Lijo tse Ntlafatsang Tsoekere ea Mali: Lethathamo la Lijo Tse Kotsi

Lihlahisoa tsa kajeno tsa lijo li tšoauoa ka boemo bo phahameng ba khalori le se nang le lik'habohaedreite tse ngata hammoho le mafura a liphoofolo. Le ha ts'ebeliso ea bona e lumella batho ho lula ba tletse nako e telele, hangata ho lebisa tlolong ea lits'ebetso tsa metabolic 'meleng. Ka lebaka leo, ho ja lijo tse nang le phepo e ntle ho eketsa kotsi ea maloetse a mangata a kotsi. Lefu la tsoekere le lefu la tsoekere le lona le teng ka lebaka la khaello ea phepo e nepahetseng. Bakuli ba nang le lefu lena ba qobelloa ho fetola bophelo ba bona ka botlalo e le hore ba ntlafatse bophelo ba bona bo botle.

Boemo ba bohlokoa bakeng sa kalafo ea lefu la tsoekere ke phetoho ea lijo tsa letsatsi le letsatsi, e bolelang thibelo ea lijo tse eketsang tsoekere ea mali. Haeba boemo bona bo kopana, mokuli a ka ntlafatsa boleng ba bophelo ba hae le ho thibela ho kula ha lefu lena.

Mokhoa oa ho hlophisa phepo e nepahetseng ho batho ba nang le lefu la tsoekere?

Morero o ka sehloohong oa batho ba nang le lefu la tsoekere ke ho fihlella maemo a tloaelehileng a tsoekere (5.5 mmol / L). Letšoao le lona lea tšoana ho bakuli ba lilemo life kapa life. Boleng ba tsoekere bo ke ke ba lula bo fetoha le liphetoho kamora lijo. Ntlha ena e hlalosa tlhokeho ea sampole ea mali ho ithuta litekanyo tsa tsoekere e potlakileng le ka mor'a lijo tse ling le tse ling ka mor'a lihora tse peli. Liphetoho tse bang teng tsoekere e nang le mokhoa ona li tla bonahala hantle.
Lijo tsa batho ba nang le lefu le joalo li bokelloa ho nahanela index ea GI (glycemic index) ea lihlahisoa. Letšoao lena le tšoauoa ka sekhahla sa keketseho ea tsoekere ea mali kamora ho ja lijo. Ha e le boleng bo phahameng, e ba le monyetla o moholo oa ho ba le hyperglycemia. Haeba u tseba GI ea lihlahisoa tsa lijo, ho bonolo ho utloisisa hore na ke lijo life tse eketsang tsoekere ea mali kapele mme li lokela ho jelloa ka bongata.
Lik'habohaedreite tsejoeng tsa bakuli li lokela ho emeloa haholo ke lintho tse thata. Palo ea bona e lokela ho fokotsoa, ​​'me ho lokela ho beoa meroho, lihlahisoa tsa lebese, nama le lihlahisoa tsa tlhapi.

Mehlala ea lik'habohaedreite tse rarahaneng:

  • Likomkomere (lijo-thollo),
  • Litholoana tse ngata
  • Li-legum.

Mehlala ea lihlahisoa tse nang le lik'habohaedreite:

  • Bakery pasta,
  • Meroho joalo ka lihoete, lihoete, litapole, lierekisi le poone,
  • Lihlahisoa tsa lebese (tranelate, lebese le kolobelitsoeng, kefir, lebese le hloekileng),
  • Litholoana le monokotšoai o mong le o mong,
  • Lino tse tsoekere, lino-mapholi, likhomphutha,
  • Liea tse fapaneng tse kenyeletsang mahe a linotsi le tsoekere e sa tsoakoang.

Lijo tsena kaofela li bontšoa ke bokhoni ba ho eketsa tsoekere ea mali ka lebelo le fapaneng, ka hona, ha u li sebelisa, ho bohlokoa ho latela kalafo ka li-insulin kapa lithethefatsi tse ling tse theolelang tsoekere. Haeba ho hlokahala, litekanyetso tsa lithethefatsi li lokela ho fetoloa.

Lijo tse matlafatsang tsoekere ea mali: Tafole ea GI

Ho nolofatsa kutloisiso ea ho itšetleha ha maemo a tsoekere ho lijo tse itseng, ho hlahisitsoe litafole tse khethehileng tsa glycemic index. Li lumella batho ba nang le lefu la tsoekere hore ba etse lenane la lijo tsa tsoekere letsatsi le leng le le leng hore tsoekere e se ke ea phahama haholo mme e boloka tekanyo ea caloric e lekaneng.

Phapang ea lihlahisoa ka index ea glycemic:

  1. GI e na le boleng ba ka tlase ho mashome a mararo. Lihlahisoa tse kantle ena li lumelloa ho jeoa ke batho ba lefu la tsoekere ntle le lithibelo, ha feela ho se na tšebeliso e ngata ea caloric lijong tsa letsatsi le letsatsi.
  2. Boleng ba GI bo tloha ho 30 ho isa ho 70. Lihlahisoa tse joalo li lokela ho fokotsoa ts'ebetsong. Li ka tlas'a akhaonto e tlamehang ha u khetha tekanyetso ea insulin.
  3. Li-GI tse fetang 70, empa li ka tlase ho 90. Lihlahisoa li lethathamong la lihlahisoa le lijana tse thibetsoeng.
  4. Li-GI tse fetang 90 unit. Lihlahisoa tse joalo ha lia lumelloa ho bakuli. Hangata e emeloa ke liswiti, bohobe bo tšoeu, poone le lihlahisoa tse ling tse ananeloang ke 'mele kapele.

Lethathamo la lihlahisoa tse nang le GI e fapaneng

Lebitso la sehlahisoaGiBoleng bo tloaelehileng ba tšebeliso ka letsatsi
Bohobe85ho fihlela ho 25 dikgerama
Noodles13ho fihlela litapole tse 1,5
Shortcust / Bagel Dough Cookies106/103Sekhechana se le seng
Li-beet ka mokhoa ofe kapa ofe99Sengoathoana se le seng
Mofuta ofe kapa ofe oa litapole95E ngoe ka boholo, joalo ka lehe la likhoho tse tloaelehileng
Bijoux90ho fihlela litapole tse 1,5
E se eka mahe a linotsi (a le forong e hloekileng)90Khaba e le 1 (thispone)
Rice porridge90Khaba e le 1 (thispone)
Ice cream (ice cream, litholoana)87ho fihlela ho ligrama tse 55
Poone78Litsebe tse halofo e le 'ngoe
Rice (moholi kapa o sootho)83/79Ho fihlela likhaba tse 1,5 / 1
Pumpkin Pulp / Zucchini75Bongata bofe kapa bofe
Lero la Orange74Halofo ea khalase
Mahlanya (a sa hlakoloa)76ho fihlela likotoana tse tharo
Mabone70Likotoana tse 5 tse nyane
Koro ea phofo69Khaba e le 1 (thispone)
Wheats groats68Khaba e le 1 (thispone)
Peso ea Oatmeal66Khaba e le 1 (thispone)
Sopho e nang le liapole tse tala (e omisitsoeng)66Tablespoons tse 7
Liphaenapole tse sa tsoa khuoa66Sekhechana se le seng
Meroho e ncha65ho fihlela ho ligrama tse 65
Banana ba butsoitseng65Litholoana tse holileng tsebong
Semolina65ho fihlela litapole tse 1,5
Melon pulp65ho fihlela ho ligrama tse 300
Mefuta efe kapa efe ea morara64ho fihlela ho ligrama tse 20
Li-greats (khafetsa)60Khaba e le 1 (thispone)
Li-cookies tsa Oatmeal55Nyane ka boholo ba 3 likoto
Yoghur52Ligrama tse 80 (halofo ea khalase)
Buckwheat50ho fihlela litapole tse 1,5
Litholoana tsa Kiwi50ho fihlela ho ligrama tse 150
Litholoana tsa mango50ho fihlela ho ligrama tse 80
Pasta ea Searabia57Khaba e le 1 (thispone)
Lero la apole40Halofo ea khalase
Lithunya35tholoana e le 'ngoe e bohareng
Liapolekose tse omisitsoeng35ho fihlela ho ligrama tse 20
Lebese lohle32Ligrama tse 200 kapa senoelo se le seng
Liapole / liperekisi30Litholoana tse 1
Soseji le lisoseji28ho fihlela ho ligrama tse 150
Litholoana tsa Cherry25ho fihlela ho ligrama tse 140
Morara22Litholoana tse halofo e le 'ngoe
Pearl harese22ho fihlela litapole tse 1,5
Chocolate (e ntšo, e lefifi)22Likotoana tse 5 tsa lithaelese tse tloaelehileng
Nuts (walnuts)15ho fihlela ho ligrama tse 50
Pepere / Greens / Lettuce10Bongata bofe kapa bofe
Peo ea soneblomo e halikiloeng8ho fihlela ho ligrama tse 50
Manonyeletso a konofolo10Bongata bofe kapa bofe
Mefuta eohle ea li-mushroom10Bongata bofe kapa bofe
Mofuta ofe kapa ofe oa hop10Bongata bofe kapa bofe
Eggplant (e ncha kapa e phehiloe)10Bongata bofe kapa bofe

Litholoana li ama tsoekere joang?

Ho molemo hore batho bohle ba je litholoana. Li na le liminerale tse ngata, livithamini, fiber le li-pectin. Li na le thuso ka mokhoa o phethahetseng. Litholoana li ntlafatsa ts'ebetso ea 'mele kaofela le ho thibela botenya. Li khothalletsoa ke litsebi tsa phepo ho ja batho ba batenya. Fibre, e leng karolo ea tholoana, e thusa ho ntlafatsa ts'ebetso ea mala, e thusa ho tlosa cholesterol kapele le tsoekere e tlase ea mali.

Ka letsatsi la lefu la tsoekere, ho lekane ho nka fiber ka bongata ba ligrama tse 30. Boholo ba eona e fumanoa litholoana tse kang liapole, apricots, liperela, raspberries, liperekisi, fragole. Batho ba nang le lefu la tsoekere ha ba khothalletsoe ho sebelisa li-tangerine ka lebaka la bongata ba lik'habohaedreite tse sebopeho sa bona.

Li-watermelon li na le thepa ea bohlokoa bakeng sa motho leha e le ofe. Li lokela ho sebelisoa ka hloko ka lebaka la bokhoni ba monokotsoai ho phahamisa tsoekere ea mali ka lebelo le potlakileng. Ho lokela ho hopoloa hore karolo e 'ngoe le e' ngoe ea 135 g ea pulp ke XE e le 'ngoe ea bohobe, ka hona, pele ho lijo, hoa hlokahala ho bala ka ho hlaka tekanyetso ea insulin ho bakuli ba nang le lefu la mofuta oa pele. Ho lokela ho hopoloa hore palo ea tsoekere ka har'a mahapu e ba kholo nakong ea polokelo e telele.

Litholoana tsohle ke lik'habohaedreite 'me li baka keketseho ea tsoekere maling, kahoo tšebeliso ea tsona e lokela ho ipapisa le litaba tsa khalori le palo e lumellehang ka letsatsi.

Ke lijo life tse ka khutlisang tsoekere?

Lihlahisoa tse ngata li kenya letsoho ho tloaelehileng ha tsoekere ea mali, e leng ntlha ea bohlokoa haholo eo u lokelang ho e nahana ha u theha lijo tsa letsatsi le letsatsi.
Lethathamo la lihlahisoa tse nang le tsoekere e nyane:

  1. Meroho e tala. Eggplant, tamati, radish, likomkomere le kholifulawa ha li na lik'habohaedreite hape li thusa ho tlisa tsoekere ho tloaelehileng. Li ka jeoa ha maikutlo a matla a tlala a hlaha, ha tšebeliso ea nama leha e le efe ea nama ea nama ea kolobe e se e sa amoheloe.
  2. Litholoana tse ling (lilamunu, liapole, cherries, liperela).
  3. Moeletsi Litholoana tsena li thusa ho eketsa kutloisiso ea insulin le bakuli ba tsitsitseng ba nang le mafura a monounsaturated hammoho le fiber e qhibilihang.
  4. Kotara ea khaba ea sinamone e hlapolotsoeng ka metsi. Nako ea selemo e thusa ho tsitsa tsoekere.
  5. Garlic. Meroho ke antioxidant e matla hape e thusa ho hlahiseng insulin ke tšoelesa.
  6. Chisi ea chisi le chisi e nang le mafura a tlase.
  7. Lihlahisoa tsa protheine (mohlala, nama, lihlahisoa tsa tlhapi, mahe).

Tataiso ea phepo e nepahetseng ea lefu la tsoekere

Batho ba nang le insulin e hlahisang tlhahiso ea lihlahisoa kapa kutloelo-bohloko ea lihormone tsa lisele ba lokela ho ipehela meeli kamoo ba khonang ho nka lijo tse bakang hyperglycemia, hape ba latela melao e 'maloa e bonolo:

  1. - Ja lijo tse halikiloeng ka oli le mafura a mangata. Ho fetella ha tsona ho boetse ho khona ho eketsa boleng ba tsoekere maling.
  2. Fokotsa palo ea lihlahisoa tsa phofo le pastry lijong.
  3. Leka ho fokotsa joala. Joala bo ka qala ka ho phahamisa tekanyo ea tsoekere e maling, 'me ka mor'a moo bo etsa hore bo theohe maemong a bohlokoa, ao bo leng kotsi hape ho lefu la tsoekere.
  4. Qoba lino tse khabisitsoeng ka khabone.
  5. E-ja nama e nang le sejana sa lehlakoreng sa meroho.
  6. E-ea bakeng sa lipapali 'me u tsamaee tse ling.
  7. Se ke oa ja lijo tse nang le khalori e phahameng haholo pele u robala.

Lijo tse entsoeng hantle bakeng sa lefu la tsoekere le lihlahisoa tsa GI li tla thusa ho eketsa tsoekere le ho fokotsa monyetla oa mathata a kotsi.

Kotsi ea tšebeliso ea tsoekere e ngata ke efe?

Ts'ebeliso e mpe ea tsoekere e tlisa litlamorao tse bohloko ho 'mele joalo ka:

  • insulin e kenang habonolo le lefu la tsoekere,
  • boikutlo bo sa feleng ba tlala le ka lebaka leo - ho nona ka boima ba 'mele esita le botena, haholoholo ho basali,
  • Maloetse a lesapo la molomo, e 'ngoe ea a atileng haholo ke li-caries,
  • ho hloleha ha sebete
  • mofetše wa pancreatic
  • khatello e phahameng ea mali
  • lefu la liphio
  • mafu a methapo ea pelo,
  • khaello ea phepo e lekaneng bakeng sa 'mele,
  • gout.

Ho joalo, ha ho na monyetla oa hore motho ea tloaelehileng ea sa tšoaroeng ke lefu la tsoekere letsatsi le leng le le leng a hlahlobe boemo ba tsoekere maling. Empa ke hantle hore e mong le e mong oa rona a tsebe hore na ke matšoao afe a bonts'ang maemo a hae a bohlokoa:

  • ho ntša khafetsa,
  • hlooho khafetsa le e telele
  • linako tse ling tsa ho nyekeloa ke pelo le ho hlatsa,
  • mopalami oa pere

  • Mathata ka ho hlaka le pono ea pono,
  • bofokoli ka kakaretso le mokhathala,
  • molomo o omileng le lenyora
  • takatso e matla ea ho kopanya hammoho le ho lula u ikutloa u lapile,
  • ho se khonehe
  • ho ba le matsoho le maoto nako le nako,
  • ho hlaha hoa ho hlohlona ha letlalo, dermatitis, furunculosis
  • ho e-na le nako e telele, pholiso ea maqeba butle,
  • khafetsa khafetsa mafu a ts'ebetso ea setho sa botšehali, ho hlohlona ho sa utloahaleng ka hara botshehadi ho basali le ho hloka matla ho banna.

U tla ithuta haholoanyane ka tsoekere e phahameng ea mali videong e latelang:

Ke lijo life tse eketsang tsoekere ea mali?

Bo-rasaense ba ile ba etsa lipatlisiso mme ba paka hore motho ea tloaelehileng, a sa belaelle sena, o ja likhaba tse mashome a mabeli tsa tsoekere letsatsi le letsatsi, leha ho le joalo lingaka le litsebi li khothaletsa ka matla ho se fetise tloaelo ea likhaba tse 4! Sena se etsahala hobane ha se kamehla re balang sebopeho sehokelong. Ke lijo life tse eketsang tsoekere ea mali - tafoleng e nang le tse ling tsa tsona e tla thusa ho fumana hore:

Boemo ba GIPontšo ea GISehlahisoa
Phahameng e phahameng140Lihlahisoa tsa bakery
140Litholoana tse omisitsoeng (matsatsi)
120Bijoux
115Biri
100Confectionery (likuku, likuku)
100Litapole tse halikiloeng
99Li-beets tse phehiloeng
96Li-flakes tsa poone
93Monate
90Botoro
86Lihoete tse phehiloeng
85Chips
80White raese
80Ice cream
78Chocolate (40% cocoa, lebese)
Karolelano ea gi72Koro ea phofo le lijo-thollo
71Khoho e sootho, e khubelu le e sootho
70Oatmeal
67Litapole tse phehiloeng
66Semolina
65Banana, morara o omisitsoeng
65Melon, Papaya, phaenapole, Mango
55Lijana tsa litholoana
46Li-groats tsa Buckwheat
Pholo e tlase45Morara
42Lierekisi tse ncha, linaoa tse tšoeu
41Bohobe bo felletseng
36Liapolekose tse omisitsoeng
34Yoghur ea tlhaho ntle le li-additi le tsoekere
31Lebese
29Li-beet tse tala
28Lihoete tse tala
27Chokolete e lefifi
26Cherry
21Morara
20Liapricots tse ncha
19Walnuts
10Mefuta e fapaneng ea hop
10Eggplant
10Li-mushroom
9Peo ea soneblomo

Lenane la glycemic ke eng?

Lenane la glycemic ke palo e u lumellang hore u utloisise hore na lijo tse jeoang kapele li fetoloa joang ho ba tsoekere. Lihlahisoa tse nang le lik'habohaedreite tse ngata li ka ba le li-indices tsa glycemic tse fapaneng ka ho felletseng.

GI e etsa hore ho khonehe ho khetholla pakeng tsa ho thula butle ("lik'habohaedreite tse ntle") le tse potlakisang ho sefa ("tse mpe"). Sena se o lumella ho boloka tsoekere ea mali ka mokhoa o tsitsitseng haholoanyane. Ha e le palo e nyane ea lik'habohaedreite tse "mpe" lijong, e ka ba le phello e matla ho glycemia.

Matšoao ho latela se hlahisoang ke tsoekere:

  • 50 kapa ka tlase - tlase (ho lokile)
  • 51-69 - mahareng (bohareng),
  • 70 le holimo - e phahameng (e mpe).

Lethathamo la lihlahisoa tse ling tse nang le maemo a fapaneng a GI:

E nang le phello e fokolang ho khatello ea glucose.

Lijo tse nang le GI e leka-lekaneng le tsona li eketsa tsoekere ea mali haholo. Li-sweets tse kang marmalade, morara o omisitsoeng le liapole tse omisitsoeng li hloka ho sebelisoa hanyane. Lithollo tsa koro tsa Durum le pasta li theha motheo oa phepelo, hammoho le lettuce, litlama, likomkomere, radish le tamati.

Tafole - Lijo tse nang le lik'habohaedreite tse nang le index ea glycemic e tlase le e bohareng

50 le mokhoa oa ho sebelisa tafole?

Ho sebelisa tafole ho bonolo. K'holomong ea pele, ho hlahisitsoe lebitso la sehlahisoa, ho le leng - GI ea eona. Ka lebaka la tlhaiso-leseling ena, o ka utloisisa ka boeena: se bolokehileng le se hlokang ho behelloa ka thoko lijong. Lijo tse phahameng tsa glycemic index ha li khothalletsoe. Boleng ba GI bo ka fapana hanyenyane ho tloha mohloling ho ea mohloling.

Tafole e phahameng ea GI:

SehlahisoaGi
French baguette136
biri110
koro bagel103
mehla101
li-cookies tse khutšoane100
phofo ea raese94
li-sandwich tsa li-sandwich94
liapolekose tse khabisitsoeng91
noodle, bijoux90
litapole tse khotliloeng90
lehapu89
donuts88
poone ea pop87
mahe a linotsi87
lichifi86
lihlahla tsa poone85
Lithunya, Mars83
maqheka80
marmalade80
chokolete ea lebese79
ice cream79
poone e bokeletsoeng78
mokopu75
Lihoete tse phehiloeng75
lierekisi tse tšoeu75
lero la lamunu74
li-lawcrumbs74
bohobe bo bosoeu74
zucchini73
tsoekere70
dumplings70

Tafole e akaretsang ea GI:

SehlahisoaGi
sekholopane69
peinapole69
bulgur68
litapole tse phehiloeng68
phofo ea koro68
libanana66
morara o omisitsoeng66
li-beet65
melon63
mahlaka62
raese e hlaha61
Twix (bareki ea chokolete)61
lierekisi tse tšoeu60
lipitsa60
li-cookies tsa oatmeal60
yoghur e nang le li-additi59
kiwi58
lierekisi tse halikiloeng.55
buckwheat51
lero la morara51
matlakala51

Tafole e tlase ea GI:

SehlahisoaGi
lero la apole45
morara43
bohobe ba rye40
lierekisi tse tala38
li-oranges38
lithupa tsa litlhapi37
lifeiga36
lierekisi tse tala35
linaoa tse tšoeu35
lihoete tse ncha31
yogati e ile ea potoloha.30
lebese30
libanana tse tala30
fragole30

Limatlafatsi, liprotheine le mafura ke lintho tse ngata tse fanang ka 'mele ka matla. Ho lihlopha tsena tse tharo, metsoako ea lik'habohaedreite e na le phello e kholo ho tsoekere ea mali.

Ho batho ba nang le lefu la tsoekere, lijo tse nang le lik'habohaedreite tse ngata li ka eketsa glycemia maemong a phahameng a kotsi. Ha nako e ntse e tsamaea, sena se ka baka tšenyo ea methapo ea methapo le methapo ea mali, e ka bakang nts'etsopele ea maloetse a pelo, mafu a liphio, jj.

Ho ja lijo tse nang le lik'habohaedreite tse ngata ho ka u thusa ho qoba ho theoha tsoekere ea mali le ho fokotsa haholo kotsi ea mathata a lefu la tsoekere.

Nka ja litholoana tse nang le lefu la tsoekere?

Litholoana li ka jeoa! Li na le livithamini, liminerale le fiber e ngata. Empa ho bohlokoa hore u se ke ua sebelisa hampe litholoana tse monate hobane sena se ka lebisa litlamorao tse mpe.

Litholoana li phahamisa boemo ba glycemia 'me ha bo mpefatse ho feta khekhe e monate e jetsoeng. Batho ba nang le lefu la tsoekere ba lokela ho latela lijo tse nang le phepo e nepahetseng le tse thusang ho boloka boima ba 'mele bo le hantle.

Ho molemo ho khetha litholoana tse sa tsoa khuoa, tse halikiloeng kapa tse halikiloeng ntle le tsoekere e ekelitsoeng. Empa hlokomela ka boholo ba ts'ebeletso! Ho na le likhaba tse peli feela tsa litholoana tse omisitsoeng, joalo ka morara o omisitsoeng kapa li-cherries tse omisitsoeng, tse nang le 15 g ea lik'habohaedreite. Litholoana tse ngata tse monate li na le index ea glycemic e tlase hobane e na le fructose le fiber.

Se latelang ke lenane la litholoana tse tloaelehileng tse phetseng hantle:

Ke eng e sa lokelang ho jeoa?

  1. Lino Tse Monate tsa Carbonated. Ba ka phahamisa maemo a tsoekere ea mali habonolo, hobane 350 ml ea seno se joalo e na le 38 g ea lik'habohaedreite. Ho feta moo, li na le li-fructose tse ngata, tse amanang haholo le ho hanyetsa insulin ho bakuli ba lefu la tsoekere. Fructose e ka lebisa ho liphetoho tsa metabolic tse tlatsetsang ho lefu la sebete la mafura. Ho laola boemo bo tloaelehileng ba glycemia, hoa hlokahala ho khutlisetsa lino tse tsoekere ka metsi a liminerale, tee e sa koaeloang.
  2. Mafura a furu. Mafura a fetisoang ke indasteri ha a na bophelo bo botle haholo. Li entsoe ka ho eketsa haetrojene ho mafura a acid e le hore li ka tsitsa. Mafura a Trans a fumaneha ka margarine, botoro ea peanut, tranelate le lijo tse halikiloeng ka lehloa. Ntle le moo, bahlahisi ba lijo hangata ba li eketsa ho li-crackers, li-muffin le thepa e 'ngoe e halikiloeng ho atolosa bophelo ba raka. Ka hona, molemong oa ho phahamisa boemo ba tsoekere bo fokotsehileng, ha ho kgothaletswe ho sebelisa lihlahisoa tsa bakery tsa indasteri (waffles, muffins, cookies, jj.).
  3. Bohobe bo bosoeu, bijoux le raese. Tsena ke lijo tse nang le nama e phahameng haholo. Ho netefalitsoe hore ho ja bohobe, li-bagel le lihlahisoa tse ling tsa phofo e ntlafalitsoeng haholo ho eketsa litekanyetso tsa tsoekere ea mali ho batho ba nang le lefu la tsoekere la mofuta oa 2.
  4. Lijurts tsa litholoana. Yoghur Plain e ka ba sehlahisoa se setle ho batho ba nang le lefu la tsoekere. Leha ho le joalo, tatso e nkoang litholoana ke pale e fapaneng ka ho felletseng. Kopi e le 'ngoe (250 ml) ea yogurt ea litholoana e ka ba le 47 g ea tsoekere.
  5. Lithollo tsa lijo tsa hoseng. Leha ho na le lipapatso tse lenngoeng, lijo-thollo tse ngata li sebetsoa hantle 'me li na le lik'habohaedreite ho feta kamoo batho ba bangata ba nahanang. Li boetse li na le liprotheine tse fokolang haholo, limatlafatsi.
  6. Kofi. Lino tsa kofi tse khabisitsoeng li lokela ho nkuoa e le sopho e metsi. Kakaretso ea 350 ml ea caramel frappuccino e na le 67 g ea lik'habohaedreite.
  7. Mahe, Maple Syrup. Hangata batho ba nang le lefu la tsoekere ba leka ho fokotsa tšebeliso ea tsoekere e tšoeu, liswiti, likuku, lipie. Leha ho le joalo, ho na le mefuta e meng ea tsoekere e ka bang kotsi. Tsena li kenyelletsa: tsoekere e sootho le e "tlhaho" (mahe a linotsi, lisosa). Le ha li-sweeteners tsena li sa sebetsoe haholo, li na le lik'habohaedreite tse ngata ho feta tsoekere e tloaelehileng.
  8. Litholoana tse omisitsoeng. Litholoana ke mohloli o motle oa livithamini le liminerale tse ngata tsa bohlokoa, ho kenyeletsoa le vithamine C le potasiamo. Ha litholoana li omisitsoe, metsi a lahleha, e leng se lebisang ho limatlafatsi tse ngata haholo. Ka bomalimabe, lintho tse tsoekere le tsona lia eketseha. Mohlala, morara o omisitsoeng o na le lik'habohaedreite tse ngata ho feta morara.

Ke eng e sa eketseng tsoekere?

Lihlahisoa tse ling ha li na lik'habohaedreite ho hang, ka ho latellana, 'me ha li eketse tsoekere maling, lihlahisoa tse ling li na le index ea glycemic e tlase hape ha li na phello ea glycemia.

Lethathamo la lijo tse se nang tsoekere:

LebitsoSebopeho sa hae
CheeseHa ho na lik'habohaedreite ntle le mohloli o motle oa protheine le calcium. E ka ba lijo tse matlafatsang le tsela e ntle ea ho kenyelletsa protheine e eketsehileng lijong tsa hoseng.
Nama, likhoho, tlhapiKe lijo tse mafura a tlase. Mehloli ena ea liprotheine ha e na lik'habohaedreite ntle le ha e phehiloe ka bohobe kapa sopho e tsoekere. Lijo tsa tlhapi li ka hlahisa mafura a Omega-3 Fatty Acids
Oli ea mohloaareKe mohloli o motle oa mafura a monounsaturated. Ha e na lik'habohaedreite ebile ha e ame tsoekere ea mali ka kotloloho
NutsLi na le lik'habohaedreite tse nyane, tseo boholo ba tsona e leng fiber. Cashew - khetho e ntle ka ho fetisisa bakeng sa bakuli ba nang le lefu la tsoekere
Garlic, onionBoithuto bo bontša hore ho ja konofolo kapa eiee ho ka fokotsa tsoekere
CherryLi-cherry tse nang le letsoai li na le index e tlase ea glycemic. Palo e nyane e jeoang e ke ke ea senya tsoekere.
Greens (sipinichi, k'habeche)Meroho e tala e sa tsoakoang e phahame haholo ka har'a fiber le limatlafatsi tse kang magnesium le vithamini A
Blueberries le li-blackberryMonokotsoai ona o phahame haholo ho li-anthocyanins, tse thibelang li-enzyme tse ling hore li liehe ho sefa lijo.
MaheJoalo ka mehloli eohle e hloekileng ea protheine, mahe a na le GI ea 0. A ka sebelisoa e le lijo tse bobebe kapa lijo tsa hoseng tse potlakileng.

Video ka mekhoa ea ho theola tsoekere ea mali:

Phekolo ka litlhare tsa setso (lekhasi la bay, hawthorn, pods) e khethiloe hantle ka tsela e nepahetseng 'me e tla thusa haholo ho fokotsa tsoekere ea mali. Phekolo ea lithethefatsi hammoho le ho ja e thusa ho eketsa litholoana tse ntle ho bakuli ba nang le lefu la tsoekere. Phekola lefu la hau ka bohlale le ka boiphihlelo.

Metheo-kakaretso ea phepo e nepahetseng bakeng sa lefu la tsoekere

Khetho ea lihlahisoa ha u ntse u lokisa lijo li lokela ho ipapisa le melao-motheo e latelang.

  • Leqheka. Lijo tse eketsang tsoekere ea mali hape li na le index e phahameng ea glycemic (likarolo tse fetang 90).
  • Fokotsa. Lijo tse nang le GI ho tloha ho 70 ho isa ho 90 lia lumelloa ho ja ka linako tse ling feela.
  • Ho fokotsa. Lihlahisoa tse nang le index ea 30 ho isa ho 70. Ntle le ho fokotsa ts'ebeliso, ho bohlokoa ho li ela hloko ha u khetha litekanyetso tsa insulin kapa lithethefatsi tse ling tse fokotsang tsoekere.
  • Sebelisa ntle le lithibelo. Lijo tse nang le GI tse ka tlase ho 30, empa ho nahanela feela hore e lumellana le likhalori tsa letsatsi le letsatsi.

Ke lijo life tse eketsang tsoekere ea mali

Lethathamo la lihlahisoa tse eketsang tsoekere ea mali le bua ka se hlokang ho fokotsoa lijong kapa ho felisoe ka botlalo.

Tafole - Lihlahisoa tse Phahameng tsa Glycemic Carbohydrate

LihlahisoaGi
Bohobe bo tšoeu, muffin100
Litapole tse phehiloeng95
Raese, li-noodle tsa raese90
Monate90
Litapole tse khotliloeng, litapole tse phehiloeng85
Lihoete, li-beet (tse phehiloeng)85
Mokopu75
Melon, Watermelon75
Millet porridge70
White, chokolete ea lebese, liswiti70
Lihlahisoa tsa GI tse maharengBolengLihlahisoa tse tlase tsa GIBoleng
Bohobe bo bobe ba rye65Rosa e sootho50
Marmalade65Malalanje, li-tangerine, kiwi50
Lirosa, liapolekose tse omisitsoeng65Letsoele la apole le sa tsoa halikisoa ntle le tsoekere50
Litapole tsa jete65Morara, lilamunu45
Macaroni le Cheese65Bolila apole, plum35
Margarita pizza e nang le tamati le chisi60Linaoa35
Brown buckwheat60Mabenyane, matsuane30
Oatmeal60Monokotšoai (fragole e hlaha, li-currants, likhantsi)25
Li-Juice tse monate tse pakiloeng55Salate, Dill, Parsley10

Ha re bua ka tafole ena, o ka theha lijo tse nang le lik'hilojule, empa ka nako e ts'oanang li na le lik'habohaedreite tse ngata ebile u na le livithamini le liminerale tse ngata.

Ha ho hlokahala lik'habohaedreite

Ho na le maemo ao ho ona liswiti bakeng sa mokuli ea nang le lefu la tsoekere a hlokahalang haholo. Tlhokahalo e joalo e hlaha ka hypoglycemia - ho fokotseha ho matla ha tsoekere ea mali (ka tlase ho 3 mmol / l).

Boemo bo khetholloa ke matšoao a latelang:

  • ho tsekela
  • bofokoli
  • mofufutso
  • ho lahleheloa ke kelello.

Ha ho se na thuso, hypoglycemia e ka lebisa ho komeng, ho se sebetse hantle ha sebete, lefu la mokokotlo, esita le lefu. Lihlahisoa tse nang le tsoekere li ke ke tsa khetholloa ka tsoekere e tlase ea mali, hobane ntle le tsona boemo ba mokuli bo ka mpefala ka potlako.

Matšoao a pele a ho haella ha tsoekere ea mali (bofokoli, ho fufulelo, tlala), lefu la tsoekere le lokela ho fanoa:

  • lero, tee - khalase ea lero le monate le bolila (morara, apole) kapa senoelo sa tee e monate se loketse
  • liswiti - sesebelisoa sa chokolete kapa liswiki e le 'ngoe kapa tse peli,
  • litholoana tse monate - o ka fana ka banana, perekisi, pere,
  • bohobe - likhahla tse 'maloa tsa bohobe bo tšoeu kapa sandwich.

Ho bohlokoa ho utloisisa hore bakuli ba nang le lefu la tsoekere ha ba hloke ho lahla lik'habohaedreite ka botlalo. Lijo li lokela ho ba monate, 'me lijo li lokela ho ba monate. Molao-motheo oa phepo e nepahetseng ke ho hlophisa lijo, ho latela boemo ba tsoekere maling. Ho bohlokoa hape ho hlahloba ho ata ha lik'habohaedreite tse rarahaneng. Lijo tse eketsang tsoekere ea mali le liswiti li tlameha ho fokotsoa, ​​'me ho molemo ho li nkela litholoana tse ncha le monokotsoai.

GI ke eng?

Lenane la glycemic ke sesupo sa phello ea lik'habohaedreite lijong mabapi le phetoho ea tsoekere ea mali (eo ho thoeng ke tsoekere ea mali). Lik'habohaedreite tse nang le index ea glycemic e tlase (ho fihlela ho 55) li kenngoa butle butle mme li baka keketseho e potlakileng ea tsoekere ea mali, ka hona, e le molao, maemo a insulin.

Se boleloang ke phetoho ea tsoekere ea mali lihora tse peli kamora ho ja tsoekere. Lenane la glycemic la tsoekere le nkuoa e le 100. Lenane la glycemic la lihlahisoa tse setseng le supa papiso ea phello ea lik'habohaedreite tse ho tsona ka phetoho ea tsoekere ea mali le tšusumetso ea tekanyo e lekanang ea tsoekere.

Mohlala, ligrama tse 100 tsa buckwheat e omeletseng e na le ligrama tse mashome a supileng tsa lik'habohaedreite. Ka mantsoe a mang, ha motho a ja li-porridge tsa buckwheat tse entsoeng ka ligrama tse 100 tsa li-buckwheat tse omileng, motho o amohela ligrama tse mashome a supileng a metso e 'meli tsa nama ea nama. Lik'habohaedreite 'meleng oa motho li heletsoa ke li-enzyme ho tsoekere, e kenang maling a ka mpeng. Lenane la glycemic la buckwheat ke 45. Sena se bolela hore ho tsoa ho ligrama tse 72 tsa nama ea nama ea nama ea kolobe e fumanoeng ho buckwheat kamora lihora tse peli, 72 x 0,45 = ligrose tse 32,4 tsa tsoekere e tla fumanoa maling. Ka mantsoe a mang, ho sebelisa ligrama tse 100 tsa buckwheat kamora lihora tse peli ho tla lebisa phetohong e ts'oanang ea tsoekere ea mali joalo ka ho ja ligrose tse 32,4 tsa tsoekere. Palo ena e thusa ho tseba hore na lijo tse itseng tsa glycemic ke eng.

Lihlahisoa tse ling tse eketsang tsoekere ea mali li hlahisoa tafoleng. Joalokaha u bona ho tsoa ka har'a litaba tsa eona, batho ba fetisitseng letšoao lena ba lokela ho ja lijo tse nang le lik'habohaedreite tse ngata 'me ba rate meroho e sa tsoakoang e sa futhumatsoang.

U ka fumana leseli le eketsehileng mabapi le lihlahisoa tse phahameng tsa tsoekere videong e ka tlase:

Ke eng se sa khoneheng ho lefu la tsoekere

Ho etsa liqeto tse tobileng mabapi le ho eketsa tsoekere ea mali, re ile ra arola lihlahisoa ka lihlopha 'me ra etsa lethathamo:

  • Lihlahisoa tse fapaneng tsa bakery le confectionery, phofo ea koro e halikiloeng ea linaha tse phahameng ka ho fetisisa, likuku, li-pastry, jj
  • Paseka e tsoang limeleng tse phahameng ka ho fetisisa tsa koro, li-noodle, vermicelli.
  • Joala le biri
  • Soda le tsoekere.
  • Litapole hoo e ka bang ka mefuta eohle ea tsona: e halikiloeng, e halikiloeng le liphooko, e phehiloeng.
  • Meroho e phehiloeng: lihoete, linaoa, mokopu.
  • Lithollo le lijo-thollo: semolina, raese, nyalothe le koro.
  • Lijo tse potlakileng ka mefuta eohle le lipontšo.

  • Litholoana tse omisitsoeng: morara o omisitsoeng le mehla.
  • Litholoana tse monate: mango, papaya, libanana, phaenapole, melon le melon.
  • Lijo tse mafura: mayonnaise, squash caviar, lijana tse halikiloeng ka oli e ngata.

Lijo tse ka nooeng ka tsoekere tse lekaneng:

  • Lihlahisoa tsa lebese tse nang le mafura a mangata: mefuta e mengata ea chisi, tranelate le botoro, tranelate e bolila le chisi ea cottage e fetang mafura a 15-20%.
  • Litholoana: morara, li-cherries le li-cherries, liapole, morara, kiwi, persimmons.
  • Litholoana tse ncha le tse pepesitsoeng le lero la monokotsoai.
  • Meroho e halikiloeng le e halikiloeng ka letsoai le litholoana.
  • Nama e mafura le tlhapi, caviar.
  • Lihlahisoa tsa nama tse nang le mafura a mangata: li-pastes, lisoseji, soseji, lijo tse ka makotong, likerese, chop, ham le ba bang.
  • Lero la tamati, li-beet le tamati e ncha.
  • Linaoa (khauta le botala).
  • Lijo-thollo: oatmeal, harese, buckwheat, harese, raese e sootho.
  • Rye le tse ling lijo-thollo tse felletseng (ka ho khetheha ha li na tomoso).
  • Ehe yolk.

Batho ba ka ja eng ka tsoekere e phahameng?

Litsebi li bitsa lihlahisoa tse latelang:

  • Mefuta e fapaneng ea hop: hop e tšoeu, Brussels ea hlaha, kholifulawa, broccoli.
  • Lettuce la makhasi.
  • Meroho: likomkomere, li-eggplant, pepere e tala ea bell, celery.
  • Li-soya, lens.
  • Litholoana: liapole, liapole, litholoana tsa morara, fragole, li-blueberries, li-blackberry, li-cherries le li-raspberries, linoko le meroho le litholoana tse ling tse ngata li eketsa tsoekere ea mali hanyane.

Na fructose ke sera se patiloeng?

Hape na u nka fructose e le karolo ea bohlokoa ea phepo e nepahetseng? Mabenkeleng a maholo, mabenkeleng a inthaneteng, mabenkeleng a eco ... E, hohle ho na le lisebelisoa tsa lihlahisoa tsa lijo ka fructose mme ehlile, e na le tlhaiso. Fructose ha e hlile ha e bake karabelo ea insulin, ke hore, ha e eketse boemo ba tsoekere le insulin ea mali, leha e le tsoekere ho feta tsoekere. Empa mahlale ha a eme mme lithuto tse ngata li bontša hore mmele oa rona o bonoa e le ntho e chefo! Le eona, ho fapana le tsoekere, ha e sebelisoe ke mesifa, bokong le litho tse ling, empa e romeloa ka ho toba sebeteng, moo e tšeloang matla le ho pepesetsoa teng.


Ka mokhoa o feteletseng oa fructose (mme mohloli ha se lihlahisoa tse khethehileng feela, empa litholoana, litholoana tse omisitsoeng, mahe a linotsi!):

  • karolo e 'ngoe ea eona e fetoha uric acid, e eketsang boemo bohle ba uric acid maling le e lebisang kholong ea gout,
  • botenya ba sebete bo hlaha. Haholo-holo e bonahala ka ho hlaka ho ultrasound - echogenicity ea sebete,
  • e mpefatsa ho hanyetsa insulin mme e lebisa ho lefu la tsoekere,
  • fructose e fetoloa ka potlako ho ba mafura ho feta tsoekere.

Re akaretsa: ho fokotsa sekhahla sa uric acid le mafura a sebete, o hloka ho fokotsa lijo tse nang le fructose mme o se ke oa li sebelisa e le sopho. Ha ho na kotsi ho 'mele ka letsatsi, o ka ja litholoana tse fetang 300 tsa litholoana.

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