Ho latela lipalo-palo tsa sejoale-joale, batho ba fetang limilione tse tharo 'Musong oa Russia ba na le lefu la tsoekere maemong a fapaneng. Bakeng sa batho ba joalo, ntle le ho nka meriana e hlokahalang, ho bohlokoa haholo ho hlahisa lijo tsa bona.
Hangata, ona ha se mokhoa o bonolo ho feta, o kenyelletsa lipalo tse ngata. Ka hona, ho hlahisoa mona hore na ho sebelisitsoe likarolo tse kae tsa bohobe ka letsatsi bakeng sa mofuta oa 2 le lefu la tsoekere la 1. Lenaneo le leka-lekaneng le tla hlophisoa.
Mohopolo oa likarolo tsa bohobe
Ho qala, "likarolo tsa bohobe" (ka linako tse ling li khutsufatsoe ho "XE") li bitsoa likarolo tsa tloaelo tsa nama ea nama ea nama ea kolobe, e ileng ea qaptjoa ke litsebi tsa phepo e tsoang Jeremane. Likotoana tsa mahobe li sebelisetsoa ho hakanyetsa lijo tse fumanehang ha li na lik'habohaedreite.
Mohlala, yuniti e le 'ngoe ea bohobe e lekana le leshome (ha feela fiber ea lijo e sa eloe hloko) le leshome le metso e meraro (ha ho nahanngoa lintho tsohle tsa ballast) ligrame ea carbohydrate, e lekanang le ligrama tse 20-25 tsa bohobe bo tloaelehileng.
Hobaneng o tseba hore na o ka jang lik'habohaedreite tse ngata ka letsatsi tse nang le lefu la tsoekere? Mosebetsi o ka sehloohong oa likarolo tsa bohobe ke ho fana ka taolo ea glycemic ho lefu la tsoekere. Taba ke hore palo e baliloeng ka nepo ea likarolo tsa bohobe lijong tsa lefu la tsoekere e ntlafatsa metabolism ea carbohydrate 'meleng.
Palo ea XE lijong
Bophahamo ba XE bo ka fapana. Tsohle li itšetlehile ka lijo tseo u li jang.
Bakeng sa bonolo, se latelang ke lenane la lijo tse fapaneng tse nang le XE ho tsona.
| Lebitso la sehlahisoa | Buka ea Lihlahisoa (ka XE e le 'ngoe) |
| Lebese la Cow le lebese le halikiloeng | Limililone tse 200 |
| Kefir e tloaelehileng | Limililone tse 250 |
| Lero la tholoana | 75-100 g |
| Yoghur e sa koaeloang letho | Limililone tse 250 |
| Kerese | Limililone tse 200 |
| Cream ice cream | Ligrama tse 50 |
| Lebese le lekantsoeng | Ligrama tse 130 |
| Chisi ea chisi | Ligrama tse 100 |
| Li-cheesecake tsa tsoekere | Ligrama tse 75 |
| Sebaka sa chokolete | 35 gram |
| Bohobe bo lefifi | 25 dikgerama |
| Bohobe ba rye | 25 dikgerama |
| Ho omella | 20 dikgerama |
| Li-pancake | 30 dikgerama |
| Lithollo tse fapaneng | Ligrama tse 50 |
| Bijoux | 15 dikgerama |
| Linaoa tse phehiloeng | Ligrama tse 50 |
| Litapole tse phehiloeng tse halikiloeng | Ligrama tse 75 |
| Litapole tse phehiloeng tse halikiloeng | Ligrama tse 65 |
| Litapole tse khotliloeng | Ligrama tse 75 |
| Litapole tse halikiloeng | 35 gram |
| Linaoa tse phehiloeng | Ligrama tse 50 |
| Orange (ka lekhapetla) | Ligrama tse 130 |
| Liapole | Ligrama tse 120 |
| Lithane | 270 ligrama |
| Banana | Ligrama tse 70 |
| Cherry | Ligrama tse 90 |
| Pear | Ligrama tse 100 |
| Meroho | Ligrama tse 150 |
| Kiwi | 110 dikgerama |
| Meroho | Ligrama tse 160 |
| Li-ramatiki | Ligrama tse 150 |
| Mathata | Ligrama tse 150 |
| Perekisi | Ligrama tse 120 |
| Plum | Ligrama tse 90 |
| Currant | Ligrama tse 140 |
| Persimmon | Ligrama tse 70 |
| Blueberries | Ligrama tse 140 |
| Apple | Ligrama tse 100 |
| Lijana tsa litholoana | Limililone tse 100 |
| Tsoekere e halikiloeng | Ligrama tse 12 |
| Mekoallo ea chokolete | 20 dikgerama |
| Monate | Ligrama tse 120 |
| Keke le pastry | 3-8 XE |
| Pitsa | Ligrama tse 50 |
| Litholoana compote | Ligrama tse 120 |
| Jelly ea litholoana | Ligrama tse 120 |
| Bohobe Kvass | Ligrama tse 120 |
Ho fihla joale, sehlahisoa se seng le se seng se na le lintlha tsa XE tse baloang pele. Lethathamo le ka holimo le bontša feela lijo tsa motheo.
U ka bala palo ea XE joang?
Ho utloisisa se boleloang ke karolo e le 'ngoe ea bohobe ho bonolo.
Haeba o nka bohobe ba rye ka karolelano, o bo arola ka likotoana tsa limilimitara tse 10 e le 'ngoe, karolo e le' ngoe ea bohobe e tla lekana hantle le halofo ea sekala se le seng.
Joalokaha ho se ho boletsoe, XE e le ngoe e kanna ea ba le li-gramme tse 10 (ntle le lijo tse nang le phepo), kapa 13 (e nang le fiber fiber). Ka ho etsa XE e le 'ngoe,' mele oa motho o sebelisa likarolo tse 1,4 tsa insulin. Ntle le sena, XE feela e eketsa glycemia ka 2.77 mmol / L.
Mohato oa bohlokoa haholo ke kabo ea XE ea letsatsi, kapa ho fapana le moo, bakeng sa lijo tsa hoseng, tsa mots'eare le tsa mantsiboea. Ke lik'habohaedreite tse ngata ka letsatsi tse nang le lefu la tsoekere la 2 tse nkoang e le tse amohelehang le hore na ho ka etsoa lethathamo la lijo hantle joang.
Lijo le lijo tsa batho ba nang le lefu la tsoekere
Ho na le lihlopha tse arohaneng tsa lihlahisoa tse seng li sa lematse 'mele feela ka lefu la tsoekere, empa hape li li thusa ho boloka insulin maemong a nepahetseng.
E 'ngoe ea lihlopha tse sebetsang tsa lihlahisoa tsa lefu la tsoekere ke lihlahisoa tsa lebese. Ho molemo ho feta - e nang le mafura a mangata, kahoo lebese lohle le lokela ho kenyelletsoa lijong.
Lihlahisoa tsa lebese
Mme sehlopha sa bobeli se kenyelletsa lihlahisoa tsa lijo-thollo. Kaha li na le lik'habohaedreite tse ngata, ho bohlokoa ho bala XE ea tsona. Meroho e fapaneng, linate le legum le tsona li na le phello e ntle.
Ba fokotsa kotsi ea mathata a lefu la tsoekere. Ha e le meroho, ho molemo ho sebelisa tse nang le starch e nyane haholo le index e tlase ea glycemic.
Bakeng sa sopho, o ka leka monokotsoai o mocha (mme o motle ho feta tsohle - li-cherries, li-gooseberries, li-currants tse tala kapa fragole).
Ka lefu la tsoekere, lijo li lula li kenyelletsa litholoana tse ncha, ntle le tse ling tsa tsona: mahapu, mahapu, libanana, limango, morara le liapole (ka lebaka la tsoekere e ngata).
Ha re bua ka lino-mapholi, ho bohlokoa ho fana ka khetho ho tee e sa lomeloang, metsi a hlakileng, lebese le lero la litholoana. Li-jusi tse nang le meroho le tsona lia lumelloa, haeba u sa lebale ka index ea bona ea glycemic. Ha re sebelisa tsebo ena kaofela, ho ka ba bohlokoa hore u thehe menyu ea korosari e boletsoeng ka holimo.
Ho etsa lethathamo la tsoekere la tsoekere, o hloka ho latela melao e itseng:
- Likahare tsa XE lijong tse le 'ngoe ha lia lokela ho feta likarolo tse supileng. Ke ka sesupo sena hore tekanyo ea tlhahiso ea "insulin" e tla ba e leka-lekaneng ka ho fetisisa;
- XE e le 'ngoe e eketsa boemo ba tsoekere ea tsoekere ka 2,5 mmol / l (karolelano);
- yuniti ea "insulin" e theola tsoekere ka 2.2 mmol / L.
Joale, bakeng sa lenane la letsatsi:
- lijo tsa hoseng Ha ea tlameha ho ba le 6 XE e fetang. Seno e ka ba, ka mohlala, sandwich e nang le nama mme eseng chisi e mafura haholo (1 XE), oatmeal e tloaelehileng (thispone tse leshome = 5 XE), hammoho le kofi kapa tee (ntle le tsoekere);
- lijo tsa mots'eare. Hape ha ea lokela ho tšela letšoao ho 6 XE. Sopho ea hop ea hop e loketse (mona XE ha e nahaneloe, k'habeche ha e eketse boemo ba tsoekere) ka khaba e le 'ngoe ea tranelate e bolila; likhaba tse peli tsa bohobe bo botšo (hona ke 2 XE), nama kapa tlhapi (XE ha e baloe), litapole tse khotliloeng (likhaba tse 'ne = 2 XE), lero le lecha le tlhaho;
- qetellong lijo tsa mantsiboea. Ha ho na ho feta 5 XE. O ka pheha omele (ea mahe a mararo le tamati tse peli, XE ha e bale), ja likhaba tse 2 tsa bohobe (sena ke 2 XE), thispone e 1 ea yoghur (hape, 2 XE) le litholoana tsa kiwi (1 XE)
Haeba u akaretsa ntho e 'ngoe le e' ngoe, ho tla lokolloa likarolo tse 17 tsa bohobe ka letsatsi. Ha rea lokela ho lebala hore sekhahla sa XE sa letsatsi le letsatsi ha sea lokela ho feta likarolo tsa 18-24. Likarolo tse setseng tsa XE (ho tloha lethathamong le kaholimo) li ka aroloa ka mekhahlelo e fapaneng. Mohlala, banana e le 'ngoe ka mor'a lijo tsa hoseng, e' ngoe ea mela ka mor'a lijo tsa motšeare, e 'ngoe pele ho robala.
Ke eng e ke keng ea kenyelletsoa lijong?
Ha ho na moo re lokelang ho lebala hore ho na le lihlahisoa tseo tšebeliso ea lona ea lefu la tsoekere e thibetsoeng ka thata (kapa e lekantsoe kamoo ho ka khonehang).
Lijo tse thibetsoeng li kenyelletsa:- ka bobeli oli le meroho;
- tranelate ea lebese, tranelate e bolila;
- tlhapi e mafura kapa nama, mafura le nama e tsubang;
- likatse tse nang le mafura a fetang 30%;
- chisi ea chisi e nang le mafura a fetang 5%;
- letlalo la linonyana;
- soseji tse fapaneng;
- lijo tse ka makotikoting;
- linate kapa peo;
- mefuta eohle ea lipompong, ebang ke jeme, chokolete, likuku, likuku tse fapaneng, ice cream le tse ling. Har'a tsona ke lino tse monate;
- le joala.
Livideo tse amanang
Ke li-XE tse kae ka letsatsi bakeng sa lefu la tsoekere la 2 le hore na u ka li bala joang:
Ha re akaretsa, re ka re lijo tse nang le lefu la tsoekere ha li na ho bitsoa thibelo e thata, kaha ho ka bonahala ho le joalo qalong. Lijo tsena li ka etsoa ebile ha lia lokela ho etsoa hore li se ke tsa thusa 'mele feela, empa hape li monate haholo hape li fapane!
