Mathata a amanang le ho ja a bakoang ke keketseho ea palo ea lik'habohaedreite lijong tsa motho a baka mathata a metabolic le nts'etsopele ea lefu la tsoekere la mofuta oa 2.
Eseng maemong ohle, ha o ntse o fokotsa palo ea likhalori tse sebelisitsoeng, o ka theola tsoekere ea hau ea mali.
Ke phepo e tlase ea carb e re lumellang ho etsa hore matšoao ana a fokotsehe le ho qoba kotsi ea ho ba le hyperglycemia. Lijo tsa lefu la tsoekere la mofuta oa 2 ho bakuli ba bangata e ba eona feela mokhoa oa kalafo oa ho felisa lefu lena.
Karolo ea phepo e nepahetseng le phepo e nepahetseng kalafong ea lefu lena le thibelo ea mathata a lefu la tsoekere
Ka thuso ea lijo tse khethiloeng ka nepo le ho latela lijo, lefu la tsoekere le mofuta oa bobeli oa lefu le ka boloka boemo ba tsoekere ea mali ka botlalo bo sa feteng 5, 5 mmol / L. Ha tsoekere ea glucose e khaotsa, boiketlo ba bakuli ka kakaretso boa ntlafala. Mokhoa o motle o bonoa ha ho etsoa liteko tsa hemoglobin ea glycated le cholesterol.
Matšoao a likarolo tsena a ntse a atamela litloaelong tsa motho ea phetseng hantle. Lijo tsa lefu la tsoekere li thusa ho fokotsa menyetla ea hyperglycemia. Bakuli ba bangata, ba latela likeletso tsa bongaka ka phepo e nepahetseng, ba fetola litekanyetso tsa insulin.
Boholo ba tsona li qala ho theola boima ba 'mele. Tsamaisa khatello ea mali le mosebetsi oa methapo ea pelo, ho ruruha hoa fela. Monyetla oa mathata a sa foleng a amanang le lefu la tsoekere oa fokotseha.
Ke ja lijo life tse lokelang ho lateloa ke lefu la tsoekere la mofuta oa 2?
Khetho ea lijo bakeng sa lefu la tsoekere la mofuta oa 2 e lokela ho ipapisa le litlhahiso tsa ngaka le likhetho tsa mokuli. Sena e ka ba lijo tse nang le khalori e tlase, lijo tse nang le carb e fokolang le tse se nang 'mele.
Boleng ba bophelo ba mokuli bo itšetlehile ka khetho e nepahetseng. Lijo tsa lefu la tsoekere li tla tlameha ho bonoa khafetsa, ho fihlela qetellong ea bophelo.
Phepo e nepahetseng ea mokuli e lokela ho ipapisa le melao-motheo e latelang:
- Lijo tse nang le lik'habohaedreite li lokela ho jeoa pele ho hora ea boraro thapama;
- ho molemo ho ja linate le yoghurts e le sopho, hobane ts'ebetso ea mafura e liehisa ho kenngoa ha tsoekere;
- Lijo li bolela ho ja khafetsa, lijo tse tsoakiloeng, ka nako e tšoanang;
- ja fiber e eketsehileng;
- lik'habohaedreite tse rarahaneng le mafura a liphoofolo li lokela ho ba teng lijong tsa mokuli;
- joala bo lokela ho lahloa.
Likahare tsa khalori tsa lijana li lokela ho fokotsoa, ha boleng ba matla bo bolokiloe.
Likarolo tsa mefuta e fapaneng ea lijo tsa tsoekere ea mofuta oa 2:
- carb e tlase. Lijo tse nang le nama e tlase ea carb li ka thusa ho theola tsoekere ea mali hantle. E u lumella ho fokotsa boima ba 'mele le ho fokotsa palo ea insulin ntle le tlala;
- ha ho na lik'habohaedreite. Lijo tsena li kenyelletsa ho hana ho baka ka kotloloho, lihlahisoa tsa phofo, mefuta eohle ea lipompong, meroho e halikiloeng, litholoana le monokotsoai. Mokuli a ke ke a fokotsa palo ea lihlapi, chisi, lihlahisoa tsa nama;
- protheine. Palo ea lijo tse nang le protheine ha ea lokela ho feta liperesente tse leshome le metso e mehlano tsa lijo tsa mokuli tsa letsatsi le letsatsi. Lihlahisoa tse lumelletsoeng li kenyelletsa nama, mahe, tlhapi. Ka liprotheine tse ngata 'meleng o fokolang, haholo-holo liphio, moroalo o mong oa theoha.
Palo ea litafole tsa kalafo ea kalafo bakeng sa banna le basali
Tafole ea borobong bakeng sa batho ba lefu la tsoekere e bolela phepo e nepahetseng, lijo li nooa ka makhetlo a 5-6 ka letsatsi ka likarolo tse nyane. Hoa hlokahala ho latela lijo kamehla.Litšobotsi tsa Matla:
- palo ea mafura a liphoofolo le lik'habohaedreite e tlameha ho fokotsoa haholo;
- liswiti tsohle li qheletsoe ka thoko;
- Ha hoa lumelloa ho tlola lijo tse ka sehloohong;
- ho ke ke bohlale hore u phehe feela u chesitsoeng ebe u baka, u phehe.
Tloaelo ea lijo tsa mokuli letsatsi le leng le le leng e ka ba 2500 kcal. Noa bonyane lilithara tse peli tsa metsi.
Seo u lokelang ho se ja ho boloka tsoekere ea mali a hau e se ke ea phahama: lenane la lijo tse phetseng hantle
Litsebi tsa lefu la tsoekere, hore tsoekere ea mali e se ke ea phahama, o lokela ho latela likhothaletso tse latelang tsa ho etsa lethathamo:
- Ho molemo ho pheha sopho ho meroho ea meroho kapa ho pheha nama e bonolo le li-broth. Tsena tsa morao-rao li ke ke tsa jeoa eseng habeli ka beke;
- litlhapi ha lia lokela ho khethoa lioli: perch, carp, pollock, pike. Khetho har'a lihlahisoa tsa nama - li-turkey le lijana tsa likhoho;
- lihlahisoa tsohle tsa lebese le lebese li lokela ho ba le bonyane mafura a mafura;
- Ho molemo ho pheha omelette e tsoang mahe a likhoho, ho feta protheine. Li-Yolks li thibetsoe;
- li-buckwheat, harese tsa pearl, oatmeal li khethoa har'a lijo-thollo. - Ja halofo e fetang habeli ka letsatsi;
- har'a lihlahisoa tsa bakery, khetho e sala e le lihlahisoa tsa lijo-thollo, mabele le raese;
- ea meroho e lumelletsoeng likomkomere, li-eggplant, kohlrabi, tšoeu le ho cauliflower, meroho. Litapole le li-beet ha li jeoe ho feta habeli ka beke. Haeba bophelo ba bona bo bobe bo mpefala, ba behelloa ka thoko lijong tsa mokuli;
- U ka ja litholoana tsa lamunu, har'a litholoana - cranberries, currants. Mabanana a qheletsoe ka thoko ho lijo;
- li-biscuits le li-cookies tse omileng lia lumelloa;
- U ka noella moro oa rosehip, metsi a hloekileng le metsi a nang le liminerale ntle le khase, tee e tala, litlama tsa litlama, li-compotes tsa litholoana le kenyelletso ea li-sweeteners tsa tlhaho.
Seo Lithethefatsi li sa Lokelang ho se ja: Tšebeliso ea Lijo tse thibetsoeng
Lihlahisoa tse thibeloang tsa lefu la tsoekere:
| Litholoana | Banana, mahapu, litholoana tse omisitsoeng |
| Meroho | Li-beet, lihoete, litapole, mokopu, zucchini |
| Nama | Kolobe, nama ea khomo e mafura le konyana |
| Li-sweets | Tsoekere e hloekisitsoeng, mahe a linotsi, jeme, chokolete, liswiti, halva |
| Litekete | Ice cream, chisi e halikiloeng |
| Lijarete | Rice, semolina |
| Lihlahisoa tsa lebese | Ho bolila tranelate e bolila, li-yogurts tse tsoekere ka ho tlatsa, li-curd tse monate, lebese le kolobisitsoeng |
| Bijoux | Lihlahisoa tsa phofo ea premium |
| Ho baka | Li-Cupcake, Li-cookies, Li-Cake |
| Linoko | Mefuta eohle ea li-seasonings tse chesang |
Lenane lena la lihlahisoa le na le index ea "glycemic" e phahameng, ke hore, e ka phahamisa boemo ba tsoekere maling le ho mpefatsa boemo ba mokuli.
Seo u ka se noang: lino tse lumelloang le tse thibetsoeng
Ha u khetha lino-mapholi, o lokela ho nahana ka likateng tsa lik'habohaedreite ho tsona. Li-jeke tse pakiloeng li thibetsoe ka thata, kaha li na le tsoekere e ngata. O ka lokisa li-smoothie tsa meroho ho tloha tamati, lihoete, sipinichi, pepere e monate, likomkomere, khábeche, celery.
Decoction ea Ivan tee e na le thepa e theolelang tsoekere
Lithako li lokela ho khethoa ho latela khetho ea tatso. Jerusalema artichoke e khona ho theola tsoekere haholo. Ho lino tse tahang litholoana, ho ke ke ho lakatseha ho rata mefuta ea li-apole tsa apole, e hlapolloang ka metsi.
Decoction ea tee ea moluoane, chamomile e na le thepa e fokotsang boemo ba tsoekere maling. Chicory e ka sebelisoa bakeng sa batho ba lefu la tsoekere. Ho tsoa ho lino tse belisitsoeng kefir kefir le lebese le halikiloeng le halikiloeng le bontšoa.
Ke lijo life tse khothalletsoang bakuli ba tsofetseng?
Boleng ba letsatsi le letsatsi ba lijo tsa batho ba baholo bo tlase haholo ha bo bapisoa le bacha:
- banna ba lilemo li 60 ho isa ho 75 ba hloka 2300 kcal / letsatsi;
- basali ba lilemo li 60-75 - 2100 kcal / letsatsi;
- bakuli ba lilemo li 75 - 2000 kcal / letsatsi;
- bakuli ba lilemo li 75 ho ea holimo - 1900 kcal / ka letsatsi.
Ka boima bo feteletseng ba 'mele, tloaelo ea letsatsi le letsatsi ke 1900 kcal / letsatsi. Bakuli ba robalang ha ba hloke tse fetang 1800 kcal / ka letsatsi.
Mefuta eohle ea lipompong e qheletsoe ka thoko ho phepo ea batho ba baholo. U ka sebelisa sebaka sa tsoekere ka mor'a ho buisana le ngaka. Lihloaare le botoro ha lia lumelloa ho feta ligrama tse mashome a mararo.
Mayonnaise, nama e tsubiloeng ha e qheleloe ka thoko. U ka ja bohobe bo lefifi. Nama le litlhapi li khethiloe e le mafura a tlase ebe u li phehela bakeng sa banyalani. Ha ho na meno, a fatše ka blender.
Lihlahisoa tsa lebese le tsoekere li tlameha ho ba teng lijong tsa batho ba tsofetseng
Tlolo ha ea lokela ho fuoa motho ea moholo. Ho ka jeoa lehe hang ka beke. Sopho ea nama le tlhapi ha e lumelloe ho feta habeli ka beke. U ka pheha sopho ea meroho le lebese.
Litholoana tse monate li fuoa ba hōlileng ka mor'a ho buisana le ngaka. Sebakeng sa letsoai, lijana li ka nokoa ka linoko tse bonolo. Meroho e phehiloeng. Etsa bonnete ba hore u kenyelletsa chisi ea chisi le lihlahisoa tsa lebese lijong.
Sampole ea lijo bakeng sa beke
Lisebelisoa tsa mohlala li na le tlhoko ea letsatsi le letsatsi ea lijo tsa tsoekere ka lik'halori le bonyane livithamini tse hlokahalang:
| Matsatsi a beke | Lijoa tsa hoseng | Monko | Lunch | Tee e phahameng | Lijo tsa mantsiboea | Lijo tsa mantsiboea tse 2 |
| 1 | Oatmeal, senoelo sa tee, selae sa bohobe bo sootho | Apole e tala, tee e tala | Sopho ea pea, vinaigrette, selae sa bohobe bo botšo, seno sa joonberry se nkeloang tsoekere | Salate ea rantipole | Buckwheat porridge e nang le li-mushroom, likuku tse 2, metsi a nang le liminerale ntle le khase | Kefir |
| 2 | Salate e nang le limela, tlhapi e halikiloeng, seno se nang le litlama | Litholoana tse omisitsoeng tsa "compote" | Li-borscht tsa meroho, salate, tee e tala | Li-cheesecake tsa curd, tee ho khetha ho | Meatballs mouoane, pere e halikiloeng ea perela | Ryazhenka |
| 3 | Lihoete tse halikiloeng ka apole, selae sa bohobe ba matlama ka chisi, tee | Morara | Sopho ea k'habeche, sefuba se phehiloeng, compote, bohobe | Cheese ea Cottage, tee e tala | Sopho ea limela, tlhapi e halikiloeng, senoelo sa rosehip | Kefir |
| 4 | Peere ea raese, li-beet tse phehiloeng, kompole ea apole | Kiwi | Sopho ea meroho, leoto la likhoho, moqolo oa bohobe, tee e tala | Tee ea apole e tala | Li-roll tsa hop tsa meroho, lehe le phehiloeng ka bonolo, tee e tala | Lebese la letlalo |
| 5 | Millet porridge, bohobe, tee | Morse | Sopho ea tlhapi, salate ea meroho, selae sa bohobe, tee ea limela | Salate ea litholoana | Peere ea harese, squash caviar, seno sa lemone, selae sa bohobe | Metsi a nang le liminerale |
| 6 | Pumpkin porridge | Liapolekose tse omisitsoeng | Sopho ea meroho, bohobe, compote e omisitsoeng ea litholoana | Litholoana tseo u ka li khethang | Meatball, meroho e halikiloeng, tee ea limela, bohobe | Ryazhenka |
| 7 | Buckwheat porridge, selae sa chisi le bohobe, tee e tala | Apple | Sopho ea linaoa, pilaf e nang le khoho, compote | Chese e halikiloeng | Li-eggplant tse halikiloeng, veal e phehiloeng, lero la cranberry | Kefir |
Lijana ka nako e lokela ho nooa bonyane khalase, 'me u se ke ua ja bohobe ho feta ligrama tse mashome a mahlano.
Lijo tse phehiloeng bakeng sa bakuli ba nang le carbohydrate metabolism e ngata haholo
Ho bohlokoa hore batho ba felletseng ba phehele lijana tsohle bakeng sa banyalani kapa ba bake. Lijo tse monate:
- linaoa tse chesang tse nang le li-mushroom le tamati. Nka li-baguette tse peli tsa koro, li-mushroom tse sa tsoakoang 150 g, tamati tse peli, hlooho ea konofolo, lieie, thispone ea oli ea mohloaare, lettuce. Bohobe bo khaola likotoana, li tšeloa ka konofolo. , Tomate e khaola ka har'a mekoloko. Cheese e halikiloeng. Li-mushroom le lieie li khangoa le ho halikisoa, li-baguette li halikiloe sebakeng se le seng. Ka bohobe jala sekhechana sa langa le le lej, ka holim'a lekhasi la lettuce, li-mushroom tse halikiloeng le chisi. Toast e kenngoa ka ontong metsotso e 10 pele e sootho. Fafatsa ka meroho holimo;
- mokopu oa mokopu ka likhoho le koena. Nka ponto ea mokopu, ebola, khaola likoto, sechu le eiee. Fillet ea khoho, ligrama tse 150, e phehiloeng. Whisk metsoako ka har'a blender. Ho ekeletsoa moro oa likhoho. Lijong tse felileng beha seke ea chisi ea dorblu le sprig ea mint. Souguette e fuoa sopho.
Malebela a ho tšoara matsatsi a ho itima lijo bakeng sa batho ba nonneng haholo
E le hore mokhoa oa ho ja o se boima, lihlahisoa tsa letsatsi la ho itima lijo li lokela ho khethoa hore li latsoe. Ka matsatsi a joalo, motho ha aa lokela ho cheseha ka ho ikoetlisa 'meleng le kelellong.
Haeba u hlophisa ho laolla ka beke, toro kapa ho tsamaea li tla u thusa hore u se ke oa sitisoa ke lijo. Haeba e hlile e senyeha, u ka noa khalase ea yogurt, empa eseng mafura.
Ha o theolla kefir, o hloka ho noa metsi a mangata. Bosiung ba lijo, u se ke oa nona haholo.
Tlhahlobo mabapi le katleho ea kalafo ea ho ja
Litsebi tsa lefu la tsoekere kaofela lia lumela hore mokhoa oa ho ja ke pheko e ntle ka ho fetisisa ho loantšeng mafu a mofuta oa 2.Haeba u latela lijo tse tlase tsa carb ka matsatsi a 'maloa, boemo ba tsoekere ea mali bo theoha haholo,' me ho a mang bo khutlela ho bo tloaelehileng.
Liphetho tse phehellang li fumanoa ke ba khomarelang phepo e nepahetseng ka linako tsohle. Ba bang ba ile ba khona ho theola 'mele haholo lijong tsa protheine, ha ba ntse ba etsa tsoekere e maling.
Boholo ba bakuli ba tataisoa ke index ea bona ea glycemic ha ba khetha lihlahisoa. Sena se qoba ho itahlela ho ntho e ho plasma.
Hoo e batlang e le motho e mong le e mong o lumela hore tlala ha e na thuso, hobane ka nako eo motho o oa kapele. Ka linako tse ling e kotsi, haholo ho bakuli ba itšetlehileng ka insulin.
Video e thusang
Mabapi le melaoana ea ho ja ea mofuta oa 2 lefu la tsoekere ho video:
