Lijo tsa Hypoglycemic bakeng sa ho fokotsa boima ba 'mele le batho ba nang le lefu la tsoekere - lenane la letsatsi le leng le le leng le tafole e nang le index ea lihlahisoa

Sistimi ea phepo e nepahetseng joalo ka phepo ea glycemic index e thehiloe ho laoleng phepelo ea lik'habohaedreite 'meleng,' me pontso ea GI ka boeona e bonts'a ka potlako hore na glucose e fumanehang sehlahisoa se itseng e kenella kapele hakae.

Tlhahlobo ea basali ba bangata e re ka thuso ea sisteme ena, o ka fokotsa boima ba 'mele hantle haholo kapele. Ithute melemo le likotsi tsa lijo tse joalo, tloaelana le mekhabiso ea ho pheha lijana tsa phepo.

Sejo se tlase sa glycemic index ke eng

Motheo oa lijo ke ho itšetleha ha boima ba 'mele oa motho ho index ea glycemic ea lijo tseo ba li jang. Boemong ba ho fokotsa boima ba 'mele, sistimi e joalo ea phepo e fetohile phetoho, hobane ka lebaka la eona, ho theola boima ba' mele ho bonolo, 'me sephetho se lula se le telele. Ho boloka melao eohle ea lijo ho index ea glycemic, u ke ke ua senya, hobane molao-motheo oa mokhoa ke ho theola boima ba 'mele ntle le tlala.

Hypoglycemic ja lijo tse theolang boima ba 'mele le batho ba nang le lefu la tsoekere

Melao-motheo ea lijo

Ebile, Lijo tsa Montignac ke lijo tse lekantsoeng. Ho shebella sistimi e joalo, o hloka ho khetha hore na ho ka jeoa lijo life, ho fanoa ka phello ea tsona lits'ebetsong tsa metabolic: sena se tla thibela lefu la tsoekere, boima bo feteletseng le mefuta e fapaneng ea mafu a pelo le a pelo.

U hloka ho theola boima ba 'mele hantle - eseng ho bolaoa ke tlala, empa ho bala GI ea lihlahisoa. Bakeng sa boima ba 'mele, letšoao lena le lokela ho ba tlase. Ho latela sena, mongoli o thehile tafole, a arola lihlahisoa ho latela boleng ba index ea bona ea glycemic. Litekanyetso tse latelang li nkuoa e le motheo:

• boemo bo tlase - ho fihla ho 55,
• ka karolelano - 56-69,
• phahameng - ho tloha ho 70.

Ho fanoa ka boima ba 'mele, ho khothalletsoa likarolo tsa 60-180 ka letsatsi bakeng sa boima ba' mele. Ntle le sena, mokhoa ona o kenyelletsa ho kengwa hoa melao e mengata e bonolo:

• Noa bonyane lilithara tse peli tsa metsi a ntse a le teng ka letsatsi.
• khomarela phepo e matlafatsang, e arola lijo ka li-reception tse 'maloa. Khefuano pakeng tsa bona ha ea lokela ho feta lihora tse 3,
• sekaseka boleng ba phepo e nepahetseng ba lijana - u se ke oa kopanya mafura le lik'habohaedreite.

Index ea Glycemic ea Lihlahisoa tsa Slimming

Tafole e ikhethileng moo index ea glycemic ea lihlahisoa e hlahisoang e entsoe ka mokhoa oa hore o be le mohopolo oa hore na lik'habohaedreite li theoleloa tsoekere e kae sejoeng se itseng. Lintlha li bohlokoa ho batho ba ratang phepo e nepahetseng le ba nang le lefu la tsoekere mme ba batla ho theola boima ba 'mele.

Lihlahisoa tse tlase tsa GI

Lihlahisoa tsa sehlopha sena li khona ho hatella maikutlo a tlala nako e telele, hobane ha li kena 'meleng, lik'habohaedreite tsa tsona tse rarahaneng li kenngoa nako e telele mochesong oa lijo mme li baka keketseho e ntle ea tsoekere. Lijo tsa index ea glycemic tse tlase li kenyeletsa:

Lebitso

GI

Li-Oyster, soy sauce, shrimp, mussels, tlhapi

Li-uyoe, li-walnuts, li-hazelnuts le linate tsa phaene, lialmonde le makhapetla, li-pistachios le hazelnuts, broccoli, zucchini, likomkomere. Li-linaoa tse tala, ginger, pepere e khubelu ea tšepe. Sauerkraut, Brussels ea hlaha, kholifulawa, k'habeche e tšoeu, sipinachi, rhubarb, celery. Li-currants tse ntšo, lettuce, dill, radishing, mehloaare, lieie.

Kokonate, lero la lemone, ciliegia, sejana sa lipalesa, yoghur ntle le tatso, tsokolate e bohloko, artichoke.

Lierekisi, linaoa, korong ea barele. Meroho, li-blackberry, fragole, tse tala, li-currants tse khubelu, li-cherries, li-blueberries, li-gooseberries.

Mandarin, pomelo, litholoana tsa morara, liperela, litholoana tse ratehang, liapole tse omisitsoeng. Li-beet, konofolo, lensisi, lihoete, marmalade, lebese, pomelo, tamati.

Quince, apricot, lamunu, kharenate, lero, apole, perekisi, sesame, peo ea poppy, ka yogurt. Tomoso, mosetareta, peo ea soneblomo, lierekisi tse tala kapa tse khabisitsoeng, poone, motso oa celery, lero la tamati. Plums, ice cream ice, linaoa tse ntšo kapa tse khubelu, bohobe bo felletseng ba bohobe kapa bohobe ba lijo-thollo bo butsoitseng, raese e hlaha.

Lihlahisoa tsa Index ea Glycemic Index

Nakong ea karolo ea bobeli ea lijo tsa hypoglycemic, o ka sebelisa:

Lebitso

GI

Spaghetti ea phofo ea koro, linaoa tse omisitsoeng, oatmeal, li-buckwheat, lero la rantipole, chicory.

Jam, cranberries, bohobe, morara, libanana, vermicelli, kokonate, lero la morara.

Mango, kiwi, phaenapole, Persimmon, lamunu, lero le lero la blueberry, jeme le jeme, lifeiga. Paseka e thata, lithutsoana tsa crab, granola, raese e sootho, pere ea fatše, perekisi e halikiloeng.

Ketchup, mosetareta, sushi le meqomo, lero la morara, poone e ka makeneng.

Cocoa e nang le tsoekere, ice cream, mayonnaise ea indasteri, lasagna, pizza e nang le chisi le tamati, li-pancake tsa phofo ea koro, raese ea lijo-thollo tse telele. Melon, papaya, oatmeal e itoketse.

Bohobe ba rye, bohobe bo sootho ba tomoso, pasta le chisi, litapole tse phehiloeng ka junifomo, meroho e halikiloeng, li-beet tse phehiloeng. Jam, morara o omisitsoeng, sirapo ea maple, sorbet, granola le tsoekere, marmalade.

Phepo ea phepo ea glycemic - moo e lokelang ho qala

Ho qala ho theha lijo tse thehiloeng ho index ea glycemic ea lihlahisoa, kenyelletsa ka ho sa feleng tse nang le tekanyo e phahameng: litapole, litholoana tse monate, mahe a linotsi, popi le ba bang. Hopola hore nakong ea bokhachane ha ua lokela ho ipehela meeli haholo, hobane lihlahisoa tsena li na le likarolo tse hlokahalang bakeng sa kholo ea ngoana.

Rala menyetla ea hau ea ho ja e le hore e ka akaretsoa ka linaoa, meroho, lihlahisoa tsa lebese, lilamunu, linaoa le meroho. O ka eketsa liswiti, ka mohlala, marmalade ho menu.

Phepo ea phepo ea glycemic - moo e lokelang ho qala

Lijo tsa Hypoglycemic

Lijo tse thehiloeng ho index ea glycemic ea lijo li loketse batho ba nonneng haholo. Bohlokoa ba phepo ke:

1. Mokhelo ke ho theoha ho matla ha tsoekere ea mali, hobane lena ke lona lebaka le ka sehloohong la tlala ea bohata ka lebaka leo 'mele o qalang ho boloka ka har'a lithane tse ka tlase tsa mpa le lirope tse mafura tse fumanoeng ho li-carbohydrate tse bonolo tseo u li jang.
2. Ho fetola lik'habohaedreite tse bonolo le tse rarahaneng, kahoo tsoekere e ke ke ea “tlōla” ka tsela e tloaelehileng.
3. Ho etsa lethathamo la lintho tsa bohlokoa tseo e leng li-carbohydrate tse rarahaneng - li monya butle butle 'me li khotsofatsa' mele nako e telele.

Mehato ea lijo

Ha ho nahanoa ka hore na ho na le phepelo ea lijo lethathamong la glycemic, o lokela ho tloaela methapo eohle ea teng hanghang:

1. Ea pele e kenyelletsa tšebeliso ea lijo tse nang le GI e tlase, ka lebaka la sena ho tla ba le ho chesa mafura ka mafolofolo. Nako ea mohato oa pele e ka ba libeke tse 2 ho fihlela boima ba hau bo fihla boemong boo u bo batlang.
2. Nakong ea karolo ea bobeli ea lijo ka index ea glycemic, e lumelloa ho ja lijana ka GI e tloaelehileng - sena se tla thusa ho kopanya sephetho. Nako ea sethala bonyane libeke tse peli.
3. Mokhahlelo oa boraro ke ho tsoa lijong. Lijo li thehiloe lijong tse nang le GI e tlase le e bohareng, empa butle-butle o ka eketsa lik'habohaedreite ka GI e phahameng.

Menus ea tlase ea Glycemic Index

Monyetla oa lijo ke khetho e ngata ea lijo tse nang le GI e fokolang. Kamora ho bala tafole, o ka pheha lijana tse ngata tse fapaneng, o qopanya metsoako ena hammoho.

Hopola hore e 'ngoe ea melao-motheo ea ho kopanya lijo tsa hoseng ke hore lijo tsa hoseng e lokela ho ba tse matlafatsang, halofo ea mots'eare e nang le likhalori tse ngata le khanya ea lijo tsa mantsiboea. Lenaneo le nang le index e tlase ea glycemic bakeng sa letsatsi le le leng le shebahala joaloka ena:

• lijo tsa hoseng - oatmeal e nang le litholoana kapa liapole tse omisitsoeng, lero la litholoana (haholo-holo mela) kapa lebese le mafura a 0%,
• lijo tsa motšehare - sejana sa pele sa meroho efe kapa efe, o ka eketsa linaoa, ka mohlala, harese. Selae sa bohobe ba rye bo tsoang ho phofo ea Wholemeal, lilotho tse ngata tsa sopho,
• tee le lijo tsa mots'eare - litlama, tee e tala kapa kefir, metsi a se nang khase,
• lijo tsa mantsiboea - lensisi tse phehiloeng, sengoathoana sa nama e tšoeu e nang le mafura a tlase (kapa fillet ea khoho). Khetho e 'ngoe ke khalase ea yoghur e nang le mafura a tlase le salate ea meroho e nokiloeng ka oli ea mohloaare.

Liphetetso tsa Lijo tse tlase tsa Glycemic

Lijana tse ka hlahisoang lihlahisoa tse nang le index e tlase ea glycemic, hang ka mpeng, li se ke tsa baka tsoekere e matla. Sena se bolela hore kamora ho ja lijo tse joalo, mmele oa hau o tla khotsofatsoa nako e telele 'me u ke ke ua batla ho ba le lijo tse bobebe pakeng tsa lijo. Hlahloba mekhoa e meng ea ho ja ea hypoglycemic - le bona o ka fihlela sephetho se lakatsehang sa ho theola boima ba 'mele.

• Nako ea ho pheha: Metsotso e 50.
• Litlhokahalo ho Motho Ka mong: 3 Batho.
• Lijana tsa khalori: 55 kcal.
• Morero: bakeng sa lijo tsa mots'eare.
• Cuisine: Serussia.
• Mathata a ho itokisa: ho bonolo.

Sopho ea k'habeche e nang le "fillet" kapa nama e mafura a tlase lesapo ke e 'ngoe ea lijana tse tsoang botebong ba pelo le tse phetseng hantle tse lumelloang nakong efe kapa efe ea lijo tsa hypoglycemic. Lethathamo la metsoako ea pele le kenyeletsa meroho e khothalletsoang hore e sebelisoe bocha, empa le kamora kalafo ea mocheso GI ea bona e ke ke ea feta haholo ho khothaletsoa esita le sethaleng sa pele.

• langa le le lej - 1 pc.,
• pepere e khubelu ea tšepe - 1 pc.,
• litapole - 2 likhomphutha.,
• onion - 1 pc.,
• hop - lihlooho tsa 0,25,
• lihoete - 1 pc.,
• nama e boreleli - 300 g
• makhasi a bay, linoko, letsoai, litlama - ho latsoa.

1. Pheha nama ka ho beha sekhechana metsing a batang.
2. Khaola langa le le lej, lihoete, pelepele le lieie, Fry hanyane, u tšela oli e nyane ea meroho ka pan.
3. Kheka k'habeche ka bonolo.
4. Litapole tsa peel, etsa li-cubes.
5. Kenya k'habeche ho moro o lokisitsoeng oa nama, ka mor'a metsotso e 10. eketsa litapole. Kamora ho pheha linoko ka metsotso e 10, romella meroho e setseng.
6. Tlohela sopho ea hop mollong ka metsotso e 10, ebe u eketsa linoko le letsoai. Tima mollo kamora motsotso.

Khabeche e halikiloeng

• Nako ea ho pheha: metsotso e 35.
• Litlhokahalo ho Motho Ka mong: Batho ba 5.
• Lijana tsa khalori: 40 kcal.
• Morero: bakeng sa lijo tsa mots'eare.
• Cuisine: Serussia.
• Mathata a ho itokisa: ho bonolo.

Lijo tsa index ea glycemic li thusa motho e mong le e mong ho fihlela sephetho se lakatsehang sa ho theola boima ba 'mele, hobane lijana li ka lokisoa ka mekhoa e fapaneng: li-steamed, tse halikiloeng kapa tse halikiloeng. Leka ho etsa k'habeche, meroho e lenaneng le tlase-GI. K'habeche e halikiloeng e nang le sejo se lokela ho phehoa ntle le ho eketsa oli. Sebakeng seo, o ka sebelisa moroho oa meroho kapa oa nama.

Khabeche e halikiloeng

• onion - 1 pc.,
• li-clove - 1 pc.,
• hop - tse 1 kg
• moro - 2 tbsp.,
• puree ea langa le le lej - 2 tbsp. l.,
• makhasi a bay, li-pepperorn, letsoai - ho latsoa.

1. Chop hop ka tšesaane, tšela ka ho cauldron. Tšela sechu, moro oa bay.
2. Eiee e halikiloeng ea onion, e tsoakaneng le paseka ea langa le le lej.
3. Ho hop e bonolo eketsa onion e lokiselitsoeng, linoko.
4. Tšoaea metsotso eohle. 10, koaela 'me u lumelle sejana hore se eme nakoana.

Salate ea likhoho le Avocado

• Nako ea ho pheha: Metsotso e 50.
• Litlhokahalo ho Motho Ka mong: 2 Batho.
• Litaba tsa khalori: 65 kcal.
• Ho ea sebakeng seo: bakeng sa lijo tsa mantsiboea.
• Cuisine: Serussia.
• Mathata a ho itokisa: ho bonolo.

Batho ba bangata ba rata phepo ea hypoglycemic, hobane mona menu e ka ba eng kapa eng, boemo bo ka sehloohong ke hore lijana li na le lihlahisoa tse nang le index e tlase kapa e bohareng ea glycemic. Ho shebella sistimi e joalo ea phepo, u ke ke ua bolaoa ke tlala, 'me lijo tsa hau li tla tlala lijo tseo u li ratang. Fapanya li-menu tsa ho ja ka salate e bobebe le e monate ka likhoho, li-avocado le likomkomere.

Salate ea likhoho le Avocado

• likomkomere - 2 likhomphutha.,
• konofolo - 2 li-clove,
• soyoso - 6 tbsp. l.,
• Sesame seed, lieie tse tala ho latsoa,
• mahe - li-PC tse 3.,
• avocado - 1 pc.,
• mosetareta - 1 tsp.,
• sefuba sa khoho - 1 pc.

1. Pheha sefuba sa khoho, u se etse likhoele.
2. Pheha mahe, khaola ka li-cubes.
3. Khethla likomkomere ka likotoana tse nyane.
4. Grind avocados ka li-cubes tse nyane.
5. Kopanya likarolo tse lokiselitsoeng ka sekotlolo.
6. Lokisetsa mokhoa oa ho apara: kopanya mosetareta le soya ea mohloaare, konofolo e khethiloeng le masiba a onion. Tšela motsoako ka har'a salate, fafatsa tsohle ka peo ea sesame.

Melemo le mathata a ho ja

Lijo tse fumanehang lenaneng la glycemic ka makhabane a lona li khahla motho e mong le e mong ea batlang ho theola boima ba 'mele:

• leha e le mohatong oa pele oa lijo, seteraeke sa tlala ha se nkuoe, hobane menyu e fapane ebile e na le phepo: phepo e thehiloe holima melaoana ea phepo e nepahetseng,
• o ka lula lijong ka bonyane bophelo bohle ba hau, hobane e tsoela 'mele molemo: ka lebaka la eona, metabolism e potlakisitsoe, mala a sebetsa hantle, mosebetsi oa litho tsohle tsa ka hare o tloaelehile.
• O ka aha lijo tse tsoang lihlahisoeng tsa phepo nakong ea boimana le lactation, ho batho ba nang le mafu a mefuta e fapaneng ea mafu a sa foleng kapa a tebileng.

Ha e le mefokolo, lijo tsa bona tse tlase-glycemic ha li na che. Leha ho le joalo, phepo e nepahetseng ke index ea glycemic ha e khothalletsoe bacha le ba nang le mathata ka tsela ea:

• metabolism,
• mathata a kelello
• lefu la tsoekere
• ho fokolisa mmuso ka mora ho buuoa kapa ho kula ka nako e telele.

Mathata a amanang le phepelo ea lijo ho index ea glycemic ke hore ha e lateloa, hoa hlokahala ho latela tafole e hlophisitsoeng ke litsebi hangata le hore ho ke ke ha khoneha ho fihlela boima ba 'mele kapele ka eona. Le ha o ka ikitlaetsa ka matla, o ka lahleheloa ke kilo tse 10 ka khoeli, mme sephetho sa ho theola boima ba 'mele se angoa haholo ke ho ja lijo tsa khalori le bongata ba ho ikoetlisa.