Ho baka ho bolokehileng bakeng sa batho ba lefu la tsoekere

Ho baka ho kenyelletsa lihlahisoa tsohle tse jetsoeng le tse lokiselitsoeng ke ho baka ho tsoa mefuteng e fapaneng ea hlama. Ho baka tsela ea batho ba lefu la tsoekere ha hoa lumelloa, joalo ka e na le lik'habohaedreite tse ngata tse potlakileng haholo. Iphe nako ea ho reka liponto, likuku le likuku feela bakeng sa bakuli ba nang le lefu la tsoekere ba leng mofuta o matla oa kalafo ea insulin, i.e. ente insulin pele ho lijo tsohle. O ka rarolla bothata bona haeba o pheha thepa e bakiloeng lapeng, o khetha feela metsoako e bolokehileng bakeng sa lefu la tsoekere la mofuta oa 2.

Re tla u joetsa haholoanyane ka melemo le likotsi tsa lihlahisoa tsa hlama, mona ke mekhoa ea ho pheha ea lefu la tsoekere, e nang le phello e fokolang ho glycemia.

Lefu la Tsoekere le Sireletsehileng

Litsebi tsa phepo e nepahetseng li lumela hore thibelo ea nako e telele ea phepo e nepahetseng e ama boemo ba kelello ba bakuli, e fokotsa takatso ea bona ea ho phekoloa mme e latela likeletso tsa ngaka, e lebisang ho bolaeng ha lefu la tsoekere le nts'etsopele ea mathata. Ba khothaletsa ho kenyelletsa lijong tsa bona lihlopha tse tšoanang tsa sehlahisoa tse ba teng kamehla tafoleng ho batho ba phetseng hantle, empa ba fetola litlolo tsa bona e le hore ba nyenyefatse glycemia. Thepa e tlase e halikiloeng ea nama e kolobisitsoeng e ka ba teng tafoleng ea lefu la tsoekere habeli ka beke, 'me haeba lefu lena le lefuoa hantle (tsoekere e tloaelehileng, hemoglobin e tlase, mathata ha a ntlafale) - hangata le ho feta.

Boloka bakeng sa ho baka lefu la tsoekere

Sesebelisoa sa mantlha sa hlama efe kapa efe ke phofo. Boholo ba lihlahisoa tsa mabenkele bo sebelisa phofo ea koro ea pele le ea sehlopha sa pele, ka linako tse ling ka ho eketsoa ha phofo ea rye le korong. Index ea glycemic ea ho baka ho joalo e phahame haholo - ho tloha ho 55 (li-cookies tse khutšoane) ho isa ho 75 (bohobe bo tšoeu, waffles).

Ha ho baka lapeng, mofuta oa tsoekere ea lefu la tsoekere habeli o sebetsa hantle ka ho sebelisa mefuta ea phofo e nang le lik'habohaedreite tse fokotsitsoeng le boemo bo phahameng ba phepo e nepahetseng: rye, oat, Buckwheat. Hona joale ha ho rekisoa ho na le phofo e khethehileng bakeng sa lijo tse nang le phepo e ntle: lijo-thollo tse felletseng, Wallpaper, e kenyelletsoa ka lekhapetla. E na le thepa e phahameng ea fiber, ka lebaka la eona lik'habohaedreite li ananeloa butle butle. Ho tsoekere ea lefu la tsoekere, ho baka ho tloha phofo e joalo ho baka keketseho e tlase ea glycemia ho feta lihlahisoa tse tloaelehileng tsa bakery. Mefuta e meng ea phofo bakeng sa lefu la tsoekere - nati, flaxseed, chickpea - e ka rekoa mabenkeleng a rekisang lijo tsa manyolo le phepo e ntle limmeneng tse kholo. Phofo ena e loketse li-pastries - likuku, likuku, likuku.

Litšobotsi tsa mefuta e fapaneng ea phofo:

Lisebelisoa tse ling tsa ho baka

Ho tsoa tafoleng e kaholimo ho ka bonoa hore esita le mefuta ea bohlokoa ka ho fetisisa ea phofo e na le khalori e phahameng ebile e na le lik'habohaedreite tse ngata, ka hona, lefu la tsoekere, o hloka ho loanela ho eketsa melemo ea li-pastries tse entsoeng esale pele ka mekhoa efe kapa efe:

Ho baka ho loketseng bakeng sa lefu la tsoekere la mofuta oa 2 - ka moea o monyane le palo e kholo ea ho tlatsa. Likhetho tse ntle: likuku, likuku tse bulehileng, likuku tse jelved ka kuku e khuts'oane kapa likuku.
Se ke oa tšela botoro ka hlama, hobane e ama hampe bophelo ba batho ba lefu la tsoekere: e eketsa cholesterol, e thusa ho ntlafala ha atherosclerosis. Ho molemo ho e nkela oli e bolokiloeng ea meroho kapa margarine. Ha u reka majarine, ela hloko lintho tse ka har'a mafura ho eona. Ha li fokola, li tla thusa sehlahisoa sena haholoanyane. Ka mokhoa o nepahetseng, mafura a trans a lokela ho ba tlase ho 2%.
Ho baka tsoekere bakeng sa lefu la tsoekere ha hoa lokela ho ba le litlatsetso tse monate le tse benyang. Jeme, jeme, litholoana le litholoana le monokotsoai, mahe a linotsi, tsoekere ha li kenyelletsoe ka ho felletseng.
Tatso e monate ea pastry e fanoa ka thuso ea li-sweeteners. Likhetho tse ntle ka ho fetisisa tsa lefu la tsoekere ke Stevia le Erythritol. Fructose, e sebelisetsoang ho etsa lipompong tsa lefu la tsoekere la tsoekere, ha e ratehe hobane Ha e bake tsoekere feela, empa e ama le sebete hampe.
Mekhoa e metle ka ho fetisisa ea ho tlatsa ke k'habeche e halikiloeng, lieie, sorel, nama e se nang mafura, mahe, mahe, li-mushroom Litlhoko tsa mantlha tsa ho tlatsa tsoekere li na le lik'habohaedreite tse ngata, fiber le protheine e ngata.

Tataiso ea Baking

Ho ke ke ha khoneha ho bolela esale pele hore ho baka le ho ts'oaroa lefu la tsoekere la 2 ho mokuli ea itseng ho tla kopanngoa joang, hobane phello ea lihlahisoa ho glycemia ha ea itšetleha feela ka palo le sekhahla sa tokollo ea insulin, empa hape le litšobotsi tsa ho hlohlona.

Mekhoa ea ho fokotsa kotsi:

Sebelisa thepa e bakiloeng feela ha tsoekere ea hau e lefuoa. Haeba tsoekere e qhoma, o hloka lijo tse thata.
Ho bohlokoa hore ho baka le lefu la tsoekere e lule e le pheko, 'me u se ke oa ba sejana se tloaelehileng. U ka e ja ka bongata bo fokolang mme eseng letsatsi le leng le le leng.
Ha o baka ka lekhetlo la pele, lekanya metsoako eohle. Qetellong, lekanya sekotlolo se felileng ebe u bala hore na ho na le likhalori tse kae le lik'habohaedreite ka 100 g. Ho tseba linomoro tsena, ho tla ba bonolo ho bolela tšebeliso ea mmele, ho bala mme, ha ho hlokahala, ho hlophisa mojaro oa carbohydrate ea letsatsi le letsatsi.
Ka matsatsi a ha u baka, fokotsa lik'habohaedreite tse ling - lijo-thollo le bohobe.
Mokhoa oa ho utloisisa hore na ho ka etsahala ho ja thepa e bakiloeng: kamora ho ja, emela lihora tse 2, ebe u lekanya tsoekere. Haeba ke ntho e tloaelehileng, joale makhopho a hau a entse mosebetsi oa ona hantle, ho baka ho ka tsoela pele ho kenyelletsoa lijong. Haeba tsoekere e phahame, ho baka ho tla tlameha ho hlakoloe, kapa ho jella meroho e fokolang ea carbohydrate.

Recipe ea Mofuta oa Tomoso

Motheong oa tlhahlobo ena, o ka lokisa lipie le lipie ka litlolo tse bolokang tse di tsoekere ho lefu la tsoekere la 2:

etsa hlama: re futhumatsa lebese la 200 g ho likhato tse 40, tšela 100 g ea phofo eohle ea koro, 8 g ea tomoso e omileng ho eona, kopanya hantle,
lekanya 200 g ea phofo ea rye, e khabisitsoeng hanyane. Tšela phofo ea rye ka har'a motsoako o lokiselitsoeng, o hlohlelletsa kamehla, ho fihlela boholo ba hlama bo bapisoa le porridge e metsi,
koahela seponche ka sekwahelo kapa foil, tlohela lesoba bakeng sa phihlello ea moea, tlosa sebakeng se futhumetseng bakeng sa lihora tse 8,
Kenya khaba ea letsoai hlama, haeba u lakatsa - peo ea caraway, khaba phofo e tala ea rye,
qolla, theha lipie kapa lipie, li beoa holim'a pampiri ea ho baka, beha hora e le 1 tlasa thaole ea line. Rye hlama rolls hobe le ho feta koro. Haeba u sa khone ho e hlahisa ka mekhoa e tloahelehileng, leka ho etsa lihlahisoa ka matsoho boto e tlotsitsoeng ka oli ea meroho.
bake lipitsa tsa metsotso e 20-30 ka mocheso o tloaelehileng (hoo e ka bang likhato tse 200).

Keke le linotsi tsa batho ba lefu la tsoekere

Ka bomalimabe, mokuli ea nang le lefu la tsoekere la 2 ha a khone ho reka mafura a mangata le likuku tse monate haholo. Leha ho le joalo, ho na le mekhoa e mengata eo u ka e sebelisang eo ho ka etsoang sehlahisoa se kotsi ho batho ba nang le lefu la tsoekere, 'me se sa reroang ka botlalo. Ha li monate haholo joaloka pele tse tloaelehileng tsa ho baka, hape e ka ba pheletso e ntle moketeng oa mekete.

Mahe a linotsi a Carb e tlase

Ligrama tse lekholo tsa kuku ena ea mahe a linotsi li na le 10 g feela ea lik'habohaedreite le 105 kcal, kahoo kuku e bolokehile bakeng sa lefu la tsoekere. Rekoto:

Ngaka ea Saense ea Bongaka, Hlooho ea Setsi sa Lefapha la Diabetes - Tatyana Yakovleva

Ke qetile lilemo tse ngata ke ithuta lefu la tsoekere. Hoa tšosa ha batho ba bangata ba shoa, mme le ho feta ba holofala ka lebaka la lefu la tsoekere.

Ke potlakela ho bolela litaba tse molemo - Setsi sa Patlisiso ea Endocrinological sa Russian Academy of Medical Science se atlehile ho hlahisa moriana o folisang lefu la tsoekere ka botlalo. Hona joale, katleho ea sethethefatsi sena e atametse 98%.

Litaba tse ling tse monate: Lekala la Bophelo le se le iphumanetse tšebetso ea lenaneo le ikhethileng bakeng sa litšenyehelo tse phahameng tsa lithethefatsi. Naheng ea Russia, ba lefu la tsoekere HO fihlela ka la 18 Motšeanong (ho kenyeletsoa) ka e fumana - Bakeng sa li-ruble tse 147 feela!

6 tbsp skim skim lebese Fry ka pane, e hlohlelletsang. Haeba likoto li thehiloe, kamora ho pholile, li liheloe ka grinder ea kofi.
Kopanya 6 tbsp. oat lekala le lenyenyane, halofo ea mokotla oa phofo ea ho baka (5 g), tsoekere e nkang (re khetha ho latela tatso), thispone ea starch, lebese la phofo, 140 g ea kefir, li-yolks tse 4 tsa lehe. Haeba makhasi a le maholo, a hloka ho sithabetsoa ka kofing ea kofi.
Beat liprotheine tse 4 hantle, kopanya ka bonolo hlama.
Re arola hlama likarolo tse peli, re bake karolo e ngoe le e ngoe ka foromo e arohaneng metsotso e 20. Pholisa ho baka.
Bakeng sa tranelate, re pheha lijana tse peli. A pele, kopanya li-yolks tse 3, 200 g ea lebese le sa nonneng, monate, khaba ea starch. Tšela lebese le leng la 200 g ho la bobeli, le tukang. Ha e pheha, butle-butle eketsa motsoako oa sekotlolo se le seng, o hlohlelletsa kamehla. Tlisetsa tranelate ho pheha, ntle le ho emisa ho hlohlelletsa, ho pholile.
Re bokella likuku, re fafatsa ka likotoana tse khotliloeng tsa likuku, cocoa kapa linate.

Lebese la linonyana ntle le tsoekere, botoro le phofo

Bakeng sa likuku, otla liprotheine tse 3, eketsa 2 tbsp. phofo ea lebese, li-yolks tse 3, sweetener, e lumelletsoeng lefu la tsoekere (bona lenane), 0.5 tsp phofo ea ho baka. Re hasanya ka foromo e tebileng e kenyang, chesa metsotso e 10, e pholile hantle ka foromo.

Bakeng sa lebese la linonyana 2 tsp agar-agar e tšeloa ka 300 g ea lebese, hlohlelletsa, pheha metsotso e 2, e pholile. Beat hammoho liprotheine tse 4 le monate, tšela lebese le agar-agar, eketsa vanilla, kopanya. Tšela motsoako ka sekontiri ka biscuit, sehatsetsing bakeng sa lihora tse 3.

Bakeng sa glaze ea chokolete, kopanya 3 tsp. cocoa, yolk, sweetener, 1 tbsp. phofo ea lebese. E hlohlelletsa kamehla, tlisa ho pheha, e pholile hanyane, tšela kuku e batang.

Li-Cookie le Li-Cupcake

Ho pheha li-muffin, li-muffin le li-cookie tsa mofuta oa 2 diabetes, chisi ea cottage, chickpea le almond phofo, mabele, li-cocakes tsa coconut li sebelisoa ka mafolofolo. Ho baka ho tsoa ho linoko tsena ho theko e boima haholo ho feta ho tloaelehileng, empa ho phetse hantle ebile ho monate.

Liphetho tse amoheloang ke lefu la tsoekere:

ho etsa li-cookies tsa oatmeal, kopanya 3 tbsp. coarse oat bran, leene ea ginger e omileng, protheine e 2, monate, 0.5 tsp phofo ea ho baka, vanillin. Tšela motsoako moqolong oa ho baka le khaba, o phehe metsotso e 15,
Risepe ea "cff" muffin bakeng sa batho ba nang le lefu la tsoekere le eona e bonolo. Beha mahe a 3 ka 200 g ea erythritol, eketsa 150 g ea margarine e qhibilihileng, 400 g ea chisi ea chisi, karolo ea vanillin le sinamone, 5 g ea phofo ea ho baka. Tšela hlama ka hlobo, e cheke metsotso e 2040 (nako ho latela boholo ba hlobo),
likokonate tse nang le lefu la tsoekere li lokiselitsoe ka ho eketsoa ha mabele a koro sebakeng sa phofo. Kopanya 50 g ea margarine e bonolo (tloha pele ho sebaka se futhumetseng), halofo ea mokotla oa phofo ea ho baka, mahe a 2, monate, 250 g ea makhasi a coconut, 3 tbsp. matlakala Ho tsoa ho boima bona re theha li-cones tse tlase, ho baka metsotso e 15.

Etsa bonnete ba hore o ithuta! Na u nahana hore ho sebelisa lipilisi le insulin ka nako e telele ke eona feela tsela ea ho boloka tsoekere e le taolong? Ha se 'nete! U ka netefatsa sena ka ho qala ho e sebelisa. bala haholoanyane >>