Tsoekere ea mali e eketsa litholoana

• E tsitsisa maemo a tsoekere nako e telele
• E khutlisa tlhahiso ea insulin ea "pancreatic"

Bakeng sa kalafo ea manonyeletso, babali ba rona ba sebelisitse DiabeNot ka katleho. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Bophelo bo nang le lefu la tsoekere la mofuta oa pele le oa bobeli bo qobella mokuli ho boloka melao e 'maloa e thibelang ho tlola ho tsoekere e maling. Hoa hlokahala ho etsa kalafo ea 'mele kamehla, e thibelang ho nona haholo, eo lefu la tsoekere le nang le eona ka lebaka la mathata a metabolic, le eona e tla thusa' mele ho monya tsoekere.

Senotlolo sa bophelo bo botle le taolo ea matšoao ohle ke phepo e nepahetseng, e lokelang ho baloa ho latela index ea lihlahisoa tsa glycemic le melao ea kalafo ea tsona ea mocheso.

Ha se lijo tsohle tse ka jeoang le lefu la tsoekere, sena se sebetsa le ho meroho le litholoana, tse ling tsa tsona li lumeletsoe, empa ka bongata bo fokolang. Ka tsoekere e phahameng, o hloka ho kenyelletsa lijo tse nang le lik'habohaedreite habonolo, ke hore, tse nang le index e phahameng ea glycemic. Ba tla baka tsitsipano e matla tsoekere ea madi mme ka hona ba baka hyperglycemia, e kenyang keketseho ea lethal dose la ente ea insulin.

Ke ka lebaka leo ho leng bohlokoa ho ithuta hore na ke lijo life tse ka jeoang ka keketseho ea tsoekere ea mali, lenane la lona le tla tšohloa ka tlase, kalafo ea mocheso e hlokahalang le eng, ka kakaretso, e bolelang ntho e kang GI.

Lenane la Glycemic - ke eng

Index ea glycemic index e bua ka sekhahla sa ho phatloha ha lik'habohaedreite maling le phello ea tsona e tobileng maemong a tsoekere. Ha lijo tse nang le index e phahameng ea glycemic (GI) li kena 'meleng, e qala ho eketsa index ea tsoekere ka potlako, e leng se amang boemo ba bophelo ba motho ea nang le lefu la tsoekere, a ka ntlafatsoang feela ka ente e eketsehileng ea insulin.

Ho boloka boemo ba tsoekere bo tloaelehileng, ho hlokahala hore u khethe lijo tse nang le GI e tlase, nako le nako ka GI e tloaelehileng, 'me ha ho joalo hore ha ua lokela ho ja lijo tse nang le index e phahameng ea glycemic. Empa ke lipontšo life tse nkoang li tloaelehile? Se latelang ke lenane la karohano ea GI:

• Ho tloha likarolo tse 0 ho isa ho tse 50 - letšoao le tlase,
• Ho tloha ho 50 ho isa ho 70 diyunara - sesupo sa karolelano,
• Ho tloha ho 70 le holimo, UNIT e phahame.

Ntle le lenane, le kenyeletsang lethathamo la lihlahisoa tse lumelletsoeng, o tlameha ho nahanela melao ea kalafo ea bona ea mocheso. Ho joalo, ha ho halatsuoa kapa ho ferekantsoe le tlatsetso ea oli e ngata ea meroho, GI ea lihlahisoa tse lumelletsoeng e nyoloha haholo.

U ka pheha lijo ka mekhoa e latelang:

1. Pheha
2. Ka microwave
3. Ho multicooker, mode "khatello"
4. Bakeng sa banyalani
5. Stew le oli e nyane ea meroho,
6. Grill bake.

Se ke oa nahana hore lijo tsa motho ea nang le lefu la tsoekere ke khetho e itekanetseng, hobane lenane le lumelletsoeng le kenyelletsa litholoana, meroho le lihlahisoa tsa liphoofolo tse lokelang ho ba teng lijong tsa letsatsi le letsatsi.

Ho tsoa lijong tse amohelehang u ka pheha lijana tse fapaneng - li-salads, lijana tse thata tsa lehlakoreng, casseroles, soufflé ea curd esita le lino.

Lihlahisoa tsa liphoofolo

Lijo tsa tlhaho ea liphoofolo ke mohloli oa bohlokoa oa matla bakeng sa letsatsi lohle. Sena se kenyelletsa lihlahisoa tsa nama, offal, mahe, lebese le lihlahisoa tsa lebese le bolila.

Ha o ja nama lenaneng le lumelletsoeng, o lokela ho tlosa letlalo le mafura ho hang, ha a na letho le ka thusang, ke k'holeseterole e seng e le kotsi 'meleng.

Mahe a phehiloeng a lumelloa ho lefu la tsoekere ka mofuta ofe kapa ofe, GI ea yolk ke 50 IU, mme protheine ke 48 IU, tumello ea letsatsi le letsatsi e lumelloang ke lehe le le leng. Ha u le tseleng, e na le k'holeseterole e ngata. Mahe a ka sebelisoa bakeng sa ho pheha casseroles le soufflé curd.

Ho tsoa ho nama ho bohlokoa ho emisa khetho ho:

1. Kuku - GI ke 0 LIHOLO,
2. Rabbit - GI ke 0 LIHOLO,
3. Lerese la likhoho - GI e lekana le PIERES 35,
4. Turkey - GI ke 0,
5. Nama ea khomo - GI ke 0.

Lihlahisoa tsena tse nang le tsoekere e phahameng li ke ke tsa etsa hore li tsohe, empa ho e-na le hoo li ntlafatsa 'mele ka lintho tse hlokahalang tsa trace le livithamini, kahoo o ka pheha, ka mohlala, li-cutlets tsa likhoho bakeng sa mofuta oa 2 diabetes.

Lihlahisoa tsa lebese le lebese le bolila li na le calcium e ngata ebile li loketse lijo tsa mantsiboea tse bobebe. Mona ke lethathamo la bona:

• Lebese - PIERES 30,
• Yoghur e se nang lebitso - LIHOLO tse 35,
• Kefir - likarolo tse 15,
• Chese e se nang mafura bakeng sa chisi - li-unit tse 30,
• Lebese la skim - li-unit tse 25.

Ho tloha ho chisi ea cottage, o ka pheha mefuta eohle ea lino tse bobebe ebe oa li ja bakeng sa lijo tsa hoseng, o li tlatselletsa le litholoana. Mona ke e 'ngoe ea tsona - u tla hloka ligrama tse 200 tsa chisi e nang le mafura a tlase, lehe le le leng, ligrama tse 50 tsa motsoako oa litholoana tse omisitsoeng (liapole tse omisitsoeng le lifeiga), sinamone ntlheng ea thipa, le monate ha o lakatsa.

Curd e kopantsoe le mahe le litholoana tse omisitsoeng, tse kenngoeng pele metsing a belang bakeng sa metsotso e 20. Otla leqhubu ka blender ho fihlela mokelikeli o le mong o fumaneha. Kamora ho fetisetsa hlobo ea silicone ebe u kenya microwave metsotso e 15. Kamora nako ena, fetisetsa souffle e felisitsoeng ka poleiti ebe u fafatsa ka sinamone.

Se latelang ke lenane la hore na ke lijo life tse ke keng tsa jeoa lijong tsa letsatsi le letsatsi:

1. Curd - 70 LIHOLO,
2. Beef Strogan - MAHALA a 58,
3. Letsoai le bolila - Likotoana tse 56,
4. Butter - 55 LITLHAKISO.

Hape, tlasa thibelo ea tlhapi efe kapa efe e mafura le nama - nama ea kolobe, konyana, mafura.

Ka mofuta ofe kapa ofe oa lefu la tsoekere, hangata bakuli baa ipotsa hore na ho ka jeoa lijo-thollo life e le hore ba se ke ba eketsa tsoekere ea mali? Maemong ana, khetho e pharaletse, molao o ka sehloohong ha se ho hlatsoa lijana tsa mahlakoreng ka botoro eseng ho noa lihlahisoa tsa lebese, kaha sena se eketsa kotsi ea ho ba le tsoekere maling.

Porridge e lokela ho kenyelletsoa lijong tsa letsatsi le letsatsi, ho ipapisitsoe le lipalo - e 'ngoe e tla ba likhaba tse 4 tsa lijo-thollo tse tala. ka lebaka la dikahare tse phahameng tsa furu, lijo-thollo li kenya letsoho ho feteng ha sethepu sa ka mpeng.

Mabele a lumelletsoeng a nang le index e tlase ea glycemic:

• Porridge - 40 PIERES,
• Buckwheat - 50 PIA,
• Perlovka - diyuniti tse 22,
• Raese e sootho (e sootho) - MAHALA a 45.

Barley le buckwheat li na le livithamini le likarolo tsa bohlokoa tsa trace, ka hona, lijo-thollo tsena tse peli li lokela ho hlaha lijong tsa mokuli ea nang le lefu la tsoekere.

Lihlahisoa tse Phahameng:

• Lero - 70 LITHOLOANA tse 70,
• Semolina porridge - 70 LITHOLOANA:
• Oatmeal - MAHALA a 66.

Hoa hlokomeleha hore oatmeal, fatše ho ba phofo (oatmeal), e na le index e tlase ea glycemic.

Tšebeliso ea meroho e lumelloa ka bongata bo sa lekanyetsoang, ehlile ke e leng lenaneng. Empa ho na le likotsi tse itseng. Mohlala o hlakileng oa sena ke lihoete. E ka jeoa e le tala (GI = 35 PIECES), empa ha e phehiloe e na le sesupo se phahametseng karolelano ea bohareng (GI = 70 PIECES). Ho fokotsa index ea eona e phehiloeng, ho hlokahala hore o phehe lihoete ka likoto tse kholo, puree tlasa thibelo e phethahetseng.

Litapole tse phehiloeng li na le GI ea Li-PIECES tse 65, le litapole tse khotliloeng tsa LI-PESO tse 90, ka lebaka la ts'ebeliso ea tsona lijong, boemo ba tsoekere ea mali bo tla eketseha ka potlako. Empa haeba o ntse o sa khone ho mamella ho ba sieo ha litapole lijong, ho kgothaletsoa ho e inela ka metsing a batang ho fokotsa GI - hona ho tla siea starch e fetelletseng.

Se latelang ke lenane la lihlahisoa tse lumelletsoeng ho latela index ea bona:

1. Broccoli - LIHOLO TSE 10,
2. Onion - LIHLOOHO TSE 10,
3. Likomkomere - 10ED,
4. Pepere e tala 10 PIECES,
5. Pepere e khubelu - LIHOLO tse 15,
6. K'habeche e tšoeu e bosoeu - LIHLOOHO TSE 15,
7. Lihloaare tse tala - likarolo tse 15,
8. Kholifulawa - 15,
9. Garlic - LIHOLO tse 20,
10. Tomoso - li-unit tse 15.

Ho tsoa ho meroho ha ho lokisoe lisaladi feela, empa le lijana tse ling ka foromo ea sechu le e phehiloeng. Sena e ka ba sejana se setle sa nama le tlhapi. Ikutloe u lokolohile ho kopanya meroho e fapaneng - ntlheng ena, ha ho na lithibelo bakeng sa lefu la tsoekere.

Lero li ka etsoa ka lihlahisoa tsa meroho, haholo-holo langa le le lej - li na le livithamini le liminerale tse ngata tsa bohlokoa, empa lino tsa litholoana li thibetsoe ka botlalo.

Haeba ho fapana le sena, o ka nwa 70 ml ea lero, e neng e entsoe ka metsi pele, ka karolo e le 'ngoe ho isa ho e meraro.

Litholoana li bapala karolo ea bohlokoa phepong ea motho ea nang le lefu la tsoekere, kaha li na le livithamini le fiber tse ngata, tse thusang ho tlosa chefo 'meleng, le ho potlakisa tšebetso ea lik'habohaedreite le mafura.

Ho fuoa litholoana letsatsi le leng le le leng e ka ba karolo ea boraro ea lijo tsohle. Empa haeba u rata lijo tse monate le tse bolila, ho ka etsahala hore li eketse tekanyetso ea tsona ea letsatsi le letsatsi.

Li-vithamine tse ngata li boetse li fumanoa peel ea lamunu. Seno se nang le phepo e ntle se etsoa ka lipeele tsa tangerine. Bakeng sa ho sebeletsa e le 'ngoe, u hloka likhaba tse peli tsa peel e khabisitsoeng hantle, e tlatsitsoeng ka 200 ml ea metsi a belang mme e tšeloe bonyane metsotso e mehlano. Tee e joalo ea tangerine e tla eketsa ho hanela ha mmele ts'oaetso le ho kokobetsa tsamaiso ea methapo.

Ho litholoana, ho lumelloa tse latelang:

• Ntlafatso - LIHOLO tse 15,
• Lemon - 20 unit,
• Morara - LIPAKI TSE 22,
• Cherry - 22 LIHOLO,
• Pomegranate - 35 unit,
• Plum - 25 LIHOLO, 25
• Pear - 35 unit,
• Liapolekose tse omisitsoeng - MABAPI A 30,
• Liapole - 30 LIHLOOHO,
• Liapolekose tse omisitsoeng - MABAPI A 30,
• Cherum plum - likarolo tse 25,
• Orange - LIHOLO tse 30,
• Perekisi - 35 unit,
• Li-ramatiki - likarolo tse 30.

Ho molemo ho ja litholoana tsa lijo tsa hoseng, kaha li ntse li na le tsoekere 'me' mele o hloka ho ikoetlisa bakeng sa ho monya hoa eona. Khetho e ntle ea lijo tsa hoseng ke salate ea litholoana e halikiloeng ka yoghur e sa koaeloang kapa kefir.

U ka sebelisa li-decoctions tsa litholoana tse omisitsoeng - sena se tla thusa ho eketsa boits'ireletso ba mmele le ho etsa hore ts'ebetso ea seterata e sebetse hantle. Ho lokisa karolo ea letsatsi le letsatsi ea decoction, o tla hloka motsoako oa ligrama tse 50 tsa litholoana tse omisitsoeng (liapole tse omisitsoeng, morara o omisitsoeng, li-prunes) - tsena tsohle li tšeloa ka 300 ml ea metsi a belang mme o tšeloe bonyane metsotso e 10.

E 'ngoe ea likhetho tsa salate ea litholoana:

1. Litapole tsa kharenate - Likotoana tse 15,
2. Apole e le 'ngoe e tala
3. Half a orange
4. Likarolo tse tharo tse thata,
5. 200 ml ea yoghur e sa koaeloang kapa kefir.

Khaola litholoana ka li-cubes tse kholo, eketsa kharenate le 200 ml ea yogurt e sa koaeloang. Ho molemo ho se phehe lijo tsa hoseng joalo pele u li sebelisa e le hore u boloke lihlahisoa tse phethahetseng.

Lijusi, le haeba li entsoe ka litholoana tse nang le index e tlase ea glycemic, li na le tšusumetso ho tsoekere ea mali. Sena sohle se hlalositsoe habonolo feela - ha ho na fiber ea juices.

Sisteme ea matla

Ts'ebetso ea ho ja lijo le eona e lokela ho etsahala ho latela morero o ikhethileng. Kahoo, lijo li lokela ho ba li-fractional, ka likarolo tse nyane, makhetlo a 5-6 ka letsatsi, le linako tse lekanang, ka ho khetheha ka nako e le 'ngoe. Sena sea hlokahala e le hore makhopho a makhopho a itokisetse ho ikoetlisa le ho leka ho hlahisa "insulin" ea hormone ka mokhoa o moholo (ke ea mofuta oa bobeli oa lefu la tsoekere).

Mokuli ea lefu la tsoekere o hloka ho sebelisa metsi a bonyane lilithara tse peli ka letsatsi, empa o ka khona ho bala palo e lakatsehang ho latela likhalori tse jeoang ka letsatsi, kahoo khalori e le 'ngoe e lekana le millilita e le' ngoe ea metsi.

Sehlahisoa se fe kapa se fe se sa laeloang ke endocrinologist se lumelloa ho jeoa feela kamora ho buisana le ngaka.

Ka tlhahlobo e kang lefu la tsoekere, mokuli o tlameha feela ho ba motho ea ikarabellang le ea nang le taeo e le hore a laole boemo ba tsoekere maling le hore a se ke a qholotsa a se na mabaka.

Ka video e sehloohong sena, ngaka e tla tsoela pele ka sehlooho sa phello ea lijo ka tsoekere ea mali.

Bakeng sa kalafo ea manonyeletso, babali ba rona ba sebelisitse DiabeNot ka katleho. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

• E tsitsisa maemo a tsoekere nako e telele
• E khutlisa tlhahiso ea insulin ea "pancreatic"

Ke litholoana tsa mofuta ofe tse ka bang le tsoekere ea mali?

• 1 Litholoana tse eketsang tsoekere ea mali
• 2 Litholoana Tse Fokotsang Tsoekere
• 3 Melemo ea lefu la tsoekere

Litholoana ke litholoana tse lero le tse tsoekere tse nang le livithamini tse ngata tsa lihlopha tse fapaneng, li-micro le li-macro tse ngata, fiber, pectin, acid acid. Ho lefu la tsoekere, o hloka ho ja litholoana tse nang le tsoekere e tlase ea mali. Tsena li kenyelletsa liapole (ho sa tsotelloe 'mala) le lipere, monokotsoai: cranberries, raspberries, li-blackberry, aronia le redan, curls e ntšo le e khubelu, viburnum, fragole (e na le li-antioxidants tse ngata, kahoo boemo ba tsoekere ea mali bo theoha ka potlako). Plum le perekisi, cherry plum le apricot, cherries le cherries, mahapu le melon lia lumelloa. Ho litholoana tse ntle, tse tsoang kantle ho naha, tsoekere e fokotseha ka morara, kharenate, lilamunu, phaenapole, kiwi le Lemons. Ho fumana molemo o moholo, o hloka ho ja litholoana le meroho ka linako tse itseng.

Litholoana tse eketsang tsoekere ea mali

Banana, lifeiga, morara le mehla ke li-exotic tse eketsang tsoekere ea mali, joalo joalo li thibetsoe. Li-Mandarin tse nang le tsoekere e phahameng ea mali ha li lakatsehe (tsona feela tse tsoang sehlopheng sa lamunu) ka lebaka la boemo bo phahameng ba lik'habohaedreite. Lino tse sa tsoa pepesoa tse nang le tsoekere e ngata. Ba tlatsa manyeme haholo, ba eketsa tsoekere ea mali. Mokhelo ke linoko le lero la kharenate. Batho ba sa tšoaroeng ke mafu a mala le acidity e phahameng ba lumelloa lero lena, empa ke ba tlhaho feela. Likhetla ha lia lumelloa ho noa tsoekere ka lebaka la tsoekere e ngata le lisebelisoa tse seng tsa tlhaho. Ba tahiloe ka likhahla tse nyane hape butle, ntle le ho eketsa tsoekere.

E ncha e thusa ho ntlafatsa metabolism, e lokolla 'mele chefo, ho chefo, e thibela nts'etsopele ea atherosulinosis le ho fokotsa kotsi ea ho ba le stroke.

Khutlela tafoleng ea litaba

Litholoana Tse Fokotsang Tsoekere

Ha u khetha litholoana tse phetseng hantle bakeng sa batho ba nang le lefu la tsoekere, index ea bona ea glycemic (GI) e nkoa e le sesupo sa phello ea sehlahisoa se jeoang sethaleng sa tsoekere ea mali. Lenane la "glycemic" le tlase le re kamora ho ja litholoana tse joalo tsoekere ea mali e tla nyoloha butle, 'me ha GI e le matla, tsoekere e nyoloha ka potlako.

U ka ja liseke tse 'maloa tsa mahapu, empa ka thata ho fihlela lihora tse 17.

Empa eseng lintho tsohle ka nako e le 'ngoe tse tsoang lenaneng lena li ka jeoa ka letsatsi le le leng, ho hlokahala hore u li tsamaise ka thato ea hau le ho latela seo u se batlang. Khetha ho tatso ea hau le ho latela litloaelo tsa ts'ebeliso. Ho molemo ho ja litholoana lipakeng tsa lijo tse kholo, empa ho ja litholoana tsa ho qetela ha hoa lokela ho feta kamora lihora tse 17. Li lokela ho jeoa li sa phehoa, li se na tsoekere kapa li le lerootho, 'me haeba li phehiloe ka tsoekere (jeme) kapa tsoekere (compote), li tla thibeloa hang-hang.

Khutlela tafoleng ea litaba

Melemo ea Litholoana tsa Lefu la tsoekere

Litholoana bakeng sa motho e mong le e mong, haholo-holo ba lefu la tsoekere, li na le thuso haholo:

• phahamisa boits'ireletso
• tlatsa 'mele ka livithamini tse ngata, li-micro le micro e ngata, li-acid acid, fiber,
• etsa hore tshebetso e sebetse hantle,
• nka lik'hemik'hale tse feteletseng, tlosa chefo, chefo, chefo,
• thibela ponahalo ea li-cholesterol plaque le ho fokotsa tsoekere ea mali,
• eketsa hemoglobin,
• ama hantle ts'ebetso ea methapo le ho ntlafatsa tšebetso ea boko,
• laola boima ba 'mele bakeng sa botenya, chesa mafura a mmele,
• e folisa letlalo, e ntlafatsa letlalo.

Liapole le lipere li na le fiber, pectin, livithamini le liminerale, tse nang le phello e ntle tsamaisong ea gastrointestinal. Litholoana tsa citrus - lamunu, grapefruit, lemone - li na le mefuta e 'meli ea fiber (e qhibilihang le e sa qhekelleheng), livithamini, haholo-holo vithamine C, ka hona li khothaletsoa ho sebelisoa hanngoe ka letsatsi letsatsi le leng le le leng ho boloka patency le elasticity ea methapo ea mali. Kiwi le phaenapole li na le li-enzyme tse khethehileng tse chesang mafura, tseo ka linako tsohle li loketseng lefu la tsoekere. Cherry e na le coumarin, e leng ntho e thibelang ho etsoa ha methapo ea mali le ho khothaletsa ho kopana ha bona hape. Li-raspberries le li-gooseberries li na le lintho tsa antioxidant tse fokotsang ts'ebetso ea botsofali. Blackcurrant e matlafatsa methapo ea mali, saturate e nang le vithamine C. Strawberry le fragole li na le magnesium le potasiamo, e bohlokoa bakeng sa li-pathologies tse tsoang tsamaisong ea pelo le mali, li na le thepa ea antioxidant e fokotsang maemo a tsoekere ea mali.

Lingoloa tsa setsebi sa bongaka

Litholoana tse eketsang tsoekere ea mali ha li khothaletsoe batho bao tsoekere ea mali e fetang se tloaelehileng, ke hore, hyperglycemia e shejoa ka lebaka la tlolo ea metabolism ea carbohydrate. Lisosa tse ka sehloohong tsa hyperglycemia ke lefu la tsoekere (ho fokotseha hoa tlhahiso ea insulin), mathata a ho ja, khatello ea maikutlo, ts'oaetso le ts'oaetso ea ho ruruha. Hape le khaello ea vithamine B7 (biotin), e amehang ho metabolism ea carbohydrate mme e ikarabella maemong a tsoekere maling.

Ka hona, ho tseba hore na ke litholoana life tse eketsang tsoekere ha ho na thuso ho batho ba nang le lefu la tsoekere le batho ba lekang ho tlosa liponto tse eketsehileng.

Ke litholoana life tse eketsang tsoekere?

Ha motho a ja litholoana tse eketsang tsoekere ea mali, moroalo ho manyeme oa eketseha, ka lebaka leo o hloka ho hlahisa insulin e ngata. Haholo-holo bakeng sa lijo tse nang le lik'habohaedreite, ho na le index ea glycemic (Glycemic Index, GI). Lenane lena le "lekanya" phello ea lik'habohaedreite tsa lijo tsoekere e maling, ke hore, e bonts'a hore na tsoekere e kae e nyoloha. Ha index ena e phahama, le boemo ba tsoekere ea mali bo eketseha ka sekhahla. GI e phahameng - 70 kapa ho feta, mahareng - ka bophara ba 55-69, e tlase - tlase ho 55.

Joale a re boneng hore na index ea glycemic ea litholoana tse tsebahalang haholo e teng lijong tsa rona ke efe. Ka tsela, re kenyelitse litholoana tse ling lenaneng lena, re tšepa hore tlhahisoleseling ena e ke ke ea e-ba ea lefeela.

Lenane la maemo a tlase a glycemic ke: li-cherry (22), morara (25), lipere (37), liapole (39), plums (38), fragole (40), liperekisi (42), lilamunu (44), libanana tse holileng ka bohareng (54) )

Lenane le tloaelehileng la glycemic le bonoa ho litholoana le monokotsoai joalo ka mango (56), papaya (56), apricots (57), kiwi (58), morara (59), libanana tse butsoitseng (62), melon (65), phaenapole (66) ) Watermelon (72) le mehla (146) li na le index e phahameng ea glycemic.

Re lokela ho hopola hore litsebi tsa phepo e nepahetseng li bua ka litholoana tse eketsang tsoekere ea mali, tse nang le index ea glycemic e mahareng le e phahameng.

Ke litholoana life tse eketsang tsoekere? Ehlile, ho monate! Re lokela ho hopola hore tatso e monate ea litholoana e fana ka sucrose, tsoekere le fructose. Sucrose ke disaccharide mme e ka eketsa tsoekere ea mali kapele haholo. Libaka tsa pele tse ka har'a secrose li na le liperekisi (6 g ka 100 g ea litholoana tse ncha), melon (5.9 g), plums (4,8 g) le li-tangerine (4,5 g ka litholoana tse 100).

Glucose le fructose ke li-monosaccharides. Glucose ke tsoekere ea li-atom tse tšeletseng (tsoekere ea morara kapa hexose), morara (7.3 g ka ligrame tse 100 tsa monokotsoai), li-cherries le li-cherries (5.5 g) li ruile haholo ho eona.

Fructose e tsoekere habeli joaloka tsoekere 'me ho bonolo ho e sefa ho feta sucrose. 'Me ho e fetola glycogen (e hlahang ka har'a sebete), insulin ha e hlokehe. Morara (7.2 g ka 100 g ea monokotsoai), liapole (5.5 g), mapeare (5.2 g), li-cherries le li-cherries (4,5 g), mahapu (4,3 g ka 100) li khetholloa ke sethala se phahameng sa fructose. g pulp). Ho latela litaba tsa tsoekere e 'ngoe, baetapele ba sa qotsoang ke batseteli (ba fetang 30%), liphaenapole (16%), pere le banana (12%), li-cherries tse monate (11.5%).

Se ke oa lebala hore bakeng sa ts'ebetso e tloaelehileng ea 'mele - ho fana ka lisele ka matla le ts'ebetsong ea lits'ebetso tse ngata tsa biochemical - tsoekere e bohlokoa haholo. Haeba u latela lijo tse matla kapa u ikoetlisa ka matla, maemo a tsoekere a mali a ka fokotseha, 'me a lebisa ho hypoglycemia. Sena se ama bophelo bo botle. Joale litholoana tse eketsang tsoekere ea mali lia pholoha.

Seo u ka se khethang ea lefu la tsoekere?

Ha re nahana ka litholoana tse lumelletsoeng, hoa hlokahala ho hlokomela hore index ea bona ea glycemic ha ea lokela ho feta lintlha tse 55-70, ha letšoao le le holimo, litholoana li hanyetsoa tsoekere le tsoekere e phahameng ea mali. Haeba u latela keletso ena e bonolo, u ka boloka boemo ba glycemia bo le boemong bo lekaneng.

Ha mokuli a tšoeroe ke bokuli ba mofuta oa pele, bo fumanoang a sa le monyane, motho oa tseba hore na litholoana tsa mofuta o fe li ka jeoa ka tsoekere e phahameng ea mali, mme ho molemo ho hana.

Ka lefu la tsoekere la mofuta oa bobeli, lintho li fapane, ts'oaetso ea methapo ea mafu e ama batho ho feta batho ba baholo, ba thatafalloang ke ho etsa bocha, ba fetola mekhoa ea bona ea ho ja e ntlafalitsoeng ho theosa le lilemo.

E le hore u se ke ua etsa phoso ka khetho, u hloka ho ja mefuta e sa tsoakoang e bolila kapa e bolila ea litholoana, tsoekere le mefuta e monate haholo ea litholoana:

1. senya boemo ba mokuli hampe,
2. e tla baka phetoho e bohale tsoekere ea mali.

Ho hopoloe hore lino tse nang le litholoana li kotsi le ho feta ho tloha ponong ea lefu la tsoekere ho feta litholoana tseo seno se noeng ho sona. Lebaka le bonolo, lero ke metsi feela ntle le fiber, ha se karolo ea hoqetela e abetsoeng ho fufuleloa ha tsoekere ke 'mele.

U ka ja mefuta ena ea litholoana: liapole, lipere, lilamunu, litholoana tsa morara, lemone. Ho na le lithibelo mabapi le tšebeliso ea melon, phaenapole, mahapu le mango. Haeba litholoana li ne li ka sebetsoa hape ka mokhoa o nepahetseng, index ea glycemic e tla ba holimo le ho feta. Ka hyperglycemia, u ke ke ua ja litholoana tse ngata tse omisitsoeng, haeba ngaka e lumella ho omisa, li tla be li beha litholoana ka nako e telele ka metsing a batang.

Monokotšoai o tla boela o be le thuso:

• lingonberry
• cranberries
• hawthorn
• gooseberry
• currant e khubelu
• sea ​​buckthorn.

Ke tšobotsi ea hore monokotšoai ona o ka kenngoa habonolo kalafo ntle le ho ts'oenyeha ka ho eketsa palo ea tsoekere ho bona. Li-dessert li lokiselitsoe motheong oa monokotsoai, empa ntle le tsoekere e tšoeu e nkeloang monate le tlhaho. Leha ho le joalo, ho molemo ha mokuli a ja litholoana le monokotsoai ka sebopeho sa tsona sa tlhaho.

Ho etsahala hore mokuli oa lefu la tsoekere a jeoe ke lijo tse tšoanang, o batla ho inkela litholoana tse thibetsoeng. Tabeng ena, litholoana li arotsoe likotoana, li jeoa ka mekhahlelo e 'maloa, ka ho khetheha hoseng. Ka lebaka leo, kalafo e tla tlisa thabo ka mpeng mme e ke ke ea baka tsitsipano 'meleng, mathata a glycemia.

Hoa hlokahala ho ithuta mokhoa oa ho bala litekanyetso tse sireletsehileng tsa litholoana, hobane esita le litholoana tse lumelletsoeng li ka ba kotsi ka ts'ebeliso e sa lekanyetsoang:

1. ho khothalletsoa ho khetha tholoana e lekanang letsohong la motho ea tsoekere,
2. haeba ho ne ho sa khonehe ho fumana tholoana e nyane, e mpa e arotsoe likarolo.

Tšebeletso e ntle ea monokotsoai e lekana le senoelo se le seng sa boholo bo tloaelehileng, empa mahapu kapa mahapu ha a lokela ho jeoa ka leqhetsoana le le leng moong o le mong.

Ho na le leqheka le leng le thusang ho theola sekhahla sa phetoho ea lik'habohaedreite ho tsoekere - ja litholoana hammoho le linate, chisi kapa bohobe bo bongata ba lijo-thollo.