Phepo e nepahetseng ke karolo ea bohlokoa ea bophelo bo botle ba motho. Ho bohlokoa haholo ho bakuli ba nang le lefu la tsoekere la mofuta oa 2, hobane ke phepo e nepahetseng e ka thusang ho sebetsana le lefu lena kapa, bonyane, le ho fokotsa lits'ebetso tse se keng tsa etsahala 'meleng.
"Ho ba le boima ba 'mele ho etsa hore ho be bonolo ho phekola lefu la tsoekere la mofuta oa 2, ho kenyelletsa le ho laola tsoekere ea mali le ho fokotsa likotsi tsa mathata. Seo u se jang se bohlokoa hape ho thusa ho hlokomela matšoao a hau. Morero ke ho tsitsisa tsoekere ea mali le ho thibela ho iketla le ho feta. Lijo tsa index ea glycemic tse tlase ke tsela e ntle ea ho etsa sena, joalo ka lijo tse tsoekere tse fokolang kapa tse nang le lik'habohaedreite (tse fetohang tsoekere) kapa lijo tse senyehang ebe li felisoa butle butle. ho rata lik'habohaedreite kapa tsoekere maling, "ho hlalosa setsebi sa phepo le phepo e ntle Cassandra Barnes.
Lihlahisoa tsa ho sheba
- Meroho e tala e lefifi
Meroho e lefifi e tala, joalo ka sipinche, k'habeche, rocket le watercress, e na le lik'habohaedreite tse fokolang le lik'halori, empa li na le fiber e ngata. Ka mantsoe a mang, ba na le index ea "glycemic" e tlase haholo mme ba thusa ho boloka tsoekere e tsitsitseng ea mali. "Ba boetse ba na le limatlafatsi tsa antioxidant tse kang flavonoids le carotenoids - ba ka thusa ho sireletsa motho likhatellong tse ling tsa lefu la tsoekere le mafu a amanang le ona, a kang lefu la pelo," ho hlalosa mokoetlisi oa phepo e nepahetseng le boikoetliso Cassandra Barnes.
Lefu la tsoekere le khatello e matla e tla ba ntho ea khale
- Ts'oarelo ea tsoekere -95%
- Ho felisoa ha vein thrombosis - 70%
- Ho felisa ho otla ha pelo e matla -90%
- Ho tlosa khatello e phahameng ea mali - 92%
- Keketseho ea matla mots'eare, ho ntlafatsa boroko bosiu -97%
- Litlhapi tse mafura
"Khetha litlhapi tse mafura tse kang mackerel, salmon, sardine le herring. Ke mohloli oa mafura a omega-3 a fokotsang ho ruruha le ts'ehetso ea bophelo bo botle ba pelo, e bohlokoa haholo ho batho ba nang le lefu la tsoekere la 2. E ka ba mohloli o motle oa vithamine. C12andra Barnes oa hlalosa: B12, e felisitsoeng ke meriana e meng ea lefu la tsoekere, 'me e bohlokoa molemong oa boko le tsamaiso ea methapo, matla le boits'ireletso.
Ho ipha matla a eketsehileng, o ka leka hape li-supplements tsa phepo e nepahetseng joalo ka CuraLin (//curalife.ru/). "CuraLin ke tlatsetso e ikhethang ea lijo tse nang le litlama tse leshome le litlatsetso tsa semela tseo ka tloaelo li sebelisoang ho boloka kutloisiso ea" insulin "le ho thusa ho laola boemo ba tsoekere ea mali. Empa haeba u ntse u phekoloa lefu la tsoekere la 2, etela ngaka ea hau pele u qala. tlatsetso, "ho rialo mokoetlisi oa phepo e nepahetseng le boikoetliso Cassandra Barnes.
- Protein
Qala lijo tse ling le tse ling ka protheine e nyane, kaha sena se tla lokisa 'mele bakeng sa lijo tse ling. Protein e liehisa tlhahiso ea insulin, e thusa ho leka-lekanya litekanyo tsa tsoekere ea mali hape e etsa hore e ikutloe e thabile nako e telele. Pippa Campbell oa eletsa: "Leka ho ja mahe bakeng sa lijo tsa hoseng kapa eketsa phofo ea protheine ka yogurt."
- Monokotšoai le linate
"Monokotšoai o na le tsoekere e nyane ho feta litholoana tse ling tse nang le index ea glycemic e tlase. Ka mokhoa o nepahetseng, ja monokotšoai o nang le protheine e ngata joalo ka li-blackberry, li-cherries, li-bergamer. phepo e phetseng hantle, "ho eletsa setsebi sa phepo Cassandra Barnes.
- Litapole tse halikiloeng
"Li-fries tsa Mafora li na le lik'habohaedreite tse ngata, 'me lijo tse halikiloeng tse nang le chefo li ka baka metsoako e ka bakang tšoaetso, e eketsang kotsi ea lefu la pelo," ho hlalosa Dr. Wendy Denning. Litapole li ka nkeloa sebaka ke litapole tse tsoekere, e na le karolo e phahameng ea antioxidant le index e tlase ea glycemic.
- Lino tse tahang
"Tsoekere ka lino tse tsoekere tse tloaelehileng ke lona lebaka le ka sehloohong le etsang hore li qojoe. Empa le lino tse se nang tsoekere tse se nang tsoekere li tlosoa hantle lijong, kaha li-sweeteners le litlatsetso tse ling tse ka har'a tsona le tsona li ka ba le kotsi - le ho kenya letsoho ho eketsa boima ba 'mele! " - ho hlalosa setsebi sa phepo Cassandra Barnes.
- Qoba lijo tse bobebe esale pele
"Lijo tse bobebe tse kentsoeng pele li na le lik'habohaedreite tse ngata tse bonolo tse ka eketsang tsoekere ea mali. Sebakeng sena, ja lihoete tse tala le linate tse fokolang joalo ka seneke," Dr. Wendy Denning oa fana ka maikutlo.
- Bohobe bo tšoeu le thepa e halikiloeng e entsoeng ka phofo e tšoeu
"Kantle bohobe bo bosoeu le thepa e halikiloeng e entsoeng ka phofo e tšoeu e kang khekhe, pizza le masenke. Li entsoe ka phofo e ntlafalitsoeng, e tšeloa kapele ka tsoekere ebe e kenella 'meleng. Ha e le hantle, tse ling tsa tsona li na le index ea" glycemic "e phahameng. madi kapele) ho feta tsoekere e hloekileng ea tafoleng! ", ho eletsa setsebi sa phepo Cassandra Ambara. Li ka nkeloa sebaka ke mefuta e meng ea lijo-thollo tse kang li-oatmeal likuku, bohobe ba rye bo lefifi, lijo-thollo, raese e sootho kapa quinoa.
- Lithollo tsa lijo tsa hoseng
"Lithollo tsa lijo tsa hoseng li na le lik'habohaedreite tse tsoekere tse ngata le tsoekere le li-macronutrients tse 'maloa, mafura le liprotheine. Sebakeng sena, ja mahe a mabeli le sengoathoana sa toleme ea lijo tsa hoseng," Dr. Wendy Denning oa eletsa.
- Litholoana tse omisitsoeng
"Litholoana tse omisitsoeng li ka ba le tsoekere e mena makhetlo a 3 ho feta litholoana tse ncha, kahoo khetha litholoana tse ncha hobane li na le li-antioxidants tse ngata," ho bolela Dr. Wendy Denning.
