Yuniti ea bohobe (XE) ke mohopolo oa bohlokoa bophelong ba batho ba nang le lefu la tsoekere. XE ke mohato o sebelisoang ho hakanyetsa palo ea lik'habohaedreite lijong. Mohlala, "bareki ea chokolete ea 100 gram e na le 5 XE", moo 1 XE: 20 g ea chokolete: Mohlala o mong: 65 g ea ice cream ka likarolo tsa bohobe ke 1 XE.
Sejo se le seng sa bohobe ke 25 g ea bohobe kapa 12 g ea tsoekere. Linaheng tse ling, ke moetlo oa ho nka feela 15 g ea lik'habohaedreite ka sesebelisoa sa bohobe. Ke ka lebaka leo u hlokang ho atamela ka hloko ho ithuta ha litafole tsa XE lihlahisoa, tlhahisoleseling ho tsona e ka fapana. Hajoale, ha ho thehoa litafole, ke lijo tse nang le lik'habohaedreite feela tse nkoang ke motho, ha ho nahanoa ka lijo tsa fiber, i.e. fiber - ha e qheleloe ka thoko.
Ho bala likarolo tsa bohobe
Palo e ngata ea lik'habohaedreite ho ea ka likarolo tsa bohobe e tla baka tlhokahalo ea insulin e eketsehileng, e lokelang ho kenngoa bakeng sa ho tima tsoekere ea mali ea postprandial mme sena sohle se tlameha ho nahanoa. Motho ea nang le lefu la tsoekere la mofuta oa 1 o hlokahala hore a hlahlobe lijo tsa hae ka hloko bakeng sa palo ea likarolo tsa bohobe lihlahisoa. Tekanyetso e felletseng ea "insulin" ka letsatsi ka kotloloho e ipapisitse le sena, le litekanyetso tsa "" ultrashort "le" insulin "e khutsoanyane pele ho lijo tsa motšeare.
Setsi sa bohobe se lokela ho tsotelloa lihlahisoa tseo motho eo a tla li sebelisa, a bua ka litafole tsa batho ba nang le lefu la tsoekere. Ha palo e tsejoa, ho lokela ho baloa lethal dose ea "ultrashort" kapa "e khutsoanyane" pele ho lijo.
Bakeng sa lipalo tse nepahetseng ka ho fetisisa tsa likarolo tsa bohobe, ho molemo ho lula u lekola lihlahisoa pele u ja. Empa ha nako e ntse e ea, bakuli ba nang le lefu la tsoekere ba hlahloba lihlahisoa "ka mahlo". Khakanyo e joalo e lekane ho lekanya lethal dose ea insulin. Leha ho le joalo, ho fumana tekanyo e nyane ea kichineng ho ka thusa haholo.
Index ea Lijo tsa Glycemic
Ka lefu la tsoekere, ha ho bohlokoa feela palo ea lik'habohaedreite lijong, empa le lebelo la ho kenngoa le ho kenngoa maling. Ha 'mele o lieha ho theola lik'habohaedreite butle-butle li eketsa tsoekere haholo. Kahoo, boleng bo phahameng ba tsoekere ea mali kamora ho ja bo tla fokola, ho bolelang hore ho otla liseleng le methapong ea mali ho ke ke ha ba matla hakana.
Glycemic Food Index (GI) - Letšoao la phello ea lijo le le maling maling a motho. Ho tsoekere ea lefu la tsoekere, letšoao lena le bohlokoa joalo ka bophahamo ba likarolo tsa bohobe. Dietitians e khothalletsa ho ja lijo tse eketsehileng tse nang le index ea glycemic e fokolang.
Lihlahisoa tse tsebahalang tse nang le index e phahameng ea glycemic. Tse ka sehloohong ke:
- Monate
- Tsoekere
- Lino tse tahiloeng le tse se nang khabone;
- Jam;
- Matlapa a glucose.
Liesele tsena kaofela ha li na mafura. Ho lefu la tsoekere, li ka jelloa feela ka tsietsing ea hypoglycemia. Bophelong ba letsatsi le letsatsi, lihlahisoa tse thathamisitsoeng ha li khothalletsoe bakuli ba lefu la tsoekere.
Lijoa tsa bohobe
Baemeli ba bangata ba meriana ea sejoale-joale ba khothaletsa ho ja lik'habohaedreite, tse lekanang le likarolo tse peli kapa tse 2,5 tsa bohobe ka letsatsi. Lijo tse "lekaneng" tse ngata li nka hore ho tloaelehile ho nka limatlafatsi tse 10-20 XE ka letsatsi, empa sena se kotsi ho lefu la tsoekere.
Haeba motho a batla ho theola tsoekere e ngata, o theola matla a 'mele oa ho jarisa' mele. Empa ho fumaneha hore mokhoa ona ha o sebetse ho lefu la tsoekere la mofuta o mong feela, empa le mofuta oa lefu la tsoekere la mofuta oa 1. Ha ho hlokahale ho lumela malebela ohle a ngotsoeng ho lingoliloeng tse mabapi le lijo. Ho lekane ho reka glucometer e nepahetseng, e tla bontša hore na lijo tse ling li loketse tšebeliso.
Hona joale palo e ntseng e eketseha ea batho ba nang le lefu la tsoekere ba leka ho fokotsa palo ea likarolo tsa bohobe lijong. Sebopeho, lihlahisoa tse nang le liprotheine tse ngata le mafura a tlhaho a phetseng hantle lia sebelisoa. Ntle le moo, meroho ea vithamine e ntse e tumme.
Haeba u latela mokhoa oa ho ja li-carb tse tlase, kamora matsatsi a 'maloa ho tla hlaka hore na bophelo bo botle bo ntlafalitsoe hakae le boemo ba tsoekere maling bo fokotsehile. Lijo tse joalo li felisa tlhokahalo ea ho lula u sheba litafole tsa likarolo tsa bohobe. Haeba bakeng sa sejo se seng le se seng u jang feela 6-12 g ea lik'habohaedreite, palo ea likarolo tsa bohobe e ke ke ea feta 1 XE.
Ha u ja lijo tse “lekantsoeng” ka tloaelo, motho ea nang le lefu la tsoekere o na le khatello ea kelello ea tsoekere le lijo tse nang le tsoekere e phahameng le tsona o sebelisoa hangata. Motho o hloka ho bala hore na ho hlokahala insulin e kae hore unit ea 1 ea bohobe e kenngoe. Sebakeng seo, ho molemo ho hlahloba hore na "insulin" e kae e hlokahalang ho monya 1 g ea lik'habohaedreite, eseng senepe se felletseng.
Kahoo, lik'habohaedreite tse fokolang tse jeoang, ho na le insulin e fokolang e hlokahalang. Kamora ho qala lijo tse nang le carb e tlase, tlhoko ea insulin e fokotseha ka makhetlo a 2-5. Mokuli ea fokotsitseng tšebeliso ea lipilisi kapa insulin ha a na monyetla oa ho ba le hypoglycemia.
Tafole ea lijana tsa bohobe
Lihlahisoa tsa makhapetla le lijo-thollo
Lithollo tsohle, ho kenyeletsoa lihlahisoa tsa lijo-thollo (harese, oats, koro) li na le lik'habohaedreite tse ngata ka sebopeho sa tsona. Empa ka nako e ts'oanang, boteng ba bona lijong tsa batho ba nang le lefu la tsoekere bo hlokahala haholo!
E le hore lijo-thollo li se ke tsa ama boemo ba mokuli, hoa hlokahala ho laola boemo ba tsoekere maling maling ka nako, pele le ka mor'a ho ja. Ha ho amohelehe ho fetisa tloaelo ea ts'ebeliso ea lihlahisoa tse joalo ts'ebetsong ea lijo. Tafole e tla thusa ho bala likarolo tsa bohobe.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| bohobe bo bosoeu, bo botšo (ntle le botoro) | Sekotoana se le 1 cm | 20 g |
| bohobe bo sootho | Sekotoana se le 1 cm | 25 g |
| bohobe ba matlama | Sekhechana se le 1,3 cm | 30 g |
| Bohobe ba Borodino | Sekotoana se le seng 0,6 cm | 15 g |
| maqheka | tse fokolang | 15 g |
| Barekisi (li-cookies tse omileng) | - | 15 g |
| li-lawcrumbs | - | 15 g |
| roll roll | - | 20 g |
| molemong (o moholo) | 1 pc | 30 g |
| Li-dumplings tse halikiloeng ka chisi ea chisi | 4 pc | 50 g |
| Li-dumplings tsa lehloa | 4 pc | 50 g |
| cheesecake | - | 50 g |
| waffles (tse nyane) | 1.5 li-PC | 17 g |
| phofo | 1 tbsp. khaba e nang le slide | 15 g |
| gingerbread | 0.5 pc | 40 g |
| fritters (mahareng) | 1 pc | 30 g |
| bijoux | 1-2 tbsp. likhaba (ho latela sebopeho) | 15 g |
| bijoux (phehiloeng) | 2-4 Art. likhaba (ho latela sebopeho) | 50 g |
| li-groats (life kapa life) | 1 tbsp. khaba | 15 g |
| porridge (efe kapa efe) | 2 tbsp. likhaba tse nang le sethala | 50 g |
| poone (mahareng) | 0.5 litsebe | 100 g |
| poone (canned) | 3 tbsp. likhaba | 60 g |
| lihlahla tsa poone | 4 tbsp. likhaba | 15 g |
| popcorn | 10 tbsp. likhaba | 15 g |
| oatmeal | 2 tbsp. likhaba | 20 g |
| mabele | 12 tbsp. likhaba | 50 g |
Lihlahisoa tsa lebese le lebese
Lihlahisoa tsa lebese le lebese ke mohloli oa liprotheine tsa liphoofolo le calcium, tseo ho leng thata ho li ja ka bongata mme li lokela ho nkuoa joalo ka ha ho hlokahala. Ka bongata, lihlahisoa tsena li na le livithamini tsohle. Leha ho le joalo, lihlahisoa tsa lebese li na le livithamini A le B2 tse ngata.
Lijong tsa phepo e nepahetseng, lihlahisoa tsa lebese tse nang le mafura a fokolang li lokela ho khethoa. Ho molemo ho lahla lebese ka botlalo. 200 ml ea lebese lohle e na le hoo e ka bang karolo ea boraro ea tloaelo ea mafura a letsatsi le letsatsi, ka hona ho molemo hore u se ke ua sebelisa sehlahisoa se joalo. Ho molemo ho noa lebese la skim, kapa ho pheha sopho e thehiloeng ho eona, moo o ka eketsang likotoana tsa litholoana kapa monokotsoai, ke sona hantle seo lenaneo la phepo e lokelang ho ba sona.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| lebese | 1 senoelo | 200 ml |
| lebese le halikiloeng | 1 senoelo | 200 ml |
| kefir | 1 senoelo | 250 ml |
| tranelate | 1 senoelo | 200 ml |
| yoghur (tlhaho) | 200 g | |
| lebese le halikiloeng le halikiloeng | 1 senoelo | 200 ml |
| ice cream ice (ntle le glaze le waffles) | - | 65 g |
| tranelate ea ice cream (ka icing le waffles) | - | 50 g |
| cheesecake (e mahareng, e nang le tsoekere) | Sekhechana se le seng | 75 g |
| boima ba curd (e monate, ntle le glaze le morara o omisitsoeng) | - | 100 g |
| curd le morara o omisitsoeng (o monate) | - | 35-40 g |
Nate, meroho, linaoa
Linate, linaoa le meroho e lokela ho ba lijong tsa batho ba lefu la tsoekere kamehla. Lijo li thusa ho laola tsoekere ea mali ka ho fokotsa kotsi ea mathata. Maemong a mangata, menyetla ea ho ba le mathata a pelo le eona e fokotsehile. Meroho, lijo-thollo le lijo-thollo li fa 'mele lintho tse bohlokoa tsa ho latela mohlala, protheine, fiber le potasiamo.
Ha e le seneke, ho nepahetse ho sebelisa meroho e tala le litholoana tse nang le index e tlase ea glycemic, tafole e thusa feela hore e se ke ea e bala. Litsebi tsa tsoekere li kotsi ho sebelisa hampe meroho e sa tsoakoang, kaha e na le lik'hilojule tse ngata ebile e na le lik'habohaedreite tse ngata. Palo ea meroho e joalo lijong e tlameha ho fokola, lipalo tsa likarolo tsa bohobe li bonts'oa tafoleng.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| litapole tse tala le tse phehiloeng (tse bohareng) | 1 pc | 75 g |
| litapole tse khotliloeng | 2 tbsp. likhaba | 90 g |
| litapole tse halikiloeng | 2 tbsp. likhaba | 35 g |
| lichifi | - | 25 g |
| lihoete (tse mahareng) | 3 li-PC | 200 g |
| li-beet (tse mahareng) | 1 pc | 150 g |
| linaoa (e omisitsoeng) | 1 tbsp. khaba | 20 g |
| linaoa (phehiloeng) | 3 tbsp. likhaba | 50 g |
| peas (ncha) | 7 tbsp. likhaba | 100 g |
| linaoa (phehiloeng) | 3 tbsp. likhaba | 50 g |
| linate | - | 60-90 g (ho latela mofuta) |
| mokopu | - | 200 g |
| Jerusalema artichoke | - | 70 g |
Litholoana le monokotsoai (ka lejoe le peel)
Ka lefu la tsoekere, e lumelloa ho ja boholo ba litholoana tse teng. Empa ho na le mekhelo, ana ke morara, mahapu, libanana, melon, mango le phaenapole. Litholoana tse joalo li eketsa boemo ba tsoekere maling a batho, ho bolelang hore tšebeliso ea bona e tlameha ho ba le meeli mme e se ke ea jeoa letsatsi le leng le le leng.
Empa ka tloaelo monokotsoai ke ntho e nkang sebaka sa tsoekere haholo. Bakeng sa batho ba nang le lefu la tsoekere, fragole, li-gooseberries, li-cherries le li-currants tse ntšo li loketse ka ho fetisisa - moetapele ea sa tsejoeng har'a li-monokotsoai ho latela palo ea vithamine C bakeng sa letsatsi le leng le le leng.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| apricots | Li-PC tse 2-3. | 110 g |
| quince (kholo) | 1 pc | 140 g |
| peinapole (karolo ea sefapano) | Sekhechana se le seng | 140 g |
| lehapu | Sekhechana se le seng | 270 g |
| lamunu (mahareng) | 1 pc | 150 g |
| Banana (mahareng) | 0.5 pc | 70 g |
| lingonberry | 7 tbsp. likhaba | 140 g |
| morara (monokotsoai o monyane) | Li-PC tse 12 | 70 g |
| ciliegia | Li-pcs tse 15. | 90 g |
| kharenate (e bohareng) | 1 pc | 170 g |
| morara (o moholo) | 0.5 pc | 170 g |
| pere (nyane) | 1 pc | 90 g |
| melon | Sekhechana se le seng | 100 g |
| bb | 8 tbsp. likhaba | 140 g |
| lifeiga | 1 pc | 80 g |
| kiwi (kholo) | 1 pc | 110 g |
| fragole (monokotsoai o bohareng) | Li-pcs tse 10 | 160 g |
| gooseberry | 6 tbsp. likhaba | 120 g |
| Lemon | 3 li-PC | 270 g |
| tse tala | 8 tbsp. likhaba | 160 g |
| mango (nyane) | 1 pc | 110 g |
| li-tangerine (tse mahareng) | Li-PC tse 2-3. | 150 g |
| nectarine (e mahareng) | 1 pc | |
| perekisi (e mahareng) | 1 pc | 120 g |
| plums (nyane) | Li-pcs tsa 3-4. | 90 g |
| currant | 7 tbsp. likhaba | 120 g |
| Persimmon (e mahareng) | 0.5 pc | 70 g |
| monko o monate | Li-pcs tse 10 | 100 g |
| li-blueberries | 7 tbsp. likhaba | 90 g |
| apole (e nyane) | 1 pc | 90 g |
| Litholoana tse omisitsoeng | ||
| libanana | 1 pc | 15 g |
| morara o omisitsoeng | Li-pcs tse 10 | 15 g |
| lifeiga | 1 pc | 15 g |
| liapolekose tse omisitsoeng | 3 li-PC | 15 g |
| mehla | 2 likhomphutha | 15 g |
| li-prunes | 3 li-PC | 20 g |
| liapole | 2 tbsp. likhaba | 20 g |
Lino
Ha u khetha lino-mapholi, joalo ka lihlahisoa tse ling, u hloka ho etsa lipatlisiso tsa palo ea lik'habohaedreite tse moqomong. Ho nooa lino tse nang le tsoekere ho batho ba nang le lefu la tsoekere, 'me ha ho na lebaka la ho ba nka e le batho ba nang le lefu la tsoekere, ha o hloke Calculator mona.
Motho ea nang le lefu la tsoekere o lokela ho boloka boemo ba hae bo khotsofatsang ka ho noa metsi a lekaneng a nooang.
Lino tsohle li lokela ho nooa ke motho ea nang le lefu la tsoekere, a fuoe index ea tsona ea glycemic. Lino tse ka nooang ke mokuli:
- Metsi a hloekileng a nooang;
- Lijana tsa litholoana;
- Meroho ea limela;
- Tee
- Lebese
- Tee e tala.
Melemo ea tee e tala e hlile e kholo. Seno sena se na le melemo ea khatello ea mali, e amang 'mele ka bonolo. Ho feta moo, tee e tala e theola cholesterol le mafura 'meleng haholo.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| khábeche | Likopi tse 2,5 | 500 g |
| rantipole | 2/3 senoelo | 125 g |
| likomkomere | Likopi tse 2,5 | 500 g |
| beetroot | 2/3 senoelo | 125 g |
| tamati | 1.5 likopi | 300 g |
| lamunu | 0.5 senoelo | 110 g |
| morara | 0.3 senoelo | 70 g |
| ciliegia | Likopi tsa 0,4 | 90 g |
| pere | 0.5 senoelo | 100 g |
| litholoana tsa morara | Likopi tse 1,4 | 140 g |
| redcurrant | Likopi tsa 0,4 | 80 g |
| gooseberry | 0.5 senoelo | 100 g |
| fragola | Senoelo sa 0.7 | 160 g |
| raspberi | 0.75 senoelo | 170 g |
| plum | Likopi tse 0,35 | 80 g |
| apole | 0.5 senoelo | 100 g |
| kvass | 1 senoelo | 250 ml |
| metsi a phatsimang (a monate) | 0.5 senoelo | 100 ml |
Li-sweets
Hangata lijo tse tsoekere li na le mokhoa oa tsona oa ho hlophisoa. Sena se bolela hore lijo tse monate ha li khothalletsoe batho ba lefu la tsoekere. Matsatsing ana, baetsi ba lihlahisoa ba fana ka khetho e ngata ea liswiti tse fapaneng tse thehiloeng ho li-sweeteners.
Litsebi tse ngata tsa lefu la tsoekere lia lumela hore lihlahisoa tse joalo ha li sireletsehe ka ho felletseng, 'me lipalo tsa lipalo mona li ke ke tsa thusa kamehla. Taba ke hore ba bang ba tsoekere ba ka kenya letsoho ho matlafatseng boima ba 'mele, bo sa rateheng ho batho ba nang le lefu la tsoekere.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| tsoekere (lehlabathe) | Likhaba tse 2 | 10 g |
| tsoekere (lumpy) | Likotoana tse 2 | 10 g |
| chokolete | - | 20 g |
| mahe a linotsi | - | 12 g |
