Litsebi tsa phepo le li-endocrinologists li eletsa batho ba nang le lefu la tsoekere ho kenyelletsa lijo tse nang le fiber e ngata lijong tsa bona.
Litholoana tse tsoekere le tse bolila li na le pectin, livithamini, liminerale, furu ea lijo, e nang le tšebeliso e ntle tsamaisong ea tšilo ea lijo.
Ho bohlokoa ho tseba hore na u ka ja litholoana life tse nang le lefu la tsoekere le tseo u ke keng oa li khona, ho qoba tšusumetso e mpe maemong a tsoekere ea mali.
Ho boloka index ea boemo bo tlase ba glycemic, ho bohlokoa ho sebelisa litholoana tse ncha: kalafo ea mocheso le ho lokisoa ha lero ho eketsa GI.
Nka ja litholoana tsa mofuta ofe le lefu la tsoekere?
Karabo ea potso ena e itšetlehile ka tšusumetso ea ntho e itseng ho feto-fetoha ha tsoekere maling. Ha e le tlase index ea glycemic, litholoana tse eketsehileng u ka li ja.
Litholoana li na le livithamini tse ngata tse qhibilihang le tse sa koahelang letho, lintho tse ngata li na le pectin. Tšebeliso e itekanetseng ea lihlahisoa tsa tlhaho ka tsoekere ea tlhaho - fructose - e na le phello e molemo 'meleng.
Liapole le lipere li lumelloa bakeng sa batho ba tsoekere
Ho lefu la tsoekere, mefuta e latelang ea litholoana e na le thuso:
- Liperela Livithamini tse ngata, pectin e phahameng. Fokotseha boemong ba "cholesterol" e mpe ", ho tsosa ha matla a mala, ts'ebetso ea lits'ebetso tsa metabolic. Likahare tsa fiber e kahare ho pere e fetang ligrama tse hlano. GI ke likarolo tse 34.
- Liapole Eseng pulp feela, empa le peel e na le lisebelisoa tse ngata tse sa qhibilihang le tse qhibilihang, ascorbic acid, liminerale, pectin. Tšusumetso e ntle tšebetsong ea tšilo ea lijo, tlhoekiso ea methapo ea mali ho tsoa cholesterol plaque, ts'ebetso ea potoloho ea potoloho, ho tloaeleha ha ts'ebetso ea tšilo ea lijo. Tholoana e boholo bo mahareng e na le 5 g ea fiber e phetseng hantle ea phepo, le GPI ea likarolo tse 30.
- Cherry Peresente e phahameng ea coumarin, ketso e sebetsang ea antithrombotic. Ho sebelisa li-cherries khafetsa ho fokotsa kotsi ea ho ba le atherosclerosis ka lebaka la patency e mpe ea methapo ea mali. Lirosa tsa lero le na le tšepe, koporo, potasiamo, calcium, li-tannins, li-acid tse bohlokoa tsa tlhaho, li-anthocyanins. Cherries e na le livithamini tse ngata: lithuto li bontšitse ho ba teng ha ascorbic le folic acid, retinol. Lenane la glycemic la litholoana tse monate ke likarolo tse 25.
- Plums. Sehlahisoa se matla sa khalori se tlase. Li-plums li na le pectin, potasiamo, magnesium, chromium, sodium, zinc, organic acid. Ho na le vithamine P e ngata haholo (e phehella esita le ka mor'a kalafo ea mocheso), riboflavin, ascorbic acid. Feri e ntlafatsa ts'ebetso ea bowel, Lintho tsa P-vithamine li tsitsa khatello ea mali, li thibela "vascular thrombosis" hape li tlosa cholesterol e "mpe". Leseli laxative le diuretic. Boemo ba Gl - likarolo tse 25.
Lirosa tse butsoitseng
Litsebi tsa lefu la tsoekere li ka ja litholoana, empa ho latela maemo a 'maloa:
- Khetha lintho tse nang le GI e tlaase.
- Ja litholoana tse ncha.
- Khetha mefuta e bolila le e monate le e bolila.
- Bakeng sa mariha, kotula jeme ea tlhaho ntle le ho eketsa tsoekere kapa ho beha litholoana hore li jale kapele.
- O hana ho lokisa lino-mapholi.
- Se ke oa peel haeba ho tsebahala hore litholoana li lengoa sebakeng se hloekileng sa tikoloho ntle le ts'ebeliso ea meriana e bolaeang likokonyana.
Phapang ke efe pakeng tsa lethathamo la lihlahisoa tse lumelletsoeng tsa lefu la tsoekere la mofuta oa 2?
Ke litholoana tsa mofuta ofe tse ka etsang lefu la tsoekere le mofuta oa 2 lefu la tsoekere le mofuta oa 1 lefu la tsoekere?
Ka mofuta oa lefu lena le le leng le matla haholoanyane (le itšetlehileng ka insulin), lingaka li tsepamisa likokoana-hloko tsa insulin khafetsa, 'me phepo e ntle ke tlatsetso ea ho nka li-hormone. Mofuteng oa bobeli oa lefu la tsoekere, mojaro ho manyeme a amehang o latela boleng ba lijo: ho kheloha hofe kapa hofe ho lebisang ho tsoekere ea mali.
Pula e phetseng hantle
Ha o etsa lethathamo la lijo, o hloka ho utloisisa hore na lebitso le le leng kapa lebitso le leng le ama boemo ba tsoekere joang. Thibelo ea ho ja litholoana tse nang le boleng bo phahameng ba glycemic index e tlameha ho bakuli ba nang le lefu la tsoekere. Ha u khetha litholoana, ho bohlokoa ho khetha mefuta e monate le e bolila le e bolila. Lijusi, ntle le linoko le kharenate, ha lia lokela ho jeoa.
Tholoana e Enneng ea Pectin
Fiber e qhibilihang e batla e sa amoheloe ke 'mele, empa ho thata ho bona melemo ea karolo ena. Nakong ea ho fetela ka mpeng, pectin e monya lintho tse kotsi, e tlama cholesterol ebe e tlosa lihlahisoa tse bolileng.
Meaho e meng e sebetsang:
- e bonts'a enfelopo e bonolo le e khahlanong le ho ruruha;
- normalizing oxidation le mekhoa ea ho fokotsa;
- e ts'ebetso ea potoloho ea mali;
- e matlafatsa mohopolo oa mala;
- e tlama matsoai a tšepe e boima le ho e tlosa 'meleng;
- li-cholesterol tse mpe "tse mpe";
- e tlosa chefo 'meleng;
- E boloka boemo ba microflora e ka ba molemo.
Litholoana tse ngata tse nang le index e tlase ea glycemic li na le pectin e ngata. Ho bohlokoa ho batho ba nang le lefu la tsoekere ho kenyelletsa mabitso a le mong kapa a mabeli lenaneng letsatsi le leng le le leng: liperela, liperekisi, liapole, cherries, plums e sa fuoeng.
Likarolo tsa lihlahisoa le litlamorao ho bophelo ba batho ba lefu la tsoekere
Ho bohlokoa ho tlosa moroalo o eketsehileng ho manyeme a fokolang.
Mabitso a bakang ho phahama ha tsoekere ea mali kapele, lijo tse nang le dae, litatso, litlolo li thibeloa.
Hoa hlokahala ho leka-lekanya boemo ba liprotheine, mafura, livithamini, ho fumana lik'habohaedreite tse "rarahaneng", fiber e lekaneng.
Etsa bonnete ba hore u kenyelletsa meroho e mecha lijong, ka bongata - eseng litholoana tse monate haholo. Bohobe bo tšoeu, croutons, bohobe bo lokela ho nkeloa sebaka ke mabitso a tsoang ho phofo ea rye.
Se ke oa sebelisa:
- tlhapi e nang le mafura le nama;
- ho tsuba nama, lisosa;
- lihlahisoa tsa lebese tse mafura;
- lijo tse nang le lik'habohaedreite tse "potlakileng": ho baka, liswiti, chokolete, tsoekere, likuku;
- lijo tse potlakileng
- lino tse tahiloeng;
- linoko
- mayonnaise, lisosa, mosetareta;
- semolina;
- mafura a liphoofolo;
- litholoana tse omisitsoeng;
- litholoana tse halikiloeng le meroho, asene;
- jeme le ho boloka le tsoekere;
- kofi e matla le tee, joala.
Litholoana tse omisitsoeng li na le GI e phahameng
Ho hlophisa le ho fetola lethathamo, ho ela hloko lihlahisoa tsa GI tlasa tataiso ea setsebi sa phepo e nepahetseng le endocrinologist. Hoa hlokahala ho ela hloko boemo ba bophelo bo botle, ho teba ha Psychology, mofuta oa lefu la tsoekere, tšebeliso ea matla, lilemo tsa motho ea itseng.
Ke litholoana life tse ke keng tsa jeoa ke lefu la tsoekere?
Ha hoa lumelloa ho ja litholoana tse nang le index e phahameng ea glycemic, haholo haeba lefu le le matla. Leha karolo ea bobeli ea phepo e nepahetseng mofuteng oa pele oa lefu la tsoekere e itšetlehileng ka "insulin", litlhoko tsa ho ja li ke ke tsa tlotsoa hore li se ke tsa baka keketseho ea tsoekere ea mali.
E thibetsoe:
- mehla;
- libanana tse omisitsoeng;
- Persimmon;
- morara, haholo mefuta e bobebe;
- lifeiga;
- peinapole.
Litholoana tse omisitsoeng ha lia lokela ho kenyelletsoa ka har'a menu ho qoba keketseho e matla ea boleng ba tsoekere ea mali. Haeba ho le thata ho tlohela mofuta o monate oa lijo tse phetseng hantle, joale litsebi tsa phepo e nepahetseng li fana ka tsela ea ho tsoa. Ts'ebetso: li-sootho tse futhumetseng, li-pears tse omisitsoeng, liapole ka metsing ka lihora tse 6-7, li hlatsoe mokelikeli, li hlophise compote ka mofuta o lumelletsoeng oa sopho.
Liapole, liperela, lipompo, tse phehiloeng ka lero la tsona ka mocheso o tlase ntle le monate, li lumelloa ka bongata bo fokolang: boleng ba Gl ke likarolo tse 30.
Litholoana tse tlase tsa Glycemic Index
Mefuta e latelang ea litholoana le monokotsoai li na le phello e fokolang maemong a tsoekere ea mali:- liapole: Lihlooho tsa Gl - 30;
- li-plums tse sa koaeloang (tse khubelu): Gl - 25;
- lipere: Gl - 34;
- cherries: Gl - 25;
- liapole (tse ncha): Gl - 20;
- Li-Nectarines: Gl - 35.
Ka lefu la tsoekere, ha ho hlokahale hore u lahle litholoana ka ho felletseng: ho bohlokoa ho khetha mabitso a nang le litaba tse phahameng tsa fiber le pectin, GI e tlaase.
Khetho e ntle ke ho fumana liapole, li-cherries, plums tse khubelu, liperela li le ncha. U hloka ho tseba hore na li-diabetics tsa litholoana ha lia lokela ho ja eng, tseo u ka li jang ntle le tšabo bakeng sa bots'oaetso ba matšoao a tsoekere ea mali, e le hore lijo li ka lula li fapane.
