Ke mofuta oa lijo-thollo tse ka khonehang ka lefu la tsoekere la mofuta oa 2?

Mofuta o ikemetseng oa "insulin" oa lefu la tsoekere (mofuta oa 2 lefu) ke "endocrine" moo lisele le litho tsa 'mele li lahleheloang ke kutloisiso ea "insulin" ea "pancreatic" insulin, e sitisang ts'ebetso ea tsoekere ea glucose ho bona, ka lebaka leo, ntshetsopele ea hyperglycemia (tsoekere e phahameng ea mali) . Boloetse bo hloka ho lekoloa khafetsa hore na lihlahisoa li kena 'meleng le ka mofuta ofe.

Litsebi tsa phepo le li-endocrinologists li hatisa tlhokahalo ea phapang ea lijo. E 'ngoe ea libaka tsa tlotla li fuoa likomkomere, tse amanang le sebopeho sa tsona se ruileng, index ea glycemic le phello e molemo ho litho tsa' mele le 'mele ka kakaretso. Se latelang ke puisano ea hore na ho ka jeoa lijo-thollo tse nang le lefu la tsoekere la mofuta oa 2 le melemo ea tsona ho bakuli.

Litšobotsi tsa Sehlahisoa

Bakeng sa lefu la tsoekere, ho bohlokoa ho hlahloba litšobotsi tse latelang tsa lijo le lijana tse thehiloeng ho tsona:

• Glycemic index (GI) ke sesupo se supang sekhahla sa tsoekere ea mali kamora sehlahisoa se itseng se kenngoe.
• Insulin Index (II) ke sesupo se hlalosang hore na insulin e hlokahala hakae ho khutlisetsa glycemia maemong a tloaelehileng kamora hore lijo tse ling kapa tse ling li kenyelelitsoe lijong.
• Litaba tsa khalori (boleng ba matla) - e bontša hore na motho o fumana matla a makae ka mor'a ho arohana ka likarolo tse nyane tsa sehlahisoa kapa sekotlolo.
• Sebopeho sa lik'hemik'hale - ho ba teng ha liprotheine, mafura, lik'habohaedreite, lintlha tsa mohlala, livithamini, asiti le lintho tse ling tsa tlhaho le tse sa hlophang sebopeho.

Porridge ke sejana se ka kenyelletsoang lenaneng la tsoekere letsatsi le letsatsi

Melemo

Ho ja porati ea lefu la tsoekere ke khetho e ntle, e nang le melemo ea eona. Porridge e nkoa e le mohloli oa lik'habohaedreite tse thata (li-polysaccharides) tse phahamisang tsoekere ea mali butle-butle. Karolo e ka sehloohong ea nama ea kolobe ke fiber, e ka lelefatsang maikutlo a ho ba le satiety, hape e na le phello e molemo maemong a tšubuhlellano ea mala.

Ntle le moo, lijo-thollo tse nang le lefu la tsoekere ke bolou ea li-vithamine tsa bohlokoa, liprotheine tsa limela, ho latela lintlha tse hlokahalang ho boloka mosebetsi oa 'mele o le maemong a nepahetseng le ho thibela nts'etsopele ea mathata a "lefu le monate".

Buckwheat porridge

Ho na le maikutlo a hore buckwheat ke eona ntho e ka sehloohong bakeng sa mofuta o ikemetseng oa insulin. Sena se amana le phello ea 'mele oa motho:

• ho phethoa ha 'mele ka tšepe e kenelletseng ho tsamaiseng le ho theha hemoglobin;
• ho matlafatsa marako a methapo ea mali, ho ntlafatsa molumo oa 'ona le molumo;
• tsosoloso ea ts'ireletso ea 'mele;
• ho theola cholesterol ea mali;
• ho nka karolo ho thibela nts'etsopele ea mafu a pelo le pelo;
• ho nka karolo mekhoeng ea tsamaiso ea methapo.

Buckwheat - sejana se setle sa lehlakoreng, se nang le limatlafatsi tse ngata

Bohlokoa! Buckwheat porridge e na le tšepe e ngata, potasiamo, calcium, magnesium, rutin, protheine ea meroho, livithamini tsa B-mfululizo.

Litsebi tsa phepo e khothaletsa ho ela hloko li-buckwheat tse tala ("phela"). E fapana le e sootho ka mokhoa o tloaelehileng hobane e sa ikekeletse kalafo ea mocheso, ho bolelang hore e boloka lintho tse ling tse thusang eseng feela bakeng sa mmele o kulang, empa le batho ba phetseng hantle.

Oatmeal

Oatmeal e nkoa e le sehlahisoa se matlafatsang, seo litsebi tsa phepo e khothaletsang ho se kenya lenaneng la motho oa lefu la tsoekere la mofuta oa 2. E na le palo ea bohlokoa ea fiber ea ho ja (ho kenyeletsa le fiber), lintho tsa lipotropic tse ntšang cholesterol e fetelletseng mmeleng.

Ntle le moo, oatmeal e na le amino acid methionine ea bohlokoa, hammoho le bongata ba li-antioxidants tse ka hloekisang 'mele oa lintho tse chefo le chefo. Ho bohlokoa ho hopola hore oatmeal e lokela ho lokisoa ho tloha lijo-thollo, eseng ho tloha flakes hang hang. Maemong a morao, GI ea sejana e ea hola, mme boemo ba limatlafatsi bo fokotseha.

Oatmeal - lebenkele la lintho tse nang le thuso tse nang le phello e ntle tšebetsong ea mala

Perese ea harese

Sehlahisoa se nang le khalori e phahameng, leha ho le joalo, se na le lintho tsa bohlokoa molemong oa setho sa tsoekere:

• Vitamin A - e hlokahala bakeng sa ts'ebetso ea mohlahlobi oa pono, e matlafatsa sesole sa 'mele, e thibela nts'etsopele ea lits'oaetso tsa ts'oaetso, e khothaletsa ho nchafatsa letlalo kapele;
• Li-vithamine tsa B-mfululizo - li ameha lits'ebetsong tsohle tsa tsamaiso ea methapo le metabolism;
• Vitamin D - e ts'ehetsa ts'ebetso ea ts'ebetso ea musculoskeletal, phetisetso ea methapo ea kutlo;
• tocopherol - e nkoa e le antioxidant e matla e ikarabellang bakeng sa ho nchafatsa le ho khutlisetsa letlalo kapele, li-membrane tsa mucous;
• nicotinic acid - e hlohlelletsa phapanyetsano ea lipids le lik'habohaedreite, e tlosa k'holeseterole e ngata, e sebetse manyeme, e hlapolle methapo ea mali, e thibela nts'etsopele ea lefu la pelo;
• phosphorus - e ts'ehetsa mosebetsi oa sebete le manyeme, e potlakisa lits'ebetso tsa metabolism;
• lintho tse ling tsa bohlokoa tsa ho batla mohlala (fluorine, chromium, boron, silicon, zinki).

Millet porridge

Porridge e tlase ea Glycemic Index

Sehlahisoa sena se na le palo e kholo ea lintho tsa lipotropic ka sebopeho, e le hore sejana se khone ho boloka boima ba 'mele ba lefu la tsoekere ka har'a meeli e amohelehang. Millet porridge e na le matla a ho susumetsa ts'ebetso ea manyeme, e tsosetsang mohopolo oa insulin. Sena se bohlokoa hape molemong oa lefu la tsoekere la mofuta oa 2, hobane ha lefu lena le ntse le tsoela pele, matla a pompelo a 'mele a felile,' me lisele tsa Langerhans-Sobolev li haelloa ke matla a ho sebetsa.

Hona le lijo tse 'maloa tse thehiloeng ho millet porridge. Tšusumetso ea eona e ntle 'meleng oa motho e amahanngoa le palo e kholo ea fiber, vithamini A, nicotinic acid, livithamini tsa B, lintlha tsa trace (phosphorus, magnesium, potasiamo).

Porese ea poone

Sejana ke sa sehlopha sa lihlahisoa tse nang le index ea glycemic e tloaelehileng (e fapana ho ea ka boholo ba poreiti le likarolo tsa eona tse fumanehang). Poone e nkuoa e le ntlo ea polokelo ea lintho tse hlokahalang joalo ka mmele o kulang. Kahara porele ho na le mofuta o mongata oa fiber ea ho ja, e kenngoeng ke 'mele nako e telele.

Porridge e thehiloeng ka poone - sejana se tla khabisa tafole eseng bakuli feela empa le batho ba phetseng hantle

Porridge ea poone e na le enzyme ea amylase, e liehisang ts'ebetso ea tsoekere e kenang maling.

Manka

Semolina ke khetho e teng, empa eseng bakeng sa lenane la tsoekere. Leha palo e kholo ea fiber e kenyelletsoa ka har'a sejana, leha ho le joalo, ho na le setene se eketsehileng, se khothalletsoang hore se lekanyetse mofuta oa 2 lefu la tsoekere. Porridge e khona ho ama boima ba 'mele, ea e eketsa, eo hape e sa rateheng ka "lefu le monate".

Ts'ebeliso e mpe ea semolina e ka lebisa ho khaello ea khalsiamo 'meleng, e lekang ho ferekanya ts'ebetso ea tšilo ea lijo ka ho fetola mekhoa ea itseng e itseng. Sejana se na le index ea glycemic e phahameng ka ho lekana (65-70).

Peere ea pepere

E 'ngoe ea lijana tse khothalletsoang ho kenyelletsoa ka har'a menu ea hau. E na le index ea "glycemic" e tlase (35) 'me e khotsofatsa' mele hantle ka limatlafatsi tse hlokahalang.

Lijo tse thehiloeng pea - mohloli oa li-amino acid tsa bohlokoa

Pea porridge e na le arginine, amino acid e nang le thepa e latelang:

• e ama molumo oa methapo ea mali, e ea khatholla;
• phello e molemo ho boemo ba mesifa ea pelo;
• e ntlafatsa ho potoloha ha lisele;
• e ts'ehetsa ts'ebetso ea ho hlahlobisisa pono.

Ho haella ha li-amino acid ho tlatsetsa ho ntlafatseng ha atherosclerosis, e atileng haholo bathong ba lefu la tsoekere, sebete le liphio lia khathatseha. Arginine e boetse e kenella ho timetso ea lisele tse mpe tsa 'mele' meleng.

Perlovka

Barete ea harese e na le index ea "glycemic" e fokolang, e tsoang litsing tse 22-30. U ka ja poroko lijong tsa hoseng, e le sejana sa lehlakoreng bakeng sa ea bobeli lijong tsa motšeare kapa lijong tsa mantsiboea. Sejana se na le:

• gluten - protheine e rarahaneng ea tlhaho ea semela, bofokoli ba eona bo bonahatsoa ke khaello ea 'mele oa livithamini le liminerale tse ling;
• livithamini tse 'maloa (A, nicotinic acid, D, tocopherol);
• lysine ke amino acid ea bohlokoa eo e leng karolo ea collagen.

Melao ea ho pheha

Mofuta oa bobeli oa lefu la tsoekere o laela melao ea eona ea ho pheha. Ho ea pele, tse ling tsa tsona li nkuoa.

Mokhoa oa ho pheha oa lefu la tsoekere - melao ea khauta e hlokang ho khangoa ka thata

• Porridge e lokela ho phehoa ka metsing. Haeba u batla ho sebelisa lebese, u lokela ho le eketsa e le khetho ea ho qetela.
• Tsoekere ha e eketsoe. Haeba u batla ho etsa hore sejana se be monate, u ka sebelisa mahe a linotši, sirapo ea 'mapa, lero la litholoana, litholoana. Hoa amoheleha ho kenyelletsa linate.
• Pele o tšela phoka ka metsi, e tlameha ho hlatsuoa hantle. Sena se tla tlosa starch e feteletseng.
• Ho bohlokoa ho sebelisa lijo-thollo tse sa fumaneheng, haholo ha u li etsa. Mohlala, kefir kapa metsi a belang. Lero lena le phehiloe mantsiboea, le tšeloa bosiu ebe le a ja hoseng.

Ho ikamahanya le kalafo ea ho ja ke ntlha ea bohlokoa kalafong ea lefu la tsoekere. Ke ka ho kenyelletsa lithibelo tsa sehlahisoa se le seng kapa se seng ka har'a menu hore o ka lokisa glycemia mme o fihle puseletso e tsitsitseng bakeng sa lefu lena.