Karolo ea bohlokoa ea kalafo ea lefu la tsoekere ke ho ja. Taolo ea lik'habohaedreite, tsoekere le boholo ba karolo li thusa ho fokotsa maemo ka kakaretso le ho fokotsa boima bo feteletseng.
Lefu la tsoekere ke lefu le kotsi le ho fetisisa la tsamaiso ea endocrine. Mang le mang ea fuoang tšoaetso ena o tseba ka bohlokoa ba ho shebella lijo tse khethehileng. Ebile,Lijo tsa tsoekere - Ena ke kalafo ea mantlha e ntlafatsang boemo ba kakaretso.
Phepo e nepahetseng
Ka lebaka la khaello ea phepo e nepahetseng, kutloisiso ea lisele ho insulin e ka fokotseha pele ho ts'oaetso. Ka lebaka leo, ho na le keketseho ea tsoekere ea mali ntle le ponelopele ea ho fokotseha ha eona. MoreroLijo tsa tsoekere e na le ho khutlela liseleng tsena bokhoni ba ho monya tsoekere.
Litlhahiso tse akaretsang mabapi ho ja joang le lefu la tsoekereEba le foromo e latelang:
- Kalori e jang lihlahisoa tse feliloeng;
- Boleng ba matla bo lekana le litšenyehelo tsa matla a 'nete;
- Ho ja likarolo tse nyane, empa khafetsa;
- Lijo tsa boleng bo tšoanang;
- Palo e kholo ea lik'habohaedreite e oela lijong tsa hoseng le tsa bobeli;
- Ho ja ka nako e ts'oanang, e leng ho thusang ho sisteng ea methapo ea mmele;
- Sebelisa li-sweeteners;
- Fana ka likhahla tsa lijo tse theolelang tse nang le mafura a meroho (yoghur, lihoete);
- Lijo tse fapanengphepo e nepahetseng bakeng la batho ba lefu la tsoekerentle le ho totobatsa lihlahisoa tse ikhethang;
- Ho ja lijo tse nang le tsoekere feela nakong ea lijo tse ka sehloohong;
- Taolo e thata ea lik'habohaedreite tse bonolo le tse rarahaneng;
- Ho fokotsa mafura a liphoofolo;
- Ts'ebeliso ea kamehla ea litholoana tse ncha, monokotsoai le meroho, haholoholole lefu la tsoekere la mofuta oa 2 le botenya;
- Ho hana letsoai;
- Fokotsa joala ho motho a le mong ka letsatsi.
Tlhaloso ea Glycemic: ke eng mme ke hobane'ng ha e hlokahala?
Index ea glycemic (GI) ke sesupo se bonts'ang hore na lihlahisoa tse ngata li kenang li ka baka kholo ea tsoekere hakae. Ho bohlokoa haholo ho nahana ka GI ha u takamenu e nang le lefu la tsoekere la mofuta oa 2.
Sehlahisoa se seng le se seng se na le GI ea sona. Ha boleng ba eona bo le holimo, lebelo la tsoekere ea mali le tla nyoloha ka mor'a tšebeliso ea lona. Lihlahisoa tsohle, ho latela index ena, li arotsoe ka lihlopha tse tharo:
- Ka GI e phahameng (ho tloha liuniti tse 70);
- Ka GI e tloaelehileng (li-unit tsa 41-70);
- GI e tlase (ho fihlela li-unit tse 40).
Lisebelisoa tsa batho ba nang le lefu la tsoekere e lokela ho ipapisa le khetho ea lihlahisoa tse nang le tlase le tlase hangata ka tekanyo. Mokhelo ke lijo tse phahameng tsa GI tse bohlokoa mofuteng ona. Ngaka e eang teng e lokela ho hlokomela ho kenella ha bona lijong.
Setsi sa bohobe ke eng?
Lijo tse nang le lik'habohaedreite li fapana lipalo tsa khalori, sebopeho le thepa. Ho tseba likarolo tsena, ho na le boleng bo tlase - karolo ea bohobe (XE) e sebelisoang bakeng sa lefu la tsoekere.
Ho sa tsotelehe sehlahisoa, karolo e le 'ngoe ea bohobe e kenyelletsa lik'habohaedreite tse 12 ho isa ho tse 15. Ts'ebeliso ea eona e lebisa keketseho ea tsoekere ka 2.8 mmol / l le tlhoko ea ho sebelisa likarolo tse peli tsa insulin.
Setsi sena se ntlafalitsoe ke litsebi tsa phepo e nepahetseng haholo bakeng sa batho ba nang le tlhoko ea insulin. Ha ho na lipalo le likhakanyo tse fosahetsenglijo holefu la tsoekere, bakuli ba ka ba le hypo- le hyperglycemia.
Bakeng sa letsatsi, motho o lokela ho ja hoo e ka bang ka 19-24 XE. Chelete ena e ajoa ka lijo tse fetang 5-6, ho kenyeletsoa tee ea thapama. Palo e kholo ea lik'habohaedreite e lokela ho ba mekhatlong ea pele. Mohlala, 1 XE e ka emeloa ke 0.5 senoelo sa buckwheat kapa oatmeal, apole e le 'ngoe, 25 g ea bohobe.
Nutla ea Lefu la tsoekere la Mofuta oa 1
Kaha mofuta oa 1 o itšetlehile ka insulin, kalafo ea eona e kenyelletsa khetho e nepahetseng ea kalafo ea insulin. Morero oa mantlha ke ho kopantsoe ha meriana hantle le ho ikhethileLijo tse fuoeng bakuli ba nang le lefu la tsoekere. Motsoako ona o tla fokotsa kotsi ea ho tlola ka tekanyo ea tsoekere e maling le mathata a morao a tlang. Ke lijo life tse ka jeoang, le hore na ngaka e lokela ho khetha lijo tse kae ka bongata, hobane mofuta ona oa lefu o kotsi haholo.
Bakeng sa lipalo tse ikhethileng tsa palo ea lijo tse jeoang le boleng ba eona ba matla, ho sebelisoa unit ea bohobe. Ha ho na boima ba 'mele bo feteletseng le kalafo e khethiloeng hantle ea lithethefatsi, sepheo sa eona ke ho fumana ka botlalo palo ea lik'habohaedreite le taolo ea lona.
Litlhahiso tse kholo mabapi le ho tseba hore na lijong li joang:
- Palo e hlakileng ea XE bakeng sa ts'ebeletso e 'ngoe le e' ngoe, empa eseng tse fetang likarolo tsa 8;
- Palo ea tekanyetso ea "insulin" molemong oa phepo e ngoe le e ngoe;
- Ho lahla ka botlalo lino tse tsoekere tse tsoekere, ho kenyelletsa le lino, seno-mapholi, tee e tsoekere le tse ling.
Nutla ea Lefu la tsoekere la Mofuta oa 2
Lebaka le tsebahalang haholo la hore na ke hobane'ng ha lefu lena la mafu a kelello le ntšoa ho feta tekano. Ke ka honamofuta oa 2 lijo tsa lefu la tsoekere e bapala karolo ea bohlokoa mme e reretsoe ho fokotsa tekanyo ea botenya. Ho ntlafatsa kutloisiso ea insulin liseleng ho tla thusa lijo tse fetotsoeng hantle hammoho le ho ikoetlisa khafetsa.
Maemong a mangata, ja bakeng sa mofuta oa 2 lefu la tsoekere le boima ba 'mele e hlophisitsoeng ke setsebi sa endocrinologist e nahanang ka litšobotsi tsa motho ka mong le boemo ba hae. Ho na le mabaka a mangata a kenyelletsoang ho kenyelletsa boima, mesebetsi ea motho, lilemo, ho ba teng ha mafu a sa foleng le tse ling tse ngata.
Tlhokahalo ea khalori e tloaelehileng ka kilo e le 'ngoe ea boima ba' mele ke:
- Basali - 20 kcal;
- Banna - 25 kcal.
Mofuta oa 2 oa lijo tsa lefu la tsoekere ke ea ka ho sa feleng, ka hona e bolela mefuta e fapaneng ea lijana tse monate le ka nako e ts'oanang lijana tse phetseng hantle. Ka nako e ts'oanang, ts'ebeliso ea lijo tse nang le khalori e fokolang e lekantsoe, e lebisang ho tloloang ka matla maemong a glucose.
Lijo tse khothalelitsoeng
Etsa lijo tsa haumofuta oa lefu la tsoekere sebelisa lihlahisoa tse latelang:
- Joaloka sejana sa pele, tlhapi e lekantsoeng hanyane, nama kapa moro oa meroho e loketse. Ho e fumana, ho tšeloa metsi a pele, 'me ke feela moo ho phehoang sejana. Li-borsch kapa sopho ea nama li ka jeoa hang ka beke.
- Bakeng sa sejana sa bobeli, ho ka sebelisoa mefuta ea lijo tsa nama (veal, turkey, likoekoe le tse ling) le litlhapi tse mafura a tlase (pike, hake, pollock le tse ling).
- Ho tsoa ho lihlahisoa tsa lebese, ho loketse ho fana ka khetho ho lebese le halikiloeng le halikiloeng, kefir, chisi ea cottage le yogurt e mafura a tlase.
- Menyu ea lefu la tsoekere e ka kenyelletsa mahe a likhoho ka bongata bo sa feteng 5 likoto ka beke. Ka nako e ts'oanang, ts'ebeliso ea li-yolks e fokotsoa haholo.
- Oat, harese ea harese kapa porridge ea buckwheat ha e lumelloe hore e sebelisoe hofihlela e feta hanngoe ka letsatsi.
- Tlhokahalo ea mokhatlophepo e ntle ea lefu la tsoekere ka bobeli mefuta ea 2 le 2 ke ts'ebeliso ea meroho e nang le lero: mefuta eohle ea k'habeche, lierekisi, linaoa le linaoa tse ling, tamati, likomkomere, meroho le tse ling.
- Meroho e nang le tsoekere e ngata le starch (lihoete, litapole, lihoete) e ka jeoa ka matsatsi a 3-4.
- Litholoana le monokotsoai li khethoa hamolemo ka vithamine C e ngata (li-cranberries, li-currants, lilamunu);
- Karolo ea letsatsi le letsatsi ea bohobe le lihlahisoa tsa phofo ha ea lokela ho feta 300 g.
- Joaloka sopho, ho ka sebelisoa lipompong tse khethehileng tse nang le tsoekere, hammoho le li-cookies tsa biscuit.
- Ho lino, senoelo sa langa le le lej, metsi a nang le liminerale ntle le khase, moro oa rosehip, lebese le tee e fokolang e hlahisitsoeng hantle li tšoaneleha hantle.
Lihlahisoa tse thibetsoeng
Ho boetse ho nalijo tse thibetsoeng lefu la tsoekere. Tsena li kenyeletsa:
- Tsoekere, lihlahisoa tse bakiloeng tsa premium le phofo ea sehlopha sa 1;
- Li-sweets, ho kenyelletsa jeme, muffin, ice cream;
- Macaroni
- Rice le semolina phala;
- Mokopu, poone le squash;
- Banana, mahapu le litholoana tse ling tse nang le tsoekere le starch;
- Mafura a liphoofolo, haholo-holo nama ea khomo le mutton;
- Se ke oa ja ka lefu la tsoekere la mofuta oa 2 likuku tse halikiloeng tsa curd, linoko tse monate le tse monko o monate, boima ba curd le lihlahisoa tse ling.
- Lijo tse nang le linoko tse ngata;
- Joala bofe kapa bofe.
Sampole ea lijo bakeng sa beke
Kantle ho mooseo o ke keng oa se ja ka lefu la tsoekere mme, ka ho tseba ka lihlahisoa tse phetseng hantle, o ka etsa likhakanyomenu ea letsatsi le letsatsi ea mofuta oa 2 lefu la tsoekere ka litlolo.
Mantaha
- Lijoa tsa pele: 70 g ea lihoete tse halikiloeng, 5 g ea plums. oli, 200 g ea oatmeal, tee;
- Lijoa tsa hoseng: apole kapa lamunu, tee;
- Lijo tsa motšeare: 250 g ea borsch e loan, 100 g ea salate ea meroho e sa tsoa khuoa ea selemo, 70 g ea meroho kapa sechu, bohobe;
- Snack: 1 Orange o mahareng, tee;
- Lijong tsa pele: li-casserole tse 150 g tsa chisi e nang le mafura a tlase kapa chisi, 70 g ea lierekisi tse tala, tee;
- Lijoa tsa bobeli: kefir.
Labobeli
- Lijoa tsa pele: 70 g ea lihoete tse halikiloeng ka apole, 50 g ea tlhapi e halikiloeng kapa likuku tsa tlhapi, sengoathoana sa bohobe, tee;
- Lijoa tsa hoseng: 100 g sec kapa salate ea meroho, tee;
- Lijo tsa motšeare: 250 g ea sopho e halikiloeng, 70 g ea nama e halikiloeng ea likhoho, apole e le 1 kapa lamunu, selae sa bohobe, compote;
- Snack: li-cheesecakes tse 100 g kapa casseroles, khalase ea decoction ea monokotsoai o omisitsoeng oa rosehip;
- Lijo tsa mantsiboea tsa pele: li-cutlets tse 150 g tsa mouoane, lehe le le leng la khoho, selofo sa bohobe
- Lijoa tsa bobeli: khalase ea kefir.
Laboraro
- Lijoa tsa pele: 150 g ea li-buckwheat tse halikiloeng, 150 g ea chisi ea chisi, tee;
- Lijo tsa hoseng tsa bobeli: li-compote tse omisitsoeng tsa litholoana;
- Lijo tsa motšeare: 250 g ea meroho e phehiloeng, 75 g ea nama e phehiloeng, 100 g ea hop e phehiloeng, compote;
- Snack: apole e le 'ngoe;
- Lijo tsa mantsiboea tsa pele: 150 g ea sechu sa meroho, 100 g ea li-meatball, bohobe, decoction ea monokotsoai o hlaha;
- Lijo tsa bobeli tsa lijo tsa mantsiboea: 250 ml ea yogurt e mafura a tlase.
Labone
- Lijoa tsa pele: 150 g ea raese e phehiloeng le 70 g ea liiee, 50 g ea chisi, kofi e fokolang;
- Lijo tsa motšeare: morara o le mong o bohareng;
- Lijo tsa motšeare: 250 g ea sopho ea tlhapi, 150 g ea nama e phehiloeng, 70 g ea caviar e tsoang zucchini, bohobe, metsi;
- Snack: 100 g shredded hop, tee e sa fuoang;
- Lijo tsa mantsiboea tsa pele: 170 g ea salate ea meroho, 150 g ea buckwheat e phehiloeng, selae sa bohobe, tee e se nang tsoekere;
- Lijoa tsa bobeli: 250 g ea lebese.
Labohlano
- Lijoa tsa pele: 150 g shredded hop le lero la lemone, chisi ea 100 g, chisi, tee kapa seno sa kofi;
- Lijoa tsa bobeli tsa lijo tsa hoseng: 1 apole e tloaelehileng, litholoana tse omisitsoeng Uzvar;
- Lijo tsa motšeare: 200 g ea sopho e halikiloeng, 150 g ea goulash, 50 g ea meroho e tlotsitsoeng, bohobe, litholoana tse halikiloeng;
- Snack: 100 g ea litholoana tse ncha kapa jelly e tsoang ho bona, tee;
- Lijo tsa mantsiboea tsa pele: 150 g ea litlhapi tse halikiloeng, 150 g ea lijo-thollo tse entsoeng ka lebese, bohobe, tee;
- Lijoa tsa bobeli: 250 ml ea kefir.
Moqebelo
- Lijoa tsa pele: 250 g ea oatmeal e phehiloeng ka lebese, 70 g ea lihoete tse halikiloeng, selae sa bohobe, tee;
- Lijo tsa motšeare: 100 g ea litholoana tse ncha, leade la maiketsetso;
- Lijo tsa motšeare: 200 g ea meroho kapa sopho ea nama, 150 g ea sebete se phehiloeng, 50 g ea porridge ea raese, selae sa bohobe, khalase ea compote;
- Snack: 1 morara oa litholoana tse mahareng, tee;
- Lijong tsa pele: 200 g ea perela ea harese ea perela, 70 g ea caviar e tsoang zucchini, selae sa bohobe, tee;
- Lijoa tsa bobeli: khalase ea kefir e mafura a tlase.
Tsoho
- Lijoa tsa pele tsa lijo tsa hoseng: 250 g ea li-buckwheat tse phehiloeng, 70 g ea li-beet, 50 g ea chisi, bohobe, tee;
- Lijoa tsa bobeli tsa hoseng: 1 apole, metsi;
- Lijo tsa motšeare: 250 g ea sopho ea legume, 150 g ea pilaf ea likhoho, 70 g ea meroho e halikiloeng, sengoathoana sa bohobe, seno sa Cranberry se nooang;
- Snack: 1 Orange e mahareng, tee e sa koaeloang;
- Lijo tsa hoseng tsa pele: 200 g ea mokopu o phehiloeng, 100 g ea li-cutlets tse halikiloeng le sechu sa meroho, bohobe, litholoana tse halikiloeng;
- Lijoa tsa bobeli: khalase ea kefir.
Lijo: tafole ea 9
Lijo palo ea 9 ea bonahatsaho ja eng le lefu la tsoekere1 le Mefuta e 2. E ne e etselitsoe lefu lena la mafu a kelello 'me e sebelisoa haholo sepetleleng sa bongaka le kalafo ea lapeng.
Linakong tsa Soviet, rasaense ea bitsoang M. Pevzner o ile a khetha hore nalihlahisoa tsa lefu la tsoekere e ka jeoa le ka bongata bo bokae. Lijo tsa letsatsi le letsatsi ha lia lokela ho ba holimo ho litekanyetso tse latelang:
- 300 g ea litholoana;
- 250 ml ea lero le nchafalitsoeng;
- 100 g ea li-mushroom;
- 0.5 l ea kefir e mafura a tlase;
- 90 g ea meroho;
- 300 g ea nama ea phepo, tlhapi;
- 200 g ea chisi ea chate;
- 200 g ea porridge kapa palo e lekanang ea litapole;
- 150 g ea bohobe.
Hape, ja No. 9 e ea hlalosaho ja eng le lefu la tsoekere ea lijana:
- Lithuto tsa pele: sopho e halikiloeng le borsch, sopho ea k'habeche, okroshka, sopho ea beetroot, sopho ea li-mushroom, moro o nang le nama kapa tlhapi;
- Litlhapi: tse halikiloeng, tse halikiloeng kapa tse halofisitsoeng tse nang le mafura a mangata a litlhapi le lijo tsa leoatleng (cod, hake, pike);
- Nama: nama e halikiloeng, e halikiloeng kapa e phehiloeng ea mohope, khoho, likoekoe, mmutla kapa veal;
- Ho ja lijo tse bobebe: herring e letsoai, asiti ea tlhapi kapa nama, chisi e nang le mafura a fokolang, vinaigrette, salate ea meroho le caviar;
- Ho tsoa mahe: e le karolo ea bohlokoa ea sejana, omelet e tsoang liprotheine, mahe a phehiloeng ka bonolo;
- Li-sweets: jelly ea litholoana, jeme, lijo tse tsoekere, mousse, marmalade;
- Lino-mapholi: kofi e sa koaeloang kapa tee e holisitsoeng habonolo, setlamo sa letheka la rose, liminerale tse ntseng li le metsi.
Ha o ja, ho bohlokoa ho hopola seo eseng ka lefu la tsoekere jang lijong le ho noeng le tsoekere e ekelitsoeng.
Ka mokhoa o nang le boikarabello le tsebo e ka khonehang leseo o ke keng oa se ja ka lefu la tsoekere, ho na le ho fokotseha ha boima bo feteletseng le ntlafatso maemong a kakaretso a mokuli. Motsoako o nepahetseng oa ho ja o phetseng hantle le ho ikoetlisa ka tsela e leka-lekaneng o tla fana ka sephetho se matla le ho emisa ho phahama ha lefu lena.
