Tsoekere ea mali e eketsa lijo
Lijo tsa fektheri tsa kajeno li na le lik'habohaedreite tse ngata le mafura a liphoofolo. Li boetse li na le index e phahameng ea glycemic (GI). Ka lebaka la ts'ebeliso ea bona, maemo a tsoekere ea mali a qhomela haholo. Ke ka lebaka leo ho leng bohlokoa hore mokuli ea nang le lefu la tsoekere a tsebe hore na ke lijo life tse eketsang tsoekere ea mali.
Melao ea Phepo ea Litseko tsa Tsoekere
Batho ba nang le lisele tsa beta tse nang le insulin kapa lihormone tse hlahisang lihormone ba hloka ho fokotsa lijo tseo ba li jang tse eketsang tsoekere ea mali haholo. Ho boetse ho khothaletsoa melao e latelang:
- fokotsa lijo tse theolelang, lijo-thollo le lihlahisoa tsa phofo lijong,
- qobella lino tse monate
- hana lijo tse nang le khalori e ngata pele u robala 'me u se ke ua ja ho feta tekano,
- ja lijo tse nang le mafura a mangata le tse halikiloeng ke oli,
- pheha nama e nang le sejana sa lehlakoreng sa meroho,
- fokotsa tšebeliso ea lino tse tahang - joala pele bo hlahisa boemo ba tsoekere maling, ebe bo bo fokotsa ka litekanyetso tse bohlokoa.
- tsamaisa haholoanyane 'me u bapale lipapali.
Mokhoa oa ho sebelisa tafole ea GI
Lijo tsa batho ba nang le lefu la tsoekere li etsoa ka ho nahanela lihlahisoa tsa glycemic index (GI) ea lihlahisoa. Letšoao lena le u thusa ho utloisisa hore na glucose e kenella maling kapele hakae ka mor'a ho ja. Ha e le boleng ba eona bo eketsehileng, e ba le menyetla ea ho ba le hyperglycemia.
Bakeng sa batho ba nang le lefu la tsoekere, lijo tse kenyelletsang lijo tse nang le GI ka tlase ho 30 li loketse.A ja ka index ea glycemic ea 30 ho isa ho 70 o lokela ho laoloa ka thata. Lijo tse nang le index ea li-unit tse fetang 70 li khothaletsoa hore li behelle ka thoko ho menu.
Lihlahisoa | Sehlooho | Melao ea GI |
---|---|---|
Monokotšoai, Litholoana | Persimmon | 50 |
Kiwi | 50 | |
Banana | 60 | |
Phaenapole | 66 | |
Lebone | 75 | |
Matsatsi | 103 | |
Lijarete | Oatmeal | 60 |
Perlovka | 70 | |
Millet | 70 | |
Millet | 70 | |
Rosa e sootho | 79 | |
Lirosa tse utsoitsoeng | 83 | |
Rice porridge | 90 | |
Bijoux | 90 | |
Li-flakes tsa poone | 95 | |
Lihlahisoa tsa bakery | Bohobe bo bobebe bo botala | 65 |
Li-bunter | 95 | |
Toro ea Wheat | 100 | |
Wheat bagel | 103 | |
Li-sweets | Marmalade | 65 |
Tsoekere e tsoekere | 70 | |
Se-Croissant | 70 | |
Khekhe ea seponche e omileng | 70 | |
Chokoleti ea lebese | 70 | |
Li-Waffles tse senang lebitso | 76 | |
Cracker | 80 | |
Letsoai le bolila la chisi | 87 | |
Monate | 90 | |
Meroho | Beetroot (e tala) | 30 |
Carrot (e tala) | 35 | |
Melon | 60 | |
Beets (Boiled) | 65 | |
Mokopu | 75 | |
Linaoa | 80 | |
Lihoete (phehiloeng) | 85 | |
Litapole tse khotliloeng | 90 | |
Litapole tse phehiloeng | 95 |
Tafole e ka tlase ha e na thuso ho bakuli ba nang le lefu la tsoekere la mofuta oa 2 kapa lefu la tsoekere. E ka sebelisoa ke basali ba fumanoang ba e-na le mofuta oa lefu lena. Hape, datha tsena li hlokahala ke batho ba nang le tloaelo ea lefu la tsoekere.
Litholoana tsa lefu la tsoekere
Litsebi tsa phepo e khothaletsa ho ja litholoana tse ncha le tse halikiloeng. Li na le liminerale tse ngata, pectin, livithamini le fiber. Ka bobeli, likarolo tsena kaofela li ntlafatsa boemo ba 'mele hantle, li hlohlelletsa mala, li tlosa cholesterol e mpe' me li ama tsoekere ea mali ka mokhoa o nepahetseng.
Ka karolelano, batho ba nang le lefu la tsoekere ba eletsoa ho sebelisa 25-30 g ea fiber ka letsatsi. Boholo ba eona e na le liapole, tse tala, lilamunu, morara, plums, fragole le liperela. Ho eletsoa ho ja liapole le liperela ka lekhapetla. Empa li-tangerine li na le lik'habohaedreite tse ngata hape li eketsa tsoekere ea mali. Ho lefu la tsoekere, mofuta ona oa lamunu o lokela ho lahloa.
Boithuto bo bontša hore lehapu e ama le khatello ea kelello. Monokotšoai o na le fructose e ngata le sucrose. Ho feta moo, palo ea bona ea eketseha haeba lehapu e bolokoa nako e telele haholo. Ka lefu la tsoekere la mofuta oa 2, lingaka li lumeletsoe hore li se ke tsa ja 200p00 g ea pulp ka letsatsi.
Litholoana tse omisitsoeng le tsona li ama tsoekere. Joaloka sejana se arohaneng, ho molemo ho se li sebelise. E ka sebelisoa bakeng sa komiki ea ho pheha, eo pele e neng e kolobisitsoe ka metsing a batang (bakeng sa lihora tse 6). Ho sesa ho tlosa tsoekere e ngata.
Se sa lokelang ho jeoa
Ka tšebeliso ea lijo tse itseng ho na le ho theoha ka sekhahla ha maemo a tsoekere. Ho tseba sena, o ka qoba mathata a mangata a bophelo bo botle ka ho a tlohela.
Monokotšoai, litholoana tse tsoekere, lebese (lebese le halikiloeng le halikiloeng, lebese la khomo e felletseng, kefir, tranelate) li lumelloa ka teka-tekano le ka hloko ho shebella matšoao a tsoekere. Mokhelo ke lipompong tse tsoekere tse thehiloeng tsoekere - tsoekere e halikiloeng, lipompong, poloko, mahe a linotši a tlhaho. Meroho e meng le eona e loants'oa - li-beet, lihoete, litapole, lierekisi.
Ho tsoekere, o hloka ho tlohella lijo tse nang le protheine e ngata, lijo tse mafura, nama e tsubeloang, meroho e halikiloeng le e futhumetseng e futhumetseng. Lihlahisoa tse fapaneng tsa halofo e felileng li ke ke tsa tlisa melemo: lijo tse ka makotikoting, lore, soseji. Ka metsotso e seng mekae, lihlahisoa tse kang mayonnaise, ketchup, lisose tse mafura li eketsa tsoekere ea mali. Ho bohlokoa ho bakuli kamora lilemo tse 50 ho ba khetholla ka botlalo lijong. Sopho e loketseng ke sehlahisoa se thehiloeng ho yogurt ea tlhaho e tlase. Leha ho le joalo, batho ba nang le ts'oaetso ea lactose ha baa lokela ho ba hlokolosi.
Tsoekere ea mali e nyoloha ka mor'a ho ja lijong tse kopaneng, tse kenyang liprotheine, mafura le lik'habohaedreite. Hona ho kenyelletsa sebaka sa tsoekere ea tlhaho. Li theola lihlahisoa tsa khalori ea lijo, empa li ka baka keketseho ea glycemia.
Lihlahisoa tsa ho etsa tsoekere e maling
Lijo tse ngata li tloaela tsoekere ea mali. Sena ke sa bohlokoa ho nahana ka ha o theha menu ea letsatsi le letsatsi.
E-ja meroho e tala pele. Glycemia e tloaelehile ka likomkomere, celery, kholifola, hammoho le tamati, radage le eggplant. Li-salads tse nang le meroho li natetsoa feela ka oli ea meroho (rapeseed kapa olive). Litholoana, maikutlo a insulin a eketsa li-avocado. E boetse e fana ka li-lipids tsa fiber le monounsaturated.
E ama tsoekere le konofolo e tala. E kenya letsoho tlhahiso ea insulin ke manyeme. Ntle le moo, meroho e na le thepa ea antioxidant, e matlafatsa sesole sa 'mele. Hape, lenane la lijo tse nang le bonyane glucose li kenyelletsa lihlahisoa tsa protheine (mahe, fillet ea tlhapi, nama), mefuta e tlase ea mafura a chisi le chisi ea konkreite.
Etsa hore maemo a tsoekere a mali a lumelle linate. Ho lekane ho ja lihlahisoa tse 50 g ea letsatsi le letsatsi. Litapole, li-walnuts, almonds, cashews, linate tsa Brazil li tla ba molemo haholo. Litsebi tsa phepo hape li khothaletsa ho ja linate tsa phaene. Haeba u li kenyelletsa lijong ka makhetlo a 5 ka beke, boemo ba tsoekere bo tla theoha ka 30%.
E thusa ho fokotsa glycemia ¼ tsp. sinamone e qhibilihile ka khalase ea metsi a futhumetseng. - Noa seno se nooang haholo ka mpeng e se nang letho. Kamora matsatsi a 21, tsoekere e tsitsa ka 20%.
Ho hlophisa lijo hantle ho bolela ho fokotsa kotsi ea mathata a lefu la tsoekere. Leha ho le joalo, sena ha se khonehe haeba u sa tsebe lihlahisoa tsa GI. Bala ntho e 'ngoe le e' ngoe ka hloko 'me u khomarele lijo tse khethiloeng. Khetholla lijo tse matlafatsang tsoekere maling ho tsoa lijong tsa letsatsi le letsatsi. E phela bophelo bo mafolofolo 'me u etele ngaka ea hau ka nako.