Mofuta oa lijo tsa 2 tsa lefu la tsoekere: tafole ea sehlahisoa

Selemo se seng le se seng, lefu la tsoekere la mofuta oa 2 le fetoha lefu le atisang ho hlaha. Ho feta moo, bokuli bona bo lula bo sa phekolehe, 'me kalafo ea antidiabetes e fokotseha haholo ho boloka bophelo bo botle ba mokuli le ho thibela nts'etsopele ea mathata a maholo.

Kaha lefu la tsoekere ke lefu le bakoang ke mathata a metabolic, a bohlokoa ka ho fetisisa kalafong ea lona ke lijo tse matla tse kenyang lijo tse nang le lik'habohaedreite le mafura a mangata.

Pheko ena ea ho ja e thusa ho boloka maemo a tsoekere a mali ka tlhaho ka tlhaho, ntle le ho eketsa tekanyetso ea lithethefatsi tsa insulin le tse theolelang tsoekere.

Lenane la Glycemic

Kajeno, litsebi tse ngata tsa endocrin li lumela hore phepo e tlase ea nama ea nama ea kolobe e na le tšusumetso e kholo ho fetisisa lefu la tsoekere la mofuta oa 2. Ka mokhoa ona oa phepo, mokuli o khothalletsoa ho sebelisa lijo tse nang le index ea glycemic e tlase haholo.

Lenane la glycemic ke letšoao le fuoeng lihlahisoa tsohle ntle le mokhelo. E thusa ho tseba palo ea lik'habohaedreite tseo li nang le tsona. Ha index e le holimo, lihlahisoa tsa lik'habohaedreite tse eketsehileng li na le menyetla ea ho eketseha ha tsoekere ea mali.

Lenane le phahameng ka ho fetisisa la glycemic le na le lihlahisoa, tse kenyelletsang palo e kholo ea tsoekere kapa starch, tsena ke liswisi tse fapaneng, litholoana, lino tse tahang, lino tsa litholoana le lihlahisoa tsohle tse bakiloeng ke phofo e tšoeu.

Le ha ho le joalo, ho lokela ho hlokomeloe hore ha se linotsi tse ngata tsa nama ea nama ea kolobe tse mpe li tšoanang ho bakuli ba nang le lefu la tsoekere. Batho ba nang le lefu la tsoekere, joalo ka batho bohle, ba hloka lijo tse nang le lik'habohaedreite tse rarahaneng, tseo e leng mohloli o ka sehloohong oa matla bakeng sa kelello le 'mele.

Li-carbohydrate tse bonolo li kenngoa kapele ke 'mele' me li baka phallo e matla ea tsoekere ea mali. Empa 'mele o hloka nako e ngata ea ho thula lik'habohaedreite tse rarahaneng, nakong eo tsoekere e kenang butle-butle maling, e thibelang boemo ba tsoekere ho nyolohela maemong a thata.

Lihlahisoa le index ea bona ea glycemic

Lenane la glycemic le lekantsoe ka likarolo tsa 0 ho isa ho 100 kapa ho feta. Ka nako e ts'oanang, letšoao la diyuniti tse 100 le na le tsoekere e hloekileng. Kahoo, ha karolo ea tlhahiso ea glycemic e atametse ho 100, e na le tsoekere e eketsehileng.

Leha ho le joalo, ho na le lihlahisoa tseo boemo ba tsona ba glycemic bo fetang letšoao la li-unit tse 100. Sena se bakoa ke taba ea hore lijong tsena, ntle le lik'habohaedreite tse bonolo, ho na le mafura a mangata.

Ho latela index ea glycemic, lihlahisoa tsohle tsa lijo li ka aroloa ka lihlopha tse tharo tse latelang:

1. Ka index ea "glycemic" e tlase - ho tloha ho likoto tse 0 ho isa ho tse 55,
2. Ka index e akaretsang ea glycemic - ho tloha ho tse 55 ho isa ho tse 70,
3. Ka index ea "glycemic" e phahameng - ho tloha ho li-unit tsa 70 le kaholimo.

Lihlahisoa tse tsoang sehlopheng sa ho qetela ha li lokele phepo e nepahetseng mofuteng oa 2 oa lefu la tsoekere, kaha li ka baka tlhaselo ea hyperglycemia mme ea lebisa ho glycemic coma. E lumelloa ho li sebelisa feela maemong a sa tloaelehang haholo le ka bongata bo fokolang haholo.

Lenane la lihlahisoa tsa glycemic le susumetsoa ke lintlha tse kang:

1. Sebopeho. Ho ba teng ha fiber kapa ja lijo ka har'a sehlahisoa sa lijo ho fokotsa haholo indices ea glycemic. Ka hona, hoo e batlang e le meroho eohle e bohlokoa haholo ho batho ba nang le lefu la tsoekere, ho sa tsotellehe 'nete ea hore ke lijo tsa nama ea nama ea kolobe. Ho ts'oana le raese e sootho, bo-oatmeal le bo-rye kapa bohobe ba korong,
2. Mokhoa oa ho pheha. Bakuli ba lefu la tsoekere ba tšoaelitsoe tšebeliso ea lijo tse halikiloeng. Lijo tse nang le lefu lena ha lia lokela ho ba le mafura a mangata, kaha sena se thusa ho eketsa boima ba 'mele bo eketsehileng mme se ntlafatsa ho hloka insulin ha insulin. Ntle le moo, lijo tse halikiloeng li na le index ea "glycemic" e phahameng.

Lijana tse phehiloeng kapa tse nang le mafura li tla ba molemo ho lefu la tsoekere.

Lenane la limela la meroho le meroho e nyolohang:

Joalokaha tafole e bontša ka ho hlaka, meroho e mengata e na le index ea glycemic e tlase haholo. Ka nako e ts'oanang, meroho e na le livithamini le liminerale tse ngata tsa bohlokoa, mme ka lebaka la thepa e phahameng ea fiber ha e lumelle tsoekere ho kenngoa maling kapele haholo.

Ntho ea bohlokoahali ke ho khetha tsela e nepahetseng ea ho pheha meroho. Meroho ea bohlokoa ka ho fetisisa e entsoe kapa e phehiloe ka metsing a nang le letsoai hanyane. Lijana tse joalo tsa meroho li lokela ho ba teng tafoleng ea mokuli oa lefu la tsoekere hangata kamoo ho ka khonehang.

Lenane la litholoana le litholoana:

Litholoana le monokotsoai o mongata o kotsi ho bakuli ba nang le lefu la tsoekere la mofuta oa 2, kahoo o lokela ho ba hlokolosi haholo, ho kenyeletsoa lijong tsa hau. Ho molemo ho fana ka likhahla tsa liapole tse sa lomosoang, lilamunu tse fapaneng le monokotsoai o bolila.

Lethathamo la lihlahisoa tsa lebese le index ea bona ea glycemic:

Ha se lihlahisoa tsohle tsa lebese tse nang le molemo ho tsoekere. Joalokaha u tseba, lebese le na le tsoekere ea lebese - lactose, eo hape e buang ka lik'habohaedreite. Ho ts'oaroa ha eona ho phahame haholo lihlahisoa tsa lebese tse nang le mafura tse kang tranelate e bolila kapa chisi ea chisi.

Ntle le moo, lihlahisoa tsa lebese tse mafura li khona ho eketsa k'holeseterole 'meleng oa mokuli mme li baka liponto tse eketsehileng, tse sa amoheleheng mofuteng oa 2 oa lefu la tsoekere.

Index ea Glycemic Index ea Lihlahisoa tsa Liprotheine:

Mefuta e mengata ea nama, likhoho le litlhapi li na le index ea glycemic, empa sena ha se bolele hore li ka jeoa ka bongata. Kaha sesosa se ka sehloohong sa lefu la tsoekere la 2 le boima haholo, ka lefu lena, hoo e ka bang lijana tsohle tsa nama ha li thibetsoe, haholoholo le mafura a mangata.

Melao ea phepo e nepahetseng

Lijo tsa lefu la tsoekere la mofuta oa 2 li kenyelletsa ts'ebetsong ea melao e 'maloa e tlamang.

Ntho ea pele le ea bohlokoahali ke ho tlosoa ho felletseng ha lijo tsa tsoekere le mofuta ofe kapa ofe oa lipompong (jeme, liswinki, likuku, likuku tse monate, jj.). Sebakeng sa tsoekere, o lokela ho sebelisa lino-tsoekere tse sireletsehileng, joalo ka xylitol, aspartame, sorbitol. Palo ea lijo e lokela ho eketsoa ho makhetlo a 6 ka letsatsi. Ho lefu la tsoekere, ho khothalletsoa ho ja khafetsa, empa ka likarolo tse nyane. Nako ea nako pakeng tsa lijo ka seng e lokela ho ba khutšoanyane, eseng lihora tse fetang tse tharo.

Batho ba nang le lefu la tsoekere ha baa lokela ho ja lijo tsa mantsiboea kapa ho ja haholo bosiu. Nako ea ho qetela ea ho ja ha ea lokela ho ba ka mor'a lihora tse peli pele ho robala. U boetse u hloka ho latela melao e meng e 'maloa:

1. Nakong ea motšehare pakeng tsa lijo tsa hoseng, lijo tsa motšeare le lijo tsa mantsiboea, mokuli o lumelloa ho ja litholoana le meroho e sa tsoa khuoa,
2. Litsebi tsa lefu la tsoekere li eletsoa ka matla hore li se ke tsa tlola lijo tsa hoseng, kaha li thusa ho qala mosebetsi oa 'mele kaofela, haholoholo, ho folisa metabolism, eo e leng eona taba ea bohlokoahali ho lefu lena. Lijo tsa hoseng tse loketseng ha ea lokela ho ba boima haholo, empa li thabisa pelo,
3. Lisebelisoa tsa kalafo bakeng sa mokuli ea lefu la tsoekere li lokela ho ba le lijo tse bobebe, tse phehiloeng ka nako eo kapa tse phehiloeng ka metsing, hape li na le mafura a fokolang. Pele u lokisa lijana tsa nama leha e le efe, ho hlokahala hore o khaole mafura ohle ho eona, ntle le mokokotlo, mme ho hlokahala hore o tlose letlalo ho likhoho. Lihlahisoa tsohle tsa nama e lokela ho ba tse ncha le tse phetseng hantle ka moo ho ka khonehang.
4. Haeba motho ea nang le lefu la tsoekere a le boima bo feteletseng, joale boemong bona, lijo ha lia lokela ho ba ka carb e tlaase feela, empa e nang le khalori e tlaase.
5. Ho mellitus ea lefu la tsoekere, motho ha a lokela ho ja li-pickles, marinade le nama e tsubeng, hammoho le linate tse letsoai, litlolo le lipompong. Ntle le moo, o lokela ho tlohela mekhoa e mebe, e kang ho tsuba kapa ho tahoa,
6. Litsebi tsa tsoekere ha lia haneloa ho ja bohobe, empa li lokela ho etsoa ka phofo ea premium. Ka lefu lena, bohobe bo lomeng le bo-rye boea le lijo-thollo, bo tla ba molemo haholo.
7. Hape, porridge, mohlala, oatmeal, buckwheat kapa poone, e tlameha ho ba teng ka har'a lijo.

Mokhoa oa lefu la tsoekere o lokela ho ba thata haholo, hobane ho kheloha hofeng ho ka baka ho senyeha ha boemo ba mokuli ka tšohanyetso.

Ka hona, ho lula ho le bohlokoa haholo ho bakuli ba nang le lefu la tsoekere ho beha hloko lijo tsa bona le ho latela kemiso ea letsatsi le letsatsi, ke hore, ho ja ka nako, ntle le ho phomola nako e telele.

1. Lijoa tsa hoseng: li-porridge tse tsoang ho oatmeal ka lebeseng - 60, lijusi tsa rantipole tse sa tsoa khuoa - likarolo tse 40,
2. Lijo tsa motšeare: para ea liapole tse halikiloeng - likarolo tse 35 kapa liapolesa ntle le tsoekere - 35 yuniti.
3. Lijo tsa motšeare: sopho ea pea - mayuniti a 60, salate ea meroho (ho latela sebopeho) - eseng ho feta 30, likotoana tse peli tsa bohobe ba lijo-thollo - likoto tse 40, senoelo sa tee (se betere ho feta se tala) - likoto tse 0,
4. Phutso ea mots'eare. Salate ea rantipole e halikiloeng ka li-prunes - tse ka bang 30 le 40 mayuniti.
5. Lijo tsa mantsiboea Buckwheat porridge e nang le li-mushroom - 40 le amayuniti a 15, likomkomere tse ncha - likoto tse 20, selae sa bohobe - likotoana tse 45, khalase ea metsi a nang le liminerale - likarolo tse 0.
6. Bosiu - mokotla oa kefir e mafura a tlase - likarolo tse 25.

• Lijoa tsa hoseng. Chese e nang le mafura a tlase e nang le linoko tsa mela - 30 le 30 unit, senoelo sa tee e tala - likarolo tse 0.
• Lijoa tsa hoseng tsa bobeli. Sekoa sa litholoana tsa Cranberry - 40, yuniti e nyane - li-unit tse 70.
• Lunch Sopho ea linaoa - likotoana tse 35, casserole ea tlhapi - 40, salate ea khabin - likoto tse 10, likoto tse 2 tsa bohobe - likoto tse 45, decoction ea litholoana tse omisitsoeng (ho latela sebopeho) - likoto tse ka bang 60,
• Phutso ea mots'eare. Sengoathoana sa bohobe se nang le chisi ea feta - likotoana tse 40 le tse 0, senoelo sa tee.
• Lijo tsa mantsiboea Leroho le sa jeoang - likotoana tse 55, selae se le seng sa bohobe - likotoana tse 40-45, tee.
• Bosiu - senoelo sa lebese la skim - likarolo tse 27.

1. Lijoa tsa hoseng. Li-pancake tse nang le morara o omisitsoeng - li-unit tsa 30 le 65, tee e nang le lebese - li-unit tsa 15.
2. Lijoa tsa hoseng tsa bobeli. Liapole tse 3-4.
3. Lunch Borsch ntle le nama - likotoana tse 40, tlhapi e halikiloeng e nang le meroho - 0 le likoto tse 5, likotoana tse 2 tsa bohobe - likoto tse 45, senoelo sa rosehip infusion - likarolo tse 20.
4. Phutso ea mots'eare. Salate ea litholoana - likoto tse ka bang 40.
5. Lijo tsa mantsiboea White hop e fuoeng li-mushroom - likarolo tse 15 le 15, selae sa bohobe 40 - diyuniti, senoelo sa tee.
6. Bosiu - yogurt ea tlhaho - likarolo tse 35.

• Lijoa tsa hoseng. Protein omelette - li-unit tse 48, bohobe ba lijo-thollo kaofela - likoto tse 40, kofi - 52 unit.
• Lijoa tsa hoseng tsa bobeli. Lero le tsoang liapole - 40 mayuniti, e Cracker e nyane - 70 yuniti.
• Lunch Sopho ea tamati - likotoana tse 35, fillet ea khoho e halikiloeng ka meroho, lilakane tse 2 tsa bohobe, tee e tala e nang le selae ea linoko.
• Phutso ea mots'eare. Sengoathoana sa bohobe se nang le curd boima - 40 le 45 unit.
• Lijo tsa mantsiboea Li-cutlets tsa lihoete tse nang le yoghur ea 55 le 35, li-unit tse 45, kopi ea tee.
• Bosiu - senoelo sa lebese likarolo tse 27.

1. Lijoa tsa hoseng. Mahe a mabeli ka mokotleng - likarolo tse 48 (lehe le le leng), tee e nang le lebese la 15.
2. Lijoa tsa hoseng tsa bobeli. Poleiti e nyane ea monokotsoai (ho latela mofuta oa - li-raspberries - likarolo tsa 30, fragole - likarolo tsa 32, jj.).
3. Lunch Sopho ea khábeche e nang le k'habeche e ncha e tšoeu - likarolo tse 50, litapole tsa litapole - mayuniti a 75, salate ea meroho - likotoana tse 30, likotoana tse 2 tsa bohobe - likoto tse 40, litholoana tse tsamaisoang - likarolo tse 60.
4. Phutso ea mots'eare. Cottage chisi e nang le likhalase - 30 le 40 unit.
5. Lijo tsa mantsiboea Steak ea batho ba nang le lefu la tsoekere ho tsoa litlhaping, tse besitsoeng - li-unit tse 50, salate ea meroho - li-unit tse ka bang 30, bohobe - likarolo tse 40, senoelo sa tee.
6. Bosiu - khalase ea kefir - 25 mayuniti.

Tataiso ea lijo tsa lefu la tsoekere e hlalositsoe videong ena.

Lintlha tsa phepo e nepahetseng mabapi le lefu la tsoekere la Mofuta oa 2

Mofuta ona oa bokuli o etsa hoo e ka bang 90% ea linyeoe tsohle tse fumanoeng. E ea fumanoa 'me hangata e hola sethaleng khaello ea phepo e nepahetseng le botenya. Ntle le boima ba 'mele, matšoao a latelang a sebopeho a bonoa:

• kamehla molomo o omileng le lenyora,
• bofokoli ba mesifa le mokhathala,
• ho ruruha haholo,
• letlalo la letlalo le boreleli hape butle pholiso ea maqeba le ho chesoa.

Haeba u tlohela matšoao a pele a lefu la tsoekere la mofuta oa 2 ntle le tlhokomelo 'me u lule u ja hampe lefu le tla tsoela pele.

Mehatong e tlang, ha ho sa khonahale ho phekola lefu lena ntle le lipilisi le liente tsa insulin. E ntse e fetoha lefu le matla la methapo ea pelo, pono e sa sebetseng hantle, ho nyeleha ha meno.

E felletse bofofu le ho khaoloa ha likarolo tse tlase - Liphetho tsa khafetsa tsa tsoekere e tsoetseng pele.

Lethathamo la Lihlahisoa le Lijo

Haeba lefu la tsoekere la mofuta oa 2 le sa ts'epeng insulin le fumanoa ka lebaka la tlhahlobo, inehela lik'habohaedreite tse potlakileng.

Pele ho tsohle, tsena li kenyeletsa. tsoekere, li-pastries tse fapa-fapaneng le pastry.

Palo ea li-carbohydrate tse rarahaneng (lijo-thollo, linaoa) li tla hloka ho fokotsoa, ho li nkele sebaka kopanela lijong meroho.

Ha e le ka lihlahisoa tsa nama le lebese, joale mona o lokela ho khetha mefuta ea lihlahisoa mafura a tlasehobane lijo tsena li na le lik'hilojule tse ngata. Ho fokotsa boima ba 'mele - sesosa se ka sehloohong sa lefu la tsoekere - boleng ba matla ba lijo tsa letsatsi le letsatsi ha ea lokela ho feta 1200 kcal bakeng sa basali le 1600 bakeng sa banna.

Lino-tsoekere tse nang le tsoekere (haholo-holo soda) hape netefatsoang.

Kofi le tee e ka natsoe ka tse fapa-fapaneng mefuta ea tsoekere, leha ho le joalo, le bona ha baa lokela ho kenella.

Thibelo e thata qobelletsoe bakeng sa lino tse tahang tsohle. Ha li na likhalori tse ngata feela, empa hape li mpefatsa boemo ba 'mele haholo ka lefu la tsoekere ka kakaretso.

Lithibelo tse thathamisitsoeng ho hang ha ho bolele ho tlohela menyaka ho ba le lijo tse monate. U ka pheha lijana tse fapaneng tse tsoang lijong tse lumelloang, 'me tse ling tsa lijo tse monate ha li thibetsoe ka botlalo. Tafole e ka tlase e tla u joetsa hore na u ka ja lijo life ka lefu la tsoekere la mofuta oa 2.

Joalokaha u bona ho tloha tafoleng, ha ho na lithibelo tse ngata haholo. Ka mokhoa o nang le bokhoni, o ka ja tse fapaneng le tse monate haholo, ntle le ho itela le liswiti.

Mefuta le lijo

Lijo tsa batho ba nang le lefu la tsoekere le sa hlokeng insulin nka hangata (lihora tse ling le tse ling tse 3-4), empa ka likarolo tse nyane.

Ho eletsoa ho ja letsatsi le leng le le leng ka nako e tšoanangmola ja lijo tsa hoseng ke ho tlameha, le ja lijo tsa mantsiboea - eseng kamora moo lihora tse 'maloa pele a robala.

Lijoa tsa hoseng ha lia lokela ho tlotsoa hobane lijo tse itseng li kenya letsoho ho sena tsitsipano ea tsoekere mading.

Ho ja khafetsa, empa eseng ho ema letsatsi lohle setofong, o ka pheha salate ea meroho e mengata ebe o baka nama e mafura a tlase ka ontong kapa fillet ea tlhapi.

Ebe mong le e mong lihora tse 3 ja ka likarolo tse nyane lijo tse phehiloeng, 'me ka linako tse ling o li noesa litholoana kapa kefir.

Kopano e 'ngoe le e' ngoe ea lijo e lokela ho aroloa likarolo tse 'ne, moo tse peli tsa tsona li boloketsoeng meroho' me e 'ngoe e le liprotheine le lik'habohaedreite tse rarahaneng.

Indasteri ea kajeno ea lijo e fana ka haholo mefuta ea tsoekere. Ka lebaka la ho ata ha lefu la tsoekere, baetsi ba lihlahisoa ba lula ba eketsa mefuta e fapaneng ea lihlahisoa tse ikhethang.

Kajeno o ka reka eseng feela fructose kapa linoko tse monate bakeng sa tee le kofi empa hape liswiti, likuku, chokolete.

Leha ho le joalo, motho ha a tšoanela ho itšetleha haholo ka liswisi tse seng kotsi, ho fana khetho ea litholoana.

Ha e le ka sopho ka mantsoe a mang, baa hlokoa, ba nkela nama e ruileng le moro oa litlhapi ka lehloa kapa meroho. Ha ho kgothaletswe ho beha lijo-thollo tse ngata haholo, bijoux kapa litapole ka sopho, hammoho le tatso ea eona ka tranelate e bolila, mayonnaise kapa meroho e halikiloeng.

Ka kakaretso ho Fry lijo life kapa life, esita le oli ea limela e sa rateheng. Nama le meroho li lokela simmer, pheha, baka le ho baka.

Ho tseba hore na ke lijo life tseo u ka li jang ka lefu la tsoekere la mofuta oa 2 le ho sebelisa tafole, o ka fola ka botlalo, ha u ntse u ja tse monate ebile li sa tsoane.

Tafole ea Lihlahisoa tsa Lefu la Tsoekere

Phepo e nepahetseng ke karolo ea bohlokoa eo batho ba nang le lefu la tsoekere ba ke keng ba e hlokomolohuoa. Lihlahisoa tse ngata tseo re li ratang li khona ho eketseha, kapa ho fapana le seo, litekanyo tse tlase tsa tsoekere ea mali, ka hona li bapala karolo e kholo maemong a bophelo bo botle.

Sena se bohlokoa haholo ho batho ba shebang tsoekere kamehla le ho e lekanya makhetlo a 'maloa ka letsatsi.

Melao ea Khetho ea Lihlahisoa

Tafole ea lihlahisoa tsa lefu la tsoekere e fapane le tekanyetso eo batho ba phetseng hantle ba e latelang. Ka lebaka la hore metabolism ea carbohydrate 'meleng oa motho ea kulang e haella, boemo ba glucose boa eketseha.

Haeba u khetha lijana tse e eketsang, u ka kopana le motsoako o joalo o sa thabiseng le o kotsi o kang hyperglycemic coma. Empa, haeba ha ho na tsoekere e lekaneng 'meleng, sena se boetse se aparetsoe ke boemo bo bitsoang hypoglycemia.

Litsebi tsa lefu la tsoekere li hloka ho boloka botsitso e le hore li se ke tsa oela maemong a joalo.

U kanna ua hloka ho fetola mokhoa oa bophelo oo u o tloaetseng 'me u fetole ka botlalo menyu ea letsatsi le letsatsi. E lokela ho ba carb e tlase.

Ha u rera lijo, u lokela ho latela melao-motheo e latelang:

• Ntle le lijo tsa hoseng, lijo tsa hoseng le lijo tsa motšehare - ho lokela ho ba le lijo tse ling tse pakeng tsa 2-3,
• Khalori ea khalori - boholo hoseng le lijong tsa mots'eare, hanyane bakeng sa lijo tsa mantsiboea,
• Pheta lijo tseo u rerileng ho li sebelisa ka matla a sebelisitsoeng,
• Etsa bonnete ba hore o ja fiber,
• Se ke oa ipolaisa tlala kapa hona ho ja haholo. Ho molemo ho ja lijo tse nyane.

Bakeng sa ho lekanya palo ea lik'habohaedreite lihlahisoa tsa batho ba nang le lefu la tsoekere, litsebi tsa phepo e nepahetseng li thehile lefapha le ikhethileng le bitsoang bohobe ba bohobe. E 'ngoe ea likarolo tse joalo ke 12 gr. lik'habohaedreite. Tloaelo ke likarolo tsa 18-25. Haeba ho na le tse 'maloa tsa tsona ka har'a sejana, u ke ke ua ikenya ho tsona.

Lenane la lihlahisoa tsa glycemic le bontša boholo ba phello ea tsona tsoekere ea mali. Haeba palo ena e phahame, u tla tlameha ho lahla ntho ena e ratehang, kapa u e sebelise ka bongata bo fokolang. Tloaelehileng - ho fihla ho 60 unit.

Lethathamo la lihlahisoa tse nang le thuso

Lijo tse nang le phepo e nepahetseng e lokela ho ba molao oa bophelo ba lefu la tsoekere, 'me letsatsi le leng le le leng ba tlameha ho bala index ea glycemic, dikahare tsa khalori le likarolo tsa bohobe. Lijo tse nepahetseng li laoloa ke meroho, litholoana tse seng monko, meroho, lijo tsa leoatleng, tlhapi e mafura a tlase le nama, chisi ea chisi, lijo-thollo.

Tsepamiso e lokela ho ba ho tsoekere e tlase:

• Lihlahisoa tsa morara - li na le vithamine C, limatlafatsi tse ngata le liminerale,
• Kiwi e na le fiber e ngata, batang mafura le ba hloekisang mali,
• Persimmon e ka jeoa, empa eseng haholo,
• Pomegranate lowers cholesterol, e matlafatsa methapo ea mali, e na le riboflavin mme e thusa ho eketsa hemoglobin,
• Ho na le likhalori tse fokolang ho liapole, li na le phepo e ntle haholo,
• Matsatsi ke mohloli oa fructose, empa u ka li ja ka bongata,
• Lemon - lebenkele la vithamine C,
• Mokopu - pulp e ka jeoa ntle le lithibelo, lero le tlosa cholesterol hantle,
• K'habeche - ka har'a lijo, tsoekere e lokela ho ba sebakeng sa pele, hangata e sebelisoa e le pheko,
• Onion - e lula e na le thuso.

Kashi ke motsoako oa bohlokoa. Sebakeng sa pele ho menu e lokela ho ba buckwheat le oatmeal.

Lethathamo la lihlahisoa tse kotsi

O tlameha ho tsejoa. Ho bohlokoa ho hlokomela hore ka lefu la tsoekere la mofuta oa pele, mokuli a ka 'na a se na boima bo feteletseng, ka lebaka leo menyu ea hae e ntlafatsoa feela ka sepheo sa ho boloka boemo ba tsoekere bo lekaneng.

Empa tafole ea lijo tse thibetsoeng tsa tsoekere ea mofuta oa 2 hangata e kenyelletsa lijana tse sa tlatseng boima ba 'mele:

• Li-sweets - jeme, liswiti, likuku,
• Lijo tse entsoeng ka makeno, marinade, asene, nama e tsubeng,
• Letsoai le bolila le mafura, kefir, yogurt, lebese le halikiloeng le halikiloeng, lebese, tranelate,
• Litholoana tse monate - morara, libanana, liperekisi,
• Mohope o mafura, sopho,
• Lijo tse mafura
• Ho baka, lijo tse monate,
• Lihlahisoa tsa mafura
• Sa feiga.

Lijo tse potlakileng le tse fumanehang habonolo le tsona li lokela ho behelloa ka thoko. Lijo tsena ha li na thuso ho mang kapa mang.

Lijoa tse lumelletsoeng le tse thibetsoeng

Lefu la tsoekere ke lefu le tsamaeang le motho, hangata ka lilemo tse ngata, kapa bophelong bohle. Ka hona, taba ea lino-mapholi le eona e bohlokoa haholo. Haholo-holo ngangisano e ngata e haufi le joala.

Ba bang ba pheha khang ea hore e ka e thibela ka tekanyo e itseng.

Ka tumellano, lingaka tsohle li lumeletsoe ho noa:

• Kofi ke 'nete, ba bang ba ntse ba eletsa ho e nkela seno sa' mino oa chicory,
• Tee - ho eona le ka kofi (kapa chicory) u hloka ho se eke tsoekere, empa matlapa a nkang sebaka. Mohlala, e kanna ea huloa ke stevia,
• Tee le kofi li hlapolotsoe ka tranelate, eseng lebese,
• Metsi a manyane - ha ho na lithibelo. Ho eletsoa hore u noe ka hohle kamoo ho ka khonehang,
• Lebese, kefir - ke feela nonfat.
• Meroho e sa tsoa pepesoa ha e na litholoana, e na le meroho e metle haholo.
• Veine e omelle
• Biri - ka bongata bo fokolang. Ho na le lik'habohaedreite tse fokolang tse bobebe ho feta lefifing, kahoo ke eena ea hlokang ho khethoa. Empa o seke oa hlekefetsa
• Omella martini.

• Li-veine tsa lino, lino,
• Tsoekere e tsoekere, tee e fapaneng ea botlolo,
• Lino tse monate le lino
• Lebese le mafura.

Lethathamo la lefu la tsoekere la mofuta oa 2

E arotsoe ka lihlopha tse tharo: e lumelletsoe ka botlalo, e lumelletsoe ka bongata mme e thibetsoe ka ho felletseng. Mofuta oa pele o kenyelletsa:

• Bohobe ba makala
• Mefuta eohle ea k'habeche, tamati, zucchini, likomkomere, lihoete, radish le meroho e meng, litlama,
• Lemons, cranberries, quinces,
• Linoko
• Moroho o mafura a tlase ho tlhapi le meroho,
• Litlhapi tse tlase tse mafura
• Salads ea litholoana
• Lisebelisoa tse monate.

• Bohobe, lijo-thollo, paseka,
• Litapole tse phehiloeng, linaoa, poone,
• Litholoana - liapole, cherries, plums, monokotsoai
• Salate e monate, mayonnaise ea mafura a fokolang,
• Mapheo a likhoho
• Lihlahisoa tsa lebese - mafura a tlase feela,
• Lijo tsa leoatleng tse nang le mafura a fokolang, tlhapi,
• Kuku, mmutla, nama ea mohope,
• Oli ea soneblomo, mohloaare,
• Nate, lipeo.

• Dikuku, liswiti tse ling,
• E koetsoe
• Li-ketchups le mayonnaise e mafura,
• Botoro, moro o mafura, lihlahisoa tsa lebese,
• Lijo tse phehiloeng
• Litlhapi tse mafura
• Soseji, letata, nama ea khantsi,
• Salo
• Ice cream
• Joala

Ke hantle hore motho ea nang le lefu la tsoekere a hatise lethathamo la lijana tseo a li hlahiselitsoeng ke ngaka ebe o ea mabenkeleng le eena. Pele o reka sehlahisoa se itseng, o tlameha ho sheba palo ea liprotheine, mafura le lik'habohaedreite tse bontšitsoeng letlapeng.

Mofuta oa 2 oa lijo tsa lefu la tsoekere

Ho fihla joale, lefu la tsoekere la mofuta oa II ke lefu le fumanehang haholo ho basali le ho banna.

Maemong a mangata, ts'oaetso ea lefu lena e amahanngoa le botenya, bo itlhahelang feela ka lebaka la bophelo ba sejoale-joale ba batho ba bangata. Lefu lena le ntse le hola selemo se seng le se seng.

Pejana, lefu la tsoekere la mofuta oa 2 le ne le nkoa e le lefu la batho ba tsofetseng, empa matsatsing ana, bothata bona bo ntse bo mpefala ke banna ba banyane, banana le batho ba lilemong tse bohareng.

Keletso e akaretsang ea phepo e nepahetseng bakeng sa mofuta oa lefu la tsoekere la II

Lefu la tsoekere le itšetlehile ka lijo.

Ho khothalletsoa ho latela lijo tse nang le lefu lena khafetsa. Ka botenya, takatso ea khalori ea basali ea letsatsi le letsatsi ke 1000-1200 kcal, le bakeng sa banna 1300-1700 kcal.

Ka boima ba 'mele bo tloaelehileng, ha ho na tlhoko ea ho fokotsa ho ja likhalase tsa letsatsi le letsatsi. Kaha tšebeliso ea tsoekere ke lisele tse ngata e haella tsoekere ea lefu la tsoekere, motho ha a lokela ho lekanyetsa feela lijo tse matlafatsang tsa 'mele ka lijo le lijo, empa le mafura.

Sena sea hlokahala bakeng sa ho thibela botenya, kaha batho ba nang le lefu lena ba na le monyetla oa ho bokella boima ba 'mele bo feteletseng.

Lijo tsa letsatsi le leng le le leng li lokela ho aroloa likarolo tse 5,6: Lijo tse 3 tse ka sehloohong (ntle le ho nona haholo) le lijo tse bobebe tse 2 tse bitsoang (apole, kefir, yogurt, chisi ea cottage, joalo-joalo). Lijo tsena lia hlokahala ho boloka sekhahla sa tsoekere e maling.

Lihlahisoa tse khothalletsoang mofuta oa lefu la tsoekere la II:

• thepa e halikiloeng e halikiloeng e nang le mabele, mefuta e khethehileng ea lefu la tsoekere (protheine-koro kapa protheine-lig) le bohobe,
• sopho ea meroho, okroshka, asene, makhetlo a 1-2 ka beke e lumelloa ho ja sopho e nama ea nama kapa moro oa litlhapi,
• mefuta e nyane ea mafura a nama, likhoho tsa nama e phehiloeng, e phehiloeng, ea tlhapi, makhetlo a 1-2 ka beke li lumelloa le lijo tse halikiloeng,
• disoseji tse nang le mafura a tlase (soseji e halikiloeng, ham e nang le mafura a tlase),
• mefuta e fapa-fapaneng ea lihlapi, mefuta e mengata ea lihlapi tse sa feteng hang ka beke,
• meroho efe kapa efe, meroho e fumanehang ka mokhoa o mocha, o phehiloeng, o phehiloeng, litapole le litapole tse monate e lokela ho fokotsoa,
• Monokotsoai le litholoana (liapole, liperela, plums, liperekisi, litholoana tsa lamunu, li-lingonberry, raspberries, cranberries, currants, jj.) ha u etsa lijana ka litholoana le litholoana, u lokela ho sebelisa li-sweeteners,
• durum koro lijo-thollo tse kentsoeng sopho kapa lijana tse ling, oat, buckwheat, nyalothe, matlapi a korong,
• mahe a sa feteng 1 pc. ka letsatsi (kapa likhomphutha tse 2. makhetlo a 2-3 ka beke) ka tsela ea li-omeleta tse nang le meroho kapa tse phehiloeng butle, o boetse o lokela ho nahana ka mahe a kentsoeng lijana,
• lihlahisoa tse lebese tse nang le mafura a mangata le lihlahisoa tsa lebese tse bolila (chisi ea chisi, chisi, lebese lohle, kefir, yogurt, tranelate e bolila le botoro li eketsoa lijana),
• oli ea limela ha e sa fetisetse likhaba tse 2-3 ka letsatsi (ho molemo ho kenyelletsa oli e sa lomosoang lisalateng tse tsoang merohong e mecha),
• confectionery le liswiti feela le li-sweeteners, tse etselitsoeng phepo e nepahetseng ea lefu la tsoekere,
• lino tse senang tsoekere (tee, kofi, meroho, litholoana tse sa buuoang le lero la berry, moro oa rosehip, metsi a liminerale).

Lihlahisoa tse sa kenyelletsoeng lijong tsa lefu la tsoekere:

• tsoekere, chokolete, liswisi, ice cream, li-polokelo, li-pastries, confectionery ka tsoekere, tranelate e boima le litlolo,
• tse mafura tse ngata tsa nama le likhoho, offal, le li-pastes tse tsoang ho bona, lard,
• soseji tse kubelletsoeng ka mafura, lijo tse halikiloeng,
• Lihlahisoa tsa lebese tse mafura, haholo-holo tranelate, li-yogurts tse tsoekere, lebese le halikiloeng, chisi ea curd,
• oli ea ho pheha, margarine,
• raese, semolina,
• litholoana tse monate le monokotsoai (morara, libanana, lifeiga, morara, joalo-joalo),
• lino tse nang le tsoekere e ekelitsoeng, lino tse tsoekere tse khabisitsoeng ka khase, joala.

Kajeno, lijo tse etselitsoeng batho ba nang le lefu la tsoekere ka kotloloho li ka rekoa eseng feela likhoebong, empa le mabenkeleng a mangata a jareteng. Har'a lihlahisoa tsa batho ba nang le lefu la tsoekere, o ka fumana lipompong tse ngata tse entsoeng ntle le ho eketsoa tsoekere, ka hona bakuli ba na le monyetla oa ho etsa lijo ka tsela e le hore ba se ke ba ikutloa ba le lithibelo mme ka nako e tšoanang ba ele hloko litlhahiso tsa lingaka.

Malebela a Molemo

Ka lefu la tsoekere, lino-mapholi ha li felle feela ntle le tsoekere kapa ts'ebeliso ea tsona tse tsoekere.

Bakeng sa ho ikemela ho iketsetsa lijo tsa lefu la tsoekere la II, o ka sebelisa litlhahiso tse ka tlase. Ho khothalletsoa ho arola lihlahisoa ka lihlopha tse 3:

Sehlopha sa 1 - lihlahisoa tse eketsang haholo boemo ba tsoekere maling: tsoekere, mahe a linotsi, jeme, liswiti, ho kenyelletsa le li-confectionery le li-pastry, litholoana tse monate le lino tsa tsona, lino tse tahang, kvass ea tlhaho, semolina, jj. Lijo tse nang le khalori e ngata: botoro, tlhapi e mafura, lihlahisoa tsa lebese tse mafura, mayonnaise, soseji, linate, jj.

Sehlopha sa 2 - lihlahisoa tse eketsang maemo a tsoekere ea mali ka mokhoa o itekanetseng: bohobe bo botšo le bo bosoeu, litapole, paseka, raese, oat, li-buckwheat, liswiti tsa batho ba lefu la tsoekere, jj. Lihlahisoa tsa lebese, lijo tse se nang phepo tse ntle. oli ea limela.

Sehlopha sa 3 se kopanya lihlahisoa tseo tšebeliso ea tsona e sa lekanyetsoang kapa e ka eketsoang: meroho, litlama, litholoana tse sa koaeloang (liapole, liperela, liplatata) le monokotsoai, hammoho le lino tse se nang tsoekere tse eketsoeng kapa ka tse tsoekere.

Batho ba nang le mafura a mangata ba hloka ho khetholla lihlahisoa tsa sehlopha sa 1 ho tloha lijong, ba behelle ka thipa tšebeliso ea lihlahisoa tsa sehlopha sa bobeli, 'me ba eketse lihlahisoa tsa sehlopha sa boraro.

Batho ba nang le boima bo tloaelehileng ba 'mele ba boetse ba lokela ho khetholla sehlopha se le seng sa lihlahisoa, halofo ea lihlahisoa lihlopheng tse peli, lithibelo ho bona ha li thata joalo ka ha batho ba tloaetse ho ba botenya.

Har'a tse ngata tse tsoekere tse fanoang kajeno, ke rata ho totobatsa sebaka sa tlhaho sa tsoekere sa stevia, se entsoeng ka joang bo linotsi.

Ka monate, e phahame ho feta tsoekere, empa ha e ame boemo ba tsoekere maling.

Ntle le moo, joang ba mahe a linotsi, moo sopho ena ea tlhaho e se nang nama e hlahisang nama, e na le lintho tse ngata tsa bohlokoa le livithamini.

Ho ts'oaroa ha lefu la tsoekere ke karolo ea bohlokoa ea kalafo. Lijo tse khethiloeng ka nepo le ho latela litlhahiso tsohle tsa ho ja li tla thusa ho qoba ho feto-fetoha ho matla ha tsoekere ea mali, e leng se tla ama boemo ba 'mele le bophelo bo botle.Ho feta moo, maemong a mangata, bakuli ba bile ba khona ho fokotsa tekanyetso ea lithethefatsi tse theolelang tsoekere.

Mofuta oa 2 oa lijo tsa tsoekere le phepo e nepahetseng: chate ea sehlahisoa

Lefu la tsoekere le hlaha ka lebaka la khaello ea metabolic, ntho e ka sehloohong ho loalo ke ho haella ha tsoekere maling.

Phepo e nepahetseng e phetha karolo ea bohlokoa bophelong ba motho ea nang le lefu la tsoekere. Ka mokhoa o bonolo oa lefu la tsoekere la mofuta oa 2, phepo ke kalafo e felletseng.

Maemong a itekanetseng a lefu lena, phepo e matlafatsang e kopantsoe le insulin kapa matlapa a theolelang tsoekere ea mali.

Lijo tse entsoeng hantle bakeng sa lefu la tsoekere la mofuta oa 2 li kenyelletsa lijana tse fapaneng tse monate empa li le phepo.

Mokuli e mong le e mong o na le moralo oa bona oa phepo, empa leha o le hae, o ka sebelisa mokhoa o le mong o tloaelehileng o bitsoang lijo 9 (kapa tafole ea 9).

Ho bonolo ho iphetola ka ho eketsa kapa ho tlosa lihlahisoa tse ikhethileng.

Mokhoa oa matla

Bakuli ba nang le lefu la tsoekere la mofuta oa 2 ba fuoe lijo tsa bophelo bohle, kahoo ho bohlokoa ho theha lenane hore lijo tse ho lona li fapane ebile li monate, empa ka nako e ts'oanang li thusa ho boloka boima ba taolo le taolo ea tsoekere ea mali.

Likahare tsa khalori ea lijo li hloka ho beoa leihlo khafetsa: tloaelo ea ho ja lijo tsa khalori ea letsatsi le letsatsi e itšetlehile ka bong ba mokuli, lilemo, ho ikoetlisa le ho hola, hammoho le lithethefatsi tseo a li noang.

Sehlooho sena se buisanoa hamolemo ka botlalo le ngaka ea hau.

Seo u lokelang ho se sheba?

Litsebi tsa lefu la tsoekere li hloka ho etsa moralo o nepahetseng oa phepo le ho kenyelletsa lijo tse tlang pele ka ho lona, ​​ho tlosa lijo tse se nang phepo.

Etsa bonnete ba hore o laola boholo ba li-servings tsa hau.

Ha u tlatsa poleiti, e arole likarolo tse peli, e 'ngoe e tlatse motsoako oa meroho, e arole halofo e ngoe ka likarolo tse 2' me u tlatse ka protheine (chisi ea chisi, nama, tlhapi) le lik'habohaedreite tse rarahaneng (raese, Buckwheat, paseka, litapole kapa bohobe).

Ke lijo tse nang le phepo e ntle tse tla u lumella ho boloka tsoekere e maling e le tloaelo.

Tafole ea lihlahisoa

Mefuta ea lihlahisoa: Sehlopha sa 1 (se sa sebelisoeng se sa lekanyetsoang) Sehlopha sa 2 (se ka khonehang, empa se na moeli) Lihlopheng tse 3 (eseng) Lihlahisoa tsa bohobe le lijo-thollo tse halikiloeng bohobe bo tloaelehileng, lihlahisoa tsa baking, lijo-thollo, li-cookie tse phehiloeng, lijo-thollo (likuku, lijo-thollo) meroho, lijalo tsa motso, merohoKe mefuta eohle ea k'habeche, sorrel, meroho e mecha, tamati, likomkomere, zucchini, pepere ea tšepe, li-eggplant, lihoete, li-turnips, li-radish, li-mushroom, lieie e phehiloeng litapole, poone le linaoa (eseng canned) Litapole tse halikiloeng, raese e tšoeu kapa meroho e halikiloeng monokotsoai Lemon, quince, cranberry Apole, monokotsoai (cm naha, li-raspberries, li-Blueberries), li-cherries, liperekisi, lipompong, libanana, mahapu, lilamunu, lipalesa tsa feiga, linoko Pepper, sinamone, linoko, litlolo, litlolo tsa mosetareta tsa salate, mayonnaise ea mafura a mafura a tlaase a mafura, ketchup, koae ea Broths Fish (e seng mafura) ka meroho ka ho eketsa lijo-thollo Li-broths tsa lihlahisoa tsa lebese Lihlahisoa tsa lebese tse se nang mafura, kefir e se nang mafura, lihlahisoa tsa lebese, feta chisi, yoghurts ea tlhaho, tranelate e bolila, tranelate, lebese le tlotsitsoeng, mafura a tlhapi le tlhapi ea leoatleng ea tlhapi e mafura a mahareng, oyster, squid, cr likhoho, crayfish le mussels Li-tlhapi tse mafura, eel, caviar, oli ea makotikoti, hering, mackerel Nyama le lihlahisoa tse tsoang ho eona Khoho, mmutla, veal, turkey, nama ea khomo ea khomo Duck, khantsi, bacon, soseji, nama e mafura le nama e halikiloeng Fats Olive, poone, folaxe kapa oli ea soneblomo Lard Dessert Lithala tsa litholoana Litholoana tse se nang jeme tsa ice cream, li-puddings Baking Confectionery lihlahisoa tse entsoeng ka mafura le li-sweeteners Cake, lipitsa, li-biscuit Sweets Sweetener feela Chokolete, liswiti, haholo-holo ka linate, mahe a linotsi NutsHazelnuts, lialmonde, li-walnuts le linate tsa phaene, li-chestnut, li-pistachios, peo ea soneblomo Kokonate, lierekisi Ho nooa Tee e sa koaheloang le kofi ntle le tranelate, metsi a liminerale, lino tse nang le lino tse tsoekere.

Lirosa tsa phepo e nepahetseng mofuteng oa 2 oa lefu la tsoekere li ka fumanoa karolong e nepahetseng ea sebaka sa rona sa marang-rang.

Kakaretso

Kamora ho bala sengoloa sena, o ka ipotsa, "Ke ka ja lijo tse ngata hakalo, nka ja eng?"

Ebile, ho phekola lefu la tsoekere la mofuta oa 2 ka lijo ho tšoana le phepo e phetseng hantle e thusang ho fokotsa boima ba 'mele.

Lijo tse tšoanang li lateloa ke batho ba bangata ba se nang lefu la tsoekere, ba lekolang bophelo ba bona le ponahalo ea bona.

Ho se ho ngotsoe libuka tse makholo tse phehiloeng tse nang le mekhabiso ea ho pheha lijo tse phetseng hantle le tse monate tse loketseng phepo e nepahetseng mofuteng oa 2 oa lefu la tsoekere. Ela hloko feela ho hlophisoa ha menu ea hau 'me u se ke ua ja "eng kapa eng."

Lihlahisoa tse lumelletsoeng le tse thibelitsoeng bakeng sa lefu la tsoekere la Mofuta oa 2

Ho thibela litlamorao tse mpe tsa hyperglycemia, ha ho kgothaletswe feela ho latela litlhahiso tsa ngaka mabapi le kalafo, empa hape le ho ja ka nepo. Sengoloa sena se hlalosa melao-motheo ea phepo e nepahetseng ea phepo e nepahetseng ha e le teng lefu la tsoekere.

Litlhahiso tse akaretsang tsa lefu la tsoekere la mofuta oa 2

Pheko ea kalafo ea lefu lena e thehiloe holim'a ho fokotseha ha mojaro ho manyeme le ho fokotsa boima ba 'mele butle-butle. Melao ea mantlha ea phepo e nepahetseng:

• ho fokotsa dikahare tsa khalori ea lijo tsa letsatsi le letsatsi ka ho fokotsa ho kenella ha lik'habohaedreite le lipids tsa liphoofolo
• palo e lekaneng ea liprotheine le mafura a tsoang semeleng,
• Ho felisoa ha lik'habohaedreite tse bonolo tse bola,
• thibelo ea linoko le letsoai,
• Lijo tse lumelletsoeng li lokela ho tšeloa phehiloeng le ho feptjoa, tsohle tse halikiloeng kapa tse tsubeloang li lokela ho lahloa ka botlalo
• Lijo tsa kamehla le tse tsoakiloeng
• ho kenyelletsoa ha li-sweeteners ka har'a menu (mohlala, sorbitol kapa xylitol),
• ho ja metsi letsatsi le letsatsi, ho sa feteng 1600 ml ka letsatsi,
• ho latela ka tieo melao ea lijo, ho nahanisisa ka index ea glycemic ea lihlahisoa (pontšo ena e bonts'a hore na lihlahisoa li senya kapele hakae ebe li fetoha tsoekere). Ha e le tlase index ea glycemic, butle butle tsoekere e maling e nyoloha.

Ho lokela ho hopoloa hore tekanyo e nepahetseng ea liprotheine, lipids le lik'habohaedreite, tse lokelang ho tsamaisana le karolo 16: 16: 60, e bohlokoa.

Ntle le moo, boleng ba caloric ba lijo bo tlameha ho lumellana le litšenyehelo tsa matla, ka hona, ha u etsa lethathamo la lijo, motho o lokela ho nahana ka lilemo le bong, boima ba 'mele, hammoho le likarolo tsa mosebetsi le boikoetliso ba' mele.

Hape, lijana tsohle li lokela ho ba le li-element tsa trace tse lekaneng le livithamini.

Seo u ka se sebelisang ka lefu la tsoekere la mofuta oa 2?

Ka lefu lena, e lumelletsoe:

Ntle le libanana, morara, li-Persimmons, litholoana tse omisitsoeng le lihlahisoa tse ling tse nang le tsoekere e ngata (mme eseng tse fetang 300 g ka letsatsi).

nama e bonojoana, tlhapi

Sebelisa ka mokhoa o phehiloeng le o phehiloeng. Ho khethoa ho lokela ho fuoa nama ea nama ea khomo, ea mmutla kapa ea turkey. Har'a lihlapi, "cod" le "pike" li nkoa e le tsona tsa bohlokoa haholo.

Kaha mahe a na le cholesterol e ngata, ha oa lokela ho li sebelisa hampe. Ho molemo ho ja lehe le phehiloeng hantle, o ka pheha le omele ea protheine.

Lefu la tsoekere le khethehileng, empa eseng ho feta 200g ka letsatsi.

E ka khonang? Li-Buckwheat, harese kapa oat groats li lokela ho khethoa. Hangata, mabele a koro le perela ea harese a lokela ho kenngoa lijong.

Mohlala, ka sebopeho sa linaoa. Li-legum lia lumelloa, empa kannete o lokela ho fokotsa bongata ba bohobe.

E lumelloa ho sebelisa, empa ho fihlela makhetlo a 2 ka beke. Tabeng ena, o lokela ho khetha lihlahisoa tse entsoeng ka koro ea durum.

Ho molemo ho kenyelletsa ka yogurt e sa fuoeng le kefir, yogurt ka har'a menu. Lebese le lona le ka nooa (ha ho na ho feta 400 ml ka letsatsi). Cheese e lokela ho ba le mafura a tlase, palo ea eona e phahameng ke 200 g ka letsatsi.

Likomkomere le tamati, k'habeche, lettuce le eggplant li lumelloa ho ja ka bongata. Litapole le lihoete, hammoho le li-beet, li khothalletsoa hore li fokotsoe ho 200 g ka letsatsi.

Ho molemo ho khetha tee e tala kapa e ntšo, metsi a nang le liminerale le lino tse nang le meroho.

Fibre

Ha e hloke ho sebelisana le lisebelisoa tsa ho ja ebile ha e nkoe, leha ho le joalo, e fana ka maikutlo a tšoarellang a satiety.

Feri e tlameha ho ba teng lenaneng la batho ba nang le lefu la tsoekere, kaha e na le thepa e fokotsang tsoekere hape e fokotsa boemo ba lipids 'meleng. Sena sohle se kenya letsoho tahlelong e potlakileng ea boima bo feteletseng.

Ho khothalletsoa ho ja matlapi a korong, mokopu, li-li-lemone, lilamunu, lilori, linate.

Li lokela ho tlatsoa ka oli ea meroho feela (ha ho lumelloe litapole tse fetang tse peli ka letsatsi).

Lijo tsa leoatleng le sopho ea meroho le tsona li ntle.

Lijo tse thibetsoeng

Lijo tse nang le lik'habohaedreite tse ananelang kapele lia thibelloa. U ke ke ua sebelisa lero la litholoana, chokolete, morara o omisitsoeng, tsoekere le lipitsa, ice cream, jeme le mahe a linotsi. Lihlahisoa tse ling tse thibetsoeng li kenyelletsa:

• Lijana tse nokiloeng ka linoko tse nang le linoko tse linoko, linoko le linoko tse halikiloeng, lisose tse fapaneng le mayonesi.
• lihlahisoa tsa lebese tse mafura,
• nama e mafura (jj. konyana, nama ea duck kapa nama ea kolobe),
• moroho o matla
• ho tsuba litlhapi
• boroso,
• margarine le botoro,
• lisebelisoa tse tsoekere tse monate le chisi e mafura,
• meroho e halikiloeng
• semolina, hammoho le li-groats tsa raese,
• Lihlahisoa tse felileng
• joala, haholo-holo bakeng sa joala bo fapaneng, veine ea champagne le lino tse tsoekere hobane li na le tsoekere e ngata.
• lijo tse potlakileng
• oli e seng molaong, joalo ka peanut, coconut le palema,
• U ke ke ua ja poone (ka mofuta ofe kapa ofe).

Ha u reka lihlahisoa tse pakiloeng, o hloka ho ela hloko sebopeho sa eona. Ho ba teng ha fructose, maple kapa sirapo sirapo, 'mela kapa maltodextrin ke mokhoa o khahlanong le batho ba nang le lefu la tsoekere. Lisebelisoa tsa letsatsi le letsatsi li lokela ho lekana 'me li fe' mele lintho tse hlokahalang le livithamini.

Ka tekanyo e nepahetseng ea lintho tse hlokahalang, phepo e nepahetseng ea phepo e ka lateloa hoo e ka bang bophelo bohle. Lijo tse khethehileng li u lumella ho fokotsa boima ba 'mele butle-butle le ho boloka boima ba' mele le tsoekere ea mali bo le maemong a nepahetseng, e leng ho thibelang mathata a mangata le ho fa bakuli bophelo bo botle.