Bakeng sa 'mele oa motho, lik'habohaedreite ke lintho tsa bohlokoahali. Haufinyane, lijo tse tloaelehileng tsa motho ea tloaelehileng li entsoe ka lihlahisoa tse kotsi.
Ka bomalimabe, lekholong la XXI, lingaka li re lefu la tsoekere le mafu a atileng haholo. Lijo tse nang le lik'habohaedreite tse ngata ke tsona tse kotsi haholo ho batho ba lefu la tsoekere.
Palo e kholo ea tsona e lebisa keketseho ea tsoekere ea mali. Bakeng sa ho qoba litlamorao tse sa thabiseng, bakuli ba lokela ho laola tšebeliso ea lijo tsa lefu la tsoekere.
Mefuta ea lik'habohaedreite
Li-carbohydrate li arotsoe ka mefuta e 'meli: e bonolo (e bonolo digestible) ebile e rarahane.
Mofuta o bonolo (fructose le glucose) li fetoloa ka potlako ho ba insulin 'meleng oa motho. Tse thata (fiber le starch) li nka nako e ngata ho fetoha insulin.
E le hore u se ke ua eketsa tsoekere ea mali, lik'habohaedreite tse fumanehang habonolo (lenane la lihlahisoa tsa lefu la tsoekere, le thibetsoeng ho sebelisoa li fanoa ka tlase) le lokela ho fokotsoa. Haeba u hlokomela bophelo ba hau bo botle, sebelisa lijo tse nang le fiber e ngata.
Lijo leha e le life li ke ke tsa etsa ntle le motsoako o ka sehloohong oa lijo - bohobe. Bohobe bo na le likarolo tse bonolo le tse thata tsa mohlala. Sehlahisoa se entsoeng ka lijo-thollo tse kang harese, oats, rye se na le fiber. Ho molemo ho e sebelisa.
Ho hlophisoa ha litholoana le meroho e mengata ho kenyelletsa lik'habohaedreite tse bonolo (tse bonolo habonolo). Empa leha e le ka sebopeho sa lijo tsa tlhaho ho na le fiber e phahameng, ka lebaka leo li-microelements li kenang maling butle butle. Ha e bake keketseho ea tsoekere.
Index ea Sehlahisoa sa Glycemic
Bakuli ba nang le lefu la tsoekere ba lokela ho tseba index ea glycemic ea lik'habohaedreite. Ena ke boleng bo bontšang tekanyo ea tsoekere ea mali kamora ho ja lijo tse itseng. Mmele oa motho o ikamahanya le maemo ho amohela lihlahisoa tse nang le index e tlase. Lihlahisoa tse joalo li lumella 'mele oa motho hore o sebetse ntle le mefokolo, o fa' mele lintho tse hlokahalang tsa ho batla sekhahla le matla.
Ka bomalimabe, lefatšeng la kajeno palo ea lihlahisoa tse nang le index e phahameng ea glycemic e ntse e eketseha, kaha li theko e tlaase ho hlahisa le ho ba le tatso e ntle.
Lijo tse phahameng tsa Glycemic Index:
- bohobe le pastries tse entsoeng ka phofo e tšoeu;
- starch;
- litapole
- joala
- lihlahisoa tse nang le tsoekere;
- lino-mapholi tse monate tsa khabone;
- lijo-thollo;
- mahe a linotsi;
- litholoana le meroho e tsoekere;
- lihlahisoa tsa hang-hang.
Bakeng sa tšebeliso e nepahetseng ea lihlahisoa tsa lefu la tsoekere, o ka sebelisa lihlahisoa tsa k'hamphani "Herbalife", tse tla u thusa ho boloka phepo e nepahetseng le bophelo bo botle. Ho expanses of the World Wide Web ho na le palo e kholo ea livideo tsa Herbalife mabapi le ho bala index ea glycemic ea lihlahisoa tse felisitsoeng.
Lihlopha tsa lik'habohaedreite
Bo-rasaense ba arola meroho eohle, litholoana le monokotsoai ka lihlopha tse tharo. Karohano e latela palo ea tsoekere e fumanehang ho ligrama tse 100 tsa sehlahisoa:
- meroho e tala le litholoana tse seng ho feta ligrama tse 5 tsa lik'habohaedreite ka ligrama tse 100 tsa sehlahisoa. Li ka jeoa, tsa fuoa maikutlo a tlala (mokopu, k'habeche, zucchini, likomkomere, tamati, li-radishes, li-asparagus, dill, spinach, sorrel, lemone, eiee e tala);
- meroho e tala le litholoana, monokotsoai, o nang le 10 g ea lik'habohaedreite ka 100 g ea lihlahisoa (liperekisi, liperela, quince, lieie, linaoa, parsley, radish, motsoako oa celery, litholoana tsa lamunu, rutabaga, fragole, raspberries, lingonberries, bofubelu le botšo currant). Ba khothalletsoa hore ba se sebelise ligrama tse fetang 200 ka letsatsi;
- litholoana le meroho, monokotsoai o motala, o nang le ligrata tse fetang 10 tsa lik'habohaedreite ka ligrama tse 100 tsa lihlahisoa (libanana, morara, litapole, liapole tse tala, likapenapole, lifeiga, liapole tse monate). Litsebi litabeng tsa phepo e nepahetseng li khothaletsa ka hloko ho ja lihlahisoa tsena ho batho ba nang le lefu la tsoekere, kaha micronutrients e sebetsoa kapele haholo.
Bo-rasaense ba khothaletsa litholoana tse ncha, meroho le monokotsoai, kaha li na le livithamini tse ngata ho feta lijo tse tšoaroang ke mocheso.
Lebese - sehlahisoa se sa khothalletsoang hore se sebelisoe hangata ke batho ba lefu la tsoekere
Lik'habohaedreite ke karolo ea lebese le lihlahisoa tsa lebese. Batho ba nang le lefu la tsoekere ba ka noa khalase e le 'ngoe ea lebese ka letsatsi ntle le ho senya bophelo ba bona. Haeba u noa lebese le leng, joale ho se ho hlokahala hore u bale palo ea likarolo tsa trace.
Barati ba chisi le chisi ea mokotla ba ke ke ba tšoenyeha ka lintho tse kotsi tse fumanehang ka har'a lihlahisoa tsena, li na le chelete e nyane .. Ho sebelisa likhoele le lihlahisoa tsa phofo, ho hlokahala hore ho baloe ka nepo litekanyetso tse lumelletsoeng. Kantle: bohobe ba rye.
Lijo tse thibetsoeng tse nang le lik'habohaedreite tsa mofuta oa 2 lefu la tsoekere:
- tsoekere le tsoekere;
- fructose;
- confectionery tsohle;
- liswiti, marmalade;
- Li-cookie
- chokolete, ice cream, lebese le tlotsitsoeng;
- jeme, sirapo;
- jeme;
- lino tse monate tsa joala le tse seng joala.
Meroho e thibetsoeng
Lijo tsa limela tsa tlhaho li tlisa melemo e mengata. Empa, ka bomalimabe ho na le meroho eo litsebi tsa phepo e nkang e le kotsi ho batho ba nang le lefu la tsoekere.
Haeba tsoekere ea mali e phahamisitsoe, meroho e meng e ka mpefatsa boemo:
- litapole. Hobane e na le sekhahla se seholo. E eketsa tsoekere ea mali. E kotsi ka sebopeho leha e le sefe;
- lihoete. E na le starch. E kotsi ka sebopeho leha e le sefe;
- beetroot. Ho thibetsoe ka thata ho ja li-beet tse phehiloeng, hobane tsoekere e phahama haholo kamoo ho ka khonehang.
Lijo tse nang le lik'habohaedreite tse phetseng hantle bakeng sa lefu la tsoekere la Mofuta oa 2
Boithuto ba nako e telele bo fanoang ke litsebi tsa phepo e bontšitse lijo tse nang le molemo ho batho ba nang le lefu la tsoekere la mofuta oa 2.
Khábeche e na le molemo o moholo kaha ke lijo tse nang le khalori e tlase e tlaase. Tšusumetso e ntle ho 'mele oohle oa mokuli ea nang le lefu la tsoekere. Li-linaoa tse tala ka har'a pods li na le lintlha tsa letsatsi le letsatsi tsa tlhahlobo tse hlokahalang bakeng sa mokuli.
Meroho e metala e potlakisa ts'ebetso ea metabolic 'meleng oa motho. E le hore tšebeliso ea meroho e tala e be molemo, tšebeliso ea eona e lokela ho ba e leka-lekaneng.
Li-walnuts li na le zinki le manganese, tse ka fokotsang tsoekere ea mali. Sehlahisoa se tlameha ho jeoa ka bongata bo nyane ba li-cores tse 6-7 ka letsatsi.
Nama e na le likarolo tsa bohlokoa tsa mohlala. Maemong a mangata, ho khothalletsoa likhoho tsa nama ea khomo le nama ea mmutla. Lijo li jeoa haholo ka mokhoa o phehiloeng kapa o besitsoeng.
Lijo tsa leoatleng li na le phello e molemo ho mokuli ea nang le lefu la tsoekere, ho etsa hore mekhahlelo ea metabolic e fetise mmele, e khotsofatse 'mele ka iodine.
Bafuputsi ba bang ba maloetse ba lumela hore bakuli ba hloka ho lahla nama le mahe ka botlalo. Empa sena se hole joalo, kaha lihlahisoa tsena li thusa cholesterol e tlase ea mali mme li na le likarolo tse molemo.
Mokhoa o motle oa ho jella lijo tse nang le lik'habohaedreite bakeng sa bakuli ba nang le lefu la tsoekere la 2 ke o feng.
- ka tsoekere e ntseng e eketseha, meroho e lumelletsoeng e ka jeoa ka mofuta ofe kapa ofe, ho molemo ho ja tse ncha le tse phehiloeng kapa tse phehiloeng;
- etsa menu hore lijo tse phetseng hantle li anane;
- bakeng sa phepo e nepahetseng haholoanyane, etela setsebi sa phepo, hobane o tseba ho feta uena lefu lena.
Mohlala oa lijo tse lekantsoeng
Mantaha
- lijo tsa hoseng - phofo ea buckwheat, chisi, bohobe ba rye;
- lijo tsa hoseng tsa bobeli - kefir ligrama tse 200;
- lijo tsa mots'eare - borsch e tala, salate ea limela (likomkomere, tamati), sehiloeng sa litlhapi tse halikiloeng, bohobe bo sootho;
- tee ea thapama - teehip ea rosehip, apole;
- lijo tsa mantsiboea - hop e halikiloeng, tlhapi e halikiloeng, tee e ntšo;
- buka ea litoro (Lihora tse 2 pele a robala) - lebese la skim le 200 tsa ligrama.
Labobeli
- lijo tsa hoseng - porridge ea harese ea pearl, salate ea limela, kofi, bohobe ba sootho;
- lijo tsa hoseng tsa bobeli - khalase ea lero le lecha;
- lijo tsa mots'eare - sopho e nang le zucchini le li-mushroom, salate ea meroho, sefuba sa khoho se phehiloeng, bohobe ba rye;
- tee ea thapama - apole;
- lijo tsa mantsiboea - omelet, sebete sa khoho se phehiloeng, tee e tala e se nang tsoekere;
- buka ea litoro - lebese 1% 200 ligrama.
Laboraro
- lijo tsa hoseng - likhalase tsa hop li na le likhoho tse halikiloeng le raese, bohobe bo sootho;
- lijo tsa hoseng tsa bobeli - khalase ea lero le lecha la lamunu;
- lijo tsa mots'eare - sopho ea pea, salate e nang le meroho le lijo tsa leoatleng, pasta e tsoang ho phofo ea durum, tee e tala ntle le tsoekere, bohobe ba rye;
- tee ea thapama - apole, compote;
- lijo tsa mantsiboea - chisi e tlase e nang le mafura, monokotsoai o mocha, tee e se nang tsoekere;
- buka ea litoro - kefir 1% 200 ligrama.
Labone
- lijo tsa hoseng - perela ea harese ea pearl, chisi, bohobe bo sootho;
- lijo tsa hoseng tsa bobeli - khalase ea kefir;
- lijo tsa mots'eare - borsch e tala, salate ea langa le le lej, sesepa sa litlhapi tse tsamaisitsoeng, bohobe ba rye;
- tee ea thapama - apole, decoction ea rose letheka;
- lijo tsa mantsiboea - hop e halikiloeng, tlhapi e phehiloeng, tee e se nang tsoekere;
- buka ea litoro - lebese 1% 200 ligrama.
Labohlano
- lijo tsa hoseng - mochini oa mohloaare, lamunu, lero la apole;
- lijo tsa hoseng tsa bobeli - bohobe ba rye, chisi, tee e ntšo ntle le tsoekere;
- lijo tsa mots'eare - sopho ea buckwheat, k'habeche le salate ea likomkomere, sefuba se phehiloeng, bohobe ba rye, kofi;
- tee ea thapama - apole, komporo e omisitsoeng ea litholoana;
- lijo tsa mantsiboea - Zucchini e halikiloeng ka chisi, tee e tala;
- buka ea litoro - kefir 1% 200 ligrama.
Moqebelo
- lijo tsa hoseng - litlhapi tse besitsoeng, porridge ea raese, kofi;
- lijo tsa hoseng tsa bobeli - chisi ea chisi e nang le monokotsoai;
- lijo tsa mots'eare - sopho ea k'habeche, salate ea beetroot, tee ea limela, bohobe ba rye;
- tee ea thapama - compote e omisitsoeng ea litholoana;
- lijo tsa mantsiboea - fillet ea mmutla e phehiloeng, meroho, lero la lamunu, bohobe bo sootho;
- buka ea litoro - lebese 1% 200 ligrama.
Sontaha
- lijo tsa hoseng - mahe a phehiloeng, oatmeal, compote ea apole;
- lijo tsa hoseng tsa bobeli - apole, tee ntle le tsoekere;
- lijo tsa mots'eare - sopho e entsoeng ka nyalothe, phofo ea buckwheat, coleslaw, bohobe ba rye;
- tee ea thapama - khalase ea lebese le phehiloeng ntle le mafura;
- lijo tsa mantsiboea - salate ea leoatleng, litapole tse halikiloeng;
- buka ea litoro - lebese 1% 200 ligrama.
Tlanya ena e ka fetoloa ho latela litakatso tsa mokuli.
Video e thusang
Likahare tsa lijo tse nang le carb e tlase ho batho ba lefu la tsoekere:
Lefu la tsoekere ke bokuli bo tebileng bo ka lebisang ho mathateng a mangata. Ho thibela mathata a lefu lena, ho bohlokoa ho laola tšebeliso ea lijo. Leka ho ja lik'habohaedreite tse bonolo, u li nkele tse thata. Ho tsamaellana le phepo e nepahetseng ho tla thibela mathata, ho ntlafatsa ts'ebetso ea setho kaofela. Haeba u latela melao e bonolo ea bophelo bo botle, u ka hanela lefu lena.
