Lefu la tsoekere le baka ho se leka-lekane mosebetsing oa mefuta eohle ea metabolism: lik'habohaedreite, protheine, mafura, letsoai la metsi.
Kamano ea insulin le lisele e robehile, 'me tekano ea eona e sa lekaneng e baka keketseho e phehellang ea tsoekere ea mali.
Lijo tse felisang lik'habohaedreite tse bobebe li tla thusa ho fokotsa hyperglycemia, 'me ho eketsoa lihlahisoa tse nang le index e tlase ea glycemic.
Li-sopho tsa lefu la tsoekere li bapala karolo ea bohlokoa: li phetse hantle, ha li bake tsoekere e matla ea tsoekere ea mali, li na le likhalori tse fokolang. A re boneng hore na ke lisopho life tse ka jeoang le lefu la tsoekere le tse sa khoneng.
Lijo tse lumelletsoeng tsa batho ba nang le lefu la tsoekere
Ho tsoa ho risepe ea lijana tsohle, ho kenyelletsa le sopho, ho hlokahala hore u kenyele tsoekere, e ka patiloeng ka lisosetsong tsa langa le le lej, ketchups, lijo tse ka makotikoting. Ts'ebeliso ea letsoai le ea fokotsoa kapa ho felisoa ka ho felletseng. E ama hampe tekanyo ea letsoai la metsi, e thibela ho tlosoa hoa tlhaho ha metsi ho tsoa 'meleng.
Sebakeng sa tsoekere le letsoai, o ka sebelisa linoko le linoko: li-clove, oregano (basil), sage.
Ba laola tsoekere e maling, e fanang ka tsoekere e tloaelehileng. Cinnamon, e ntlafatsang kutloisiso ea insulin, e ka eketsoa ka sopho e monate.
Pheko ea lijo, e thehiloeng tšebeliso e matla ea lithuto tsa pele, e fokotsa hyperglycemia, e nolofatsa tsoekere ea mali. Ho na le sopho efe eo u ka e fumanang ea lefu la tsoekere, ngaka e tlang ho nka qeto, o laola matšoao a mitara maemong a fapaneng.
Khetho e boetse e latela khetho ea motho ka mong: nama kapa meroho, tlhapi kapa nama, linaoa kapa k'habeche. Meroho e fapaneng e u lumella ho etsa hore ho ja eseng feela ho phetseng hantle, empa hape ho be monate.
Litlhahiso mabapi le ho hlophisoa ha lithuto tsa pele bakeng sa bakuli ba nang le lefu la tsoekere:
- lijo-thollo li nkeloa sebaka ke linaoa (linaoa, lensisi, linaoa), li na le protheine e ngata e sa ferekaneng le tsoekere maling.
- botlaaseng ba sopho e ka ba moro o tsoang linthong tse senang mafura tsa nama (moro oa pele o nang le mafura a mangata o hutsoe), lihlapi, meroho, li-mushroom;
- ho molemo ho khetholla lijana tsa metsi tse nang le meroho e mengata: moro o tlatsa mpa, o etsa hore o ikutloe o le satiety, le meroho e na le fiber e kenngoeng butle;
- Lijo tse ka makotikoting ha li na fiber, ka hona ho tsoa ho risepe ea sopho li hloka ho behelloa ka thoko kapa ho nkeloa sebaka ke tse ncha kapa tse halikiloeng;
- pheha li-passerovka ka botoro, kahoo lihlahisoa li ke ke tsa lahleheloa ke thepa ea tsona e ntle mme ba fumana tatso e khethehileng, empa ho molemo ho eketsa butle-butle lisebelisoa tsohle tse tala ho sopho.
Lijo-thollo tsa pele tsa lefu la tsoekere la mofuta oa 2
Lijong tsohle tsa sopho tse nang le tsoekere ea mofuta oa 2, u ka kenyelletsa linoko ho latsoa, empa fokotsa letsoai. Likahare tsa tlhaho tsa letsoai la liminerale ho meroho li lekane ho khotsofatsa litlhoko tsa letsatsi le letsatsi tsa 'mele. Lihlahisoa li behiloe ho latela khetho ea motho ka mong: moelelo le sebopeho li ka fapana.
Pea
Sejana se lokiselitsoe ho tsoa bocha (eseng canned!) Liapole tse tala, ka ho hloka lehloa li ka sebelisoa. Ho ka khona ho nkela liapole tsa mobu o ommeng, empa ha li na thuso, ho bolelang hore sejana ha se lokele ho sebelisoa khafetsa. Potasiamo e fumanehang liperekeng e matlafatsa marako a methapo ea mali, e fokotsa kotsi ea lefu la pelo. Sekhahla se phahameng sa protheine se na le matla, se laola lits'ebetso tsa metabolic.
Lisebelisoa tsa ho etsa sopho ea pea:
- metsi - 1 l;
- nama ea khomo kapa veal (e ka qheleloa ka thoko) - 180 g;
- lierekisi - 250 g;
- litapole - li-pcs tse 1-2 .;
- onion - 1 pc .;
- lihoete - 1 pc. (kholo);
- letsoai, pepere - ho latsoa;
- botoro - bakeng sa ho sesa.
Pheha nama ho fihlela e phehiloe, eketsa tsekiloeng pele litapole tsa metsi, tse halikiloeng, lierekisi tse tala kapa tse halikiloeng.
Grind lihoete, khabeloa khabeloa onion ebe u kopanya hammoho ho fihlela khauta e le putsoa botoro. Kopanya meroho e lokiselitsoeng, pheha hammoho bakeng sa metsotso e 5-7. Kenya letsoai, linoko qetellong ea ho pheha kapa ka bonngoe.
Meroho
Moro e ka ba efe kapa efe (nama, meroho, khoho), motsoako o ka sehloohong ke hop ea mofuta ofe kapa ofe, lihoete (haeba e sa bake phetoho ho glucometer), lieie, meroho, tamati.
Moetso o ka ba karolo e le 'ngoe kapa oa kopanya meroho e mengata. Ka lebaka la index e phahameng ea glycemic, li-beet, li-turnips, mekopu ha lia lokela ho behelloa ka thoko ho lijo, 'me litapole le lihoete li lokela ho sebelisoa ka hloko le ka tlasa taolo ea ngaka.
Recipe ea Sopho ea Meroho:
- metsi kapa moro - 1 l;
- k'habeche e tšoeu - 200 g;
- caputa ea mebala - 150 g;
- parsley, parsnip, motso oa celery - 1 pc .;
- lihoete - 1 pc .;
- eiee e tala;
- meroho ho latela khetho.
Lithako tsohle li khaoloa ka li-cubes kapa makhasi, a tšolleloang ka metsi, a phehiloeng ka mocheso o tlase bakeng sa metsotso e 3040. Kamora hore e lokisoe, e tlohele e etse halofo ea hora.
Mushroom
Ho fepa lijo tse fapaneng ho tla thusa lithuto tsa pele ka li-mushroom, khetho e ntle e tla ba tšoeu.
Lecithin eo e leng karolo ea li-mushroom e thusa ho thibela ho kenngoa ha k'holeseterole ka likepeng, mme ho rarahana ha vithamine-mineral ho eketsa tšebetso ea tlhaho ea ts'ireletso.
Lipheho tsa sopho ea li-mushroom bakeng sa tsoekere ea mofuta oa 2 ha li kenye litapole le lihoete, empa li ka ba le meroho e mengata e le tlatsetso.
Recipe ea Mushroom:
- li-mushroom - 200 g (ka ho khetheha moru, empa li-champignons le li-mushroom tsa oyster le tsona li loketse);
- eiee - 1 pc .;
- botoro bakeng sa ea fetisang;
- meroho ho latsoa ho khabisa le tlatsa sejana se felileng;
- metsi - 1 tbsp. bakeng sa ho inela, litara e le 1 bakeng sa moro.
Tšela li-mushroom ka metsi a chesang, e tlohele e fete metsotso e 10, joale bohloko bo feteletseng bo tlohele, 'me sopho e be le monko o monate haholoanyane. Kamora ho inela, khaola metsoako eohle ka har'a cube e nyane ebe u sesa ka mocheso o tlase metsotso e 5. Bakeng sa ho halika, khetha lijana tse tebileng tse sebelisitsoeng lithutong tsa pele.
Li-mushroom tse halikiloeng le lieie, tšela metsi, a ke a belise, a phehe metsotso e 25. Fafatsa sopho, otla ka blender ho fihlela e boreleli. O lokela ho fumana setaele se bolila ntle le likaroloana tse kholo. Pheha metsotso e meng e 5. 'me e tlole. Khabisa ka litlolo tse khabisitsoeng hantle pele u sebeletsa.
Sessert e monate
Motheo oa sopho ea lijo tse theolelang bakuli ba nang le lefu la tsoekere la mofuta oa 2 ke litholoana le monokotsoai tse nang le index e tlase le e bohareng ea glycemic: li-avocados, fragole, lilamunu, li-cherries, lilamunu, liapole tse tala tse tala, pomelo.
Ho ja litholoana tsa lilamunu ho thusa ho fokotsa cholesterol ea mali, 'me li-enzyme tsa lipolytic tse fumanehang litholoana tsena li thusa ho senya mafura.
Cipey Strawberry Soup Recipe:
- fragole - 250 g;
- tranelate - 2-3 tbsp. l .;
- koena - makala a mabeli;
- linoko (sinamone, vanillin) ho latsoa.
Hlatsoa monokotsoai ha ho hlokahala, kena ka metsing metsotso e 5-10, tlosa makhasi le makala. Kopanya fragole e lokiselitsoeng le tranelate ka blender ebe u grind ho fihlela e boreleli, eketsa linoko. Tšela sejana se feliloeng ka lijaneng tse khabisitsoeng, khabisa ka li-sprigs tsa koena.
Recipe ea Lijo tsa Avocado:
- moro - 400 ml;
- avocado - li-pcs tse 3 .;
- lebese - 200 ml;
- tranelate - 150 ml;
- meroho, letsoai, lero la lemone ho latsoa.
Ka moro o lokiselitsoeng pele (nama, meroho, khoho) beha avocado e peeled, litlama, linoko. Beat metsoako eohle ka blender. Ka thoko, futhumatsa lebese mme le le kopanye le tranelate le puree ea mantlha. Penya blender hape ho fihlela liforomo tse boreleli, tsa foam ka holimo, u ke ke ua li tlosa. Sopho ea mofuta oa 2 ea lefu la tsoekere e loketse ho sebelisoa.
Lipheko tsa sopho e monate bakeng sa bakuli ba nang le lefu la tsoekere la 2 ha li kenye tsoekere. Monko o monate o ka lefelletsoa ka decoction ea stevia, e leng sopho e tloaelehileng ea tlhaho. Lijo bakeng sa bakuli ba nang le lefu la tsoekere la 2 le lokela ho ba teng kamehla, ka hona, lijana tsa khalori e tlase feela tse nang le index e tlase ea glycemic li lokela ho ba teng lenaneng.
Ho sitoa ho latela litloaelo tsa lijo tse jeoang ho baka litlamorao tse sa fetoheng bakeng sa mmele: ho otloa, lefu la pelo, mafu a mahlo, ho kenyelletsa le lefu la pelo le mafu a liphio.
Buka ea lijo e le 'ngoe e tla u thusa ho khetha lijo, moo ho hlahisoang lijo tse nang le glucometer. Lijo tse hlano tse hlano kapa tse tšeletseng ka letsatsi ka likarolo tse nyane li ke ke tsa lumella tlala hore e hlahe, ho bolelang hore ho ke ke ha ba le ho nona haholo, ka lebaka leo, ho qhomela ka matla tsoekere ea mali.
Video e thusang
Nka fuoa sopho efe ka lefu la tsoekere la mofuta oa 2? Liphetho tse ling tse ntle tse hlahang video:
Sopho ea mofuta oa tsoekere ea 2 e ka jelloa eseng feela joalo ka thupelo ea lijo tsa motšehare, empa le joalo ka lijo tse bobebe. Li-fiber tsa limela lithutong tsa pele li kenngoa butle, kahoo insulin e tsoa butle, ntle le ho ama tsoekere ea mali.
