Litho tsa bohobe ke tsa lefu la tsoekere? Litafole le Palo
Setsi sa bohobe (XE) ke mohopolo oa bohlokoa bophelong ba batho ba nang le lefu la tsoekere. XE ke mohato o sebelisoang ho hakanyetsa palo ea lik'habohaedreite lijong. Mohlala, "bar ea chokolete e 100 e na le 5 XE", moo 1 XE: 20 g ea chokolete. Mohlala o mong: 65 g ea ice cream ka likarolo tsa bohobe ke 1 XE.
Sejo se le seng sa bohobe ke 25 g ea bohobe kapa 12 g ea tsoekere. Linaheng tse ling, ke moetlo oa ho nka feela 15 g ea lik'habohaedreite ka sesebelisoa sa bohobe. Ke ka lebaka leo u hlokang ho atamela ka hloko ho ithuta ha litafole tsa XE ka lihlahisoa, tlhahisoleseling ho tsona e ka fapana. Hajoale, ha ho thehoa litafole, ke lik'habohaedreite feela tse anngoeng ke batho tse nkeloang hloko, ha fiber ea phepo, i.e. fiber - ha e qheleloe ka thoko.
Ho bala likarolo tsa bohobe
Palo e ngata ea lik'habohaedreite ho latela likarolo tsa bohobe e tla baka tlhokahalo ea insulin e ngata, e lokelang ho kenngoa ho tima tsoekere ea mali ea postprandial mme sena sohle se tlameha ho nahanoa. Motho ea nang le lefu la tsoekere la mofuta oa 1 o hlokahala hore a hlahlobe lijo tsa hae ka hloko bakeng sa palo ea likarolo tsa bohobe lihlahisoa. Tekanyetso e felletseng ea insulin ka letsatsi ka kotloloho e ipapisitse le sena, le litekanyetso tsa "insulin" le "insulin" e khutsoanyane pele ho lijo tsa motšeare.
Setsi sa bohobe se lokela ho nahaneloa lihlahisoa tseo motho eo a tla li sebelisa, a bua ka litafole tsa batho ba nang le lefu la tsoekere. Ha palo eo e tsebahala, o lokela ho bala hore na "insulin" kapa "khutšoane" e potlakileng pele e e-ja.
Bakeng sa lipalo tse nepahetseng ka ho fetisisa tsa likarolo tsa bohobe, ho molemo ho lula u lekola lihlahisoa pele u ja. Empa ha nako e ntse e ea, bakuli ba nang le lefu la tsoekere ba hlahloba lihlahisoa "ka mahlo". Khakanyo e joalo e lekane ho fumana tekanyetso ea insulin. Leha ho le joalo, ho fumana tekanyo e nyane ea kichineng ho ka thusa haholo.
Index ea Lijo tsa Glycemic
Ka lefu la tsoekere, ha ho bohlokoa feela palo ea lik'habohaedreite lijong, empa le lebelo la ho kenngoa le ho kenngoa maling. Ha 'mele o lieha ho theola lik'habohaedreite butle-butle li eketsa tsoekere haholo. Kahoo, boleng bo phahameng ba tsoekere ea mali kamora ho ja bo tla fokola, ho bolelang hore ho otla liseleng le methapong ea mali ho ke ke ha ba matla hakana.
Glycemic Food Index (GI) - Letšoao la phello ea lijo le le maling maling a motho. Ho tsoekere ea lefu la tsoekere, letšoao lena le bohlokoa joalo ka bophahamo ba likarolo tsa bohobe. Litsebi tsa lijo li khothaletsa ho ja lijo tse eketsehileng tse nang le index e tlase ea glycemic.
Lihlahisoa tse tsebahalang tse nang le index e phahameng ea glycemic. Tse ka sehloohong ke:
- Monate
- Tsoekere
- Lino tse nang le k'habone le tse se nang khabone,
- Jam
- Matlapa a glucose.
Liesele tsena kaofela ha li na mafura. Ho lefu la tsoekere, li ka jelloa feela ka tsietsing ea hypoglycemia. Bophelong ba letsatsi le leng le le leng, lihlahisoa tse thathamisitsoeng ha li khothalletsoe bakuli ba lefu la tsoekere.
Lijoa tsa bohobe
Baemeli ba bangata ba meriana ea sejoale-joale ba khothaletsa ho ja lik'habohaedreite, tse lekanang le likarolo tse peli kapa tse 2,5 tsa bohobe ka letsatsi. Lijo tse "lekaneng" tse ngata li nka hore ho tloaelehile ho nka limatlafatsi tse 10-20 XE ka letsatsi, empa sena se kotsi ho lefu la tsoekere.
Haeba motho a batla ho theola maemo a bona a tsoekere, ba fokotsa tšebeliso ea bona ea lik'habohaedreite. Empa ho fumaneha hore mokhoa ona ha o sebetse ho lefu la tsoekere la mofuta o mong feela, empa le mofuta oa lefu la tsoekere la mofuta oa 1. Ha ho hlokahale ho lumela malebela ohle a ngotsoeng ho lingoliloeng tse mabapi le lijo. Ho lekane ho reka glucometer e nepahetseng, e tla bontša hore na lijo tse ling li loketse tšebeliso.
Hona joale palo e ntseng e eketseha ea batho ba nang le lefu la tsoekere ba leka ho fokotsa palo ea likarolo tsa bohobe lijong. Sebopeho, lihlahisoa tse nang le liprotheine tse ngata le mafura a tlhaho a phetseng hantle lia sebelisoa. Ntle le moo, meroho ea vithamine e ntse e tumme.
Haeba u latela mokhoa oa ho ja li-carb tse tlase, kamora matsatsi a 'maloa ho tla hlaka hore na bophelo bo botle bo ntlafalitsoe hakae le boemo ba tsoekere maling bo fokotsehile. Lijo tse joalo li felisa tlhokahalo ea ho lula u sheba litafole tsa likarolo tsa bohobe. Haeba bakeng sa sejo se seng le se seng u jang feela 6-12 g ea lik'habohaedreite, palo ea likarolo tsa bohobe e ke ke ea feta 1 XE.
Ha u ja lijo tse “lekantsoeng” tse tloaelehileng, motho ea nang le lefu la tsoekere o na le khatello ea kelello ea tsoekere le lijo tse nang le tsoekere e ngata ea mali le tsona li sebelisoa hangata. Motho o hloka ho bala hore na ho hlokahala insulin e kae hore unit ea 1 ea bohobe e kenngoe. Sebakeng seo, ho molemo ho hlahloba hore na insulin e hlokahala hakae ho monya 1 g ea lik'habohaedreite, eseng senotlolo sa bohobe kaofela.
Kahoo, lik'habohaedreite tse fokolang tse jeoang, ho na le insulin e fokolang e hlokahalang. Kamora ho qala lijo tse nang le carb e tlase, tlhoko ea insulin e fokotseha ka makhetlo a 2-5. Mokuli ea fokotsitseng ho ja lipilisi kapa insulin ha a na monyetla oa ho ba le hypoglycemia.
Lihlahisoa tsa makhapetla le lijo-thollo
Lithollo tsohle, ho kenyeletsoa lihlahisoa tsa lijo-thollo (harese, oats, koro) li na le lik'habohaedreite tse ngata ka sebopeho sa tsona. Empa ka nako e ts'oanang, boteng ba bona lijong tsa batho ba nang le lefu la tsoekere bo hlokahala haholo!
E le hore lijo-thollo li se ke tsa ama boemo ba mokuli, hoa hlokahala ho laola boemo ba tsoekere maling maling ka nako, pele le ka mor'a ho ja. Ha ho amohelehe ho fetisa tloaelo ea tšebeliso ea lihlahisoa tse joalo mothating oa ho ja. Le tafole e tla thusa ho bala likarolo tsa bohobe.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| bohobe bo tšoeu, bohlooho (ntle le botoro) | Sekotoana se le 1 cm | 20 g |
| bohobe bo sootho | Sekotoana se le 1 cm | 25 g |
| bohobe ba matlama | Sekhechana se le 1,3 cm | 30 g |
| Bohobe ba Borodino | Sekotoana se le seng 0,6 cm | 15 g |
| maqheka | tse fokolang | 15 g |
| Barekisi (li-cookies tse omileng) | — | 15 g |
| li-lawcrumbs | — | 15 g |
| roll roll | — | 20 g |
| molemong (o moholo) | 1 pc | 30 g |
| Li-dumplings tse halikiloeng ka chisi ea chisi | 4 pc | 50 g |
| Li-dumplings tsa lehloa | 4 pc | 50 g |
| cheesecake | — | 50 g |
| waffles (tse nyane) | 1.5 li-PC | 17 g |
| phofo | 1 tbsp. khaba e nang le slide | 15 g |
| gingerbread | 0.5 pc | 40 g |
| fritters (mahareng) | 1 pc | 30 g |
| bijoux | 1-2 tbsp. likhaba (ho latela sebopeho) | 15 g |
| bijoux (phehiloeng) | 2-5 tbsp. likhaba (ho latela sebopeho) | 50 g |
| li-groats (life kapa life) | 1 tbsp. khaba | 15 g |
| porridge (efe kapa efe) | 2 tbsp. likhaba tse nang le sethala | 50 g |
| poone (mahareng) | 0.5 litsebe | 100 g |
| poone (canned) | 3 tbsp. likhaba | 60 g |
| lihlahla tsa poone | 4 tbsp. likhaba | 15 g |
| popcorn | 10 tbsp. likhaba | 15 g |
| oatmeal | 2 tbsp. likhaba | 20 g |
| mabele | 12 tbsp. likhaba | 50 g |
Lihlahisoa tsa lebese le lebese
Lihlahisoa tsa lebese le lebese ke mohloli oa protheine ea liphoofolo le khalsiamo, eo ho leng thata ho e ja ka ho fetesisa mme e lokela ho nkuoa joalo ka ha ho hlokahala. Ka bongata bo fokolang, lihlahisoa tsena li na le livithamini tsohle. Leha ho le joalo, lihlahisoa tsa lebese li na le livithamini A le B2 tse ngata.
Lihlahisoa tsa lebese tse nang le mafura a tlase li lokela ho khethoa lijong tsa phepo. Ho molemo ho lahla lebese ka botlalo. 200 ml ea lebese lohle e na le hoo e ka bang karolo ea boraro ea tloaelo ea mafura a letsatsi le letsatsi, ka hona ho molemo hore u se ke ua sebelisa sehlahisoa se joalo. Ho molemo ho noa lebese la skim, kapa ho pheha sopho e thehiloeng ho eona, moo o ka eketsang likotoana tsa litholoana kapa monokotsoai, ke sona hantle seo lenaneo la phepo e lokelang ho ba sona.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| lebese | 1 senoelo | 200 ml |
| lebese le halikiloeng | 1 senoelo | 200 ml |
| kefir | 1 senoelo | 250 ml |
| tranelate | 1 senoelo | 200 ml |
| yoghur (tlhaho) | 200 g | |
| lebese le halikiloeng le halikiloeng | 1 senoelo | 200 ml |
| ice cream ice (ntle le glaze le waffles) | — | 65 g |
| tranelate ea ice cream (ka icing le waffles) | — | 50 g |
| cheesecake (e mahareng, e nang le tsoekere) | Sekhechana se le seng | 75 g |
| boima ba curd (e monate, e se nang glaze le morara o omisitsoeng) | — | 100 g |
| boima ba curd ka morara o omisitsoeng (o monate) | — | 35-40 g |
Meroho, meroho, linaoa
Linate, linaoa le meroho li lokela ho lula li le teng lijong tsa batho ba lefu la tsoekere. Lijo li thusa ho laola tsoekere ea mali ka ho fokotsa likotsi tsa mathata. Maemong a mangata, menyetla ea ho ba le mathata a pelo le eona e fokotsehile. Meroho, lijo-thollo le lijo-thollo li fa 'mele lintho tse bohlokoa tsa ho latela mohlala, protheine, fiber le potasiamo.
Ha e le seneke, ho nepahetse ho sebelisa meroho e tala le litholoana tse nang le index e tlase ea glycemic, tafole e thusa feela hore e se ke ea e bala. Litsebi tsa lefu la tsoekere li kotsi ho sebelisa hampe meroho e sa tsoakoang, kaha e na le lik'hilojule tse ngata ebile e na le lik'habohaedreite tse ngata. Palo ea meroho e joalo lijong e tlameha ho fokola, lipalo tsa likarolo tsa bohobe li bonts'oa tafoleng.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| litapole tse tala le tse phehiloeng (tse bohareng) | 1 pc | 75 g |
| litapole tse khotliloeng | 2 tbsp. likhaba | 90 g |
| litapole tse halikiloeng | 2 tbsp. likhaba | 35 g |
| lichifi | — | 25 g |
| lihoete (tse mahareng) | 3 li-PC | 200 g |
| li-beet (tse mahareng) | 1 pc | 150 g |
| linaoa (e omisitsoeng) | 1 tbsp. khaba | 20 g |
| linaoa (phehiloeng) | 3 tbsp. likhaba | 50 g |
| peas (ncha) | 7 tbsp. likhaba | 100 g |
| linaoa (phehiloeng) | 3 tbsp. likhaba | 50 g |
| linate | — | 60-90 g (ho latela mofuta) |
| mokopu | — | 200 g |
| Jerusalema artichoke | — | 70 g |
Litholoana le monokotsoai (ka lejoe le peel)
Ka lefu la tsoekere, e lumelloa ho ja boholo ba litholoana tse teng. Empa ho na le mekhelo, ana ke morara, mahapu, libanana, melon, mango le phaenapole. Litholoana tse joalo li eketsa boemo ba tsoekere maling a batho, ho bolelang hore tšebeliso ea bona e tlameha ho ba le meeli mme e se ke ea jeoa letsatsi le leng le le leng.
Empa ka tloaelo monokotsoai ke ntho e nkang sebaka sa tsoekere haholo. Bakeng sa batho ba nang le lefu la tsoekere, fragole, li-gooseberries, li-cherries le li-currants tse ntšo li loketse ka ho fetisisa - moetapele ea sa tsejoeng har'a li-monokotsoai ho latela palo ea vithamine C bakeng sa letsatsi le leng le le leng.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| apricots | Li-PC tse 2-3. | 110 g |
| quince (kholo) | 1 pc | 140 g |
| peinapole (karolo ea sefapano) | Sekhechana se le seng | 140 g |
| lehapu | Sekhechana se le seng | 270 g |
| lamunu (mahareng) | 1 pc | 150 g |
| Banana (mahareng) | 0.5 pc | 70 g |
| lingonberry | 7 tbsp. likhaba | 140 g |
| morara (monokotsoai o monyane) | Li-PC tse 12 | 70 g |
| ciliegia | Li-pcs tse 15. | 90 g |
| kharenate (e bohareng) | 1 pc | 170 g |
| morara (o moholo) | 0.5 pc | 170 g |
| pere (nyane) | 1 pc | 90 g |
| melon | Sekhechana se le seng | 100 g |
| bb | 8 tbsp. likhaba | 140 g |
| lifeiga | 1 pc | 80 g |
| kiwi (kholo) | 1 pc | 110 g |
| fragole (monokotsoai o bohareng) | Li-pcs tse 10 | 160 g |
| gooseberry | 6 tbsp. likhaba | 120 g |
| Lemon | 3 li-PC | 270 g |
| tse tala | 8 tbsp. likhaba | 160 g |
| mango (nyane) | 1 pc | 110 g |
| li-tangerine (tse mahareng) | Li-PC tse 2-3. | 150 g |
| nectarine (e mahareng) | 1 pc | |
| perekisi (e mahareng) | 1 pc | 120 g |
| plums (nyane) | Li-pcs tse 3-4. | 90 g |
| currant | 7 tbsp. likhaba | 120 g |
| Persimmon (e mahareng) | 0.5 pc | 70 g |
| monko o monate | Li-pcs tse 10 | 100 g |
| li-blueberries | 7 tbsp. likhaba | 90 g |
| apole (nyane) | 1 pc | 90 g |
| Litholoana tse omisitsoeng | ||
| libanana | 1 pc | 15 g |
| morara o omisitsoeng | Li-pcs tse 10 | 15 g |
| lifeiga | 1 pc | 15 g |
| liapolekose tse omisitsoeng | 3 li-PC | 15 g |
| mehla | 2 likhomphutha | 15 g |
| li-prunes | 3 li-PC | 20 g |
| liapole | 2 tbsp. likhaba | 20 g |
Ha u khetha lino-mapholi, joalo ka lihlahisoa tse ling, u hloka ho etsa lipatlisiso tsa palo ea lik'habohaedreite tse moqomong. Lijana tse nang le lefu la tsoekere li tšoaetsanoa batho ba nang le lefu la tsoekere, 'me ha ho na lebaka la ho ba nka bakeng sa batho ba lefu la tsoekere, ha ho na lebaka la lipalo tsa lipalo
Motho ea nang le lefu la tsoekere o lokela ho boloka boemo ba hae bo khotsofatsang ka ho noa metsi a lekaneng a nooang.
Lino tsohle li lokela ho nooa ke motho ea nang le lefu la tsoekere, a fuoe index ea tsona ea glycemic. Lino tse ka nooang ke mokuli:
- Metsi a hloekileng a nooang
- Lijana tsa litholoana
- Meroho e nang le meroho
- Tee
- Lebese
- Tee e tala.
Melemo ea tee e tala e hlile e kholo. Seno sena se na le melemo ea khatello ea mali, e amang 'mele ka bonolo. Ho feta moo, tee e tala e theola cholesterol le mafura 'meleng haholo.
| Sehlahisoa | Palo ea sehlahisoa ka 1 XE | |
|---|---|---|
| khábeche | Likopi tse 2,5 | 500 g |
| rantipole | 2/3 senoelo | 125 g |
| likomkomere | Likopi tse 2,5 | 500 g |
| beetroot | 2/3 senoelo | 125 g |
| tamati | 1.5 likopi | 300 g |
| lamunu | 0.5 senoelo | 110 g |
| morara | 0.3 senoelo | 70 g |
| ciliegia | 0.4 senoelo | 90 g |
| pere | 0.5 senoelo | 100 g |
| litholoana tsa morara | Likopi tse 1,4 | 140 g |
| redcurrant | 0.4 senoelo | 80 g |
| gooseberry | 0.5 senoelo | 100 g |
| fragola | Senoelo sa 0.7 | 160 g |
| raspberi | 0.75 senoelo | 170 g |
| plum | Likopi tse 0,35 | 80 g |
| apole | 0.5 senoelo | 100 g |
| kvass | 1 senoelo | 250 ml |
| metsi a phatsimang (a monate) | 0.5 senoelo | 100 ml |
Hangata lijo tse tsoekere li na le mokhoa oa tsona oa ho hlophisoa. Sena se bolela hore lijo tse monate ha li khothalletsoe batho ba lefu la tsoekere. Matsatsing ana, baetsi ba lihlahisoa ba fana ka khetho e ngata ea liswiti tse fapaneng tse thehiloeng ho li-sweeteners.
Litsebi tse ngata tsa lefu la tsoekere lia lumela hore lihlahisoa tse joalo ha li sireletsehe ka ho felletseng, 'me lipalo tsa lipalo mona li ke ke tsa thusa kamehla. Taba ke hore ba bang ba tsoekere ba ka kenya letsoho ho matlafatseng boima ba 'mele, bo sa rateheng ho batho ba nang le lefu la tsoekere.
Likarolo tsa lefu la tsoekere la mofuta oa II
Mathata a khaello ea metabolic ea lik'habohaedreite a boetse a amahanngoa le T2DM, e tsamaisana le ho hanyetsa ka bobeli ha insulin (mathata a lekaneng a insulin ea kahare kapa kantle ka har'a lithane) le tlhahiso e sa lokang ea insulin ea bona ka likhaohano tse fapaneng tsa khokahano lipakeng tsa bona. Boloetse bona bo fetoha, joalo ka molao, butle butle, 'me maemong a 85% bo futsitsoe ho batsoali. Ka mojaro oa lefutso, batho ba lilemo tse fetang 50 ba kula ka T2DM ntle le mekhelo.
Lipontšo tsa T2DM li kenya letsoho botenya, haholoholo mofuta oa ka mpeng, e nang le mafura a visceral (a ka hare), eseng mafura a ikhethileng.
Kamano lipakeng tsa mefuta ena e 'meli ea ho bokella mafura' meleng e ka bonoa ka tlhahlobo ea bio-impedance litsing tse ikhethang, kapa (haholo-holo) bahlahlobi ba mafura a ntlo ka mosebetsi oa ho hakanyetsa palo e lekanang ea mafura a visceral.
Ho T2DM, 'mele oa motho o motenya, e le hore a ka hlola ho loants'oa ha "insulin", o tlameha ho boloka insulin e ngata maling ha e bapisoa le e tloaelehileng, e lebisang ho fokotseheng hoa matamo a pancreatic bakeng sa tlhahiso ea insulin. Ho hanyetsa insulin ho etsa hore ho be le mafura a mangata le lijo tse sa lekaneng tsa furu.
Boemong ba pele ba nts'etsopele ea T2DM, ts'ebetso e khutlisoa ka ho lokisa phepo e nepahetseng le ho kenya tšebetsong ts'ebetso ea mmele kahare ho tlatsetso (ho fihla boemong ba metabolism ea mantlha le tšebetso e tloaelehileng ea ntlo le tlhahiso) ts'ebeliso ea letsatsi le letsatsi ea matla a 200-250 kcal ka mokhoa oa boikoetliso ba aerobic, o tsamaellanang le hoo e ka bang mesebetsi e joalo ea 'mele:
- ho tsamaea 8 km
- Ho tsamaea ka maoto Nordic 6 km
- ho matha ka 4 km.
Ke lik'habohaedreite tse kae ho ja le lefu la tsoekere la II
Molao-motheo o ka sehloohong oa phepo e nepahetseng ea phepo ho T2DM ke phokotso ea likhathatso tsa metabolic ho tloaelo, eo ho eona ho ikoetlisang ho hlokahalang ho tsoa ho mokuli ka phetoho ea bophelo ba hae.
Ka ho tloaela ha maemo a tsoekere ea mali ho bakuli, mefuta eohle ea metabolism e ntlafala, haholo-holo, lisele li qala ho monya tsoekere e ntle, 'me esita le (ho bakuli ba bang) lits'ebetso tsa phetoho e nchafatsang ("regenerative)" makhophong a marang-rang li etsahala. Nakong ea pele ho insulin, lijo e ne e le eona feela kalafo ea lefu la tsoekere, empa boleng ba eona ha bo fokotsehe mehleng ea rona. Tlhokahalo ea ho fana ka litlhare tse fokotsang tsoekere ka mokhoa oa litafole ho mokuli (kapa ho phehella) ha feela tsoekere e phahameng ea glucose e sa fokotsehe kamora thupelo ea ho ja le ho tloaela boima ba 'mele. Haeba lithethefatsi tse fokotsang tsoekere li sa thusa, ngaka e fana ka kalafo ea insulin.
Ka linako tse ling bakuli ba khothalletsoa hore ba lahle tsoekere ka ho felletseng, empa lithuto tsa bongaka ha li netefatse mohala ona. Tsoekere ka sebopeho sa lijo e eketsa glycemia (tsoekere maling) ha e phahameng ho feta tekanyo e lekanang ea starch ka lik'hilojule le boima. Kahoo, malebela a ho sebelisa litafole ha a kholise. index ea glycemic (GI) Lihlahisoa, haholo kaha bakuli ba bang ba nang le T2DM ba na le phokotso e felletseng kapa e matla ea liswiti ha li mamelloe hantle.
Nako le nako, pipi kapa kuku e sa jeoang ha e lumelle mokuli hore a ikutloe a le tlase (haholo hobane ha e eo).Ntho ea bohlokoa haholo ho feta lihlahisoa tsa GI ke palo ea tsona kaofela, lik'habohaedreite tse fumanehang ho tsona ntle le ho li rarahana ebile li rarahane. Empa mokuli o hloka ho tseba palo e felletseng ea lik'habohaedreite tse nooang ka letsatsi, mme ke ngaka feela e kenang ka nepo e ka behang tloaelo ena ka kotloloho ho latela tlhahlobo le lipatlisiso. Ka lefu la tsoekere, karolo ea lik'habohaedreite lijong tsa mokuli e ka fokotsoa (ho fihla ho 40% ka lik'hilojule ho fapana le 55% e tloaelehileng), empa eseng tlase.
Hajoale, ka nts'etsopele ea lits'ebetso tsa mehala ea mehala, e lumellang, ka ho qhekelloa ho bonolo, ho fumana palo ea lik'habohaedreite lijong tse reretsoeng, palo ena e ka beoa ka kotloloho ho ligrama, tse tla hloka boima ba pele ba sehlahisoa kapa sekotlolo, ho ithuta label (mohlala, bareki ea protheine), Thuso ho menu ea k'hamphani ea ho fepa, kapa tsebo ea boima le sebopeho sa ho sebeletsoa hoa lijo tse thehiloeng boiphihlelo.
Mokhoa o tšoanang oa bophelo hona joale, kamora ho tseba, ke tloaelo ea hau, 'me sena se tlameha ho amoheloa.
Sejoana sa bohobe - ke eng
Ho latela nalane, pele ho mehla ea iPhones, mokhoa o fapaneng oa ho bala lik'habohaedreite o hlahisitsoe - ka likarolo tsa bohobe (XE), eo hape e bitsoang likarolo tsa lik'habohaedreite. Likarolo tsa bohobe tsa lefu la tsoekere la mofuta oa 1 li ile tsa hlahisoa ho thusa ho lekola tekanyo ea insulin e hlokahalang bakeng sa ho monya carbohydrate. 1 XE e hloka likarolo tse peli tsa insulin bakeng sa ho ts'oaroa hoseng, 1.5 lijong tsa mots'eare, mme a le mong feela ka shoalane. Ho kenngoa ha lik'habohaedreite ka bongata ba 1 XE ho eketsa glycemia ka 1.5-1.9 mmol / L.
Ha ho na tlhaloso e tobileng ea XE, re fana ka litlhaloso tse 'maloa tse netefalitsoeng historing. Setsi sa bohobe se ile sa hlahisoa ke lingaka tsa Jeremane, mme ho fihlela ka selemo sa 2010 se ne se hlalosoa e le palo ea sehlahisoa se nang le 12 g ea digestible (mme ka tsela eo se eketsa glycemia) lik'habohaedreite ka mokhoa oa tsoekere le litekanyetso. Empa naheng ea Switzerland XE e ne e nkuoa e na le 10 g ea lik'habohaedreite, 'me linaheng tse buang Senyesemane e ne e le li-g. Ho se lumellane ho litlhaloso ho lebisitse ho tloha ka selemo sa 2010 ho khothalelitsoe ho se sebelise mohopolo oa XE Jeremane.
Naheng ea Russia, ho lumeloa hore 1 XE e ts'oana le 12 g ea limatlafatsi tse nang le lik'habohaedreite, kapa 13 g ea lik'habohaedreite, ho nahanela fiber ea lijo e fumanehang ka har'a sehlahisoa. Ho tseba karolelano ena ho u fa monyetla oa ho fetolela habonolo (hoo e ka bang kelellong ea hau, hantle ka ho kontraka e ahelletsoeng fonong efe kapa efe ea selefouno) XE ho ligrama tsa lik'habohaedreite le tse fapaneng.
Mohlala, haeba u jele 190 g ea persimmon e nang le "carbohydrate" e tsejoang ka 15,9%, u jele 15.9 x 190/100 = 30 g ea lik'habohaedreite, kapa 30/12 = 2,5 XE. U ka nka XE joang, ho isa ho tse leshome tse haufi le karoloana, kapa ho pota-pota linomoro - u nka qeto. Maemong ana ka bobeli, "kakaretso" ka letsatsi e tla fokotsoa.
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Kofi bakeng sa lefu la tsoekere la mofuta oa 2 - melemo le likotsi tsa seno
Nka fuoa kofi e nang le lefu la tsoekere? Batho ba bangata ba sa tsebeng ba nahana hore kofi ea batho ba nang le lefu la tsoekere e fosahetse. Ka ts'ebetso, ha u ithuta sebopeho sa linaoa tsa kofi, ho ka hlokomeloa hore kofi e nkoa e se monate feela, empa hape e le seno se phetseng hantle. ... -
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