Phepo e nepahetseng ea lefu la tsoekere: lenane la lijo tse lumelloang le tse thibetsoeng bakeng sa tsoekere e phahameng ea mali

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 ho ka jeoa lijo life ka tsoekere ea mali, lenane la tseo ho tla buisanoa ka tsona mona ka tlase, hore na ho hlokahala kalafo ea mocheso joang le seo ka kakaretso se 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 matšoao afe a nkoang a 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 - pontsho e akaretsang,
• 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, "ho tima"
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 o mong le o mong, GI ea yolk ke PIERES tse 50, mme protheine ke 48 PIERES, 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 lefu la tsoekere.

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 56,
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 - MAHALA 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 ho tsebahala joalo ka 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.

Ke mang ea kotsing

Nts'etsopele ea lefu la tsoekere e tsamaisoa ke:

• Maemo a sithabetsang, neurosis.
• Khaello e mpe kapa e feteletseng, phepo e sa tloaelehang.
• Lijo tse fosahetseng (tse nang le mafura a mangata, linaoa, liswiti, phofo, lijo tse potlakileng).
• Tlhaho e mpe.
• Mokhoa oa bophelo bo iketlileng.

Hypodynamia e lebisa ho bokelleng ha mafura a 'mele,' me butle-butle a fetoha lithane tsa adipose. Qetellong e lahleheloa ke kutloisiso ea insulin - e leng hormone e laolang tsoekere ea mali. O qala ho hola - lefu la tsoekere lea hlaha.

Ke ka lebaka leo batho ba boima haholo ba amangoang ke lefu lena. Ntle le moo, u se ke oa lebala ka lefutso.

Ho tseba lefu lena mehatong ea pele kapa ho thibela nts'etsopele ea lona, ​​ho hlokahala hore o buisane le ngaka ka nako. Ho etsa sena, o hloka ho itlhahloba hore na o kotsing. Mamela 'mele oa hau. Haeba matšoao a tšosang a u sithabetsa nako e fetang letsatsi, etsa tumellano le setsebi 'me u hlahlobe mali bakeng sa tsoekere ho eona.

Ho shebisisa melao e bonolo ho tla thusa ho qoba lefu la tsoekere:

• Ho hlophisoa ha mofuta oa letsatsi - ho robala ka botlalo, ho ikoetlisa ka mokhoa o tlamang.
• Ho fetola mokhoa oa ho ja - mokhelo ho tsoa ho lijo ke mafura, linaoa, liswiti, asene, nama e tsubellehileng, lijo tse fumanehang habonolo.

Phepo ea Lefu la tsoekere: Lijo tse thibetsoeng le tse lumelloang

Glucose ke monosaccharide kapa carbohydrate e bonolo. Na lijo tse nang le lik'habohaedreite tse ngata tse nang le phepo e ntle li hlile li hlokahala hore li behelle ka thoko lijong ka ho sa feleng - haholo-holo haeba ts'oaetso e se e entsoe? Che, hobane phepo e nepahetseng e lokela ho ba e leka-lekaneng.

Ho na le molao o le mong feela mabapi le lihlahisoa tse nang le lintho tse ka lematsang bakuli. Nehelano ea letsatsi le letsatsi e lokela ho nkuoa ka hloko. Ha ho na tataiso e ikhethang, ho thata haholo ho e bala. Empa ho na le seo ho thoeng ke "sengoathoana sa bohobe" - mohopolo o lokelang ho tsejoa ke batho bohle ba lefu la tsoekere.

"Bread unit" ke mohato oa lijo tse nang le lik'habohaedreite. E sebelisoa bakeng sa sehlahisoa leha e le sefe - ka bobeli le li-polysaccharides tse sebopeho. Setsi se le seng ke metsoako e 12-25 g ea metsoako e ke keng ea hlalosoa e amoheloang ke 'mele oa rona. Ha u sebelisa tekanyetso ena, boemo ba tsoekere maling a rona bo nyoloha ka 2.8 mmol / L. Tabeng ena, bakeng sa ho monya limatlafatsi tse ngata, re hloka likarolo tse peli tsa insulin hantle.

Tloaelo e ile ea hlahisoa haholo-holo ho batho ba nang le lefu la tsoekere, ho bohlokoa haholo ho bona hore na lik'habohaedreite tse hlahisitsoeng lijong li tsamaisana le insulin. Haeba chelete e sa sebelisoe, ho ka hlaha maemo a latelang:

• Hyperglycemia - keketseho ea tsoekere ea mali - ho fihlela ho 8mmol ka mpeng e se nang letho, e fetang 10 kamora ho ja. Matšoao: molomo o omileng, ho theola boima ba 'mele, ho hloka thahasello, bofokoli, khatello e eketsehileng ea mali.
• Hypoglycemia - ho fokotseha hoa letšoao la bohlokoa - ka tlase ho 3.3 mmol / l. Matšoao: pallor, kizungu, ho akheha, ho fokola maotong, ho lapa, ho ruruha, ho thothomela, pallor ea letlalo.
• Karolelano e latelang e hlahisitsoe ke litsebi: 1 unit ea bohobe e lekana le 30 g ea bohobe, halofo ea khalase ea phofo (ho tloha harese kapa perese ea mohloaare), apole e le 'ngoe ea mefuta e bolila.
• Tloaelo ea letsatsi le letsatsi ea motho ea nang le lefu la tsoekere e tsoa ho likarolo tse 18 ho isa ho 25. U ka li nka ka nepo joang?
• Arola kakaretso ka botlalo lijong tse 'maloa: lijo tsa hoseng, lijo tsa mots'eare, lijo tsa motšeare, lijo tse bobebe, lijo tsa mantsiboea. Karolo e kholo ka ho fetisisa e lokela ho oela lijong tse ka sehloohong (hoo e ka bang ka likoto tse 3,5), 1-2 - ka lipakeng kapa liphoofolong.
• Lihlahisoa tse ngata tse nang le li-polysaccharides (lijo tsa semela) li lokela ho jeoa hoseng.

Bakuli ba tšoenyehile ka lipotso tseo lijo tse ka noeloang ho tsoekere ea lefu la tsoekere le hore na li ke keng tsa jeoa, ke lijo tsa mofuta ofe tse ka bitsoang se nepahetseng bakeng sa tsoekere e phahameng? Ho li araba, o hloka ho nka qeto ea hore na lijo tse ncha li thehiloe holim'a melaoana efe, hore na 'muso o mocha o lokela ho ba joang.

• Hoa hlokahala ho ja ka nako e itseng. U ke ke ua tlola lijo tsa hoseng, lijo tsa motšeare le lijo tsa mantsiboea. Morero oa khakanyo o ka tsela e latelang: lijo tsa hoseng tsa pele - ka 8 kapa 9, lijo tse bobebe - ka nako ea 11 kapa 12, lijo tsa motšeare - ka 14-15, tee ea mantsiboea - 17, lijong tsa mantsiboea, tse arotsoe likarolo tse peli - ka 19 le ka lihora tse 21 kapa tse 22. Haeba u latela tloaelo ena, u ka qoba bothata ba hypoglycemia. Boemo bona hangata bo hlaha lihora tse tharo kapa tse nne kamora hore insulin e kenngoe.
• Motho ea nang le lefu la tsoekere o lokela ho hlokomela hore na o bekha hakae. Ho bala boima ba hau bo lekaneng ho bonolo: hobane sena u hloka ho se ntša 100 ho tloha bophahamong ba hau ka lisenthimithara. Mohlala, mokhoa o tloaelehileng ho motho eo 167 cm e leng 67 kg. Ho nona ha hoa lokela ho lumelloa - ho lebisa ho fokotseha ha kutloisiso ea insulin.
• Molao-motheo o mong oa phepo - phepo e nepahetseng e lokela ho ba e felletseng. Tsoekere e phahameng ha se lebaka la ho lahla lik'habohaedreite.Ha u lokisa li-menu, tlhokomelo e khethehileng e lokela ho lefshoa ho li-polysaccharides le lihlahisoa tse nang le tsona: li-buckwheat, lijo tsa meroho (meroho, litlama). Ho ba bang, ho thata haholo ho lebala ka tsoekere. Sebakeng seo, o ka sebelisa litlatsetso tsa tlhaho tse tla thusa ho hlatsoa lijana le ho khutlisa tatso ea bona e tloaelehileng. Mokhoa o motle oa ho sebelisa liswensi tse thibetsoeng ke stevia.
• Likarolo tse nyane haholo, tse sa lekaneng ha li lumelloe, lijo li lokela ho khothaletsa ho satiety, mme li seke tsa eketsa tlala kapa tsa tsosa takatso ea lijo.
• Hangata lefu la tsoekere le tsamaea le botenya. Phepo e nepahetseng ho lefu lena e lokela ho rereloa ho fokotsa boima ba 'mele. Lihlahisoa tse khethehileng tsa lijo tse thehiloeng ho phofo ea Amaranth, tse thusang ho hlola takatso ea ho nona, li loketse ho lutla, ha li lebise keketseho ea boemo ba tsoekere ea mali, li thusa haholo ho sena.
• Ho lebisoa tlhokomelo e khethehileng ho palo ea mafura lijong. Ho ba sieo ha bona ka ho felletseng ha ho amohelehe, kaha ba bohlokoa haholo 'meleng. Le ha ho le joalo, hoa hlokahala ho laola tšebeliso ea lijo tse nang le tsona. Ho fetisa moetlo ho lebisa ho eketseho ea boima ba 'mele, nts'etsopele ea atherosclerosis. Palo ea mafura e lokela ho ba 30%. Haholo-holo tsena ke oli ea limela (sonobolomo, linseed, mohloaare, amaranth).
• Kantle ho lihlahisoa ke tsona tse tlatsetsang kholo ea tsoekere ea mali: confectionery, hoo e batlang e le litholoana tsohle, jeme, confiture, jeme, chokolete, phofo, lebese le liperesente tse ngata tsa mafura, sirapo, konyana, nama ea kolobe, margarine, ho hasana, lijo-thollo tse ling.
• Lijong, ho tlameha ho ba le lijo tse nang le fiber - ha e hlahise keketseho ea tsoekere, e thusa ho etsa khaello ea limatlafatsi le matla.

Ke lijo life tse sa lokelang ho jeoa le lefu la tsoekere: ka botlalo mabapi le lik'habohaedreite

E loketseng lijo:

• Khábeche (broccoli, Brussels ea hlaha, kholifulawa, k'habeche e tšoeu).
• Laminaria (seaweed).
• Tomate (ka bongata bo fokolang).
• Li-onion tse sa tsoakoang kapa li-chives ho li-salads.
• Li-mushroom.
• Linaoa pods.
• Mefuta e fapaneng ea meroho.
• Likomkomere
• Celery
• Squash.
• Eggplant.

Lisebelisoa tsa tsoekere tse fokotsang tsoekere

Tsena ke lihlahisoa tsohle tse nang le index ea glycemic ka tlase ho karolo ea 50. Ha li lebise ho hyperglycemia hape ha li lumelle maemo a tsoekere ho theohela boemong bo boima.

• Amaranth
• Garlic
• Beetroot
• Jerusalema artichoke
• Asparagus
• Artichokes
• Broccoli
• Hazelnuts
• Lijo tsa leoatleng
• Kelp
• Moeletsi

Lenane le tsoela pele. Tsena tsohle ke lihlahisoa tse thusang tse theolelang tsoekere maling ka lefu la tsoekere. Li tšoauoa ka dikahare tse phahameng tsa fiber, tse lebisang ho khutsufatsong ea ho kenngoa ha lintho tse tlatsetsang ho hlaha ha hyperglycemia. Ketso ea bona e lebisa 'neteng ea hore tsoekere e tlaase ka ho fetisisa e kena maling. Ntle le moo, meroho, litlama le linate tse lumelletsoeng li na le livithamini le liminerale tse ngata tse thatafatsang mosebetsi oa litho tsohle - ho tloha pelong ho ea makhophong.

Ka morao moleng ke "lenane le letšo", le kenyelletsang seo lingaka li sa khothalletseng ho ja ho bohle ba qobelloang ho ja lijo tse khethehileng.

Ke lijo life tse eketsang tsoekere ea mali: lenane la lijo tse thibetsoeng tsoekere

• Li-sweets, mahe a linotsi, li-pastries tse tsoang ho puff pastry le phofo e tšoeu e hloekisitsoeng - ho khothalletsoa ho fumana mokhoa o mong o ka ba thusang - liswiti tse thehiloeng ho stevia ka tekano.
• Li-muffin le bohobe bo tsoeu bo tšoeu ha li lumelloe. E ka nkeloa sebaka ke rye kapa bran, empa ho sena, tekanyetso ea letsatsi le letsatsi e ka ba 325 g.
• Meroho e halikiloeng le e khabeloang, litapole ha e qheleloe lijong.
• Li-sauces tsohle tsa mabenkele li na le tsoekere e ngata, li-preservatives, mafura, pepere le letsoai.
• Litholoana tse monate le monokotsoai, lero le nchafalitsoeng.
• Lebese le fapanang ka lebese le tlotsitsoeng lebese.
• Lijo tse phehiloeng tsa mefuta e fapaneng, lijo tsa hang-hang, lijo tse bobebe tse pakiloeng.
• Metsoako (limmapa, poone) le limatlafatsi tse ling tse jang habonolo.
• Mefuta e nang le mafura a nama le tlhapi, mafura, nama e tsubang.
• Sopho e 'ngoe le e' ngoe e nang le litapole le raese, ka meroho e mafura le e matla.

Ho hlokahala hape ho felisa ka botlalo lijo tse nang le mafura a kotsi ho tsoa lijong tsa hau:

Mona ke lijo tse lokelang ho fanoa bakeng sa lefu la tsoekere - sheba lenane la lijo tse thibetsoeng ho etsa habonolo lenane le nepahetseng. Lijo ke sesebelisoa se ka sehloohong se felisang matšoao a lefu lena ebile se u fa monyetla oa hore u lule u le hantle.

Re u hopotsa hore tsohle tse "ho lenane le letšo" li lokela ho behelloa ka thoko ho lijo tsa hau - ja hantle 'me u ke ke ua sebetsana le litlamorao tsa bofokoli ba hau. Haeba u shebisisa lijo tse lumelletsoeng, u tla bona li-motsoako tsa lijo tse fapaneng, tse monate le tse khotsofatsang. Hona ke:

• Nama e mafura a tlase, likhoho, tlhapi.
• Mahe, sewame.
• Lijo tsa leoatle tse fapaneng.
• Botoro (botoro, meroho), chisi.
• Li-mushroom.
• Lithollo tse ling, litholoana, monokotsoai.
• Meroho e botala bo boholo.

Nka ja litholoana tsa mofuta ofe le lefu la tsoekere?

Ka bomalimabe, litholoana tse monate (libanana, limango, liperekisi) li tla tlameha ho lahloa. Mefuta e fapaneng ea liapole (litholoana tse 1 ka letsatsi), lilamunu li lumelloa. Haeba u batla ho inkela monokotsoai, khetha feela tse nang le seratsoana sa fructose - mohlala, li-gooseberries. Black currant e na le thuso, empa u tlameha ho lebala ka li-raspberries - e monate ebile e kotsi ho bakuli ba nang le hyperglycemia le molekane oa eona - hypoglycemia.

Seo u ka se jang ka tsoekere e phahameng ea mali: ja lijo tsa lefu la tsoekere

Lenaneo le lokela ho kenyelletsa:

• Lithollo tsa tsoekere, rye le bohobe ba korong.
• Sopho ea meroho, ho kenyelletsa le serame. Moro ha oa lokela ho ba matla.
• Lijo tsa nama le likhoho.
• Kefir, bio-yogurt, acidophilus le lihlahisoa tse ling tsa lebese tse nang le mafura a tlase (empa eseng mafura).
• Chese e sa lomosoang.
• Mahe, li-omeleta tse bobebe. Khothaletso ea protheine, "yolk" e fokolang.
• Lijana tse tsoang lithong (tse nang le lithibelo ka har'a meeli ea litekanyetso tse lumelletsoeng) U ka pheha poleiti ho tsoa ho buckwheat, harese, oatmeal. Ho ke ke ha khoneha: ho tloha semolina, raese.
• Litlhapi tse mafura a tlase-ebang li phehiloe (ka ontong, ka grill), kapa e phehiloeng.
• Meroho e tala: e tala, e phehiloeng, e phehiloeng, e phehiloeng. Tlhokomeliso: kalafo ea mocheso e eketsa index ea glycemic ea sehlahisoa.
• Litholoana: liapole tse bolila, lilamunu.
• Li-sweets: li-jellies, liswiti, mousses le lintho tse ling tse ntle ho stevia, hammoho le tse ling tse ncha li lumelloa.
• Khothaletso e nooang: tee, lero la meroho le hlapolotsoeng, li-decoctions ho latela litlama le letheka le omisitsoeng la rose.
• O ka eketsa botoro lithutong tsa pele le tsa bobeli, sebelisa oli ea meroho e le moaparo oa salate.
• Li-sauces: ke feela maiketsetso, tse letsoai le linoko tse qheletsoeng ka thōko, tse se nang mafura, ka decoction ea meroho le litlama.

Sena ke se ka jang orodha ea letsatsi la tsoekere:

• Lijoa tsa hoseng (1) - nama e halikiloeng ea nama, apole e tala, tee.
• Lijoa tsa hoseng (2) - omeled kapa lehe le phehiloeng hantle.
• Lijo tsa motšehare - sopho ea hop ea meroho ntle le litapole, tlhapi e halikiloeng.
• Moso oa mantsiboea - khalase ea kefir, apole kapa letsoho le fokolang la currant e ntšo.
• Lijo tsa mantsiboea - nama ea khomo e halikiloeng ka asherara.
• Bosiu - kefir.

Haeba lefu le le leng le tsamaea le le leng (gastritis, duodenitis, ulitis, colitis), hoa hlokahala ho boloka lijo tse reriloeng, empa ho qoba ho ts'oaroa ha mucous membrane ea mala le mala, boloka melao e khethehileng ea ho pheha - e ts'oeroeng, e mashed.

Se ke la lebala hore o tlameha ho latela lijo tse fesheneng - makhetlo a 5-6 ka letsatsi. Ho sitoa ho latela regimen ho ka lebisa ho hypo- kapa hyperglycemia. Hlokomela: o se ke oa tlola lijo tse ka sehloohong le tse ling hape 'me u se ke oa ja haholo.

Sehloohong sena re lekile ho u joetsa ka hohle kamoo ho ka khonehang ka seo u ka se khonang le ho se ja ka tsoekere e phahameng ea mali, re fane ka metheo ea lijo bakeng sa lefu la tsoekere le lenane la lihlahisoa - tse thibetsoeng ebile li lumelletsoe. Se ke la lebala hore phepo e nepahetseng e tla thusa ho matlafatsa mmele le ho thibela nts'etsopele ea lefu lena - etsa menu e nahanang litlhahiso tsa ngaka.