Lefu la tsoekere ke lefu le kotsi le hlokang kalafo ea nako e telele le ho latela lithibelo tse 'maloa tsa phepo.
Lisebelisoa tsa batho ba ntseng ba phekoloa kapa li-prophylaxis li na le lijo-thollo tse fapaneng, empa ha tlhahlobo ea lefu la tsoekere e etsoa, ho bohlokoa hore u se ke ua sheba feela sethala sa tsoekere ka sebopeho, empa hape ho ela hloko lintlha tse kang dikahare tsa khalori le index ea glycemic ea lijo-thollo.
Lenane la glycemic ke eng?
Boloetse bona bo ama litsamaiso tsohle le litho tsohle, ho qobella motho hore a latele lithibelo. Ke ka lebaka leo ho hlokahalang ho tseba hore na index ea glycemic ke eng, haholo qalong ea lijo.
Tekanyo ea tekanyo ea lik'habohaedreite tse kenang ke 'mele le ts'ebetso e latelang ea tsoekere ea mali e bitsoa index ea glycemic.
Bakeng sa bonolo ba ho latela lihlahisoa tse bohlokoa haholo bakeng sa batho, ho entsoe litafole tse fapaneng. Li na le tlhaiso-leseling e u lumellang hore u thehe menu e nepahetseng. Sekala se nang le likarohano ho tloha ho 0 ho isa ho 100. Palo ea 100 e bonts'a index ea tsoekere e hloekileng. Ka hona, ho tataisoa ke litafole tsena, motho o tla khona ho fokotsa letšoao lena.
Sena sea hlokahala e le hore:
- boloka tšebetso e nepahetseng ea metabolic;
- laola tsoekere ea mali;
- hlokomela ho hloa kapa ho fokotsa bongata ba linyeoe.
Buckwheat kapa pearl barley porridge, hammoho le ba bang ba bangata, ke mohloli oa fiber, livithamini le micronutrients, empa palo ea bona ho lefu la tsoekere e lokela ho ba e tloaelehileng ka tsela e tloaelehileng.
GI e ama lefu la tsoekere joang?
Letšoao le nahanoang hase boleng ba kamehla le bo sa fetoheng.
Lenane le thehiloe ho tsoa ho lintlha tse 'maloa:
- sebopeho sa lik'hemik'hale tsa sehlahisoa;
- mokhoa oa ho phekola mocheso (ho pheha, ho phethesela);
- palo ea fiber;
- Likahare tsa fiber tse senyehang.
Mohlala: index ea raese ea raese - li-unit tse 50, raese e khabisitsoeng - li-unit tse 70.
Bohlokoa bona bo boetse bo susumetsoa ke lintlha tse kang:
- kholo ea seoa;
- mefuta-futa;
- likarolo tsa botanical tsa mefuta;
- ripeness.
Tšusumetso ho 'mele oa motho oa lihlahisoa tse fapaneng ha e tšoane - ha index e le holimo, tsoekere e eketsehileng e kenella maling nakong ea tšilo le ho senyeha ha fiber.
Letšoao le sireletsehileng le nkoa e le likarolo tsa 0-39 - lijo-thollo tse joalo li ka sebelisoa lijong ntle le lithibelo.
Palo e tloaelehileng ke likarolo tsa 40-69, ka hona, lihlahisoa tse joalo li lokela ho kenyelletsoa lijong ka tekanyo e fokolang. Haeba pontšo e le 70 le ho feta, likhopo tse joalo li ka sebelisoa lijong tsa letsatsi le letsatsi feela kamora ho buisana le setsebi.
Lenane la glycemic la lijo-thollo tse ka sehloohong
Bakeng sa ho etsa moralo o loketseng motho, motho o lokela ho sheba litafole tsa GI, hobane ho bohlokoa ho se tsepamise feela sebopeho sa vithamine-mineral, empa le thepa ea lihlahisoa ho phahamisa boemo ba tsoekere maling. Ho eketseha ka sekhahla ha tsoekere ho ka baka hyperglycemia, 'me ha baka le ts'abo ea litho tsa ka hare, ha moroalo ho tsona o eketseha.
Phahameng e phahameng
Likomkomere tsena li lokela ho sebelisoa ka hloko haholo.
Porridge ea tsona e hloka ho belisoa holim'a metsi, hobane e fokotsa letšoao, empa leha ho le joalo ho kenyelletsoa ha bona ho menu ho ka etsahala feela ka tumello ea ngaka e eang kamora ho fetisa liteko tse nepahetseng.
Lethathamo la lijo-thollo tse nang le lipontšo tse phahameng tsa GI:
| White raese (e kolobisitsoeng) | 70 |
| Steere e tšoeu e tšoeu | 60 |
| Rosa e sootho | 55 |
| Rosa e hlaha (e sootho) | 57 |
| Rosa e sootho | 50 |
| Millet | 70 |
| Hercules (oatmeal) | 55 |
| Millet | 71 |
| Manka | 83 |
| Poone | 73 |
| Harese | 55 |
| Buckwheat (etsoa) | 58 |
| Buckwheat (mantlha) | 53 |
| Buckwheat (botala) | 54 |
| Bulgur | 45 |
E 'ngoe ea mefuta ea lihlahisoa tsa koro e amanang le lihlahisoa tse nang le tekanyo e phahameng (li-unit tsa 65) ke motsoala. Ho hlophisoa ha lijo-thollo, hammoho le lijo-thollo tse tsoang ho eona, ho bohlokoa ka sekhahla se phahameng sa koporo. Karolo ena e hlokahala bakeng sa ts'ebetso e tsitsitseng ea masculoskeletal system, e nang le lefu la tsoekere ho 90% ea linyeoe.
Ts'ebeliso ea porridge ena e lumella tšireletso e sebetsang ea osteoporosis. Croup e na le vithamine B5 e ngata, e leng se etsang hore tšebetso ea methapo e sebetse.
Couscous, leha ho na le limatlafatsi tse ngata, e ka se kenyele lijong tsa letsatsi le letsatsi tsa lefu la tsoekere, hobane index e ka nyolohela ho li-unit tse 70. Ho molemo ho sebelisa metsi a tloaelehileng ts'ebetsong ea ho pheha, ntle le ho eketsoa ha tsoekere, u se ke ua eketsa lebese. Fructose kapa sirapo ea maple e lokela ho sebelisoa e le e tsoekere.
Li-grits tsa poone li boetse li bolela lijo tse nang le index e phahameng ea glycemic, empa ka nako e ts'oanang, lijo-thollo li na le mefuta e mengata ea livithamini le liminerale tsohle.
Lethathamo la limatlafatsi ka litlolo tsa poone:
| magnesium | ntlafatsa kutloisiso ea lisele tsa lisele ho insulin, e ntlafatsa ts'ebetso ea pelo le methapo ea mali |
| tšepe | e ntlafatsa phallo ea oksijene liseleng le liseleng, e thibela nts'etsopele ea phokolo ea mali |
| zinc | e matlafatsa sesole sa mmele |
| Li-vithamine tsa B | e thibela nts'etsopele ea mathata, e matlafatsa tsamaiso ea methapo |
| beta carotene | E ntlafatsa le ho ntlafatsa pono |
Pholo e tlase
Lethathamo la lijo-thollo tse ka sebelisoang lijong le se nang moeli:
| Harese | 35 - 55 (ho latela mokhoa oa boitokisetso) |
| Rye (lijo-thollo) | 35 |
| Rosa e hlaha (e peeled) | 37 |
| Li-oats tse sa koaeloang | 35 |
| Quinoa | 35 |
| Amaranth | 35 |
| Mabone | 30 |
| Pearl harese | 25 |
Nako le nako, makhetlo a ka bang 2-3 ka beke, ts'ebeliso ea khaba ea harese e phehiloeng ka metsing, e ntlafatsa:
- boemo ba methapo le methapo ea pelo;
- nalane ea lihormone;
- hematopoiesis.
Ka tlatsetso ea tloaelo lijong, motho o tla fumana ntlafatso ea bophelo bo botle le botsitso ba maemo a tsoekere ea mali.
Melemo e meng ea harese ea perela:
- ho hloekisa 'mele oa lintho tse kotsi;
- eketsa ho itšireletsa mafung;
- ho matlafatsa masapo;
- ntlafatso ea letlalo le li-membrane tsa mucous;
- normalization ea pono.
Hape ho lokela ho hopoloa hore lijo-thollo tsena li na le mefokolo e mengata, ka hona li ka kenyelletsoa lijong haeba li-contraindication tse latelang li sa fumanehe:
- ho ferekana ka har'a sebete;
- ho songoa khafetsa;
- eketseha acidity ea ka mpeng.
Ho molemo hore u se ke ua sebelisa harese ea perela nakong ea lijo tsa mantsiboea. Ho ntlafatsa tatso, o ka eketsa lehe le phehiloeng ka thata ka har'a porese.
Ho pheha ho susumetsa joang?
Ho pheha ho thusa ho theola index. Leha ho le joalo, e lokela ho etsoa feela ka metsi. Keketso ea tsoekere, lebese, botoro ha ea lumelloa. Khetho ea lijo-thollo tse tsoang lithong tse felletseng e boetse e thusa ho theoha hoa letšoao lena;
Ka karolelano, e phehiloeng hantle e tla fokotsa index ka likarolo tse 25-30. Mokhoa o mong oa ho fokotsa li-unit - metsi a belang. Sena se ka etsoa ka oatmeal kapa buckwheat.
Likomkomere tseo, tse nang le lik'habohaedreite tse fetang 70%, li tloaetse ho theoha tsoekere. Ke kahoo, ha ts'ebetso ea ho petsoha ho joalo e etsahala ka mafolofolo, letshwao la tsoekere ea mali ho batho le eketseha le ho feta ka potlako. Ho na le mekhoa e meng ea ho theola GI le ho fokotsa likotsi tsa bakuli ba lefu la tsoekere.
E thusa ho fokotsa:
- kenyelletso ea 5-10 ml ea mafura a meroho;
- ts'ebeliso ea lijo-thollo kaofela kapa e sa koaeloang.
Ho boetse ho molemo ho pheha li-porridge ka boiler bo habeli.
Lisebelisoa tsa video ka bohlokoa ba ho bala litaba bakeng sa index ea lihlahisoa tsa glycemic:
Ka hona, index ea glycemic ke letšoao la bohlokoa haholo le la bohlokoa le lokelang ho tsotelloa haeba tlhahlobo ea lefu la tsoekere e entsoe. Ho bohlokoa ho sebelisa lijo-thollo tse nang le index e fokotsehileng lijong, hobane li ka ba le meeli, ka hona, u se ke ua ba le mathata a tlala. Ho kenyelletsoa hofe kapa hofe hoa lijo tsa lijo-thollo tse tsoang likomkomere tse nang le index e phahameng ho lokela ho lumellanoa le ngaka.
