U ka ja eng ka lefu la tsoekere: melao le metheo ea lijo tse phetseng hantle le se boleloang ke GI

Lijo tse ngata li na le tsoekere. E le hore 'mele o khone ho e hlakola le ho e monya, makhopho a hlahisa insulin. Haeba ka lebaka la pherekano ts'ebetsong ea setho sena (e kanna ea tsoaloa kapa ea bakoa ke lefu), insulin e khaotsa ho hlahisoa, ho hlaha lefu la mofuta oa 1.

Bakuli ba tloaetseng ho nka insulin le ho latela mokhoa oa ho ja ba phela bophelo bo bolelele, bo khotsofatsang

Boloetse bona bo kenyelletsa ho ja insulin kamehla ka ntle - ka tsela ea liente. Lijo tse khethehileng le tsona lia hlokahala.

Phepo e nepahetseng bakeng sa mofuta ona oa lefu la tsoekere e bolela ho hana lik'habohaedreite tse potlakileng - bao ho arohana ha bona hang-hang ho phahamisang boemo ba tsoekere maling. Likhabohaedreite tse nkang nako e telele lia hlokahala.

Ho lefu la mofuta oa 2, ka lebaka la ho se sebetse hantle, lisele li lahleheloa ke kutloisiso ea tsona ea insulin. Ka lebaka leo, tsoekere e khaotsa ho kenngoa ka bongata bo lekaneng, ho bolelang hore boemo ba eona bo lula bo eketseha. Ho ja ka mokhoa o sa laoloang oa lik'habohaedreite ntlheng ena ho ka lebisa boemong bo boima, 'me lijo li lokela ho ikemisetsa ho laola ts'ebeliso ea lihlahisoa tse nang le lik'habohaedreite le ho khutlisetsa kutloisiso ea lisele ho insulin.

Mabapi le ho kenella ka mpeng le mathata a ho hlohlona - maldigestion syndrome, bala mona.

Ho sitoa ho latela lijo ho ka lebisa ho hypoglycemia kapa hyperglycemia., ke hore, ho theoha ho matla kapa ho eketseha ho matla ha tsoekere ea mali. Sena se ka baka ho akheha le lefu. Ka hona, lijo tse nepahetseng tsa lefu la tsoekere ke karolo ea bohlokoa ea kalafo le mokhoa oa bophelo.

Ntho ea pele eo u lokelang ho e etsa ha u fumana matšoao a lefu la tsoekere ke ho fokotsa lijo tseo u li jang. Ke eng e ke keng ea jeoa, le hore na ho ka ba joang, neng, joang, hona ka bongata - tsena tsohle li tla buuoa ke ngaka ho boeletsi ha lipelaelo li netefatsoa.

Lijo tse nepahetseng ke karolo ea mantlha ea kalafo le mokhoa oa bophelo bakeng sa mafu a mefuta ea 1 le 2.

E ne e le hore batho ba mofuta oa 1 ha ba phele halelele. Joale, ka lebaka la litokisetso tsa insulin tsa sejoale-joale le lijo tse thata, bakuli ba ka phela bophelo bo bolelele, bo felletseng ka lithibelo tse fokolang. Bala ka matšoao a lefu la tsoekere ho bana tlhahlobisong e arohaneng.

U ka ja joang le lefu la tsoekere la mofuta oa 1?

Palo ea lik'habohaedreite tse jetsoeng motšehare e lokela ho lumellana le boemo ba insulin e nkuoeng - ona ke molao-motheo oa phepo e nepahetseng bakeng sa lefu la tsoekere la mofuta oa 1. Li-carbohydrate tse potlakileng li thibetsoe. Tsena li kenyelletsa khekhe, litholoana tse tsoekere le lino, le pastries.

Litsebi tsa tsoekere li lumelloa ho ja nama le meroho, empa u tla tlameha ho lebala ka mefuta e mafura, nama e halikiloeng le e tsubiloeng

Lik'habohaedreite tsa cleavage tse liehang - tsena li kenyelletsa, ka mohlala, lijo-thollo - li tlameha ho ba teng ka tekanyetso e laoloang ka hloko. Motheo oa lijo tsa lefu lena e lokela ho ba liprotheine le meroho. Palo e eketsehileng ea livithamini le liminerale le eona ea hlokahala.

Ho etsa hore ho be bonolo ho hlophisa lijo bakeng sa bakuli ba nang le lefu la tsoekere la 1, ho qalile mohopolo oa "unit unit" (XE). Ena ke tekanyo ea lik'habohaedreite tse fumanehang halofong ea sengoathoana sa bohobe ba rye bo nkiloeng e le moeli.

E lumelloa ho ja ho tloha 17 ho isa ho 28 XE ka letsatsi, mme ka nako e le 'ngoe palo ena ha ea lokela ho feta 7 XE. Lijo li lokela ho ba tse qaqileng - makhetlo a 5-6 ka letsatsi, ka hona, mokhoa o lumelletsoeng oa likarolo o arotsoe ke palo ea lijo. Lijo li lokela ho etsoa ka nako e ts'oanang ea letsatsi, ntle le ho siuoa.

Tafole ea lijana tsa bohobe:

Mona ke lijo tsa mofuta oa 1 tsoekere tseo u ka li jang ntle le lithibelo:

• zucchini, likomkomere, mokopu, squash,
• sorrel, spinach, salate,
• eiee e tala, radish,
• li-mushroom
• pepere le tamati
• kholifulawa le hop e tšoeu.

Li na le lik'habohaedreite tse fokolang hoo li sa nkoang e le XE. Ho hlokahala hape ho ja lijo tsa protheine: tlhapi, nama, mahe, chisi e nang le mafura a mangata le chisi, lijo-thollo (ntle le semolina le raese), lihlahisoa tsa lebese, bohobe ba Wholemeal, eseng litholoana tse monate haholo ka bongata.

Lijo tsa beke le beke tsa lefu la tsoekere la mofuta oa 1

Re fana ka phepo e lekantsoeng ea matsatsi a 7:

Lijoa tsa hoseng

Lunch

Tee e phahameng

Lijo tsa mantsiboea

Mantahaharese e senang,
Likhoele tse 2 tsa chisi e thata,
tee kapa kofiLikamore tsa meroho e ncha,
Li-cutlets tse 2 tsa mouoane oa likhoho,
hop e phehiloeng
borsch ho moro o loankhalase ea kefirlikamore, selae sa khoho ea khoho Labobeliproteke omelet,
veal e phehiloeng,
tamati
tee kapa kofisalate e ncha ea meroho, porilla ea mokopu, sefuba sa khoho se phehiloengLi-cheesecakes tse 3hop e halikiloeng, tlhapi e phehiloeng Laborarokh'abeche e halikiloeng ntle le raese,
bohobe ka thatosalate e ncha ea meroho, nama e halikiloeng kapa tlhapi, biri ea koro ea durum'mala oa lamunucottage chisi casserole Laboneoatmeal holim 'a metsi,
litholoana tse ling
likhahla tse 'maloa tsa chisi
teeasene e nang le mafura a mangata, selae sa bohobe le nama e phehiloengli-biscuitslinaoa tsa avatar, nama e halikiloeng kapa tlhapi Labohlanoli-dumplings tse botsoa ka chisi ea ntloaneng,
khalase ea kefir,
litholoana tse omisitsoengsalate, litapole tse halikiloeng, compote e se nang tsoekerelero ntle le tsoekere, mokopu o phehiloengpatties ea nama ea steamed, salate ea meroho Moqebelosalmon e nang le letsoai le hanyenyane, lehe le phehiloeng, tee kapa kofihop e halikiloeng, borsch e se nang mafura ntle le ho e halika, selae sa bohobe ba ryeli-rolls tsa bohobe, kefirfillet ea khoho ea steamed, lierekisi tse ncha kapa li-eggplant tse kentsoeng Sontahabuckwheat metsing, khoho e fuoengsopho ea hop ka khoho ea khoho, khoho ea khohochisi ea chisi, plums e nchakhalase ea kefir, libiskiti, apole

Video ea tsoekere ea mofuta oa 1:

U ka ja joang le lefu la tsoekere la mofuta oa 2?

Nutla ea Lefu la tsoekere la Mofuta oa 2 ho bolela ho hana bongata bo boholo ba lik'habohaedreite. Haeba sena se sa laoloe, joale 'mele o tla khaotsa ho amohela tsoekere ka botlalo, boemo ba eona bo tla eketseha, bo tla baka hyperglycemia.

Lijo tse nang le lik'habohaedreite tse tlase bakeng sa tsoekere ea mofuta oa 2 li kenyelletsa meroho, linaoa, lijo tsa leoatleng, litholoana, lebese le lijo-thollo kaofela

Ho ja khalori le hona ho lokela ho ba le moeli. Lijo li lokela ho lekana le lik'halori 'me li aroloe ka makhetlo a 5-6 ka letsatsi. Etsa bonnete ba hore o ja ka nako e le 'ngoe.

Palo e kholo ea lik'habohaedreite e lokela ho jeoa halofo ea pele ea letsatsi, mme palo ea likhalori tse kenang 'meleng e lokela ho lumellana le litšenyehelo tsa matla tsa nnete.

Monko o ka nooa, empa ka bongata. Sebelisa li-sweeteners. O ka ba le seneke se monate, ke hore, lino tse tsoekere kaofela li lokela ho ea lijong tse kholo feela. Ka mekhoa e tšoanang, u lokela ho ja meroho e nang le fiber e ngata. Sena se tla fokotsa ho kenngoa ha tsoekere maling. Hape o lokela ho fokotsa palo ea letsoai, mafura a liphoofolo, joala, lik'habohaedreite tse rarahaneng. Li-carbohydrate tse potlakileng li lokela ho lahloa ka ho felletseng.

Khafetsa ke kopana le 'nete ea hore bakuli ba nang le lefu la tsoekere la mofuta o mong o sa sebeliseng insulin qalong ha ba nke lefu lena ka botebo ebile ha ba potlakele ho tlohela mekhoa ea ho ja.

Ho lumeloa hore haeba lefu le sa hloke insulin, joale tsohle ha li tšabe letho. Ho joalo haholo ka batho ba baholo. Leha ho le joalo, maikutlo a hore ho ke ke ha ba le letho le tsoang ho liswiki tse 'maloa le likhalase tse' maloa tsa veine e monate bakeng sa letsatsi la phomolo ha lea nepahala.

Ke leboha feela ka kalafo le ho ja kamehla, ho ke ke ha khoneha feela ho laola boemo ba tsoekere, empa hape le ho khutlisa kutlo e lahlehileng ho insulin. E 'ngoe hape Khopolo e fosahetseng e lumelletsoeng e lumellang lijo ho tsoekere e sa ts'oenyehe.

Ha se nnete, ho na le mekhabiso e mengata, ho kenyelletsoa lijana tsa matsatsi a phomolo, tse tla khahlisa gourmet e fe kapa e fe.

Litsebi tsa 2 tsa lefu la tsoekere li lokela ho nahana ka index ea glycemic index (GI) ea lihlahisoa. Ha e phahame haholo, sehlahisoa sena se potlakela ho baka tsoekere ea mali. Ka hona, lijo tse nang le GI e phahameng li lokela ho tloheloa, 'me lijo tse nang le lefu la tsoekere la mofuta oa 2 e lokela ho ba lijo tse nang le GI e tlase (haholo) le e bohareng.

Lijo tse lumelletsoeng tse nang le index ea glycemic e tlase le e bohareng:

Lijo tsa beke le beke tsa mokuli oa lefu la tsoekere la mofuta oa 2

Re fana ka lethathamo la lihlahisoa tse lumelletsoeng matsatsi a 7 bakeng la lefu la tsoekere la mofuta oa 2 oa lefu:

Lijoa tsa hoseng

2-oh lijo tsa hoseng

Lunch

Tee e phahameng

Lijo tsa mantsiboea

MantahaBuckwheat e otlolohileng, cheesecake e tsoekere, teesalate e ncha ea rantipolesopho ea meroho e se nang nama, litapole tse phehiloeng, sechu sa nama, apole e sa fuoengli-kefir tse nang le mafura a tlase tse nang le monokotsoai o mocha kapa o leqhoatlhapi e phehiloeng e nang le mafura a tlase, hop e jeoang Labobelili-porridge ka metsi a tsoang ho "o" Hercules ", tee e nang le lebesechisi e nang le mafura a tlase e nang le liapole tse nchasalate ea leoatleng, borscht ea limelaLehe le phehiloeng ka bonolo, compote e omisitsoeng ea litholoana ntle le tsoekereTurkey goulash, litlolo tse phehiloeng li khabisitsoe Laborarochisi ea curd, tamati, teeapricot e ncha le monokotšoai o monateveal ea limela ea veallitholoana hanyane hanyane ka lebeseli-mushroom broccoli Labonechicory ka lebese, lehe le phehiloeng hantlekefir e nang le mafura a tlase e nang le monokotsoai le litholoanasopho ea k'habeche ea meroho, harese ea perela, tlhapi e phehiloenglialmondesefuba sa khoho se phehiloeng, celery, goulash ea mahe Labohlanolijalo tsa koro tse lenngoeng, bohobe ba rye, yogurt ea tlhaho ntle le lisebelisoa, kofiberry jelly e nang le tsoekere e nkang sebaka sa tsoekeresopho ea li-mushroom ka meroho, li-meatball, li-zucchini tse hlatsoitsoengapole e sa koaeloang, tee e talalinaoa tse tau tse tala, linaoa tsa nama ea tlhapi ka har'a sela e tala Moqebelomatlhare ka lebese, monokotsoaibohobe ba lijo-thollo, salate ea litholoana e ncha e nang le linatesopho ea sorele e nang le nama ea khomo ea nama ea khomocurd-karoti zrazy, lero la meroholihlapi tsa steamed, salate e ncha ea meroho Sontahalero la berry, casserole ea chatesandwich ea bohobe ea mohloaare e nang le salate e tala le herring ea pele e nosetsoangsopho ea linaoa ho nama ea bobeli moro, mouoane cutletkhalase ea kefirzander fillet, meroho

Ntle le moo, re khothaletsa ho shebella video e nang le likhetho tsa lijo tsa hoseng tsa lefu la tsoekere:

Lefu la tsoekere ha se polelo. Ka lithethefatsi tsa sejoale-joale le lijo tse nepahetseng, mokuli a ka phela ka tsela e felletseng. Mofuta oa phepo e nepahetseng bakeng sa lefu la tsoekere ntlheng ka 'ngoe e hlokahala ho latela lintlha tse' maloa: boteng ba lefu lena, ho ikoetlisa 'meleng, ho ba teng kapa ho ba sieo ha mathata a tšoanang.

Lethathamo la lijo tse lumelloang tsa lefu la tsoekere ho buisanoa le ngaka, hammoho le litaba tsa khalori ea lijo tsa letsatsi le letsatsi. O tla u joetsa hore na GI le XE ke eng le ho u thusa ho bala palo ea bona. Bophelo bo tsoetseng pele ba mokuli bo tla itšetleha ka tsebo ena.

Seo u ka se noang le lefu la tsoekere

Boholo ba bakuli ba leka ho lekola lijo tsa bona. Ha ba je lijo tse se nang thuso ebile ba leka ho etsa hore lijo li be le thuso hape li leka-lekane kamoo ho ka khonehang. Empa ha se motho e mong le e mong ea shebelletseng hore na o noang. Litsebi tsa lefu la tsoekere ha lia lokela ho noa lino tse tahang, lino tse tsoang ka jareteng, tee e matla, kvass, soda e tsoekere.

Haeba u batla ho noa, u lokela ho khetha lino tse latelang:

• e ntse e le metsi a liminerale kapa metsi a hloekisitsoeng,
• lero le senotsoeng
• jelly
• compotes
• Tee e fokolang
• tee e tala
• Litlama litlama le litlatsetso,
• Lijusi tse nchafalitsoeng (empa li hlapolotsoe feela),
• lihlahisoa tsa lebese la skim.

Lingaka ha li khothaletse bakuli hore ba noe kofi. Empa bo-rasaense ba pakile hore kofi e na le lintho tse ngata tse hlokahalang le tse hlokahalang, ho kenyelletsa li-antioxidants tse thusang ho thibela nts'etsopele ea lihlahala. Li na le lijo-thollo tse ngata le linoleic acid, e thibelang lefu la ho nyekoa ke pelo, lichapo le li-pathologies tse ling tsa CVS. Ka hona, o ka noa kofi ka bokuli ba tsoekere, ntho ea bohlokoa ke hore kofi ke ea tlhaho ebile e na le tsoekere.

Melao ea mantlha ea ho ja ka mokhoa o phetseng hantle

Motho e mong le e mong ea nang le lefu la tsoekere o lokela ho tseba hore na a je eng ha a na lefu la tsoekere. Ho ja lijo tsohle ka tatellano ho silafetse ke bophelo bo botle.

Lijo life kapa life, ho kenyelletsa le bokuli ba tsoekere, li na le litšobotsi le melao ea eona.

Pheko ea phepo e nepahetseng:

• thibelo ea tšebeliso ea lik'habohaedreite,
• Phokotso ea lijo tsa khalori,
• Lijo tse matlafalitsoeng
• Lijo tse hlano ho isa ho tse tšeletseng ka letsatsi,
• lijo ka nako e tšoanang
• ho ntlafatsa lijo ka livithamini tsa tlhaho - meroho le litholoana (ntle le liswiti, haholo-holo li-Persimmons le mehla),
• ho ja lijo tse nyane
• ho kenyeletsoa nako e telele lipakeng tsa lijo,
• Ho etsa moralo o tsotellang lihlahisoa tsa GI,
• Ho fokotsa tšebeliso ea letsoai
• ho hana ho ja mafura, linoko, linoko, lijo tse halikiloeng,
• ho hana ho noa joala le sopho e tsoekere, hammoho le lijo tse bobebe le lijo tse potlakileng,
• pheko ea tsoekere le tse tsoekere tse tsoang tlhaho: fructose, sorbitol, stevia, xylitol,
• tšebeliso ea tse phehiloeng, tse phehiloeng ka ontong le lijo tse tsamaeang.

Lijo tse nepahetseng ke senotlolo sa bophelo bo botle

Litsebi tsa lefu la tsoekere, ho sa tsotelehe mofuta oa lefu lena, le lokela ho latela lijo tse nepahetseng le tse phetseng hantle:

1. Bakeng sa ho boloka insulin e tloaelehileng, o hloka ho ba le lijo tsa hoseng tse felletseng.
2. Sejo se seng le se seng se lokela ho qala ka salate ea meroho. Sena se etsa hore ho be bonolo ho tloaelo ea mekhoa ea metabolic le khalemelo e boima.
3. Lijo tsa ho qetela ha lia lokela ho etsahala pele ho lihora tse tharo pele ho robala.
4. Lijo tse jang li lokela ho ba le mocheso o loketseng. Ka lefu la tsoekere, o ka ja lijana tse futhumetseng le tse itekanetseng.
5. Li-lids li ka nooa e ka ba halofo ea hora pele ho lijo, kapa ka mor'a metsotso e 30. Se ke oa noe metsi kapa lino nakong ea lijo.
6. Ho bohlokoa ho latela regimen. Ho ja makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi ho thusa ho thibela keketseho e matla ea tsoekere ea mali.
7. Lijo li lokela ho matlafatsoa ka lihlapi tse mafura a tlase, lihlahisoa tsa lebese tse nang le mafura a mangata, meroho le litholoana, lijo-thollo.
8. Litsebi tsa tsoekere li lokela ho hana tsoekere le lihlahisoa life kapa life.
9. Likahare tsa khalori tse nepahetseng tsa letsatsi le letsatsi ke 2400 kcal.
10. Ho bohlokoa ho lekola sebopeho sa lik'hemik'hale tsa lijana. Karolo ea lik'habohaedreite tse rarahaneng lijong tsa letsatsi le letsatsi ke 50%, protheine - 20%, mafura - 30%.
11. Letsatsi le halofo ea lilithara tse hloekisitsoeng kapa liminerale e ntse e le metsi.

GI (glycemic index) - ke eng

Sehlahisoa se seng le se seng se na le GI ea sona. Ho seng joalo, e bitsoa "bohobe" - XE.Mme haeba boleng ba phepo e nepahetseng bo nka hore na ho tla fetoloa limatlafatsi tse kae hore e be matla bakeng sa 'mele, joale GI ke sesupo sa digestibility ea lihlahisoa tsa carbohydrate. O bontša hore na lihlahisoa tsa "carbohydrate" li ananeloa kapele hakae, ha li ntse li eketsa tsoekere ea mali.

Litsebi tsa tsoekere li ka ja eng ka lijo # 9

Bakuli ba bangata, kaha ba utloile lentsoe "ja", ba le nka e le polelo. Ba lumela hore lijo tsa bona li tla lekana hanyane. Ebile, ho joalo. Phekolo ea phepo ea lijo bakeng sa lefu lena e kenyelletsa ho fokotsa tekanyo ea khalori, tšebeliso e rarahaneng le ho kenyelletsoa ha lik'habohaedreite tse bonolo. Lijo tse nang le phepo e ntle li ka ba tsa phekola ebile li monate. U hloka feela ho tseba hore na ba nang le lefu la tsoekere ba ka ja eng.

Ho ja lijo tse nepahetseng ho tla u thusa ho lokisa boima ba 'mele le ho boloka maemo a tloaelehileng a insulin.

Bakuli ba lumelloa ho sebelisa lihlahisoa tse latelang:

• Bohobe Mohlomong, ke bohobe bo sootho kapa lihlahisoa tse etselitsoeng batho ba lefu la tsoekere. Tloaelo ea letsatsi le letsatsi ke 300 g. Ts'ebeliso ea mabele, lijo-thollo tse felletseng le bohobe ba Borodino le tsona lia lumelloa.
• Sopho. Ho lakatseha hore lijana tsa pele li ne li phehiloe ka har'a meroho ea meroho.
• Nama e nang le mafura a tlase (veal, nama ea khomo, mmutla, khoho) le tlhapi: pike perch, carp, cod. Mokhoa o mong le o mong oa ho pheha, ho halika feela ha o khethoe.
• Mahe le omelet. U ke ke ua ja lehe le fetang le le leng ka letsatsi. Ts'ebeliso e mpe ea sehlahisoa sena e na le keketseho ea cholesterol.
• Lihlahisoa tsa lebese (lebese le se nang skim, chisi ea chisi, kefir, yogurt, lebese le halikiloeng le phehiloeng, li-yoghurts tsa tlhaho).
• Cheese (e sa qhekelloang ebile e se mafura).
• Monokotšoai le litholoana: morara, litholoana tse tala, liapole, kiwi. Ts'ebeliso ea bona ha e thusa feela ho eketsa tsoekere, empa hape e fokotsa cholesterol e kotsi.
• Meroho: hop, tamati, likomkomere, li-radishing, meroho.
• Mahe (a lekantsoe).
• Lino: lino-mapholi, litokisetso tsa limela, metsi a nang le liminerale.

Lihlahisoa tsena kaofela li ka jeoa ke batho ba lefu la tsoekere. Empa ntho ea bohlokoa ke ho boloka tekanyo nthong e ngoe le e ngoe. Lijo ha lia lokela ho ba mafura. Hape u ka se noe joala.

Lihlahisoa tse amohetsoeng batho ba nang le foromo e itšetlehileng ka insulin

Psychology ea mofuta oa pele kapa lefu la tsoekere le itšetlehileng ka insulin e tšoauoa ka matšoao a matla, nete ke hore o hloekile mme o tsamaisana le takatso ea lijo. Ntle le ts'ebeliso ea insulin, ho bohlokoa ho tseba hore na batho ba nang le lefu la tsoekere ba ka ja eng. Lijo tse thehiloeng hantle ke tsela e molemohali ea ho boloka bophelo bo botle le bophelo bo botle.

Lijo tsa batho ba nang le lefu la tsoekere ka mofuta oa pele oa lefu la tsoekere le tšoana le phepelo ea bakuli ba mofuta oa bobeli. E lumelloa ho sebelisa: metsi a liminerale tse se nang kh'abeche, lijo tsa leoatleng le litlhapi tsa mefuta e nang le mafura a fokolang, porilla ea oat le li-buckwheat, meroho, lihlahisoa tsa lebese tse nang le mafura a mangata, mahe a phehiloeng le nama ea lijo.

Ho tšoaroa ke lefu la tsoekere, ho hlokahala hore o theolle 'mele bonyane hanngoe ka khoeli le halofo,' me u tšele lijo tsa buckwheat kapa kefir hang ka beke. Sena se tla thusa ho lokisa boima ba 'mele le ho thibela mathata a lefu lena.

Tafole ea nomoro ea 9 bakeng sa pathology

Hangata, bakuli ba laeloa ho latela tafoleng ea lijo No. 9. Lijo li kenyelletsa lijo tse tšeletseng ka letsatsi, ho sa kenyelelloe lijo tse mafura, lijo tse halikiloeng, lijo tse nokiloeng ka linoko, lijo tse tsubang, lijo tse letsoai le liswiti. Boleng ba matla ba lijo tsa letsatsi le letsatsi ha boa lokela ho feta 2500 kcal. O ka ja lijo tsa tsoekere tse lokiselitsoeng ka tsela efe kapa efe, ntle le ho halika.

Ke eng e sa khoneheng ka lefu la tsoekere: lihlahisoa tse lumelloang le tse thibetsoeng, li-sampole tsa menu

Motho e mong le e mong ea tšoeroeng ke bokuli bo tebileng o lokela ho tseba se sa khoneheng ka lefu la tsoekere. Ts'ebeliso e mpe ea lihlahisoa tse mpe e tletse ho senyeha.

Lihlahisoa tse fanoeng lenaneng li lokela ho lahloa:

• Tsoekere E khothalelitsoe ho nkeloa sebaka ke li-sweeteners.
• Ho baka Lijo tse joalo ha li khothaletsoe mothating oa tsona. Ntle le ho ba le tsoekere e ngata, li boetse li na le lik'hilojule tse ngata tse se nang phello e ntle maling tsoekere ea mali.
• Nama e mafura le lihlahisoa tsa litlhapi.
• Lijana tse tsubelletsoeng le lijo tse ka makotikoting. Lihlahisoa tse joalo li na le index e phahameng ea glycemic.
• Mafura a tsoang ho phoofolo, mayonesiise.
• Lebese le mafura a mangata.
• Lihlahisoa tsa semolina le lijo-thollo, hammoho le bijoux.
• Meroho. Meroho e itseng e ka se jeoe le lefu la tsoekere, empa haeba u sa khone, o lokela ho fokotsa ts'ebeliso ea eona haholo kamoo ho ka khonehang: litapole, zucchini tse halikiloeng.
• Litholoana tse monate.
• Lino: seno-mapholi se tsoekere, sopho e tšetsoeng kahare kapa ea mabenkele, likhomphutha, tee e ntšo e matla.
• Lijo-thollo, lipeo, li-chip.
• Li-sweets. Bakeng sa mofuta ofe kapa ofe oa lefu la tsoekere, haholo-holo bakeng la boitšisinyo, tšebeliso ea ice cream, jeme, chokolete ea lebese e thibetsoe.
• Lino tse tahang.

Lihlahisoa tse lumelletsoeng le tse thibetsoeng: tafole

Phepo e nepahetseng hammoho le ho hlahisoa ha insulin ke senotlolo sa bophelo bo botle. Ho latela lijo kapa ho sebelisa meriana ho mokuli e lokela ho ba bophelo bohle. Ena ke eona feela tsela ea ho boloka tsoekere e tloaelehileng ea mali. Se ka jeoang le se sa lumellaneng le lefu la tsoekere se ka bonoa tafoleng.

Ho ja ho lumelletsoe:

• metsi a hloekisitsoeng kapa metsi a liminerale,
• tee e fokolang, kofi,
• li-mushroom
• lierekisi tse tala
• radish
• radish
• li-turnips
• linaoa tse tala
• meroho
• lihoete
• li-beet
• eggplant
• pepere
• khábeche
• likomkomere
• tamati.

Tšebeliso e lumelletsoeng:

• mahe
• monokotsoai
• litholoana
• sopho
• croup
• bohobe
• malee (lierekisi, linaoa, lensisi),
• litapole
• mahe a linotsi
• chisi tse nang le mafura a tlase
• lihlahisoa tse tlase tsa lebese,
• soseji e nang le mafura a tlase,
• lihlahisoa tsa nama le lihlapi.

E thibetsoe ho ja:

• lino tse tahang
• morara
• libanana
• Persimmons
• mehla
• lipompole (ice cream, jeme, lollipops, cookies,
• tsoekere
• peo ea soneblomo
• lijo tse ka makotikoting
• lihlahisoa tse tsubelletsoeng le tse soseji,
• nama e mafura le lihlahisoa tsa lihlapi,
• lihlahisoa tsa lebese tse mafura,
• mafura a liphoofolo.

Mokhoa oa ho khutlisa lihlahisoa tse kotsi

Bakuli ba thibetsoe ho ja lijo tse nang le khalori e phahameng, kaha lihlahisoa tse joalo li baka tsoelo-pele ea lefu lena le ho senyeha ha litlamorao tsa lithethefatsi.

Lihlahisoa tse kotsi li ka nkeloa sebaka ke tse nang le thuso, tse loketseng sebopeho:

• Bohobe bo bosoeu bo ka nkeloa sebaka ke lihlahisoa tsa phofo ea bona ea rye.
• Li-sweets le lino - monokotšoai le lijo tse tsoekere tse tsoekere.
• Mafura a liphoofolo - mafura a meroho.
• Lihlahisoa tsa nama e mafura le chisi - lihlahisoa tse nang le mafura a tlase, li-avocados.
• Cream - lihlahisoa tsa lebese tse nang le mafura a tlase.
• Ice cream - chisi tse thata, lijo tsa leoatleng, linaoa.
• Biri - lihlahisoa tsa lebese tse halikiloeng, nama ea khomo, mahe.
• Soda e monate - li-beet, lihoete, li-legam.
• Sausage - lihlahisoa tsa lebese.

Motsoako oa Beke le beke

U ka etsa lethathamo la letsatsi le leng le le leng kapa hang bakeng sa beke kaofela u le mong, ka ho nahana ka se ka khonehang le se sa khoneheng ka lefu la tsoekere. Ka tlase ho na le lenane la likhakanyo bakeng sa beke.

Letsatsi la pele.

• Lijo tsa hoseng: salate e nang le likomkomere le k'habeche, oatmeal, tee e fokolang.
• Snack: apole kapa kefir.
• Lijo tsa mantsiboea: sopho ea meroho, squash casserole, tholoana e entsoeng ka litholoana.
• Sekhahla: Casserole ea cottage chisi.
• Lijo tsa mantsiboea: li-porridge tsa buckwheat, fillet ea khoho e phehiloeng, lero.

Letsatsi la bobeli.

• Lijoa tsa hoseng: lebese la mokopu oa lebese, kissel.
• Mok'huk'hu: li-cookies tsa biscuit.
• Lijo tsa motšeare: borsch e lean, makhapetla a nyalothe a nang le pollet e halikiloeng, tee e tala.
• Sekhahla: yoghur.
• Lijo tsa mantsiboea: sechu sa zucchini, kefir.

Letsatsi la Boraro

• Lijo tsa hoseng: lehe le phehiloeng, sandwich ea chisi, kofi.
• Snack: apole e halikiloeng.
• Lijo tsa lijo tsa mantsiboea: sopho ea tlhapi, li-porridge tsa buckwheat, li-meatball tsa khōhō tse halikiloeng, lero la tamati.
• Snack: lamunu.
• Lijo tsa mantsiboea: lebese la raese ea lebese, shrimp e phehiloeng, lebese le halikiloeng le halikiloeng.

Letsatsi la bone.

• Lijoa tsa hoseng: Omelet, sandwich ea chisi, tee.
• Snack: salate le tamati, likomkomere le pepere ea tšepe.
• Lijo tsa mantsiboea: hop, tlhapi e halikiloeng, compote.
• Sekhahla: jelly e tala.
• Lijo tsa mantsiboea: turkey e phehiloeng, lero la tamati.

Letsatsi la bohlano.

• Lijo tsa hoseng: mokopu o phehiloeng, apple compote.
• Sekhahla: apole e le 'ngoe.
• Lijo tsa motšehare: sopho ea li-mushroom, oatmeal, lero la rantipole.
• Sekhahla: kefir.
• Lijo tsa mantsiboea: li-roll tsa hop tse botsoa, ​​yogurt.

Letsatsi la Boraro

• Lijo tsa hoseng: chisi ea chate, kofi.
• Snack: lero la apole le libiskiti.
• Lijo tsa lijo tsa mantsiboea: sopho e entsoeng ka likhoho le khoho, tlhapi e halikiloeng e halikiloeng.
• Snack: salate ea meroho.
• Lijo tsa mantsiboea: cutlet ea nama ea khomo, oatmeal, lero la rantipole.

Letsatsi la bosupa.

• Lijoa tsa hoseng: phofo ea mokopu, tee e tala.
• Snack: litholoana life kapa life tse lumelloang.
• Lijo tsa mantsiboea: sopho e entsoeng ka raese, pepere e halikiloeng ka khoho, lero la tamati.
• Snack: salate ea meroho, sandwich ea chisi.
• Lijo tsa mantsiboea: li-porridge tsa buckwheat, k'habeche ea stewed, kefir.

Lijo li ka ba tse tšeletseng. Empa ntho ea bohlokoa ke hore lijo tsa ho qetela ha lia lokela ho ba kamora lihora tse tharo pele ho robala.

Phekolo ea lijo tsa lefu la tsoekere ha e thata, empa ea hlokahala. Lenane la lihlahisoa tse lumelloang ha le lenyane, kahoo phepo e ke ke ea e-ba monotonous. Ntho ea bohlokoa ke ho utloisisa hore phepo e nepahetseng e nang le bokuli ke senotlolo sa bophelo bo botle le ho boloka maemo a tsoekere a mali a tloaelehileng.