Seo u lokelang ho se ja le lefu la tsoekere: ho ja batho ba nang le lefu la tsoekere?

Ha tsoekere ea mali e eketseha khafetsa, ho hlokahala hore ho fetole mokhoa oa phepo ea mantlha. Bakeng sa lefu la tsoekere la mofuta oa 2, phepo e tla ba pheko e ka sehloohong 'me botsofaling bo tla sireletsa motho litlamorao tse mpe tsa lefu le "monate". Khafetsa, batho ba tobana le mofuta ona oa lefu la tsoekere ka mor'a lilemo tse 40 mme ho hlaha potso - ho na le lefu la tsoekere? Pele, o hloka ho tseba molao-motheo oa ho khetha lihlahisoa.

Ho na le tafole e khethehileng ea lihlahisoa tse nang le index e tlase ea glycemic (GI) e sa amang keketseho ea khatello ea tsoekere ea mali. GI e bonts'a hore na tsoekere e kena kapele hakae 'meleng ho tsoa ts'ebelisong ea sehlahisoa kapa seno. Lethathamo la lihlahisoa tse lumelloang lenaneng la mokuli le atile, e leng se u lumellang ho pheha lijana tse fapaneng tsa mefuta e mengata ea monate.

Kaha kalafo ea ho ja e bapala karolo ea bohlokoa bophelong ba motho ea lefu la tsoekere, o lokela ho ithuta ka botlalo tlhahisoleseling mabapi le hore na ho na le lefu la tsoekere la mofuta ofe, lethathamo la lihlahisoa tse lumelloang le tse sa thibeloang, tseo lenane le tla thusa ho fokotsa khatello ea tsoekere ea mali.

Index ea Sehlahisoa sa Glycemic

Ho ja le lefu la tsoekere o hloka lijo tse nang le index ea glycemic ea li-unit tse ka bang 49 ho kenyeletsoa. Ke lihlahisoa tsena tse lokelang ho kenyelletsoa lethathamong la mokuli letsatsi le letsatsi. Lijo le lino, tseo index ea tsona e pakeng tsa 50 ho isa ho 69, li lumellehang lijong ho fihlela makhetlo a mararo ka beke, mme eseng tse fetang ligrama tse 150. Leha ho le joalo, haeba lefu lena le sethaleng se matla, joale ba tla hloka ho behelloa ka thoko pele ho tsitsipano ea bophelo ba motho.

Ho thibetsoe ka thata ho sebelisa lihlahisoa tse nang le lefu la tsoekere mellitus 2 le index ea glycemic e phahameng, ho tloha ho li-unit tsa 70 ho ea holimo. Ka mokhoa o hlakileng ba eketsa tsoekere ea mali, e leng ho bakang kholo ea hyperglycemia le mathata a mang a kotsi mesebetsing e fapaneng ea 'mele.

Maemong a mang, GI e ka eketseha. Mohlala, nakong ea kalafo ea mocheso, lihoete le li-beet li lahleheloa ke fiber, 'me sekhahla sa tsona se nyolohela holimo, empa ha li le ncha li na le index ea li-unit tse 15. E netefalitsoe hore batho ba nang le lefu la tsoekere ba noe lino le litholoana tsa monokotsoai le haeba ba ne ba sa tsoa ba le index e tlase. Taba ke hore ka mokhoa ona oa ts'ebetso, litholoana le monokotsoai li lahleheloa ke fiber, 'me tsoekere e kena maling le kapele haholo. Ke li-milliliters tse 100 feela tsa lero tse ka eketsang ts'ebetso ka 4 mmol / L.

Empa GI ha se eona feela mokhoa oa ho khetha lihlahisoa ho menu ea bakuli. Kahoo, o hloka ho ela hloko:

index ea lihlahisoa tsa glycemic
khalori ea litaba
dikahare tsa limatlafatsi.

Khetho ea lihlahisoa tsa lefu la tsoekere ho ea ka molao-motheo ona o ts'episa mokuli ho fokotsa lefu lena "che" le ho sireletsa 'mele liphellong tse mpe tsa ho se atlehe hoa tsamaiso ea endocrine.

Khetho ea lijo-thollo

Lithollo ke lihlahisoa tse thusang tse tlatselletsang 'mele ka morara o nang le vithamine e ngata ebile li fana ka maikutlo a ho ba monate ka nako e telele, ka lebaka la ho ba teng ha thata ho hlakola lik'habohaedreite. Le ha ho le joalo, ha se likatse tsohle tse ka ruisang batho ba tsoekere.

Hape hoa hlokahala ho tseba ho li pheha ka nepo. Taba ea pele, phofo e kholo ea phala e phahamisa boleng ba eona bo holimo. Empa e nyoloha feela likarolo tse 'maloa ho tloha ho letšoao le boletsoeng ka har'a tafole.

Taba ea bobeli, ho molemo ho ja lijo-thollo tse nang le tsoekere ntle le botoro, u li tlose ka mohloaare. Haeba lijo-thollo tsa lebese li ntse li lokisoa, karo-karolelano ea metsi ho lebese e isoa nqa e le 'ngoe. Sena se ke ke sa ama tatso, empa sethala sa khalori sa sejana se felileng se tla fokotseha.

Lenane la mefuta ea lijo-thollo tse amohelehang bakeng sa lefu la tsoekere:

harese groats
pearl harese
buckwheat
Bulgur
qapile
porridge ea koro
oatmeal
sootho (sootho), e khubelu, e hlaha le raese ea basmati.

Poerese ea poone (mamalyga), semolina, raese e tšoeu e tla tlameha ho tloheloa. Lithollo tsena li na le GI e phahameng mme li ka baka keketseho ea tsoekere ea mali.

Pearl harese e na le index e tlase haholo, e ka bang likarolo tse 22.

Mefuta ea raese e bonts'itsoeng lenaneng e na le index ea li-unit tse 50, 'me ka nako e ts'oanang, li na le thuso ho feta raese e tšoeu ka lebaka la hore poone e joalo e na le khetla ea lijo-thollo e nang le fiber le liminerale tse ngata.

Nama, tlhapi, lijo tsa leoatleng

Lihlahisoa tsena tsa lefu la tsoekere li bohlokoa ka lebaka la litaba tsa liprotheine tsa tlhaho tse silang habonolo. Li fa 'mele matla, li kenya letsoho ho theheng boima ba mesifa le ho kenya letsoho tšebetsong ea ts'ebelisano ea insulin le tsoekere.

Bakuli ba ja nama le tlhapi tse mafura a fokolang, tseo pele ba neng ba tlosa mafura le matlalo ho tsona. U lokela ho ja lijo tsa leoatleng bonyane habeli ka beke - ha ho na lithibelo ho khetho ea bona.

Bakeng sa ho hlophisoa ha moro, ho molemo hore u se ke ua sebelisa nama, empa ho e eketsa e se e loketse lijana. Leha ho le joalo, haeba sopho e lokiselitsoe moro oa nama, joale e tšehelitsoe ka leoto la bobeli, ke hore, kamora ho pheha nama ea pele, metsi a khangoe ebe ka lekhetlo la bobeli mokhoa oa ho lokisa sopho o qala.

Lijo tse lumelletsoeng li kenyelletsa tse latelang:

Lihlahisoa tsa nama ntle le lijo tsa bakuli ba nang le lefu la tsoekere:

Motho e moholo ea nang le lefu le "monate" o hloka ho tlatsa 'mele ka botlalo ka tšepe, e ikarabellang bakeng sa ts'ebetso ea ho theha mali. Ntho ena e fumanoa ka bongata ka bongata (sebete, pelo), tse sa thibeloang lefu la tsoekere.

Ka mofuta oa lefu la tsoekere la mofuta oa 2, mmele ha o fumane livithamini le liminerale tse bohlokoa ka lebaka la ho se sebetse hantle ha methapo ea metabolism. Litlhapi li tla u thusa ho fumana phosphorus e lekaneng le mafura acid.

E phehiloe, e phehiloe, e sebelisetsoa ho lokisa lithuto tsa pele le li-salads. Le ha li-endocrinologists li tsitlallela ho khetha mefuta e metenya, litlhapi tse mafura ka linako tse ling li lumelloa ho menu, kaha e na le mafura a mangata, mme ka hona e bohlokoa bakeng sa bophelo bo botle ba basali.

Mefuta e latelang ea lihlapi e khothalletsoa lijo:

E na le thuso bonyane hang ka beke ho ja lijo tsa leoatleng tse phehiloeng - shrimp, mussels, squid.

Ho fepa motho ea nang le lefu la tsoekere ke potso e thata, empa bakuli ba hloka ho tseba hore meroho e lokela ho ba le 50% ea kakaretso ea lijo. Li na le mofuta o mongata oa fiber, li fokotsa lits'ebetso tsa tsoekere e ngata.

U hloka ho ja meroho bakeng sa lijo tsa hoseng, lijo tsa mots'eare le lijo tsa mantsiboea, tse ncha, tse letsoai le tse ntlafatsoang. Ho molemo ho khetha lihlahisoa tsa nako, li na le livithamini tse ngata. Ho lefu la tsoekere, tafole ea meroho e nang le index e tlase e atile mme sena se u lumella ho pheha lijana tse ngata tse monate - lisal, lijana tsa lehlakoreng, sechu, casseroles, ratatouille le ba bang ba bangata.

Se hanetsoeng ho ja le lefu la tsoekere ke mokopu, poone, lihoete tse phehiloeng, celery le liapole. Ka bomalimabe, litapole tse ratoang ha li amohelehe bakeng sa lijo tsa lefu la tsoekere ka lebaka la index ea li-unit tse 85. Ho fokotsa letšoao lena, ho na le leqheka le le leng - khaola li-tubers tse peeled likoto ebe u inela ka metsing a pholileng bonyane lihora tse tharo.

Lethathamo la lihlahisoa tse lumelloang:

zucchini, li-eggplant, squash,
leek, lieie, lieie e pherese,
mefuta eohle ea k'habeche - e tšoeu, e khubelu, Machaena, Beijing, kholiflower, Brussels, broccoli, kohlrabi,
malee - lierekisi, linaoa, asparagus, likuku,
konofolo
pepere e tala, e khubelu, ea Bulgaria le chili,
mefuta efe kapa efe ea li-mushroom - li-mushroom tsa oyster, butterfish, chanterelles, champignons,
radish, Jerusalema artichoke,
tamati
likomkomere.

O ka kenyelletsa litlama lijong, index ea tsona ha e phahame ho feta likarolo tsa 15 - parsley, dill, basil, cilantro, lettuce, oregano.

Litholoana le monokotsoai

Joang ho fepa ba nang le lefu la tsoekere la mofuta oa 2 bakeng sa lijo tse tsoekere? Ho rarolla bothata bona ho tla thusa litholoana le monokotsoai. Li-sessert tsa tlhaho tse phetseng hantle ntle le tsoekere li lokiselitsoe ho bona - marmalade, jelly, jeme, litholoana tse halikiloeng le tse ling tse ngata.

Batho ba nang le lefu la tsoekere ba hloka ho feptjoa litholoana letsatsi le leng le le leng, ba tla eketsa ho itšireletsa mafung, ba thusa ho tloaela ts'ebetso ea ts'ebetso ea mpa. Empa ka mofuta ona oa sehlahisoa, o be hlokolosi, hobane ka tsoekere e ngata ea bona maling e ka hlaha.

Mofuteng oa 2 oa lefu la tsoekere, monokotsoai le litholoana tse 'maloa li lokela ho behelloa ka thoko ka lebaka la GI ea bona e phahameng. Hoa hlokahala le ho tseba hore na o lumelletsoe ho amohela lihlahisoa tse kae ka bongata. Tloaelo ea letsatsi le letsatsi e tla ba ligrama tse 250, ho molemo ho rera lijo hoseng.

Lenane le felletseng la "lihlahisoa tse sireletsehileng" tsa lefu la tsoekere:

liapole, lipere,
li-blueberries, li-blackberry, lilamunu, likharenate,
li-currants tse khubelu, tse ntšo,
fragole, fragole, tse tala,
monko o monate
plum
apricot, lero, liperekisi,
gooseberry
mefuta eohle ea litholoana tsa lilamunu - linoko, lamunu, tangerines, grapefruit, pomelo,
dogrose, juniper.

Ke lijo life tse bakang tsoekere ea mali:

Ka holimo ke lihlahisoa tsohle tse lumelloang le tse hanetsoeng bakeng sa lefu la tsoekere la mofuta ofe kapa ofe.

Ho boloka thuso ea bona kaofela, o hloka ho tseba melao ea ho lokisa lijana tsa lefu la tsoekere.

Lisebelisoa tse sebetsang

Lipheho tsena tsa batho ba lefu la tsoekere ba mofuta oa pele le oa bobeli li ka lokisoa letsatsi le letsatsi. Lijana tsohle li na le lihlahisoa tse nang le GI e tlase, e neng e lumella tšebeliso ea tsona kalafong ea phepo.

Potso e atisang ho hlaha ke hore na lefu la tsoekere le ja eng bakeng sa lijo tse bobebe, hobane lijo li lokela ho ba le khalori e tlase hape ka nako e ts'oanang, ho khotsofatsa tlala. Ka tloaelo, ba ja salate ea meroho kapa ea litholoana, lihlahisoa tsa lebese le bolila, lisandwich tse tsoang bohobe ba phepo bakeng sa lijo tsa motšeare oa mantsiboea.

Hoa etsahala hore letsatsi lohle ha ho na nako ea ho ja ka botlalo, joale khalori e phahameng, empa ka nako e ts'oanang linate tse tlase tsa GI li tla lopolla - li-cashews, li-hazelnuts, li-pistachios, li-peanuts, walnuts le kedare. Sekhahla sa bona sa letsatsi e tla ba likgerama tse 50.

Salads tse fokotsang khatello ea tsoekere maling maling li ka lokisoa ho tloha Jerusalema artichoke (perela ea letsopa). Bakeng sa salate ea maikutlo a lehlabula, o tla hloka metsoako e latelang:

artichoke tse peli tsa Jerusalema, e ka ba ligrama tse 150,
likomkomere tse le 'ngoe
karoti e le 'ngoe
daikon - 100 gram,
makhasi a 'maloa a parsley le dill,
oli ea mohloaare bakeng sa moaparo oa salate.

Rinse Jerusalema artichoke tlasa metsi a phallang mme o hlakola ka seponche ho tlosa lekhapetla. Khaola likomkomere le artichoke ea Jerusalema ka metopa, lihoete, itlotsa daikon ho lihoete tsa Korea, kopanya metsoako eohle, eketsa letsoai le nako ka oli.

Ha u se u entse salate e le 'ngoe, e tla lula e le sejo se ratoang ke lelapa lohle.

Linakong tsa Soviet, li-endocrinologists li ile tsa qapa mofuta o khethehileng oa phepo ea ho ja li-mellitus tsa batho ba nang le lefu la tsoekere. Batho ba neng ba tloaetse ho ba le tsoekere e phahameng ea mali mme ba se ba ntse ba e-na le mofuta oa 1 le mofuta oa 2 oa lefu la tsoekere ba o latela.

Se latelang ke lenane la matšoao a lefu la tsoekere, le lokelang ho ba le phello e molemo tseleng ea lefu lena. Li-vithamine le liminerale, liprotheine tse tsoang liphoofolong li bapala karolo ea bohlokoa ho sireng tsamaiso ea endocrine. Litekanyetso tsena kaofela li nahaneloa ha ho lokisetsoa lijo.

Hape, lijo tsena li loketse batho bao lefu la tsoekere le sa itšetleheng ka insulin le neng le bakoa ke ho ba teng ha boima ba 'mele bo feteletseng. Haeba mokuli a ntse a ikutloa a lapile, o ka eketsa menyu ka thuso ea lijo tse bobebe (li-prefixes tsa lijo), mohlala, ligrama tse 50 tsa linate kapa lipeo, ligrama tse 100 tsa tofu chisi, tee e nang le li-roll tsa bohobe tsa phepo ke khetho e ntle.

Bakeng sa lijo tsa hoseng, fa sechu sa meroho bakeng sa batho ba 2 ba lefu la tsoekere le selae sa bohobe ba rye, kofi e nang le tranelate.
lijo tse bobebe - tee, bohobe bo peli ba lijo, ligrama tse 100 tsa chisi ea tofu,
lijo tsa motšeare - sopho ea pea, khoho e phehiloeng, harese, likomkomere, jelly e oatmeal,
lijo-thollo - bohobe bo habeli ba lijo, ligrama tse 50 tsa tlhapi e khubelu e letsoai hanyane, kofi e nang le tranelate,
lijo tsa mantsiboea - lebese oatmeal le liapolekose tse omisitsoeng, ligrama tse 150 tsa monokotšoai o monate.

Lijoa tsa hoseng - k'habeche ea motsamaisi, patty ea lesapo, tee,
senoko - salate ea litholoana (apole, fragola, lamunu, kharenate), karolo e tla ba 200 - 250 gr,
lijo tsa motšehare - sopho e nang le koro ea koro, pasta casserole e tsoang koro ea durum ka khoho, langa le le lej, kofi e nang le tranelate.
lijo tse bobebe - ligrama tse 50 tsa walnuts, apole e le 'ngoe,
lijo tsa mantsiboea - li-limeella, li-buckwheat, tee.

lijo tsa hoseng - salate ea lijo tsa leoatleng le meroho, selae sa bohobe ba rye, tee,
lijo tse bobebe - ligrama tse 200 tsa tholoana efe kapa efe, ligrama tse 100 tsa chisi e se nang mafura,
lijo tsa motšeare - sopho ea beetroot le langa le le lej ntle le beetroot, pilaf ea raese ea basmati, decoction ea litlama,
lijo tse bobebe - salate ea meroho le Jerusalema artichoke, kofi ka tranelate,
lijo tsa mantsiboea - omele le meroho, selae sa bohobe ba rye, tee.

lijo tsa hoseng - paseka ea harese, nama ea khomo e phehiloeng, salate ea hop, tee,
lijo tse bobebe - ligrama tse 150 tsa chisi ea chate, pere,
Lijo tsa mots'eare - hodgepodge, sechu sa meroho, cutlets ea turkey, selae sa bohobe ba rye, tee,
lijo tse bobebe - apole, libiskiti tse peli ho fructose, kofi ka tranelate,
lijo tsa mantsiboea - lebese oatmeal le li-prunes le liapole tse omisitsoeng, lisakeke tse 'maloa kapa linate tse ling, tee.

Bakeng sa ho khutlisetsa tsoekere ea mali ho tloaelehileng, ho kenyelletsa phepo e nepahetseng e khethiloeng ke endocrinologist, nka kalafo ea boikoetliso bakeng sa mofuta o mong le o mong oa lefu la tsoekere. Ho ikoetlisa kamehla ka tsela e leka-lekaneng ho loana ka nepo le tsoekere e ngata maling. Haeba lefu le mpefala le ho feta, e lokela ho ba tumellano le lipapali.

Video e sehloohong sena e fana ka leseli mabapi le lijo tsa No. 9 bakeng sa tsoekere e phahameng ea mali.