Tharollo ea mefuta ea 2 ea li-diabetes: meroho, lijana tsa feshene le menna

Bakeng sa lefu la tsoekere, lijo tse khethiloeng hantle ke tiiso ea ho laola tsoekere ea mali. Mofuta oa bobeli, ona ke ona phekolo ea mantlha ea kalafo, 'me ea pele, ho fokotseha hoa menyetla ea hyperglycemia.

Lijo tsa mokuli li lokela ho khethoa ho latela index ea glycemic (GI), khetho ea eona e pharalletse. Ho tsoa lenaneng la lihlahisoa tse amohelehang, o ka lokisa habonolo lijana tsa matsatsi a phomolo bakeng sa batho ba tsoekere, ka mohlala, li-salads.

Salads e ka ba meroho, litholoana le lihlahisoa tsa liphoofolo. Ho etsa lijana hore e se be monate feela, empa hape li phetse hantle, o lokela ho nahana ka tafole ea lihlahisoa tsa GI.

Lenane la Glycemic

Mohopolo oa GI ke letšoao la dijithale la ho kenella ha tsoekere maling maling ka mor'a ho ja sehlahisoa se itseng sa lijo. Ha u le tseleng, e nyane, e tlase likarolo tsa bohobe lijong. Ha u pheha lijo, khetho ea lijo e thehiloe ho GI.

Ntle le letšoao la glycemic, ho lokela ho hopoloa hore ka ts'ebetso e itseng ea lihlahisoa, boleng bo ka eketseha - sena se sebetsa ho litapole tse khotliloeng. Hape, ha ho thibetsoe ho pheha lero ka litholoana tse amohelehang, kaha li ka baka hyperglycemia. Sena sohle se bakoa ke taba ea hore ka ts'ebetso e joalo ea tholoana, e lahleheloa ke fiber, e phethang karolo ea phallo e ts'oanang ea tsoekere maling.

Ho boetse ho na le mekhelo, joalo ka lihoete. Ka foromo e tala, GI ea meroho ke LI-PIERES tse 35, empa ho 85 UNITS e phehiloeng.

GI e arotsoe ka mekhahlelo e meraro, e leng:

ho fihla ho 50 PIERES - tlase,
50 - 70 PIECES - mahareng,
Ho tloha diyuniti tse 70 le hodimo - hodimo.

Lijo tse nang le karolelano ea lijo li ka lumelloa ho ja lijo tsa batho ba nang le lefu la tsoekere nako le nako feela, empa ho le joalo ke molao. Empa lihlahisoa tse nang le index ea 70 IU le tse holimo li ka baka hyperglycemia, e tla lebisa ho ente e eketsehileng ea insulin.

Hoa hlokahala ho ela hloko ho hlophisoa ha lihlahisoa ka botsona, kalafo e joalo ea mocheso e lumelletsoe:

pheha
bakeng sa banyalani
grill
ka microwave
ka ontong
ho cooker ea liehang, ntle le ha "feshene".

Ha u boloka melao ena kaofela, u ka pheha lijana tsa phomolo bakeng la lefu la tsoekere la mofuta oa 2 habonolo.

Lihlahisoa tsa Salate tse "Sireletsehileng"

Salads e ka lokisoa ho tsoa litholoana, meroho le lihlahisoa tsa liphoofolo. Lijo tsena kaofela li lokela ho ba teng lijong tsa mokuli kamehla. Lijo tse joalo ka salate e ka ba lijo tsa motšeare kapa lijo tsa mantsiboea, haeba li tlatselletsoa ka sehlahisoa sa nama.

Ha hoa lumelloa ho tlatsa lisaladi ka mayonnaise. Li-sauces tse ngata li boloka, leha li na le GI e tlase, empa li na le lik'hilojule tse ngata ebile li na le cholesterol e ngata, e amang hampe bophelo ba lefu la tsoekere.

Ho molemo ho lata salate ka oli e nyane ea meroho, lero la lemone, kefir kapa yoghur e sa fuoang. Tatso ea yogati le kefir e ka matlafatsoa ka ho eketsa pepere ea fatše, litlama tse sa tsoakoang tse ncha le tse omisitsoeng kapa konofolo.

Salate ea lefu la tsoekere e ka lokisoa ho tloha meroho e nang le GI e tlase:

tamati
eggplant
eiee
konofolo
hop - mefuta eohle,
linaoa
liapole tse ncha
pepere - e putsoa, e khubelu, e monate,
squash
likomkomere.

Khafetsa, Salads ea mekete e sebelisa lihlahisoa tsa liphoofolo. Ha e le hantle sejana sena se khotsofatsa haholo ebile se ka ba lijo tse felletseng. Lihlahisoa tse latelang li lumelloa:

khoho
mohatla
nama ea khomo
nama ea mmutla
mahe (eseng ho feta e le 'ngoe ka letsatsi),
litlhapi tse mafura a tlase - hake, pollock, pike,
leleme la nama
sebete sa khomo
sebete sa khoho.

Mafura 'ohle le letlalo, tse se nang limatlafatsi, empa ke palo e nyane ea cholesterol e tlosoang lihlahisoa tsa nama.

Tafole ea matsatsi a phomolo ea batho ba nang le lefu la tsoekere e ka fapana le sopho e kang salate ea litholoana. E ntsoe ka yoghur e sa fuoeng kapa sehlahisoa se seng sa lebese le bolila (kefir, lebese le halikiloeng le phehiloeng, yoghur). Ho molemo ho e ja bakeng sa lijo tsa hoseng, e le hore tsoekere e kenang maling e tsoa litholoana e monya kapele.

Litholoana tse tlase:

fragole
li-blueberries
Litholoana tsa lamunu - mefuta eohle,
tse tala
apole
pere
nectarine
perekisi
apricot
kharenate.

Ka kakaretso, lenane la matsatsi a phomolo la batho ba nang le lefu la tsoekere le ka etsoa ka lihlahisoa tsohle tse kaholimo.

Lisebelisoa tsa mefuta ea lefu la tsoekere la mofuta oa 2 le litlolo tsa matsatsi a phomolo e ka ba tsona tse totobatsang tafole efe kapa efe. Recipe ea pele e na le tatso e ntlafalitsoeng ho feta, ka lebaka la linoko tse khethiloeng hantle.

U tla hloka celery, k'habeche ea Beijing, lihoete tse ncha le morara. Meroho e khaoloa likotoana tse tšesaane, litholoana tsa morara li lokela ho buloa le ho ts'oaroa ka letlalo, ebe li khaoloa ka li-cubes. Kopanya metsoako eohle ka bonolo. Sebeletsa salate le oiler, eo ho eona u tšelang oli ea mohloaare, eo pele e neng e tšeloa ka litlama.

Oli e tšeloa ka tsela e latelang: tšela 100 ml ea oli ka sejaneng sa khalase ebe u eketsa litlama le linoko tse ling kamoo u batlang, tlosa sebakeng se lefifi matsatsi a mabeli ho isa ho a mararo. U ka sebelisa rosemary, thyme, konofolo le pepere. Tsohle li itšetlehile ka khetho ea motho ea mo ratang. Seaparo sena sa mohloaare se ka sebelisoa bakeng sa salate efe kapa efe.

Recipe ea bobeli ke salate e nang le squid le shrimp. Bakeng sa ho e lokisa, ho hlokahala metsoako e latelang:

squid - litopo tse 2,
shrimp - 100 gram,
khoele e le 'ngoe e ncha
mahe a phehiloeng - 2 likhomphutha.,
yoghur e sa soothoang - 150 ml,
dill - makala a 'maloa,
konofolo - 1 khekhe,
letsoai ho latsoa.

Tlosa filimi ho squid, e phehe ka shrimp ka metsing a letsoai ka metsotso e meraro. Ebola li-shrimps, u khaole squid ka metopa. Ebola likomkomere, khaola ka li-cubes tse kholo hammoho le mahe. Kopanya metsoako eohle, roala salate le sesepa (yoghur, konofolo e halikiloeng le litlama).

Sebeletsa salate, e khabisitse ka eona ka li-shrimp tse 'maloa le li-sprigs tsa dill.

Salate e khubelu ea khalase e tla ba molemo ka tsela e tšoanang ebile e monate. Ka lebaka la 'mala oa eona oa mebala, sebete se sebelisoang salate se tla fumana' mala o botala bo bosehla, bo tla etsa hore lijana e be leseli la tafole efe kapa efe.

hop e khubelu - ligrama tse 400,
linaoa tse belisitsoeng - ligrama tse 200,
khoho ea khoho - ligrama tse 300,
pepere e monate - 2 likhomphutha.,
yoghur e sa koaeloang - 200 ml,
konofolo - 2 li-clove,
letsoai, pepere e ntšo - ho latsoa.

Pheha sebete ho fihlela se phehiloe ka metsing a letsoai. Ka khaba k'habeche, khaola mahe le sebete ho li-cubes, lisentimitara tse peli ho isa ho tse tharo, le pepere e khethiloeng. Kopanya linoko, letsoai le pepere. Nako ea salate le yogurt le konofolo, li fetile ka har'a mochine.

Boteng ba lefu la tsoekere, ha ho kgothaletswe ho ja chisi, empa sena ha se sebetse ho chisi ea tofu, e nang le litaba tsa khalori tse tlase le GI. Taba ke hore ha e lokisoe eseng ka lebese lohle, empa ho tsoa ho soy. Tofu e tsamaea hantle le li-mushroom, ka tlase ke risepe bakeng sa salate ea feshene e nang le metsoako ena.

Bakeng sa salate eo u e hlokang:

chisi ea tofu - 300 dikgerama,
champignons - 300 dikgerama,
eiee - 1 pc.,
konofolo - 2 li-clove,
linaoa tse belisitsoeng - ligrama tse 250,
oli ea limela - thispone tse 4,
soya soetse - 1 thispone,
parsley le dill - makala a 'maloa,
motsoako oa tarragon e omisitsoeng le thyme - khaba ea 0.5,
letsoai, pepere e ntšo - ho latsoa.

Tšela onion le konofolo le Fry ka oli e nyane ka mocheso o tlase bakeng sa motsotso o le mong, eketsa li-mushroom tse khaotsoeng ka likhaba, tšela ka mocheso o tlase ho fihlela o phehiloe. Lumella ho pholile.

Kopanya metsoako eohle, tšela salate le oli ea meroho, o ka tšela mohloaare, o fafalitsoeng ka litlama, eketsa sesepa sa soya. Tlohella salate e etsa bonyane halofo ea hora.

Tafole ea matsatsi a phomolo

Ho thata ho nahana hore matsatsi a phomolo a se a le monate. Litsebi tsa lefu la tsoekere li ka etsa li-dessert tse phetseng hantle ntle le tsoekere tse kang marmalade kapa jelly. Se ke oa tšaba ho sebelisa gelatin, kaha e na le protheine e sa amang keketseho ea tsoekere ea mali.

Karolo e lumelletsoeng ea sopho e joalo e fihla ho ligrama tse 200 ka letsatsi, ho eletsoa hore u se ke ua e sebelisa ka shoalane. Lithorong tsa marmalade, o ka nkela litholoana ho latela khetho ea hau ea tatso.

Bakeng sa lits'ebeletso tse nne u tla li hloka:

hang-hang --atinate - thispone e le 'ngoe,
metsi a hloekisitsoeng - 400 ml,
monate - ho latsoa.
li-raspberries - 100 dikgerama,
currant e ntšo - ligrama tse 100.

Kolobetsa litholoana maemong a boreleli a sebelisa blender kapa siling, eketsa sopho le 200 ml ea metsi. Haeba litholoana li le monate, u ka li etsa ntle le tsona. Ka 200 ml ea metsi a batang, hlohlelletsa gelatin ebe o tlohela ho ruruha.

Mathata a gelatin ka bateng ea metsi ho fihlela mokelikeli o le mong o fumaneha ho fihlela makhalo ohle a fela. Ha gelatin e qala ho pheha, ka molapo o fokolang o kenya motsoako oa litholoana, kopanya le ho tlosa mochesong.

Tšela motsoako o hlahisoang e le hlobo e nyane, kapa tšela e le 'ngoe e kholo e koahetsoeng ka filimi e khang. Kenya sebakeng se batang ka lihora tse robeli.

Sessert e ka boela ea e-ba li-pastry ka mahe a linotsi ntle le tsoekere, tse lokiselitsoeng motheong oa rye kapa phofo ea oat.
Video e sehloohong sena e hlahisa lireschorente tsa matsatsi a phomolo a batho ba lefu la tsoekere.

Ke li salads tsa lefu la tsoekere

Khetho ea lijo tsa lefu la tsoekere ke ts'ebetso e ikarabellang haholo, hobane ntle le lijo, insulin le lipilisi tsa ho fokotsa tsoekere ha li na thuso. Bakeng sa salate, o hloka ho sebelisa likarolo tse tlatsang 'mele ka fiber, livithamini le liminerale. Sena se bolela hore boholo ba lijana tsena e lokela ho ba meroho.

Bakeng sa bakuli ba nang le lefu la tsoekere la mofuta oa 2, index ea glycemic le eona e bohlokoa. Ho bolela bokhoni ba sehlahisoa ba ho eketsa tsoekere ea mali ka mor'a ho e sebelisa. Mabapi le meroho, e tlase haholo bakeng sa tse ncha, 'me tse phehiloeng li na le tekanyo e phahameng. Mabapi le taba ena, khetho e ntle ka ho fetisisa e ka ba lisebelisoa tse joalo:

likomkomere
pepere ea tšepe
avocado
Tomoso
meroho - parsley, cilantro, arugula, eiee e tala, lettuce,
Lihoete tse ncha
khábeche
celery le Jerusalema artichoke motso.

Mefuta ea tsoekere ea tsoekere ea mofuta oa 2 ha e khethoe ka lisosa tsa mayonnaise le mofuta ofe kapa ofe oa moaparo o kenyeletsang tsoekere. Khetho e ntle ke oli ea meroho le lero la lemone.

Likhetho tse sa lakatseheng

Lintho tse sa khothalletsoang hore li sebelisoe li kenyelletsa litapole, li-beet tse phehiloeng le lihoete. Li ka jeoa, empa bongata ka har'a lijana ha boa lokela ho feta 100 g, feela haeba li kopantsoe le lijo tsa protheine, litlama, meroho e nang le index e tlase ea glycemic. Bakeng sa ho hlophisoa ha Salads ka lefu la tsoekere la mofuta oa 2, li-recipe ha lia lokela ho ba le:

lierekisi tse tšoeu
maraba a tsoang bohobe a apehile phofo ea bona ea pele,
morara o omisitsoeng, liapolekose tse omisitsoeng le limela,
nama e mafura
offal (sebete, leleme),
peinapole
libanana tse butsoitseng
chisi e nang le mafura a mangata (ho tloha ho 50%).

Lierekisi tse halikiloeng le poone, linaoa li lumelloa ka bongata bo sa feteng khaba ka nako e ngoe. Lihlahisoa tse 'maloa li ka nkeloa sebaka ke li-analogues tse nang le tatso e tšoanang, empa li molemo ho feta' meleng:

litapole - Jerusalema artichoke, motsoako oa celery,
raese e halikiloeng - mefuta e hlaha, mefuta e khubelu kapa bulgur,
mayonesiise - ka yogurt kapa tranelate e nang le mafura a tlase, e shapuoa ka mosetareta,
chisi - tofu
peinapole - squid ea marinated.

Ea zucchini

zucchini e ncha - sengoathoana,
letsoai - 3 g
konofolo - halofo ea clove,
oli ea limela - thispone,
lero la lemone - thispone,
asene - halofo ea khaba,
cilantro - 30 g.

Khabeloa khalase ka khaba ebe u senya ka letsoai, eketsa oli ea meroho. Khaola zucchini ka marapo (ho bonolo haholoanyane ho etsa sena ka peeler) ebe o fafatsa ka asene. Koahela sekotlolo ka zucchini ka poleiti 'me u behelle ka thōko metsotso e 15. Tšela mokelikeli o hlahang, eketsa oli ea konofolo le lero la lemone. Ha o sebeletsa, fafatsa ka cilantro e khabisitsoeng hantle.

Ka li-mushroom tse ncha

Bakeng sa salate o hloka ho e nka:

li-champignon tse ncha (li lokela ho ba tšoeu ka botlalo ntle le matheba a bonahalang) - 100 g,
makhasi a sepinche - 30 g,
soya soetse - khaba,
lero la lime - thispone,
oli ea mohloaare - thispone tse peli.

Li-mushroom li lokela ho hlatsuoa hantle 'me likoti li hloekisoe ka botlalo. Khaola likarolo tse tšesaane ka hohle kamoo ho ka khonehang. Roba makhasi a sepinche ka matsoho le matsoho. Beat soy mcele, lero la lime le botoro ka fereko. Jala li-mushroom le makhasi ka likarolo ka sejana, o li tšela ka spaghetti. Koahela ka poleiti 'me u e tlohele e etse metsotso e 15.

Salry ea Celery bakeng sa batho ba nang le lefu la tsoekere

Bakeng sa salate e bobebe le e khathollang eo u e hlokang:

apole e bolila - sengoathoana se le seng,
celery stalk - halofo,
ka yogurt ntle le li-eketsa - thispone tse 2,
walnuts - thispone.

Ebola le ho khaola celery ka li-cubes tse nyane kapa lierekisi ka grater e halikiloeng. Grind apole ka tsela e tšoanang. Fafatsa yogati ka holimo ebe u e sebeletsa ka linate tse khotsoeng.

Greek ka basil e tala

Bakeng sa sena, e 'ngoe ea Salads tse phetseng hantle ka ho fetisisa bakeng sa selemo se secha, o hloka:

langa le le lej - 3 kholo,
likomkomere - 2 mahareng,
pepere ea tšepe - likotoana tse 2,
feta - 100 g
mehloaare - likotoana tse 10
onion e khubelu - halofo ea hlooho,
Lettuce - halofo ea boieane,
basil - makala a mararo,
oli ea mohloaare - thispone,
lero ho tsoa ho kotara ea Lemon,
mosetareta - halofo ea khaba ea kofi.

Meroho eohle ea salate e khaoloa likotoana tse kholo, kahoo tatso ea eona e bonahala ka ho hlaka. Cheeta kapa feta e lokela ho khaoloa ka li-cubes, 'me lieie - mehele e tšesaane haholo e nang le halofo. Grosa mosetareta ka lero la lemone le oli. Beha sejana ka makhasi a lettuce, beha meroho eohle ka holimo, khabisa ka makhasi a matala a basil, eketsa moaparo mme o tlohelle bonyane metsotso e 10.

Ha re etse salate ea avocado ho lefu la tsoekere

Sehlahisoa sena se bohlokoa haholo ho bakuli ba nang le lefu la tsoekere la mofuta oa 2, kaha se na le index ea "glycemic" e tlase haholo har'a litholoana le meroho. Li-acid tse se nang mafura tse ka har'a eona li ntlafatsa metabolism ea lipid, 'me tatso e bonolo e fa lijana seriti se monate. Lisalamo tse nang le li-avocado li loketse selemo se secha sa lelapa lohle, le lefu la tsoekere la mofuta oa 2 letsatsi le leng le le leng. Bakeng sa menus ea letsatsi le letsatsi, ho kopantsoe motsoako oa li-avocados tse nang le metsoako e latelang:

lehe le phehiloeng, likomkomere, broccoli e phehiloeng, yoghurt,
tamati le spinach
pepere ea tšepe, eiee le thispone ea poone (haholo-holo leqhoa),
likomkomere, kalaka kapa lero la lemone, onion e tala,
morara, arugula.

Bakeng sa selemo se secha, o ka pheha salate e rarahaneng haholoanyane, e kenyeletsang li-beet tse phehiloeng. Tšebeliso ea eona e lekantsoe bakeng sa lefu la tsoekere, empa ka ho hlophisoa ka litlama, linate le li-avocados, sejana se joalo se tla ba le index ea glycemic ka kakaretso, e khotsofatse 'mele ka likarolo tsa bohlokoa tsa trace. Ho fumana khotsofalo lijong, ho tlameha hore e be le litatso tse 'maloa - e tsoekere, e letsoai, e linoko, e bohloko, e bolila ebile e na le moea. Bohle ba teng ka salate e joalo; e na le ponahalo e ntle haholo le tatso ea pele.

Bakeng sa salate ea matsatsi a phomolo u lokela ho e nka:

avocado - litholoana tse 1 tse kholo,
lettuce - 100 g (e ka fapana),
tangerine - 2 e kholo (kapa 'mala o le 1 o bohareng, halofo ea morara),
Li-beet - boholo bo 1,
feta chisi (kapa feta) - 75 g,
pistachios - 30 g
oli ea mohloaare - likhaba tse 2,
lero le tsoang ho lamunu (le sa tsoa qhekelloa) - likhaba tse 3,
Zemon e nang le 'mala oa lamunu le' mala oa lamunu - khabaneng,
mosetareta - halofo ea khaba ea kofi
peo ea poppy - khaba ea kofi,
letsoai ke halofo ea khaba ea kofi.

Pheha kapa chesa lihoete ka ontong ebe u khaola li-cubes. Ka tsela e ts'oanang grind feta, avocado e peeled. Pistachios e arohaneng le khetla ebe e oma ka pane e omileng ea ho belisa metsotso e 5. Khaola likhechana tsa lamunu, tseo pele li neng li lokolloe ka hohle kamoo ho ka khonehang lifiliming.

Ho fumana spaghetti, beha lero la lamunu, zest, mosetareta, peo ea poppy le letsoai ka nkhong e nyane e nang le sekwahelo, eketsa oli ebe u sisinyeha hantle. Ka sekotlolo se tebileng, beha lettuce, ebe li-cubes tsa feta, beetroot le avocado, li beha ka holimo ho mandarin le pistachios, tšela moaparo.

Ho fumana leseli le eketsehileng ka melemo ea li-avocad ho bakuli ba nang le lefu la tsoekere, bona video:

Lihlahisoa tsa "Salad" tse bolokehileng

Salads e ka lokisoa ho tsoa litholoana, meroho le lihlahisoa tsa liphoofolo. Lijo tsena kaofela li lokela ho ba teng lijong tsa mokuli kamehla.Lijo tse joalo ka salate e ka ba lijo tsa motšeare kapa lijo tsa mantsiboea, haeba li tlatselletsoa ka sehlahisoa sa nama.

Salate ea lefu la tsoekere e ka lokisoa ho tloha meroho e nang le GI e tlase:

tamati
eggplant
eiee
konofolo
hop - mefuta eohle,
linaoa
liapole tse ncha
pepere - e putsoa, e khubelu, e monate,
squash
likomkomere.

Khafetsa, Salads ea mekete e sebelisa lihlahisoa tsa liphoofolo. Ha e le hantle sejana sena se khotsofatsa haholo ebile se ka ba lijo tse felletseng. Lihlahisoa tse latelang li lumelloa:

khoho
mohatla
nama ea khomo
nama ea mmutla
mahe (eseng ho feta e le 'ngoe ka letsatsi),
litlhapi tse mafura a tlase - hake, pollock, pike,
leleme la nama
sebete sa khomo
sebete sa khoho.

Mafura 'ohle le letlalo, tse se nang limatlafatsi, empa ke palo e nyane ea cholesterol e tlosoang lihlahisoa tsa nama.

Litholoana tse tlase:

fragole
li-blueberries
Litholoana tsa lamunu - mefuta eohle,
tse tala
apole
pere
nectarine
perekisi
apricot
kharenate.

Ka kakaretso, lenane la matsatsi a phomolo la batho ba nang le lefu la tsoekere le ka etsoa ka lihlahisoa tsohle tse kaholimo.

Recipe ea bobeli ke salate e nang le squid le shrimp. Bakeng sa ho e lokisa, ho hlokahala metsoako e latelang:

squid - litopo tse 2,
shrimp - 100 gram,
khoele e le 'ngoe e ncha
mahe a phehiloeng - 2 likhomphutha.,
yoghur e sa soothoang - 150 ml,
dill - makala a 'maloa,
konofolo - 1 khekhe,
letsoai ho latsoa.

Sebeletsa salate, e khabisitse ka eona ka li-shrimp tse 'maloa le li-sprigs tsa dill.

hop e khubelu - ligrama tse 400,
linaoa tse belisitsoeng - ligrama tse 200,
khoho ea khoho - ligrama tse 300,
pepere e monate - 2 likhomphutha.,
yoghur e sa koaeloang - 200 ml,
konofolo - 2 li-clove,
letsoai, pepere e ntšo - ho latsoa.

Bakeng sa salate eo u e hlokang:

chisi ea tofu - 300 dikgerama,
champignons - 300 dikgerama,
eiee - 1 pc.,
konofolo - 2 li-clove,
linaoa tse belisitsoeng - ligrama tse 250,
oli ea limela - thispone tse 4,
soya soetse - 1 thispone,
parsley le dill - makala a 'maloa,
motsoako oa tarragon e omisitsoeng le thyme - khaba ea 0.5,
letsoai, pepere e ntšo - ho latsoa.

Kopanya metsoako eohle, tšela salate le oli ea meroho, o ka tšela mohloaare, o fafalitsoeng ka litlama, eketsa sesepa sa soya. Tlohella salate e etsa bonyane halofo ea hora.

Litšobotsi tsa phepo e nepahetseng tsoekere

Taolo ea tsoekere ea mali ke sepheo sa mantlha sa kalafo ea lefu la tsoekere 'me sena se ka etsoa ka ho etsa hore mokhoa oa hau oa ho ja o tloaelehe. Lijo tsa motho ea nang le lefu la tsoekere hangata li itšetleha ka litšobotsi tsa hae tsa bophelo le bophelo. Ntho e ngoe le e ngoe e tšoana le motho ea phetseng hantle, haeba a le mafolofolo, joale o hloka likhalori tse ling. Empa ntho ea bohlokoa ka ho fetisisa ke tekanyo e nepahetseng ea lik'habohaedreite, liprotheine le mafura.

Ho diabetes, metabolism ea carbohydrate ha e na bothata, ka hona, lenane la lijo le lokela ho theha taba ea hore karolo ea litaba tse joalo tsa organic e lokela ho ba maemong a 40-60%. Ho tsoekere, o lokela ho fokotsa lijo tse nang le mafura le cholesterol e ngata.

Litsebi tsa lefu la tsoekere le tsona li na le lijo tsa tsona le ka matsatsi a phomolo

Sena ke konyana, letata, nama ea kolobe, hammoho le offal (pelo, sebete). Haeba mokuli a phela bophelo bo mafolofolo, 'me a se na mathata a boima bo feteletseng, ka letsatsi a ka ja mafura a 70 g. Ha botenya bo bongata, mafura a lokela ho fokotseha.

Bacha ba hloka Lijo tse eketsehileng tsa Liprotheine

Joale ke lijo life tse ka etsoang ke batho ba nang le lefu la tsoekere? Ebile, ha se ntho e ngoe le e ngoe e mpe joalo ka ha e ka bonahala eka ha u habanya mahlo feela. Kahoo batho ba nang le lefu la tsoekere la mofuta oa 2 ba lumelloa ke liswiti, oli ea meroho le joala, empa e le ba fokolang feela.

Lisebelisoa li ka kenyelletsa lihlahisoa tse peli tsa lebese tsa lihlahisoa tsa lebese, linaoa, khoho, tlhapi le linate. 2-4 servings ea litholoana le 3-5 servings ea meroho. Ka bongata bo boholo (ho tloha ho tse 6 ho isa ho 11 servings) bohobe le lijo-thollo li lumelloa.

Li-Beets tse khabisitsoeng

Sesebelisoa sa pele sa tafole ea matsatsi a phomolo se ka etsoa ka li-beet. Meroho e joalo e bohlokoa haholo ho batho ba lefu la tsoekere, kaha e na le lintho tse ngata tse sebetsang le livithamini.

Li-beet (bongata ka monahano),
Li-pickles tse 2-3
500 g ea khoho.

Pheha li-beets ho fihlela li phehiloe, ebola, khaola bokaholimo mme o hula makhasi ao ka bonolo hore likopi li tsoe.
Re boetse re pheha khoele ea khoho, 'me mmoho le makhasi ao re a tšelang a motso le makhapetla re a tšela ka grinder ea nama.
Ka ho tlatsa, re tlotsa likhapu tsa linaoa ebe rea li tšela.

Champignons tse halikiloeng

libapali tse kholo
140 g ea chisi
450 g khoho
lehe le le leng
1-2 li-clove tsa konofolo.

Li-Mushrooms tse halikiloeng le tse halikiloeng kahara Oven

Re khetha li-champignon tse kholo e le hore li ka kenngoa. Hlatsoa li-mushroom ebe u khaola maoto, u hlatsoe likati.
Pheha fillet ea khoho le mahe, 'me u e fetise ka grinder ea nama le chisi le konofolo.
Re tšela likhaba tsa li-mushroom ka ho tlatsa ebe re li tšela ka lakane e nang le bake e nang le letlalo, ho baka metsotso e 20-30 (mocheso oa 180 ° С).

Pelepele ea Brynza e halikiloeng

Lijo tsa matsatsi a phomolo tsa batho ba nang le lefu la tsoekere la mofuta oa 2 li tlameha ho kenyelletsa linoha. Pepere e halikiloeng ea bell e tla ba sejana se setle, se monate le se nang le phepo e ntle ho bona.

Pelepele ea Brynza e halikiloeng

300 g ea pepere e monate
50 g ea chisi ea feta,
1-2 likomkomere tse ncha
clove ea konofolo
letsoai, linoko.

Re tlosa mahlaka le lipeo tsohle ho litholoana tse ntle tsa pepere.
Ka lehlakoreng le letle la grater, chop chisi le likomkomere. Tobetsa konopo ea konofolo ka thipa 'me u chophe khabeloa.
Ka sekotlolo re beha lisebelisoa tsohle tse sithabetseng, eketsa letsoai le linoko ho latsoa, kopanya.
Re tšela pepere ka ho tlatsa, e behe ka sejana ebe e khabisa ka meroho.

Pepere e halikiloeng pepere

Salate e nang le Prunes le Sefuba sa likhoho

Salate e nang le plums e omisitsoeng, likhoho le li-walnuts e tla ba khetho e ntle bakeng sa lijo tsa feshene. Lihlahisoa tse joalo li na le index ea "glycemic" e fokolang, e etsang hore li be bohlokoa ho lefu la tsoekere.

Salate e nang le Prunes le Sefuba sa likhoho

300 g sefuba sa khoho
50 g ea li-prunes,
50 g ea li-walnuts,
Likomkomere tse 3
80 g mayonesi ea maiketsetso,
letsoai.

Salate e nang le Prunes le Sefuba sa likhoho

Pheha sefuba sa khoho ho fihlela se phehiloe ka metsing a letsoai.
Tšela prunes ka metsi a batang ebe u tlohela metsotso e 15.
Bakeng sa ho apara, ha ua lokela ho sebelisa mayonnaise, kaha sehlahisoa se joalo se kotsi ho batho ba nang le lefu la tsoekere, empa sesepa se phehiloeng lapeng se ke ke sa baka kotsi.
Likomkomere tse ncha li khaotsoe meheleng.
Re khetha li-walnuts ka tsela efe kapa efe, ntho e ka sehloohong ke hore phofo ha e hlahe.
Re tšela metsoako ka likarolo. Taba ea pele, beha nama ea khōhō e khethiloeng ka sejaneng se sephara, tšela spaghetti. Ka nako eo re beha likomkomere le li-prunes tse khabisitsoeng, re eketsa le dikarolo tsa mayonesi ea maiketsetso.
Fafatsa ka walnuts ka holimo ebe o beha sebakeng se phodileng e le hore se sutumetse hantle.

Salad ea Shrimp

Ho tloha lijong tsa leoatleng o ka etsa salads tse phetseng hantle le tse monate bakeng sa batho ba tsoekere. Le ba sa kang ba tšoaroa ke lefu le joalo ba ke ke ba hana linokoane ka li-shrimp.

Salad ea Shrimp

100 g shrimp
200 g ea kholifolaoa,
150 g ea likomkomere,
Mahe a 2
100 g lierekisi
Art. khaba ea lero la lemone
100 ml tranelate e bolila
dill, lettuce, letsoai.

Shrimp Salad foto

Pheha shrimp, hlakola khetla ebe u tšela sekotlolo se tebileng.
Chesa tamati, likomkomere le li-inflorescence tsa khalifate ka li-cubes tse nyane ebe li romella ho shrimps.
Kenya lierekisi tse tala, tranelate e bolila, mahe a phehiloeng a hatisitsoeng ka li-cubes, hape o beha tranelate e bolila, letsoai, tšela ka lero la lamunu mme o kopanye.
Re jala appetizer makhasi a lettuce le ho khabisa ka li-sprigs tsa dill.

Salate ka chisi ea poli le walnuts

Salate e nang le walnuts le chisi ea lipōli le tsona e tla ba khetho e ntle bakeng sa batho ba tsoekere.

Salate ka chisi ea poli le walnuts

100 g ea li-walnuts,
Likotlo tse peli tsa leloala la metsi,
hlooho e nyane ea lettuce,
onion e khubelu
200 g ea chisi ea poli
2 tbsp. thispone ea lero la lamunu
2 tbsp. thispone tsa oli ea mohloaare,
pepere le letsoai ho latsoa.

Salate e nang le chisi ea poli le setšoantšo sa walnuts

Sekoti sa metsi se tlotsoe ka metsi, se omisitsoe ebe se kenngoa ka sekotlolo se tebileng sa salate.
Makhasi a lettu a boetse a hlatsoitsoe, a omisitsoe, a hahuoa ka matsoho ebe a romelloa setsing sa metsi.
Tšela oli ea mohloaare ka sekotlolo, pholoha lero la lamunu, eketsa letsoai le pepere, hlohlelletsa.
Tšela moaparo o hlahang ka sekotlolo sa salate ebe o kopanya le mefuta e 'meli ea salate.
Re tšela chisi ea pōli e halikiloeng ka holimo ebe re fafatsa ntho e ngoe le e ngoe ka li-walnuts tse khabisitsoeng.

Sopho ea harese ea perela bakeng sa batho ba nang le lefu la tsoekere

Sopho ea mushroom ha e lokele batho ba nang le lefu la tsoekere feela, empa le batho ba bolokang ho itima lijo ebile ba sa batle ho e tlola, le haeba e ka tla mokete oa selemo se secha.

Sopho ea harese ea perela bakeng sa batho ba nang le lefu la tsoekere

500 g ea li-champignons,
eiee le rantipole e le 'ngoe,
Litapole tse 4
Li-clove tse 2 tsa konofolo
2 tbsp. thispone tsa perela ea perela
oli, linoko ho latsoa.

Sopho ea harese ea perela e nang le setšoantšo sa li-mushroom

Re hlatsoa lijo-thollo, re pheha ho fihlela li le bonolo ebe re feta siting.
Lihoete tse tharo ho grater, li-mushroom le lieie li khaola likarolo, li-tubers tsa litapole li khaoloa ka li-cubes tse nyane.
Tšela oli e nyane ka pane, eseng ho feta khaba e le 'ngoe - sena ke sa bohlokoa bakeng sa lefu la tsoekere. Re fetisetsa li-champignon le lieie ho fihlela li le bonolo.
Ka metsing a belang, tšela lihoete le litapole, pheha metsotso e 10.
Kamora ho robala, re tsoela pele ho pheha ho fihlela litapole li le bonolo.
Ho meroho e nang le lijo-thollo re romela li-mushroom tse halikiloeng ka lieiee le letsoai le linoko.
Qetellong, beha sekhechana se khabetsoeng sa meroho e halikiloeng, futhumatsa sopho bakeng sa metsotso e seng mekae, tima mocheso, fa sejana nako e nyane ea ho se etsa le ho se sebeletsa ka tranelate e bolila.

Lijo tse tsoekere tse nang le lefu la tsoekere

Mokopu ke meroho e ikhethang e ka eketsang palo ea lisele tse ikarabellang tlhahisong ea insulin. Ka hona, meroho e joalo e tlameha ho kenyelletsoa lijong tsa lefu la tsoekere.

Lijo tse tsoekere tse nang le lefu la tsoekere

1.5 lilithara tsa khoho e bobebe ea likhoho,
eiee le lihoete,
Litapole tsa litapole tse 2-3,
350 g mokopu
70 g ea chisi e thata
50 g botoro,
likhaba tse peli tsa bohobe
meroho, letsoai le pepere.

Hlatsoa lihoete hantle, eiee, makhasi a mokopu le litapole.
Tlisa khoho ea khoho ka setofo ebe u beha litapole ho eona, pheha metsotso e 15.
Ka pane, qhibiliha botoro ebe o poma mokopu hammoho le lieie le lihoete metsotso e 7. Ebe re romella meroho ho pan.
Hang ha mokopu o fetoha bonolo, eketsa linoko le letsoai, ho hlohlona likarolo ka blender, futhumatsa metsotso e seng mekae ebe o tima mocheso.
Likotoana tsa bohobe li khaoloa likarolo, li fafatsoa ka linoko leha e le life ebe li oma ka ontong ho fihlela khauta.
Tšela sopho ea mokopu ka har'a lipoleiti, u fafatse ka litlama tse khabeloang, chisi e halikiloeng le croutons.

Sopho e entsoeng ka Cauliflower e nang le oatmeal le asene

Sopho e monate ebile e phetseng hantle bakeng sa batho ba nang le lefu la tsoekere e ka lokisoa ho tsoa ho kholifulawa le li-pickles, mme ho fumanoa sejana se monate le se phetseng hantle.

Sopho e entsoeng ka Cauliflower e nang le oatmeal le asene

3-4 asene,
eiee le lihoete,
500 g ea kholifolaoa,
3 tbsp. tablespoons ea oatmeal
50 ml tranelate (10%),
letsoai, pepere, oli,
asene ea likomkomere.

Ka likhalase tsa grater tsa likomkomere le lihoete, lieie ka li-cubes tse nyane, mme re arola kholiflower ho inflorescence.
Tšela khaba ea oli ka pane ebe o tšela onion pele, ebe o tšela lihoete ho meroho ebe o belisa ho fihlela o le bonolo. Haeba meroho e ile ea omella, joale u ka eketsa metsi a fokolang, empa eseng oli.
Kamora ho tšela likhaba ka pane, sechu, ebe o tšela tranelate ebe o kopanya, u qete metsotso e 10.
Re tšela ka pitseng ea metsi mollong, hang ha linoelo se metsi, eketsa oatmeal, eketsa letsoai ebe re kenya li-inflorescence tsa kholifulawa, pheha ho fihlela meroho e se e loketse.
Re beha meroho ho halika, pheha metsotso e 10, ho latsoa sopho ka letsoai, pepere, tšela asene ea likomkomere.
Sopho e lokiselitsoeng e tlil'o qeta metsotso e 15 ebe ea sebeletsa.

Pollock ka ontong

Pollock - tlhapi e monate, e phetseng hantle ebile e loketse batho ba khomarelang phepo e nepahetseng. Ntle le pollock, o ka sebelisa mefuta e meng ea litlhapi tse nang le mafura a fokolang.

Pollock ka ontong

400 g pollock
Likhaba tse peli tsa linoko bakeng sa tlhapi,
letsoai, pepere ho latsoa,
Lemon e le 'ngoe
50 g ea botoro.

Hlatsoa fillet ka tlasa metsi, o e omise ka thaole ea pampiri ebe o e hasanya bohareng ba foil.

Jala ka foil

Fafatsa litlhapi ka letsoai, pepere le linoko leha e le life tsa lijana tsa litlhapi.

Metsoako ea botoro e hasana ka holim'a filthara ebe o beha meqhetsoana ea lamunu.

Jala ka pokothong

Kenya ontong

Peta litlhapi ebe u baka metsotso e 20 (mocheso 200 ° C).

Herb Kuku Sefuba

Kajeno ho na le mekhabiso e mengata e bonolo le e monate (e nang le linepe) ea ho pheha sefuba sa likhoho, e ka sebelisoang le tafoleng ea mekete bakeng sa baeti ba nang le lefu la tsoekere.

Herb Kuku Sefuba

khoele ea matsoele,
1-2 li-clove tsa konofolo,
200 ml ea kefir,
sengoathoana sa motso oa ginger
thyme (e omme hantle),
dill (e ncha kapa e omisitsoeng),
koena (e ncha kapa e omisitsoe),
letsoai, lekhasi la bay.

Sefuba sa khoho ka litlama tsa sejo sa Photo

Re khaola matsoele a likhoho, leka hore a se ke a hahola nama.
Khabeloa khalase le ginger hantle.
Re kopanya litlama tse omisitsoeng, haeba linoko tse ncha li sebelisoa ho risepe, ebe o li khaola hantle.
Tšela litlama, konofolo, ginger le lekhasi le otlolohileng la khaba ka sekotlolo. Tšela seno-mapholi sa lebese le tsoekere, kopanya le ho beha khoele ea khoho, marang bakeng sa hora.
Re tšela sefuba se khethiloeng hore e be hlobo, e natsoe ka oli, re tšollele metsing a manyane ebe re pheha sejana ho fihlela se phehiloe. (mohatsela oa mocheso oa likhato tse 80 tsa C).

Beef Chops Roll

Ho tloha ka nama ea khomo o ka lokisa sejana sa nama se monate, se nang le lero le le nosetsang se tla khabisa tafole efe kapa efe ea mokete.

Beef Chops Roll

200 g ea nama ea khomo,
50 g ea li-mushroom
onion
1 tbsp. khaba ea tranelate e bolila
1 tbsp. khaba ea phofo
Mahe a 2
meroho, litlolo, linoko.

Bakeng sa ho tlatsa, khabeloa khaba ea li-mushroom hantle, mahe a phehiloeng le meroho, romela metsoako ka paneng, nako ka letsoai, pepere le Fry ho fihlela e phehiloe.
Re khaola nama ea khomo ka lipolanete, re e otle re be re e tlatse ebe re e phahamisa.
Re tšela likheo tsa nama ka hlobo, re tšela tranelate e bolila, re fafatsa ka phofo le li-breadcrumbs ebe re baka metsotso e 45 (mocheso oa 190 ° C).

Pie ka li-oranges

Ka li-oranges, o ka baka pie e bonolo empa e monate haholo. Risepe ha e kenye tsoekere leha e le efe, phofo, lihlahisoa feela tse amohelehang bakeng sa lefu la tsoekere.

Orange e le 'ngoe
lehe le le leng
30 g sorbitol
Li-almonde tsa fatše tse 100 g,
Litapole tse 2
Art. khaba ea lero la lemone.

Pie e nang le setšoantšo sa lamunu

Ho pheha:
1. Bakeng sa metsotso e 20, pheha lamunu, ebe u e khaola, tlosa peo ebe u e fetisetsa ka grinder ea nama hammoho le ebola.
Tšela lehe ka sekotlolo, tšela sorbitol, zest ea lemone le lero, otla ho fihlela le boreleli.
3. Tšela lialmonde tsa fatše le lamunu tse khabisitsoeng ka har'a motsoako, kopanya, ho kenya hlobo ebe o baka kuku bakeng sa metsotso e 40 (mocheso 200 ° C).

Li-muffin bakeng sa lefu la tsoekere

Haeba u sebelisa risepe e khethehileng bakeng sa lino-mapholi, o ka khahlisa ba tsoekere ka li-pastry tse monate le tse monate.

Li-muffin bakeng sa lefu la tsoekere

4 tbsp. thispone ea phofo ea rye
lehe le le leng
55 g marakeng e nang le mafura a tlase
li-currants (li-blueberries),
zest ea lemone
monate, letsoai

Li-Cupcake tsa setšoantšo sa tsoekere

Re tšela lehe ka setsing sa motsoako, re beha 'mala o bonolo, re eketsa tsoekere, letsoai le zest ea lemone, re whisk tsohle hantle.
Ka boima bo hlahisoang, re hlahisa phofo ea rye mme re tšela monokotsoai, re hlohlelletsa le ho jala hlama ka meqomong, pheha li-muffin metsotso e 30 (mocheso 200 ° C).

Carrot pudding

Carrot pudding ke pastry e monate e ka lokiselitsoeng ho batho ba lefu la tsoekere bakeng sa Selemo se Secha sa 2019.

Lihoete tse tharo tse kholo,
pinch ea ginger (e qotsitsoeng),
3 tbsp. thispone ea lebese
2 tbsp. akarelletsang likhaba le bolila tranelate
50 g chisi e mafura a tlase,
lehe le le leng
khaba ea sorbitol
Art. khaba ea oli ea meroho
tsp kumine, kumine le coriander.

Setšoantšo sa Carrot Pudding

Cheka lihoete ho grater e ntle, inela ka metsing a batang, ebe o silila ebe o robala ka sopho.
Tšela senoelo sa lebese, oli ho meroho le ho baka metsotso e 10 ka lebaka la mocheso o tlase.
Otla sehlahisoa sa curd ka lehe le sorbitol, ebe o romela ho lihoete le ho kopanya.
Re tšela sejana sa ho baka ka oli, re fafatsa le linoko tsohle ebe re jala bongata, re tšela pudding ka metsotso e 30 (mocheso 200 ° C).
Pele o sebeletsa, nosetsa pudding ka mahe a linotsi kapa yoghur.

Bolila tranelate le likuku ea yogurt

Keke e thehiloeng ka tranelate e bolila le yoghur ha e hloke ho baka. Lithako tsohle li theko e tlaase, li bobebe ebile li na le phepo.

100 ml tranelate e bolila
15 g ea gelatin
300 ml ea yogurt ea tlhaho (bonyane ba mafura a%%),
200 g yoghur e se nang mafura,
waffles bakeng la lefu la tsoekere,
monokotsoai (fragole, mabenyane, raspberries),
linate leha e le life.

Setlolo sa tranelate le likuku ea yogurt

Soak gelatin ka metsing, ebe o qhibiliha ka bateng ea metsi ebe o pholile.
Kopanya tranelate e bolila le yoghur, tšela gelatin ebe u kopanya ka botlalo.
Ka boholo bo hlahisoang, beha monokotsoai leha e le ofe le motsoako. Mme hape re tlatsa li-waffle tse halikiloeng e le hore keke e boloka sebopeho sa eona.
Tšela boima ka foromo e senyehang ebe u beha sebakeng se pholileng bakeng sa lihora tse 4-5.
Ha u sebeletsa, khabisa kaka ka monokotšoai o mocha, linate le makhasi a koena.

Mabali a lefu la tsoekere

Ho laola phepo e nepahetseng tsoekere ha se mosebetsi o bonolo. Empa kajeno, esita le ka lefu lena, o ka thabela liswiti tse monate tse tsoang lensing.

Mabali a lefu la tsoekere

Li-lente tse 200 g
100 g lifeiga tse omisitsoeng
Linate tse 100 g
anyanisi e monate (ho latsoa),
1 tbsp. khaba ea cocoa
4 tbsp. akarelletsang likhaba le brandy.

Lihoete li tlameha ho tšeloa metsing a batang pele, 'me ho molemo ho li etsa bosiu kaofela. Ebe u pheha li-chickpeas bakeng sa hora, e omelle ebe e bilikise ka grinder ea nama kapa u sebelisa blender.

Likolobe le tsona li kolobisitsoe ka metsing, haholo-holo ho cognac. Litholoana tse omisitsoeng li ka khabeloa ka thipa kapa tsa fetisoa ka grinder ea nama.

Ka sekotlolo, tšela li-chickpeas tse khethiloeng, lifeiga, linate tse khaotsoeng le li-sweetener, kopanya.

Ka sekotlolo, hasana li-chickpeas tsa fatše, lifeiga, linate tse khaotsoeng

Ho tloha boima bo hlahileng, re theha liswiti tsa sebopeho leha e le sefe, fafatsa cocoa, e hasaneng ka poleiti ebe rea e sebeletsa.

Fragose ice cream

Lefu la tsoekere ha se lebaka la ho hana ice cream, e ka lokisetsoang habonolo le habonolo tafoleng ea mokete.

Fragose ice cream

300 ml tranelate (20%),
750 ml ea lebese
250 g fructose
Li-yolks tse 4
100 ml ea metsi
90 g ea monokotsoai (tse tala, fragole).

Tšela lebese le tranelate ka pane-ea pan, e behe mollo 'me hang ha motsoako o tsoe kapele ho tlosa setofo.
U sebelisa motsoako, otla fructose le monokotsoai ebe u futhumatsa motsoako ona ka metsotso e 5 ka mollo ebe u feta siting.
Re kopanya metsoako e 'meli: monokotšoai le lebese le nang le tsoekere, re lula re le mollong ho fihlela re le matla.
Kamora ho pholile, tšela ka sekotong ebe u kenya sehatsetsing ho fihlela se tiisitsoe ka botlalo.

Haeba u khetha lihlahisoa tse nepahetseng, u ka pheha sejana se bonolo le se monate sa matsatsi a phomolo a mofuta oa diabetes. Tafoleng ea Selemo se Secha, batho ba joalo ba ke ke ba ikutloa ba hloriloe, hobane ba tla ba le ntho e 'ngoe le e' ngoe e tafoleng, ho tloha ho lino-mapholi ho ea lijong tse tsoekere.