Phekolo ea lefu la tsoekere la mofuta oa II e kenyelletsa ho lokisoa ha sejo se itseng.
Boholo ba bakuli ba hloka ho theola boima ba 'mele. Empa phepo e lokela ho ba e leka-lekaneng.
Tlhahisoleseling e ka tlase e tla u thusa ho theha lenane la beke le beke la lefu la tsoekere la mofuta oa 2.
Melao-motheo ea bohlokoa ea menu ea lefu la tsoekere la mofuta oa 2
Melao-motheo ea lijo:
- phokotso e phahameng, ho fihlela kathoko e felletseng, ea bongata bo kenang ba lik'habohaedreite tse bonolo (li-cookie, chokolete, tsoekere, marmalade, semolina, jeme, lijo-thollo tsa raese). Li ka sebelisoa feela ho emisa boemo ba hypoglycemic;
- lik'habohaedreite tse rarahaneng li lokela ho ba lijong: bohobe bo nang le tsoekere (ka phofo ea lijo-thollo e felletseng), meroho, monokotsoai, lijo-thollo, litholoana;
- sebelisa fiber e ngata ea ho ja (meroho, lijo-thollo, litholoana) tse thusang ho boloka boemo ba glucose bo loketseng;
- eketsa mafura a liphoofolo ka har'a lijo, ho sa qhekelloe nama ea kolobe, letata le likhantsi, konyana, pelo le sebete. Mahe a lumelloa ho ja makhetlo a 'maloa ka beke;
- etsa bonnete ba ho kenella ha protheine e ngata ka lebaka la chisi ea khoho, nama ea khomo, khoho e tšoeu, protheine ea lehe le tlhapi;
- ka mekhoa e meng le e 'ngoe e ka khonehang ea ho khelosa lijo e le hore vithamine e se ke ea hlaha;
- Ho molemo ho chesa lijo tse nang le lero, pheha lero la hau, pheha ntle le letsoai kapa ho baka. Ho baka ho lokela ho qojoa;
- ja hanyane, empa khafetsa;
- ha ho kenngoa insulin, lik'habohaedreite tse kenang li baloa ka likarolo tsa bohobe. Palo ea bona e lokela ho ba khafetsa.
Litholoana, meroho hangata e aroloa:
- le ho fihlela ho 5 g ea lik'habohaedreite ka 100 g - likomkomere, tamati, lettuce, li-eggplant, sipinse, li-mushroom, k'habeche, radish, sorrel, mokopu, linoko, liapole, sea buckthorn, plum, zucchini. Li ka jeoa ho fihlela ho 800 g ka letsatsi;
- lik'habohaedreite tse ka har'a 5-10 g - lihoete, eiee, li-beet, cili ea ciliegia, rutabaga, lamunu, linaoa, pepere e monate, tangerine, li-currants, lierekisi, perekisi, pere, lingonberries, liapole tse monate, makhapetla a makhasi. Tloaelo ea letsatsi le letsatsi e fihla ho 200 g;
- bophahamo ba lik'habohaedreite li feta 10 g ho 100 g - lierekisi, litapole, liphaenapole, morara o omisitsoeng, mehla, likharenate, li-cherries, libanana, li-cherries, li-tarimmons, morara, li-prunes, liapole tse omisitsoeng. Li khothalletsoa hore li qojoe kapa li jeoe seoelo. Ho lumelletsoe ho ja litapole 200-300 g ha ho nahanoa palo eohle ea lik'habohaedreite.
Lijo No. 9 tsa lefu la tsoekere ho mokuli
Litsebi tsa lefu la tsoekere li fuoa nomoro ea lijo ea 9, e ntlafatsoang beke le beke. E fokotsa tekanyo ea mafura le lik'habohaedreite, ke hore, eu lumella ho sebetsana le boima bo feteletseng.
Lijo li tlameha ho belisoa, ho siloa kapa ho fuoa sechu
Palo ea liprotheine e fokotseha ho boleng bo tloaelehileng bo khothalletsoang hore mmele o tsebe ho sebetsa hantle. Qalong, ngaka e khetha lihlahisoa bakeng sa beke, empa hamorao u ka e etsa u le mong. Tafole ea No. 9 e thehiloe ho phepo e nepahetseng, e le hore tšebeliso ea tsoekere e tsoane. E na le thuso ho motho ea phetseng hantle.
Ts'ebeletso tse le 'ngoe li na le boima ba' mele:
- bohobe - 20 g;
- sopho - 200 ml;
- compote - 60 ml;
- sejana sa lehlakoreng - 150 g;
- nama - 120 g;
- chisi ea chisi - 120g;
- chisi - 20 g;
- monokotsoai le litholoana - 200 g;
- kefir - 150 g.
Pakeng tsa li-reception tse ka sehloohong etsa litoantso. Ho bolaoa ke tlala ea lefu la tsoekere ho thibetsoe ka thata.
Litsebi tsa phepo e ntle li khothaletsa ho ba le li-cookies tse sa koaeloang letho ka pokothong ea hau. E boetse e lumelloa ho noa lebese le halikiloeng le halikiloeng, ka yogurt e sa lomosoang.
Sopho e lokela ho pheha feela ka meroho ea meroho. O ka eketsa fillet ea khoho e phehiloeng pele (empa eseng broiler!) Ho bona. Lijo tsa bobeli tse jeoang le lijo tsa 9 li ka emeloa ke karoloana ea veal e mafura a tlase.
Lihlahisoa tse lumelletsoeng le tse thibeloang
Ho leka-lekana ha limatlafatsi tse ngata ho lokela ho ba ka tsela e latelang:
- lik'habohaedreite tse rarahaneng - 5-55%;
- protheine ea liphoofolo le limela - 15-20%;
- mafura a meroho - ho fihlela 30%.
Mafura a sebetsitsoeng ka tekniki (lisosa, margarine, confectionery) ha a qheleloe ka thoko.
Ho sa tsotelehe boteng ba boima bo feteletseng lijong li lokela ho ba teng:
- lijo tsa leoatleng, tlhapi;
- mafura a meroho;
- mefuta e fapaneng ea fiber.
Lihlahisoa tse latelang li thibetsoe:
- li-cheeses tse thata tsa mafura a mangata;
- nama ea kolobe, konyana e nang le mafura a mangata;
- soseji;
- lihlahisoa tse felileng;
- lihlahisoa tsa lebese tse mafura;
- mayonnaise, ketchup.
Lijo tse lumelloang li kenyelletsa:
- lijo-thollo;
- tlhapi e lohiloeng, nama;
- lijo tsa fiber;
- lihlahisoa tsa lebese la skim;
- ka litholoana le meroho e itekanetseng
Linoko tse monate li lokela ho sebelisa eng?
Ho motho ea phetseng hantle, hoo e batlang e le mefuta eohle ea tsoekere ha e na kotsi, empa lefu la tsoekere le ka ba kotsi. Bakeng sa lefu la tsoekere, lingaka li khothaletsa ho khetha analogue ea tlhaho ea tsoekere - stevia.
E na le khalori e tlase ebile ha e kotsi ho lefu la tsoekere la mofuta oa 2. Hangata Stevia e lengoa ka pitseng ea lapeng, e nka sebaka sa lehlabula sebakeng se bulehileng.
Stevia
Khaba ea semela sena e-sucrose. Phofo e tšoeu ke motsoako oa li-glycosides tse hloekisitsoeng haholo. E loana le mocheso, e qhibiliha kapele ka metsing. Tsoekere ha e eketse khatello ea glucose ebile ha e na boleng ba matla, bo loketseng ba tsoekere.
Sorbitol e ka khetholloa ho tloha linoko tse monate tsa maiketsetso. Leha ho le joalo, litaba tsa eona tsa khalori ke 3.5 kcal, e sa u lumelle ho theola boima ba 'mele. Bakuli ba tloaetseng ho ba le hypoglycemia ba lumelloa ho nka 50 g ya fructose. E eketsa palo ea glycogen, e khetholloang ka litlamorao tsa antiketogenic.
Saccharin e na le letsoai le phahameng haholo: 1 g e nkela tsoekere e 450 g - e loketseng tsoekere. E kenella ka har'a mala, empa mohopolo o phahameng ka ho fetisisa o bonoa letlalong. Ho liphoofolo tse lekang, ho na le monyetla oa ho ba le mofetše oa setho sena.
Kabelo ea letsatsi le letsatsi
U hloka ho qala letsatsi ka lijo tsa hoseng tse nang le phepo e ntle: salate ea meroho, tlhapi e phehiloeng, chisi e nang le mafura a tlase, raese kapa pasepe e tšetsoeng ka metsing. U ka noa tee e sa lomeloang ka selae sa bohobe ba rye le botoro.
Se ke oa hlokomoloha lijo tsa mots'eare ka li 11 hoseng. U ka ja litholoana tse bolila (grapefruit, apole, lamunu) kapa ho sebeletsa meroho e tlotsitsoeng.
Bakeng sa lijo tsa motšehare, sopho ea meroho le selae sa khoho e phehiloeng (tlhapi) e nang le sechu sa meroho lia tšeloa. Lisebelisoa li ka fapanyetsoa ka squash caviar, nama ea goulash, sebete se tsamaisitsoeng, pilaf.
Bakeng sa lijo tse bobebe tsa hoseng, litsebi tsa phepo e khothaletsa ho etsa salate ea litholoana e bobebe ka yogurt kapa ho ja litholoana tse ncha. Lijo tsa mantsiboea li tla ba le li-meatballs, li-buckwheat kapa pearl ea harese ea harese, meroho e fuoeng.
Sampole ea lijo bakeng sa beke
Bakuli ba nang le lefu la tsoekere ha baa lokela ho laola tšebeliso ea lik'habohaedreite haholo joaloka mofuta oa pele. Leha ho le joalo, menu e lokela ho ba tlase ho lik'halori.
Haeba ho se na moriana, joale o ka ja hang hoba o utlwe tlala. Meriana e meng e kenyelletsa lijo tse tloaelehileng ho susumetsa manyeme.
Mantaha:
- lijo tsa hoseng - lierekisi kapa raese e fumanehang ka metsing;
- lijo tsa mots'eare - sopho ea onion; nama ea khomo e phehiloeng ka meroho;
- tee ea thapama - liapole tse phehiloeng ka chisi ea cottage;
- lijo tsa mantsiboea - salmon e bose e pinki e nang le meroho.
Labobeli:
- lijo tsa hoseng - lebese oatmeal kapa perela ea harese;
- lijo tsa mots'eare - sopho ea meroho, fillet e halikiloeng e halikiloeng;
- tee ea thapama - li-coleslaw ka meroho;
- lijo tsa mantsiboea - tlhapi le meroho e halikiloeng
Laboraro:
- lijo tsa hoseng - mokopu oa mokopu o tsoang ho nyalothe;
- lijo tsa mots'eare - sopho ea tamati, litapole tse phehiloeng ka masose a likhoho tse entsoeng ka maiketsetso;
- tee ea thapama - chisi ea cottage e nang le monokotsoai o sa koaeloang;
- lijo tsa mantsiboea - Meroho e foreshe, squid ea squid.
Labone:
- lijo tsa hoseng - khaba ea curd ka bohobe bo sootho;
- lijo tsa mots'eare - sehatsetsi, casserole ea khoho e nang le buckwheat ka sekotlolo se lehlakoreng;
- tee ea thapama - li-cheesecake tsa ho ja;
- lijo tsa mantsiboea - litlhapi tsa salmon kapa trout; linaoa.
Labohlano:
- lijo tsa hoseng - 2 omele ea lehe, likomkomere, apole;
- lijo tsa mots'eare - turkey e halikiloeng kapa e halikiloeng le meroho, salate ea meroho e fapaneng;
- tee ea thapama - salate e nang le hop, cranberries;
- lijo tsa mantsiboea - litapole tse khotliloeng, lierekisi tse ncha tse tala.
Moqebelo:
- lijo tsa hoseng - chisi e nang le mafura a tlase le apole le sinamone;
- lijo tsa mots'eare - sefuba sa khoho se lohiloeng, salate e tala;
- tee ea thapama - li-smoothie tse tsoang ho fragole, kiwi, raspberries;
- lijo tsa mantsiboea - mackerel e phehiloeng ka foil, meroho ea ratatouille e halikiloeng.
Sontaha:
- lijo tsa hoseng - granola kapa oatmeal e nang le monokotsoai;
- lijo tsa mots'eare - sopho ea lenti, nama ea khomo e halikiloeng;
- tee ea thapama - salate e nang le celery le walnuts;
- lijo tsa mantsiboea - sechu sa meroho, sefuba se phehiloeng.
Har'a lino, ho molemo ho khetha tee le litholoana tse halikiloeng ntle le tsoekere. Li-jusi li na le lik'habohaedreite tse ngata tse sa kenngoeng habonolo tsoekere.
Ntle le lijana tse thathamisitsoeng, ho hlokahala hore o je litholoana tse 1-2 tse nang le carb e fokolang ka letsatsi. Ha e le seneke, lihlahisoa tsa lebese tse nang le mafura a tlase li loketse.
Lijo tsa basali ba baimana ba nang le lefu la tsoekere la mofuta oa 2
Bakeng sa kalafo ea lefu la tsoekere la mofuta oa 2 nakong ea kemolo, ho sebelisoa feela lijo. Hoa hlokahala ho fokotsa sethala sa khalori ea lijo ho 1600-2200 kcal. Bophahamo bo nepahetseng bo itšetlehile ka boima ba 'mele: 35 kcal ka kilo e le' ngoe. Hlophisa lijo tse tharo tse ka sehloohong + tse 2.
Lijo tsa 'm'a ea lebelletseng li hlophisitsoe ka hloko e le hore li se ke tsa sitisa nts'etsopele ea lesea. Ngaka e eang teng e amohela lijo kapa li etsa liphetoho.
Litlhahiso tsa bohlokoa:
- ha ua lokela ho ja haholo ka nako - sena se tla baka tsitsipano ea tsoekere ea mali;
- hlokomela tšebeliso ea starch, kaha e fetoha glucose. Likotoana tsa bohobe tse 1-2 li lumelloa ka letsatsi;
- ho nwa khalase ea lebese ka letsatsi ke mohloli oa calcium. U ke ke oa etsa sena ka nako, e lokela ho aroloa ka maqheka a 'maloa;
- Leka ho ja litholoana - likarolo tse 1-3;
- kenyelletsa liswiti le lino tse nang le litholoana;
- Lijoa tsa hoseng li lokela ho lekana hantle e le ho tseba hantle hore na tsoekere e kae. Pheha lijo-thollo, lebese le litholoana ka protheine le bohobe.
Mohlala oa senotlolo sa 2000 kcal:
- lijo tsa hoseng: lilakane tse 'maloa tsa bohobe, 150 g ea yogurt ea tlhaho, 70 g ea chisi e se nang mafura, salate ea radish le eiee e tala;
- lijo tsa hoseng tsa bobeli: apole e tloaelehileng, 40 g ham, langa le le lej, 10 g, botoro, likhahla tse 3 tsa bohobe;
- lijo tsa mots'eare: 200 g ea leoto la likhoho le halikiloeng, 150 g ea linaoa tse tala, 50 g ea raese e sootho, 1, tbsp. metsi a liminerale, salate ea k'habeche ea China, poone, pepere e khubelu le oli ea mohloaare;
- lijo tse bobebe mantsiboea: perekisi, lithane tse 5, chisi e se nang mafura e 150 g;
- lijo tsa mantsiboea: omelette ea mahe a mabeli, kofi e nang le lebese, 60 g ea bohobe le 10 g ea botoro.
Mosali oa moimana ea nang le lefu la tsoekere o tšoaelitsoe:
- jeme, halva, liswiti, mahe a linotsi, tsoekere;
- mayonnaise;
- chisi e mafura, tranelate;
- litholoana tse omisitsoeng;
- bohobe bo monate;
- kofi ea tlhaho;
- lino tse tsoekere, ho kenyeletsoa lero;
- ketchup, mosetareta.
Litholoana tse sa tsoa khuoa tse nang le fiber li rateha ho likomkomere le linoko. Mafura ha a ame bongata ba tsoekere, empa ke mohloli oa likhalori ebile o baka boima ba 'mele.
Livideo tse amanang
Mohlala oa senotlolo sa lefu la tsoekere la mofuta oa 2:
Lefu la tsoekere ha le khone ho phekoloa. Leha ho le joalo, phepo e nepahetseng le lithethefatsi tse theolelang tsoekere li u lumella ho phela bophelo bo tloaelehileng. Ke feela "endocrinologist" kapa "litsebi tsa phepo e nepahetseng" ea etsang lijo tse lekaneng, a nahanne ka boemo ba bophelo bo botle, boemo ba tsoekere le mafu a amanang le ona.
