Lijo ke o mong oa metheo eo ntoa e atlehileng khahlanong le lefu la tsoekere e ahiloeng ho eona. Kaha lefu la endocrine ke lefu le sa phekoleheng, mokuli o lokela ho lekola lijo bophelo bohle ba hae.
Nahana ka seo o ke keng oa se ja ka bongata le lefu la tsoekere, le hore na o hloka ho fokotsa lijo life.
Melao-motheo ea phepo e nepahetseng
Ho boloka bophelo bo botle le ho thibela li-spikes maemong a tsoekere, ho lokela ho shebiloe melao e 'maloa:
- phepo e nepahetseng e lokela ho ba le phepo e nepahetseng 'me e be le liprotheine tse 30-40%, lik'habohaedreite tsa 40-50%, mafura a 15-20%;
- ja ka likarolo tse nyane le bonyane makhetlo a 5-6 ka letsatsi;
- Ho monate haeba ho na le lijo tse nang le mafura a mangata ka har'a menu. Tsena ke: mabele, li-dogose, bohobe bo bongata ba lijo-thollo, peo ea folaxe, liapole, joalo-joalo;
- lihlapi tsa metsing tse nang le mafura a tlase li lokela ho ba teng lijong;
- Ligrama tse 5 kapa tee e le 'ngoe ka letsatsi - boholo bo lekaneng ba letsoai le ka lumelloa;
- li-yogurts, kefir, chisi le lihlahisoa tse ling tsa lebese li lokela ho khethoa e le hore li na le mafura a fokolang;
- mahe a ka nooa, empa ha ho makhetlo a fetang 2-3 ka beke. Ka k'holeseterole e phahameng, ho molemo ho ja protheine feela;
- liphio, pelo le sebete - offal e lumelletsoe ho sebelisoa;
- 1.5 lilitha tsa metsi ka letsatsi ke ntho e tloaelehileng, e sa lokelang ho lebaloa;
- nakong ea lijo, ho khothalletsoa pele ho monya meroho, ebe - liprotheine;
- ho loketse ho lekola li-caloric tsa lijo tsa letsatsi le letsatsi - hangata litsebi tsa phepo e nepahetseng ha li khothalletse ho fetisa palo ea 2000 kcal ka letsatsi;
- raese e sootho, ho fapana le tšoeu, ha e thibetsoe;
- Lijo tse nang le mafura a trans li lokela ho felisoa ka botlalo (li-popcorn, linoha, likuku, chisi e sebetsoang, likuku, joalo-joalo);
- bohobe bo tšoeu bo lokela ho nkeloa sebaka ka botlalo ka mabele kapa lijo-thollo kaofela;
- lero le sa tsoa pepesoa le hlapolotsoe hantle ka metsi.
Ke eng e ke keng ea jeoa ke lefu la tsoekere?
Mona ke lihlopha tsa sehlooho tsa lihlahisoa tse ke keng tsa jeoa ka maemo a phahameng a tsoekere ea mali:
- lijana tse nang le sodium e ngata: li-pickles, marinade, lijo tse ka makotong, jj.;
- lijo tse nang le carb e phahameng le tse halikiloeng: raese e tšoeu, phofo, pastries, buns
- tsoekere le tsohle tse nang le eona ka bongata: jeme, jeme, jeme;
- lihlahisoa tsa lebese tse mafura, ho kenyelletsa le tranelate e bolila, li-yoghurts, lebese lohle, chisi;
- mayonnaise le lisosa tse ling tsa mabenkele bakeng sa li-salads;
- chokolete, mekoallo, ice cream;
- lino tse monate
- joala
- lijo tse nang le mafura a mangata: nama ea kolobe, Bacon, lore, likhoho ka letlalo, jj.
- lichifi;
- lijo tse potlakileng
- boloka lino tsa litholoana;
- litholoana tse monate haholo: matsatsi, libanana, lifeiga, morara;
- mahe a linotsi;
- soseji, lisoseuse, lisoseuse;
- pastes;
- nama e nonneng le moroho oa litlhapi.
Lenane la glycemic ke eng?
Glycemic index (GI) - tekanyo eo limatlafatsi tsa 'mele tse fumanehang ka har'a sehlahisoa se itseng li ananelang.Ha letšoao le phahame, matla a fetisetsoa 'meleng kapele haholo, e leng se lebisang ho tloleng ka potlako boemo ba tsoekere maling.
Ke ka lebaka lena hore batho ba nang le lefu la tsoekere ba eletsoa hore ba je lijo tse tlase tsa GI.
Mochine ona o bonolo: matla ao lik'habohaedreite li a fanang ka 'mele a sebelisetsoa ho koahela litšenyehelo tsa matla a joale, hammoho le ho boloka phepelo ea mesifa ea glycolylene. Ts'ebetso ena ha e emise motsotsoana.
Ha lik'habohaedreite tse ngata li tsoa lijong, lijo tsa bona tse ngata li bokellana ka tsela ea mafura a mangata. Haeba sena se etsahala khafetsa, 'mele o hlahisa insulin e ngata,' me metabolism e tloaelehileng e ba thata.
Likahare tsa GI le khalori li batla li sa amane ka ho felletseng, mohlala, raese e sootho le linaoa li na le ligrama tse fetang 300 kcal, empa lik'habohaedreite tsena li ananeloa butle ebile ha li utloise 'mele bohloko, hobane GI ea lihlahisoa tsena e tlase.
Lethathamo la Lihlahisoa tsa GI tse phahameng le tse tlase
Ka tlase re fana ka litafole tse 2. Ea pele ke lihlahisoa tseo u ka li jang, ea bobeli ke eo u lokelang ho e hana:
| Lebitso | GI |
| Basil, Parsley, Oregano | 5 |
| Avocado, lekhasi la lettuce | 10 |
| Sipinachi, liapole, mehloaare, zucchini, li-mushroom, likomkomere, li-avaragus, linate, khalase, khalase, celery, lieie, rhubarb, tofu, soya | 15 |
| Eggplant, botala | 20 |
| Li-Cherries, li-currants, fragole, lensisi, li-raspberries, peo ea mokopu, li-gooseberries | 25 |
| Lebese, li-tangerine, liapolekose tse lefifi, lero la tamati, pere, linaoa tse tala, tamati, chisi e nang le mafura a tlase, li-blueberries, lingonberry, litholoana tse ratehang | 30 |
| Liperekisi, kharenate, quince, plum, nectarine, raese e ntšo, linaoa, yogurt e mafura a tlase. | 35 |
| Prunes, liapolekose tse omisitsoeng, lero la rantipole, biri ea lijo-thollo ea durum e sa tsoakoang | 40 |
| Lero la Orange, toast e felletseng, coconut, grapefruit | 45 |
| Rosa e sootho, lero le lero la cranberry ntle le tsoekere, kiwi, mango, Orange, buckwheat e tala | 50 |
Litholoana tse fanoeng li bohlokoa bakeng sa lihlahisoa tse ncha - ho li halika ka oli ho ka eketsa GI makhetlo a 'maloa.
Avocado - sehlahisoa se senang 'mala o monyane
| Lebitso | GI |
| Bohobe bo tšoeu | 100 |
| Li-muffin, li-pancake, litholoana tse halikiloeng, li-noodle tsa raese | 95 |
| Monate | 90 |
| Li-flakes tsa poone, litapole tse phehiloeng le lihoete, lijo-thollo hang hang | 85 |
| Lijana tsa matla, muesli | 80 |
| Baking, Melon, Watermelon, Mokopu | 75 |
| Lijo-thollo, lihoete tse tala, chokolete, litlatsetso, likuku, lino tse natefisang, liphaenapole, tsoekere, biri e bonolo ea koro | 70 |
Boleng ba sehlahisoa ba GI bo ka fumaneha ho ho hlatsoa lihlahisoa tse ngata tsa lijo. Se ke oa hlokomoloha tlhahisoleseling ena ha u etela lebenkeleng le leholo.
Lethathamo la Lihlahisoa Tse Sirelelitsoeng
Litsebi tsa lefu la tsoekere li hloka ho kenyelletsa lihlahisoa tse latelang ho tsoa ho menu ka botlalo.
| Lebitso | E thibetsoe | E loketseng moeli |
| Mafura | Botoro, litlolo | Oli ea limela |
| Nama | Letata, likhantsi, kolobe | Nama ea khomo |
| Litlhapi | Mefuta ea mafura: salmon, trout, mackerel | |
| Sosebelisoa | Tsohle | |
| E qotsitse | Pelo, boko, nama ea khomo e halikiloeng, leleme la nama ea khomo | |
| Lithuto tsa pele | Sopho ea Mafura | |
| Lihlahisoa tsa lebese | Lebese le lekantsoeng, lebese lohle, chisi, yoghurune, tranelate e bolila, jj | |
| Lik'habohaedreite | Ho baka, li-pastry, ho pheha pastry, likuku, pastries, chokolete | Borase, raese e sootho, bijoux |
| Meroho | Lihoete, litapole tse halikiloeng le tse halikiloeng, meroho e halikiloeng le e halikiloeng | Linaoa, litapole tsa jekete, poone, lensisi |
| Litholoana | Morara, libanana, melon, persimmon, lifeiga | Liperela tse monate |
| Methati | Mayonnaise, tranelate, lisosa tsa mabenkele | Letsoai |
| Lihlahisoa tsa bakery | Bohobe bo tšoeu | Bohobe ba Wholemeal, bohobe ba lijo-thollo ka botlalo, likuku tse se nang tsoekere |
| Li-sweets | Jam, jeme, jeme, tsoekere | Monate |
Livideo tse amanang
Ke eng e ke keng ea jeoa ke lefu la tsoekere? Lethathamo la lijo tse thibetsoeng video
Lijo tsa lefu la tsoekere li khethoa ka bomong. Ka mokhoa o loketseng, setsebi sa ho ja kapa sa endocrinologist se lokela ho etsa lethathamo la mokuli.
Hopola hore thibelo ea lijo tse nang le GI e phahameng, hammoho le litlhahiso tse akaretsang tsa phepo e nepahetseng e fanoeng, e lokela ho bolokoa ka hloko le ka mokhoa o sa feleng. Le ho phomola ha nako e khuts'oane ho ka lebisa ho tloheng ho kotsi ha tsoekere ea mali.
