lefu la tsoekere la mofuta ofe kapa ofe. Ho fihlela haufinyane tjena, ts'ebeliso ea gelatin, e hlokahalang tlhahisong ea sopho e joalo, e ile ea botsoa, empa kamora ho ithuta sebopeho sa eona ka hloko, re ka fihlela qeto ea hore ha e bake tšokelo ea ho fanyeha tsoekere maling.
Taba ke hore gelatin e na le liprotheine tse 87%, tse khothalletsoang batho ba nang le lefu la tsoekere lijong tsa bona tsa letsatsi le letsatsi. Ho etsa Lemon jelly o tla hloka:
- Lemons tse peli;
- 25 dikgerama tsa gelatin;
- metsi a hloekisitsoeng.
Lemon e le 'ngoe e halikiloe' me e khabeloa hantle, ebe e tsoakoa le litha e le ngoe ea metsi a hloekisitsoeng kapa a belisitsoeng ebe e tšeloa ka mocheso o lekanang ebe e tšeloa molatsoaneng o motenya oa gelatin. Pheha ho fihlela sirapo e na le tatso e ikhethang ea lehe. Ebe, ntle le ho tlosa mochesong, pepeta lero la lemone le le leng ebe u le pheha, ebe uo tima. Tšela jelly ea nako e tlang ka hlobo le sehatsetsi ho fihlela e leqhoa ka botlalo. Barati ba tsoekere ba ka eketsa sopho karolong ea ho qetela ea ho pheha.
Lijana tsohle tsa litholoana li molemo bakeng sa lijo tsa hoseng, kaha li na le glucose ea tlhaho. Ho ikoetlisa ka mokhoa o itekanetseng letsatsi le letsatsi la lefu la tsoekere ho tla thusa ho ja tsoekere e maling butle.
Lisebelisoa tsa khekhe ea likhomo tsa Cottage cheese
Ho pheha souffle ea tsoekere ha ho nke nako e ngata, ha e ntse e ka nkela lijo tsa mantsiboea ka botlalo, ka tloaelo e tlatselletsa mmele ka livithamini le calcium. Ho tla hlokahala:
- apole e le 'ngoe e tala;
- Ligrama tse 200 tsa chisi e tlaase e nang le mafura;
- likarolo tse peli tsa liapolekose tse omisitsoeng "
- sinamone.
Ebola apole ho tloha peo le ebola, itlotsa ka grater e ntle. Litholoana tse hlahisoang li tsoakoa le chisi ea chisi. Kenya liapolekose tse halikiloeng hantle, tse neng li entsoe ka metsing a belang ka metsotso e supileng, e le hore li bonolo. Kopanya ntho e 'ngoe le e' ngoe ka botlalo u sebelisa blender, kaha ho lumellana ha sehlahisoa ho lokela ho tšoana. Ha e se e fihletse sephetho se lakatsehang, curd e kenngoa ka hlobo ea silicone ebe e kenngoa microwave metsotso e mehlano. Kamora moo, chisi ea ntloaneng le souffle ea litholoana e ntšoa ka har'a hlobo ebe e fafatsoa ka sinamone ea fatše ho latsoa.
Video e sehloohong sena e fana ka risepe ea batho ba lefu la tsoekere.
