Bohobe ka moetlo bo emela motheo oa lijo ho batho bohle. E na le limatlafatsi tse ngata, e fa motho livithamini le liminerale.
Mefuta ea kajeno e u lumella ho khetha sehlahisoa se monate ho motho e mong le e mong, ho kenyelletsa le bohobe ba lefu la tsoekere.
Na lihlahisoa tsa bohobe li ka ba le lefu la tsoekere?
Ha ba bua ka lefu la tsoekere, ba bangata ba hopola hanghang ka lipompong, ba bua ka lijo tse thibetsoeng. Ka sebele, ho diabetes, insulin ha e hlahisoe kapa ha e phethe mosebetsi oa eona.
Ka hona, tšebeliso e matla ea tsoekere e fumanehang ka lipompong e lebisa keketseho ea maemo a tsoekere le litlamorao tse tsamaellanang.
Leha ho le joalo, bohobe ke ba lihlahisoa tse nang le index e phahameng ea glycemic, ke hore, ha e jelloa, ho bolokoa limatlafatsi tse ngata tse silafatsang 'mele, tseo' mele o sa khoneng ho sebetsana le tsona. Ha se ha lefeela hore ba hakanya boemo ba lik'habohaedreite liemong tsa bohobe.
Ka hona, tšebeliso ea batho ba nang le lefu la tsoekere e lokela ho fokotsoa haholo.
Pele ho tsohle, sena se sebetsa ho mefuta e tšoeu e nang le phofo ea premium, ho kenyelletsoa bijoux le lihlahisoa tse ling tsa bakery. Ho tsona, litaba tsa lik'habohaedreite tse bonolo li kholo ka ho fetisisa.
Ka nako e ts'oanang, bohobe bo tsoang ho phofo ea peeled kapa rye, hammoho le bohobe, bo ka sebelisoa lijong mme bo tlameha ho kenngoa lijong. Ntle le moo, lihlahisoa tsa likhoerekhoere li na le liminerale le livithamini tse ngata, haholo-holo sehlopha B, tse hlokahalang bakeng sa 'mele. Ntle le kamohelo ea bona, ts'ebetso ea ts'ebetso ea methapo e senyeha, boemo ba letlalo le moriri bo mpefala, mme ts'ebetso ea mali e senyehile.
Melemo ea bohobe, sekhahla sa letsatsi le letsatsi
Ho kenyelletsoa ha mefuta eohle ea bohobe ka har'a menu ka lebaka la litšobotsi tsa eona tse ntle, e na le:
- palo e kholo ea fiber;
- liprotheine tsa semela;
- lintlha tsa morao-rao: potasiamo, selenium, sodium, magnesium, phosphorus, tšepe le tse ling;
- livithamini C, folic acid, lihlopha B le ba bang.
Lintho tsa data tsa koro li na le boholo bo lekaneng, ka hona, lihlahisoa tse tsoang ho tsona li tlameha ho ba lenaneng. Ho fapana le lijo-thollo, bohobe bo jeoa letsatsi le leng le le leng, bo u lumellang hore u fetole bongata ba eona.
Ho theha tloaelo, mohopolo oa yuniti ea bohobe o sebelisoa, o kenyelletsa ligrama tse 12-15 tsa lik'habohaedreite mme o phahamisa boemo ba tsoekere ea mali ka 2.8 mmol / l, e hlokang likarolo tse peli tsa insulin ho tsoa 'meleng. Ka tloaelo, motho o lokela ho fumana likarolo tsa bo-18-25 tsa bohobe ka letsatsi, a lokela ho aroloa likarolo tse 'maloa tse jeoang motšeare.
Litaba tsa likarolo tsa bohobe tse bosoeu li tlase ho feta tse tšoeu, ka hona ho khothaletsoa batho ba lefu la tsoekere. Ho ja Borodino kapa bohobe ba rye, motho o fumana limatlafatsi tse hlokahalang, empa ho na le lik'habohaedreite tse fokolang, tse bohlokoa ho batho ba lefu la tsoekere.
Nka ja bohobe ba mofuta ofe le lefu la tsoekere?
Khetho e ntle bakeng sa batho ba nang le lefu la tsoekere ke bohobe ba lefu la tsoekere, e etsoa ho sebelisoa theknoloji e ikhethang mme ha e kenye koro e ngata joalo ka rye le peeled, likarolo tse ling li kenyelitsoe ho eona.
Leha ho le joalo, o lokela ho reka sehlahisoa se joalo mabenkeleng a ikhethileng kapa o se lokisetse, hobane mabenkele a libaka tse kholo tsa mabenkele ha a na monyetla oa ho latela theknoloji le ho etsa bohobe ho latela litekanyetso tse khothalletsoang.
Bohobe bo tšoeu ha boa lokela ho behelloa ka thoko lijong, empa ka nako e ts'oanang, bakuli ba bangata ba lefu la tsoekere ba na le mafu a kopaneng a amanang le tšilo ea lijo, moo ts'ebeliso ea meqolo ea rye e ke keng ea khonahala. Maemong ana, hoa hlokahala ho kenyelletsa bohobe bo tšoeu ho menu, empa tšebeliso ea eona e felletseng e lokela ho lekanyetsoa.
Mefuta e latelang ea lihlahisoa tsa phofo e loketse bakuli ba nang le lefu la tsoekere la mofuta oa 1 kapa oa 2.
Bohobe ba lefu la tsoekere
Ke lipoleiti tse ts'oanang le marang-rang. Hangata li entsoe ka lihlahisoa tsa lijo-thollo tse nang le fiber e ngata, li na le lik'habohaedreite tse ngata tse liehang, li-fiber le li-trace. Ka ho eketsa tomoso, e na le phello e molemo tsamaisong ea tšilo ea lijo. Ka kakaretso, li na le boemo bo tlase ba glycemic, mme li ka ba le litaele tse fapaneng ka lebaka la kenyelletso ea lijo-thollo tse fapaneng.
Meqolo ea bohobe ke:
- boi
- buckwheat;
- koro;
- oat;
- poone;
- ho tsoa motsong oa lijo-thollo.
Thepa e phehiloeng e entsoeng ka phofo ea rye
Rye phofo e na le litaba tse tlase tsa lik'habohaedreite tse bonolo, ka hona e ka sebelisoa ho phepo ea diabetes.
Le ha ho le joalo, e na le ho tiea hampe mme lihlahisoa ho eona ha li tsohe hantle.
Ntle le moo, ho thata ho ja. Ka hona, hangata e sebelisoa lihlahisoa tse kopaneng, tse nang le liperesente tse itseng tsa phofo ea rye le lisebelisoa tse ling tsa tlatsetso.
Tse ratoang haholo ke bohobe ba Borodino, bo tla ba le thuso ka palo e kholo ea likarolo tsa bohlokoa tsa ho batla monokotšoai le fiber, empa li ka ba kotsi ho batho ba nang le mafu a pampitšana ea gastrointestinal. Ho fihlela ho ligrama tse 325 tsa bohobe ba Borodino li lumelloa ka letsatsi.
Bohobe ba protheine
E etselitsoe batho ba nang le lefu la tsoekere ka ho khetheha. Moetso o sebelisa phofo e sebetsitsoeng le li tlatsetso tse fapaneng tse eketsang litaba tsa protheine ea meroho le ho fokotsa liperesente tsa lik'habohaedreite. Sehlahisoa se joalo se na le phello e fokolang ho khatello ea tsoekere ea mali mme e ka sebelisoa letsatsi le letsatsi.
Ntle le moo, mabenkeleng ho ka rekisoa mefuta ea bohobe joalo ka oat kapa protein-bran, koro-bran, buckwheat le tse ling. Li na le karolelano ea lik'habohaedreite tse bonolo, ka hona, ho molemo ho khetha mefuta ena, haholo-holo ba sa khoneng ho ja bohobe ba rye.
Liphetoho tsa maiketsetso
O ka etsa sehlahisoa se fapaneng lapeng, se sa hlokeng bokhoni bo khethehileng, latela feela risepe.
Mofuta oa khale o kenyelletsa:
- phofo ea koro e felletseng;
- phofo efe kapa efe ea lijo-thollo: rye, oatmeal, buckwheat;
- tomoso
- fructose;
- letsoai;
- metsi.
Hlama e phehoa joalo ka tomoso e tloaelehileng ebe e siuoa lihora tse 'maloa hore e belisoe. Ebe ho thehoa li-buns ho tsoa ho eona ebe li apehoa ka ontong ka likhato tse 180 kapa mochini oa bohobe ka mokhoa o tloaelehileng.
Haeba u lakatsa, u ka bulela litoro ebe u eketsa likarolo tse fapaneng hlama ho ntlafatsa tatso:
- litlama tse nokiloeng;
- linoko
- meroho
- lijo-thollo le peo;
- mahe a linotsi;
- molasses;
- oatmeal joalo-joalo.
Khetho ea video ea ho baka bo-rye:
Ho lokisa moqolo oa protein-bran, o hloka ho nka:
- Ligrama tse 150 tsa chisi e nang le mafura a mangata;
- Mahe a 2
- khaba ea phofo ea ho baka;
- Likhaba tse 2 tsa koro ea koro;
- Liipone tse 4 tsa oat bran.
Litho tsohle li tlameha ho tsoakoa, ho kenngoa ka foromo e tlotsitsoeng ka oli ebe li kenngoa ka ontong ea preheated nako e ka bang halofo ea hora. Kamora ho itokisetsa ho tlosa ka ontong ebe o koahela ka napkin.
Bakeng sa lihlahisoa tsa oat o tla li hloka:
- 1.5 linoelo tse futhumetseng tsa lebese le futhumetseng;
- Ligrama tse 100 tsa oatmeal;
- Li-tablespoons tse 2 tsa oli efe kapa efe ea meroho;
- Lehe 1
- Ligrama tse 50 tsa phofo ea rye;
- Ligrama tse 350 tsa phofo ea koro ea sehlopha sa bobeli.
Li-flakes li kolobisitsoe ka lebese metsotso e 15-20, mahe le botoro li kopantsoe le tsona, joale motsoako oa koro le phofo ea rye li eketsoa butle, hlama e kubeloe. Ntho e ngoe le e ngoe e fetisetsoa foromo, bohareng ba bun ho etsoaessess, eo ho eona u hlokang ho beha tomoso e nyane e ommeng. Ebe foromo e kenngoa mochini oa bohobe ebe o baka lihora tse 3,5.
Ho etsa bunwheat bun, o hloka ho nka:
- Ligrama tse 100 tsa phofo ea buckwheat, o ka e pheha ka ho itlhatsoetsa ka grinder ea kofi e tloaelehileng ea grits;
- Ligrama tse 450 tsa phofo ea koro ea sehlopha sa bobeli;
- Likopi tse 1,5 tsa lebese le futhumetseng;
- 0.5 linoelo kefir;
- Tsoekere tse 2 tsa tomoso e omileng;
- khaba ea letsoai;
- Tablespoons tse 2 tsa oli ea meroho.
Taba ea pele, phofo e etsoa ka phofo, tomoso le lebese, e tlameha ho siuoa metsotso e 30-60 ho tsoha. Ebe u eketsa likarolo tse setseng ebe u kopanya ka botlalo. Ebe u tlohela hlama hore e phahame, sena se ka etsoa kahare kapa sa kenya mochini ka mochine oa bohobe o nang le mocheso o itseng oa mocheso. Ebe u baka metsotso e ka bang 40.
Khetho ea video:
Kotsi ea Muffin
Lihlahisoa tsa mafura, tse lokelang ho behelloa ka thoko ho lijo tsa bakuli ba nang le lefu la tsoekere, ke li-pastry le mefuta eohle ea li-confectionery tsa phofo. Sena se hlalosoa ke taba ea hore ho baka ho baka ho tsoa ho phofo ea premium mme ho na le bongata bo bongata ba lik'habohaedreite tse bonolo. Ka lebaka leo, index ea hae ea glycemic e phahame haholo, 'me ha ho jeoa bun e le' ngoe, motho o fumana tloaelo ea tsoekere beke le beke.
Ntle le moo, ho baka ho na le likarolo tse ling tse amang hampe boemo ba batho ba lefu la tsoekere:
- margarine;
- tsoekere
- flavors le li-eketsa;
- lifilimi tse monate le lintho tse ling.
Lintho tsena ha li fane feela ka keketseho ea tsoekere ea mali, empa le keketseho ea cholesterol, e lebisang kotsing ea ho ba le mafu a pelo, e fetolang sebopeho sa mali mme e ka baka karohano ea mali.
Ts'ebeliso ea litlatsetso tsa maiketsetso e lebisa keketseho ea moroalo ho sebete le manyeme, a seng a ntse a e-na le lefu la tsoekere. Ntle le moo, ba senya ts'ebetso ea tšilo ea lijo, e leng se bakang ho opeloa ke pelo, ho luma le ho thunya, hangata ho etsa hore e se ke ea e-ba hantle.
Sebakeng sa li-pastry tse monate, o ka sebelisa lijo tse tsoekere tse eketsehileng:
- litholoana tse omisitsoeng;
- marmalade;
- lipompong;
- linate
- liswiti tsa lefu la tsoekere;
- fructose;
- chokolete e lefifi;
- Litholoana tse ncha
- mekoallo eohle ea lijo-thollo.
Leha ho le joalo, ha u khetha lijo tse theolelang, tse kenyeletsang litholoana, batho ba nang le lefu la tsoekere ba lokela ho qala ka ho lekola tsoekere e ho bona, 'me ba rate tse fokolang.
Ho ja batho ba nang le lefu la tsoekere ke ntho e tloaelehileng. Ntle le moo, sehlahisoa sena se na le lintho tse ngata tsa bohlokoa. Empa ha se mofuta o mong le o mong oa bohobe o ka jang batho ba nang le lefu la tsoekere, ba hloka ho khetha mefuta eo ho eona litaba tsa lik'habohaedreite tse fokolang li leng fokolang, mme liprotheine tsa meroho le fiber li kholo haholo. Bohobe bo joalo bo tla u tsoela molemo feela mme bo tla u lumella ho thabela tatso e monate ntle le litlamorao.
