Lijo tse bobebe tsa batho ba nang le lefu la tsoekere: li-recipe tse phetseng hantle le tse monate

Maikutlo a sechaba hore lijo tsa batho ba nang le lefu la tsoekere ha li na lijo tse ngata ebile li matla, ha li ngata ebile li fosahetse. Leha e le taba ea hore bophelong bohle, ho boloka bophelo bo botle le bophelo bo botle, batho ba nang le lefu la tsoekere ba lula ba qobelloa ho bala palo ea lik'hilojule, lik'habohaedreite, khetha lijo tse phetseng hantle le ho lekola phello ea bona maemong a tsoekere, ho a lumelloa ho khelosa menyu ea bakuli ba joalo ka lijana tse phetseng hantle.

Le khahlano le semolao oa lithibelo tse matla joalo, ho ka etsahala hore o se ke oa ja hantle feela le ka boomo, empa hape o le monate ebile o fapane. Lijoa tse ka sehloohong lijong tsa letsatsi le letsatsi tsa motho e mong le e mong ke sopho.

Tlhaho, ja lijo, monko o monate ebile o chesa, tse lokiselitsoeng ho latela moetlo oa lijo, e tla thusa ho ba le ho lekana, ho khotsofatsa litlhoko tsa tatso mme, haholo-holo, ho thibela boima ba mmele o feteletseng. Ha re bue ka botlalo ka sopho efe eo u ka bang le eona ea lefu la tsoekere, le hore na u ka ba fa tatso e ikhethang le monko o sa hlakang.

Melao-kakaretso ea Lijo tse amanang le lefu la tsoekere

Li-sopho tse fapaneng tsa monko o monate li nkuoa e le lijana tsa mantlha, tse isitsoeng ho latsoa eseng feela ka matsatsi a beke, empa le ka matsatsi a phomolo. Melemo ea bohlokoa ka ho fetisisa e batlang e felisitse sesebelisoa se tsoekere sa mali ke linonyana tse entsoeng ka litlama tse tsoang merohong.

Sejana se joalo se ntlafatsa hantle li-peristalsis mme se beha metabolism. Bakeng sa ba tloaetseng ho fumana boima ba 'mele bo bongata, sopho e bonolo ea meroho ke khetho e nepahetseng ka ho fetisisa ea letsatsi le letsatsi.

Haeba boima bo ka har'a bongata bo tloaelehileng, o ka khona ho ja lijo tse bobebe tse bobebe tse monate tse thehiloeng motheong oa nama le moro oa nama. Khetho ena ea sejo se tloaelehileng e tla thusa ho boloka maikutlo a ho satiety ka nako e telele le ho khotsofatsa kapele le tlala e matla haholo. U ka li ja letsatsi le leng le le leng, empa khetho e ntle ka ho fetesisa ke lijana tsa nama le meroho.

Ha u khetha lihlahisoa tseo sopho ea tsoekere e tla lokisoa kamora nako, tlhokomelo ha ea lokela ho fanoa feela ke tatso ea bona le tatso ea glycemic, empa hape le lintlha tse kang boleng le bocha ba bona. Bakeng sa ho pheha, ho hlokahala ho sebelisa lihlahisoa tse ncha feela, mabapi le litlolo tse fapaneng tse bolokiloeng meroho le litholoana, li-pickles ha lia lokela ho hopoloa ho feta hanngoe kapa habeli ka selemo.

Keletso! Ho hlahisa moralo o nepahetseng ka ho fetisisa mokhatlong o itseng oa kliniki, ho khothalletsoa hore o qale ho hokahanya regimen ea lijo le mofuta oa mofuta oa hau le ngaka ea hau.

Melao ea ho etsa sopho

Pele u pheha sopho e phetseng hantle, e bonolo ebile e monate ea mofuta oa lefu la tsoekere kapa mefuta e meng ea lefu lena, ho khothalletsoa hore u ithute melao e 'maloa, e leng ho e boloka e tlamehang.

Mohlala, bakeng sa lijana life kapa life, o lokela ho nka feela lihlahisoa tse ncha le tsa tlhaho tse nang le index e tlase ea glycemic. Ke maemong ana feela, o ka bang le bonnete ba hore lijo tseo u li jang li ke ke tsa ama boemo ba tsoekere ea hemolymph.

Ntle le moo, ho bohlokoa ho tseba tse latelang:

Haholo-holo e sa lokelang phepo ea batho ba nang le lefu la tsoekere ke mefuta e meng ea sopho e kang hodgepodge, asene, sopho e ruileng le sechu sa linaoa. Ntle le moo, likhetho tsena tsa lijo li kenya letsoho ho bokella boima ba 'mele bo feteletseng ka lebaka la litaba tse phahameng tsa khalori e ngata. Tabeng ena, ha ho khothalletsoe ho li sebelisa hangata ho feta hanngoe nakong ea libeke tse peli.

Sopho e monate haholo ebile e phetseng hantle

Hoo e ka bang litlolo tsohle tse fanoeng ka tlase ha li khonehe feela, empa hape li hloka ho nooa letsatsi le letsatsi. Ho kenyelletsoa hangata ha sopho ena lijong ho tla thusa ho ntlafatsa metabolism, ho ntlafatsa ts'ebetso ea tšilo ea lijo, ho thibela phaello ea boima ba 'mele hape ho felise keketseho ea tsoekere ea mali.

Empa o lokela ho ela hloko hore o ka ja sopho e phehiloeng feela ka bongata bo fokolang. Ho pepeta ho hang ha ho na thuso ho batho ba nang le lefu la tsoekere feela, empa le bakeng sa batho ba phetseng hantle.

Sopho ea meroho

Haholo-holo boholo ba phapang ea ho fofa ke mokhoa oa ho lokisa sopho ea meroho. Ts'ebetsong ea ho pheha, o ka sebelisa mefuta efe kapa efe ea meroho e sa lumelloang.

Lithako li ka khethoa ho latela litakatso tsa tatso ea motho, ho fapana ha litekanyetso ho latela, mohlala, mochesong kapa letsatsi la beke le joale. Ho fihlela litlhoko tsa 'mele, o ka khetha risepe efe kapa efe, sopho ea onion bakeng sa lefu la tsoekere kapa, ka mohlala, langa le le lej, hoa lumelloa ho pheha meroho le nama ka bobeli.

E le motheo, o ka sebelisa likeletso tse latelang:

1. Sopho ea k'habeche. Leha ho na le taba ea hore ho phehoa hoa sejana sena ho nka nako le bonyane matla, tatso ea eona e sa tloaelehang e tla hohela esita le li-gourmet tsa 'nete. Ho theha mokhoa o bonolo oa bokhabane, ho hlokahala hore o khaole hantle kapa o cheke ligrama tse makholo a mabeli le mashome a mahlano tsa kholifulawa le k'habeche e tšoeu, motso o nyane oa parsley, masiba a onion a 'maloa a tala, hlooho e nyane ea onion le rantipole e le' ngoe. Tšela likarolo tse fumanehang ka metsi a hloekisitsoeng ebe u pheha metsotso e mashome a mararo ho isa ho e mashome a mane ka mor'a ho belisoa. Ho khothalletsoa letsoai le linoko ho eketsoa ho latela khetho ea motho. Ka thuso ea blender u ka fetola sejana sena ho ba sopho e nkhang hamonate le ea silika - litapole tse khotliloeng.
2. Meroho e jeoang. Khetho ena ea meroho e boletsoeng le eona ha e hloke tsebo e khethehileng. Ho khothalletsoa ho sebelisa litlolo tse joalo bakeng sa lefu la tsoekere la mofuta oa 2 ka lebaka la index ea "glycemic" e tlase. Ho lokisa sechu se bonolo empa se le monate, ho lekane ho tšela mefuta e latelang ea meroho ka metsi a batang: masiba a 'maloa a eiee e tala, tamati e butsoitseng, rantipole e le' ngoe, kh'uliflower e nyane, spinach le zucchini tse nyane. Ho ntlafatsa monko le tatso, o ka eketsa meroho, hammoho le lieie, tse halikiloeng ka botoro e phahameng. Motsoako oa meroho o tlameha ho tlisoa ho pheha ebe o pheha nako e ka bang metsotso e mashome a mane.

E le ho ntlafatsa tatso ea sopho efe kapa efe, ka mor'a ho pheha ho khothalletsoa ho koahela sopho ka sejana se sa tsoa lokisoa se nang le sekwahelo, se koahele ka thaole e boima ebe u tlohella e eme hora. Ka lebaka la mananeo ana a bonolo, sechu se tla fumana tatso le monko o hlakileng haholoanyane.

Sopho ea Li-Mushroom

Lihlahisoa tse nang le index ea "glycemic" e tlase le likhalase tse nyane li kenyelletsa mefuta e mengata e fapaneng ea li-mushroom. Bakeng sa ho hlophisoa ha lithuto tsa pele, ho bohlokoa ho nka li-mushroom tsa porcini, boletus e sootho kapa boletus.

Ke lihlahisoa feela tse tla thusa ho fa sejana tatso e monate le monko o monate. Leha ho le joalo, haeba ho se na mokhoa oa ho li fumana, ho ka etsahala ho nka li-champignons tse tloaelehileng le tse theko e tlaase.

Bakeng sa ho pheha sopho ea li-mushroom bakeng sa lefu la tsoekere la bobeli, o lokela ho:

• pele ho hlokahala hore u hlatsoe li-mushroom ka botlalo le peel, haeba ho hlokahala,
• joale o lokela ho tšela li-mushroom ka metsi a belang mme o tlohelle metsotso e leshome le metso e mehlano ho isa ho e mashome a mabeli,
• ka sopho eo ho eona lijo tsa pele li tla pheha, Fry hlooho e nyane ea onion ka oli e nyane ea meroho,
• ho ntlafatsa tatso ea sopho ea li-mushroom, u ka eketsa konofolo le motso o khabisitsoeng oa parsley, o fetisoa ka har'a khatiso,
• Kenya li-mushroom ka onion hape u halime metsotso e seng mekae,
• ka nako eo o lokela ho tlatsa lihlahisoa ka metsi, a ileng a sala a tsoa ho infusion, mme o pheha ho fihlela hamonate.

Sopho e felisitsoeng e ka khabeloa hantle mme ea shapuoa ka blender ho fihlela tumellano ea tranelate e bolila. Haeba ho se na li-contraindication, o ka e sebelisa maemong ana ka li-croutons kapa marang-rang.

Sopho ea pea

Ho bobebe ho feta, empa ka nako e tšoanang lijo tse matlafatsang le tse khothatsang ke soule ea tsoekere ea mofuta oa 2.

Ho latela melao ea mantlha ea boitokisetso, sejana se joalo se kenya letsoho ho:

• Thibelo ea nts'etsopele ea maloetse a methapo ea pelo le pelo,
• tshusumetso le ntlafatso ea lits'ebetso tsa metabolic,
• ho matlafatsa le ho phahamisa bokhoni ba marako a venous le vascular.

Ntle le moo, lierekisi li na le likhalase tse tlase le index ea glycemic e nyane, mabapi le eona u ka sebelisa sopho e ngata hakana ho feta liphetolelo tse ling tsa lithuto tsa pele.

Kahoo, ho lokisa sejana se phetseng hantle le se monate, o lokela ho:

• ka motheo, ho khothalletsoa ho sebelisa moro oa khoho kapa nama ea nama ea khomo, e tla etsa hore sejana se be le monko o monate, se pelo le matla,
• beha moro holim 'a mollo,' me ka mor'a hore o phehe, o lahlele e tala e hlatsoitsoeng kapa liapole tse omisitsoeng ho eona ka bongata bo hlokahalang.
• Ho fumana sejana se monate haholo, o ka eketsa nama le litapole tse nyane ho sona, empa ha oa lokela ho etsa sena letsatsi le letsatsi,
• bakeng sa khetho ea letsatsi le letsatsi, o ka beha lieie e halikiloeng hanyane, lihoete le meroho e meng ka sopho.

Pea stew e ka jeoa ka li-crackers kapa croutons, mokhoa ona o tla thusa ho khotsofatsa tlala ea hau kapele le ho boloka maikutlo a ho satiety ka nako e telele.

Lijo tsa nama ea khoho ea khoho

Sopho ea khoho e ruileng bakeng sa batho ba nang le lefu la tsoekere ke mokete oa mpa. Sopho ena e khotsofatsa hantle, e khotsofatsa tlala ebile e khotsofatsa litlhoko tsa tatso bakeng sa lijo tse monate le tse phetseng hantle.

Ho pheha sejana se bonolo le se khotsofatsang, o tla hloka:

1. Pele o hloka ho pheha moro oa likhoho. Ha rea ​​lokela ho lebala hore ke metsi a bobeli feela a lokelang ho sebelisoa ho pheha sopho ka kotloloho. Bakeng sa ho pheha, o ka nka fillet le likarolo tsa khoho ka masapo, empa pele o pheha ho hlokahala ho hlatsoa likarolo tsa mafura le letlalo.
2. Qhibiliha botoro ka saucepan e nyane, Fry lieie e nyane ho eona, e tšela ka moro, eketsa palo e nyane ea litapole tse halikiloeng, lihoete le fillet ea khoho e halikiloeng e halikiloeng. Linoko le letsoai li eketsa tatso ea hau. Pheha ho fihlela ka bonolo.

Leha taba ea hore risepe e kaholimo ea sopho ea likhoho e khothalletsoa hore e sebelisoe e le karolo ea lijo tsa batho ba nang le lefu la tsoekere, ha ea lokela ho jeoa makhetlo a fetang a mabeli ho isa ho a mararo ka beke. Haeba mokuli a qobelloa ho latela lijo tse thata ka lebaka la ho ba teng ha boima ba 'mele bo eketsehileng, o ka sebelisa phetolelo ena ea sejana sa pele ho feta hanngoe ka beke.

Sopho ea mokopu

Sopho - litapole tse khotliloeng ho tsoa mokopu le mefuta e meng ea meroho li ka lokisoa ka bobeli ka nama le meroho ea meroho. Ho joalo, phetolelo ea pele ea sejana e khotsofatsa tlala mme e khotsofatsa le ho feta, empa ho e ja khafetsa, ka mohlala, letsatsi le leng le le leng, ha ho khothalletsoe. Empa e le sejana bakeng sa tafole ea mekete, sopho ena e sesa ka mokhoa o phethahetseng, haholoholo haeba o kenyelletsa croutons le konofolo ho eona.

Kahoo, bakeng sa ho pheha u hloka:

1. Ho qala, o lokela ho pheha moro o sebelisa likhothaletso tse kaholimo. U ka pheha likhoho le nama ea khomo ka bobeli.
2. Ka mor'a moo, habobebe, hanyane ka hanyane metsotso e seng mekae, lieha eiee e nyane, eiee e nyane, karoti e nyane e halikiloeng le ligrama tse makholo a mabeli tsa mokopu o khabisitsoeng o sa butsoang.
3. Tlisa moro o neng o lokiselitsoe pele ho pheha hape, tšeloa ka har'a meroho e halikiloeng, e ncha, e khaotsoe likotoana, litapole le khoho kapa khoho ea nama ea khomo, e khethiloeng pele ho nako ka ho sebelisa blender kapa grinder ea nama.
4. Pheha meroho ho fihlela e phehiloe ka botlalo, eketsa linoko le letsoai le khethiloeng ho latsoa, ​​ebe u li beha ka colander, fetisa sethala ka grinder ea nama, grind ka sieve kapa blender ebe u tšela moro.

Bakeng sa satiety e kholo, ho khothalletsoa ho ja sopho e joalo ka croutons kapa marang-rang. Ehlile, haeba ho se na likhang mabapi le ts'ebeliso ea lihlahisoa tsa bakery. Ka lebaka la boteng ba karolo ea nama har'a likarolo, ho khothalletsoa ho ja sopho ea mokopu ha e sa feteng hang kapa habeli ka beke.

Green borsch

Nako le nako, o ka iphekola sejana se monate le se phetseng hantle joalo ka borsch e tala. E kenyelletsa litapole le nama, e sa kenyelletseng tšebeliso ea sopho ea letsatsi le letsatsi.

Ha u pheha u hloka:

1. Pele ho tsohle, o lokela ho pheha moro, o sebelisa ligrama tsena tse makholo a mararo tsa nama efe kapa efe e halikiloeng, mohlala, nama ea khomo, khoho ea khoho kapa khoho. Ho pheha moro, ho latela likhothaletso tse fetileng, ho hlokahala feela metsing a bobeli.
2. Kamora hore moro o se o loketse, grabisa nama ka blender kapa feela kha khabeloa.
3. E latelang, o hloka ho khaola litapole ka li-cubes tse nyane ka boholo ba li-tubers tse tharo tse nyane. Haeba a lakatsa, ho amoheleha ka mokhoa o phethahetseng ho hlakola litapole mme o eketsa sopho ka foromo ena.
4. Ka botoro e nyane, hola hanyane halofo ea onion e nyane, lihoete le lihoete.
5. Tšela meroho ka har'a moro, eketsa ligrama tse makholo a mabeli tsa k'habeche e ncha, tamati e nyane le makhasi a seng makae a hloekileng a sorrel. Pheha ho fihlela meroho eohle e phehiloe.

Ho na le borscht e joalo, ka botsona le ka kenyelletso ea khaba e nyane ea tranelate e bolila. Ho thibela litlamorao tse mpe, ha ho kgothaletswe ho ja borscht e tala khafetsa ho feta hang libekeng tse peli ho isa ho tse tharo.

Le hangata ha e sebelisoe, e lokela ho sebelisoa haeba ho e-na le tloaelo ea ho eketsa boima ba 'mele haholo. Tabeng ena, o lokela ho pheha sejana ka tsela e fapaneng hanyane: kenyelletsa litapole, o nkela botoro ka oli ea mohloaare, hape o kenyelletse tšebeliso ea tranelate e bolila.

Ka hona, le khahlano le semelo sa lefu le tebileng joalo ka lefu la tsoekere, ho a khoneha ho ja eseng ka nepo feela, empa hape le le monate ebile le fapaneng. Ho bohlokoa feela ho hopola hore ho kgothaletsoa ho pheha sopho ea mofuta leha e le ofe feela ho tsoa ho lihlahisoa tse lumelletsoeng hore li sebelisoe ke ngaka ea hau.

Ntle le moo, ho botsa, ka mohlala, potso ea mofuta ona, joalo ka: sopho ea pea e nang le lefu la tsoekere, ha ua lokela ho itšetleha feela ka tsebo ea hau, ho bohlokoa hore u iteanye le setsebi pele. Hape ho lokela ho hopoloa hore haeba ho na le tlhoko ea ho fokotsa palo ea liponto tse eketsehileng, o tlameha ho latela lijo tse thata haholo.