Buckwheat Glycemic Index

E 'ngoe ea matšoao a lokelang ho tsotelloa ha o theola boima ba' mele ke index ea insulin (AI) ea lihlahisoa. Lenane lena le bohlokoa bakeng sa ba kenang ka mafolofolo lipapaling, ba batlang ho theola boima ba 'mele. Empa ho bohlokoa haholo ho ba kulang lefu la tsoekere. Ntle le moo, e tsoa ho hore e hlahisoa joang 'meleng insulinka kotloloho ho latela boemo ba 'mele ba bakuli ba joalo.

Tlhahisoleseling mabapi le letšoao lena e qalile ho hlaha ka 1997. Ho tloha ka nako eo, mohopolo ona o ntse o sebelisoa ka mafolofolo ho lingaka tsa sejoale-joale le phepo e nepahetseng. Tlhahisoleseling e ikhethang mabapi le AI e fumaneha ho motho e mong le e mong, eo tafole e khethehileng ea index ea insulin ea lihlahisoa tsa lijo e e sebelisang. Lenane la insulin ke eng mme hobaneng o hloka tsebo ka lona ho ba batlang ho theola boima ba 'mele, ho tšohloa sehloohong sena.

Carbohydrate metabolism: e etsahala joang?

Bakeng sa kutloisiso e hlakileng ea hore na index ea insulin ke eng, o hloka ho utloisisa lits'ebetso tse etsahalang 'meleng. Kahoo, nakong ea lik'habohaedreite metabolism motho o fumana bongata ba matla ao a a hlokang bakeng sa bophelo. Ts'ebetso ena e etsoa ka tsela ena:

• Kamora hore lik'habohaedreite tse thata li kene 'meleng, li robeha likarolo tse bonolo (glucose, fructose) e bonolo. Ka marako a mala, ba kena maling.
• Keketseho e matla ea tsoekere ea mali e etsahala, e leng lets'oao la tlhahiso ea "insulin" ea "pancreatic". Insulin ke ntho ea tlhaho e fetisetsang tsoekere ho linama le lisele, ka tsela eo e li fokotsa maling. Tumellanong le hoo, haeba sena hormone ha e ea lekana, ebe ts'ebetso ena e sitisoa.
• Karolong ea 'mele monosaccharidese sebelisoa e le "lintho tse tala" bakeng sa tlhahiso ea matla, karolo e 'ngoe e kentsoe liseleng, joalo ka glycogen- polokelong. Glycogen e bohlokoa bakeng sa mmele, kaha e beha tekanyo e tloaelehileng ea tsoekere lipakeng tsa lijo. Hape, ka litšenyehelo tsa eona, boemo bo tloaelehileng ba tsoekere maling bo khutlisoa haeba, ka lebaka la ts'ebetso ea 'mele, litšila tsa bona tse kholo li etsahetse.

Ka lebaka leo, le khaello ea tlhahiso ea "insulin" ea tsoekere e tsoela pele mofuta oa 1 lefu la tsoekere, ke hore, ho itšetleha ka insulin. Haeba tlhahiso ea insulin e lekane, empa lisele li lahleheloa ke kutlo ea eona ho eona, ebe re bua ka eonamofuta oa lefu la tsoekere.

Haeba bakuli ba nang le mafu ana ba laola ka hloko lijo tsa bona, ha ba ntse ba nahanela mefuta ea glycemic le insulin, joale ba khona ho boloka litekanyetso tsa tsoekere ea mali li le tloaelehileng. Ke ka lebaka leo ho bakuli ba nang le lefu la tsoekere, index ea insulin e leng letšoao la bohlokoa haholo.

Glycemic le index ea insulin: phapang ke efe?

Lenane la insulin- e lekola hore na manyeme a hlahisa bokae ha li-carbohydrate tse nang le lijo tse itseng li kena 'meleng. Ho bohlokoa ho utloisisa hore AI ha e amane ka linako tsohle le index ea glycemic.

Motsoako oa insulin 'meleng o ka susumetsa eseng feela li-saccharides, empa le mafura, hammoho le liprotheine tse ngata. Le ha boemo ba glycemia bo sa hloke ho fokotseha, ts'ebetso ena e etsahala. Kahoo, tlhahiso ea bohlokoa ka ho fetisisa ea hormone e khothalletsa tšebeliso ea bohobe, leha index ea eona ea glycemic e sa phahame haholo.

Ho thata ho tseba index ea insulin u le mong, hobane sena se etsahala maemong a lithuto tsa kliniki le tsa laboratori. Ka hona, ho e tseba, ho sebelisoa tafole e ikhethang ea lihlahisoa tsa lijo tse nang le letšoao la AI.

Lenane la glycemic - Ena ke pontšo e bonts'ang hore na maemo a tsoekere a mali a ka nyoloha kapele hakae ka mor'a hore sehlahisoa se itseng kapa sejana se kenngoe. Letšoao lena le supa lintlha tse 'maloa, tseo ho tsona:

• mahlale a ho pheha,
• ketsahalo ea enzymatic ka mpeng,
• ts'ebeliso ea kalafo ea mocheso,
• maemo a polokelo ea sehlahisoa
• hammoho le lihlahisoa tse ling.

Nakong ea lipatlisiso, bo-rasaense ba hlokometse hore indices ea glycemic le insulin ha e tsamaisane le sehlahisoa se le seng. Mohlala, lactose's GI e kholo ho feta AI, empa AI ea yogurt e phahame haholo ho feta GI - 115 le 35, ka ho latellana. GI ke sesupo sa hore batho ba nang le bothata nakong ea ts'ebetso ea lijo ba tataisoa. feta.

U ka sebelisa matšoao aa joang ts'ebetsong?

Batho ba kulang lefu la tsoekere, e lokela ho ba hlokolosi kamehla ho etsa menu. Tabeng ena, ho bohlokoa ho qala ka ho hlahloba index ea glycemic, ebe u khetha lihlahisoa tse nahanelang AI. Ho nahanisoa ka letšoao lena ha ho etsoa meralo le ho ba nang le tloaelo ea lefu lena ho bohlokoa.

Leha ho le joalo, bakeng sa batho ba phetseng hantle, letšoao lena le lona le bohlokoa ho le nahaneloa ha u etsa lethathamo la li-menu. Ts'ebeliso ea lijo tse ngata tse nang le AI e phahameng e lebisa ho nyenyefatso ea manyeme le ho bokellana ha lipids. Maemong ana, mmele ha o sebelise pokello e seng e bokelletsoe, e lebisang sete boima bo feteletseng le ho mpefatsa boiketlo.

Ho bohlokoa ho nahana ka AI ka bobeli bakeng sa theho ea phepo e nepahetseng, le bakeng sa ho theola boima ba 'mele. Ka mantsoe a mang, motho o kula eseng ho seo a se jang, empa ho latela hore na li-hormone tsa manyeme li patiloe hakae 'meleng. Mohlala o khahlehang ntlheng ena e kanna ea chisi ea cottage: ba bangata baa e ja, kaha ke lijo tse phetseng hantle tse nang le calcium e ngata. Chese e se nang mafura e mengata, batho ba bangata ba se nang letsoalo le jang ba ja mantsiboea, ba sa tsebe hore tlasa tšusumetso ea eona boemo ba insulin bo nyoloha ho feta kamora chokolete.

U lokela ho hopola lintlha tse ling tse hlalosang:

• AI e phahameng e tsebahala ka lebese, chisi ea chisi, bohobe, litapole, yoghurts, pastries,
• ka karolelano AI ka lihlapi, nama ea khomo,
• low AI in Buckwheat, mahe, oatmeal,
• litholoana le chokolete e lefifi le tsona li na le AI e tlase.

O ka ithuta ho eketsehileng ka letšoao lena ho tsoa tafoleng e ikhethang.

Tafole ea index ea insulin

Tafole ena e akaretsa ts'ebetso ea AI ea lihlahisoa tse ling.

Ha re bapisa boleng bo fanoeng tafoleng ena le index ea lihlahisoa tsa glycemic, re ka fihlela qeto ea hore mefuta e meng ea lijo ha e lumellane. Mohlala, pasta e na le GI e phahameng, empa ba theola tlhahiso ea insulin. Litšobotsi tse tšoanang li joalo bakeng sa chisi, raese, mahe, joalo-joalo., Ha ho theha lenane la batho ba nang le lefu la tsoekere le ba batlang ho theola boima ba mmele, ho a hlokahala ho ela hloko melao e 'maloa e tla thusa ho theha lethathamo ka nepo.

Joang ho kopanya lihlahisoa holima index ea insulin?

• Lijo tsa protheine (nama, tlhapi, lebese, li-mushroom) ha lia lokela ho kopanngoa le starch (litapole, lijo-thollo, bohobe) le lik'habohaedreite tse potlakileng. Liprotheine li tsamaea hantle le meroho le mafura - meroho le botoro.
• Lijo tse nang le setlolo ha li kopantsoe le lik'habohaedreite tse potlakileng (liswiti). Ho tsamaea hantle ka mafura.
• Li-carbohydrate tse potlakileng li ka boela tsa kopantsoe le mafura.
• Meroho ha ea lokela ho kopanngoa le lik'habohaedreite tse potlakileng.

Ho boetse ho na le litlhahiso tse 'maloa tsa ho kopana tseo batho ba lefu la tsoekere ba lokelang ho nahana ka tsona:

• Motsoako o motle ka ho fetisisa mabapi le AI bakeng la batho ba nang le lefu la tsoekere ke tlhapi le meroho.
• Li-saccharides tse senyehang habonolo le mafura li ka se kopane: mohlala, lijana tsa nama ha li na ho hlatsuoa ka lino tse tsoekere.
• Ho bohlokoa ho fokotsa motsoako oa lik'habohaedreite le liprotheine: ja lijo tsa nama le tlhapi ntle le sejana sa lehlakoreng, u se ke ua eketsa mahe a linotsi ka curd, jj.
• Neng le neng ha ho khonahala, lijo li lokela ho lokisoa hanyane ka hanyane.
• Bakeng sa lijo tsa hoseng, batho ba nang le lefu la tsoekere ba eletsoa ho ja lijo tsa protheine.
• Bakeng sa lijo tsa mantsiboea, o lokela ho khetha lik'habohaedreite tse rarahaneng, kaha li kenya letsoho tlhahiso ea lihormone tsa pancreatic nako e telele, empa ka bongata bo fokolang.
• Lihlahisoa tseo tse hlahang lipaketeng e le lijo ha lia lokela ho khethoa, hobane hangata mafura a nkeloa sebaka ke lik'habohaedreite ho tsona.
• Cottage chisi e na le AI e phahameng, 'me ka mor'a hore e sebelisoe' meleng ho na le tlhahiso e sebetsang ea insulin haholo.

Moralo oa lijo tse thehiloeng ho AI

Ha u theha lijo tse nepahetseng bakeng sa ho theola boima ba 'mele le baatlelete, ho ka ba molemo ho hlahloba likeletso tse latelang:

• Lisebelisoa li lokela ho laoloa ke lijo tsa protheine, hammoho le limatlafatsi tse lekaneng tsa lik'habohaedreite.
• Lintlha tsa boleng ba Index li lokela ho tsotelloa, empa hape hoa hlokahala ho etsa menu ho ea ka khetho ea motho ka mong.
• Kabo e lokela ho ba ntho e tjena: lijo tsa hoseng tsa protheine, lijo tsa motšehare tsa lik'habohaedreite le lijo tse feshene, lijo tsa mantsiboea tsa protheine le lik'habohaedreite tse rarahaneng.
• AI e ka fokotsoa ka ho fokotsa palo ea litholoana tse lenaneng. Sebakeng sa litholoana, hangata o ka ja lihoete, tseo AI ea eona e tlase. Ho hlokahala hape ho fokotsa lijo tse halikiloeng, li-pastries le ho fokotsa palo ea yoghur e sebelisitsoeng.
• Tee le kofi ntle le tsoekere le lebese ke tloaelo e phetseng hantle e fokotsang AI ea lino tse tahang.
• Baking AI e ka fokotsoa ka ho eketsa applesauce ho e-na le tsoekere.
• Sessert e nang le thuso ka ho fetisisa tabeng ena ke chokolete e bohloko e lefifi. Ho joalo, le bona ha baa lokela ho hlekefetsoa.
• Se ke oa eketsa botoro kapa lebese kahara porese. Ho molemo ho e tšela ka oli ea meroho ho theola lijana tsa AI.
• Ho molemo ho ja nama le meroho ntle le sejana sa lehlakoreng, joalo ka lijana tsa lehlakoreng, ka mohlala, li-buckwheat, eketsa li-AI tse bobebe. Le ha ho le joalo, haeba pasepe e jeoa ka thoko le nama, sena se ke ke sa etsahala.
• Ho bohlokoa ho sebelisa lijo tse phahameng tsa AI ka thoko ho lijo tse nang le AI e phahameng. Mohlala, haeba u eketsa lebese kapa mahe a linotši ka oatmeal, sejana sena se tla lebisa ho kenella ha insulin.

Index ea insulin ke mohopolo oa hore ho bohlokoa ho toloka ka nepo bakeng sa ba nang le sepheo sa ho theola boima ba 'mele kapa ho ntlafatsa bophelo ba bona bo botle. Ho tsoa boleng bona ba sehlahisoa kamoo lijo li amang tlhahiso ea insulin. Ha re fuoa boleng bona, re ka fihlela qeto ea hore hoa khoneha ho hlaphoheloa esita le lijong tse nkoang e le lijo. Ha bo-ramahlale ba tseba letšoao lena, ho ile ha hlaka hore ha se liswiti le li-pastry tse ka bakang ponahalo ea li-kilos tse eketsehileng. Ntle le moo, hormone ea pancreatic e bolokoa ka mafolofolo ka mor'a ts'ebeliso ea chisi ea chate kapa yoghur, eo batho ba bangata ba e nkang e se "kotsi" mabapi le lijo.

Ka hona, ho bohlokoa ho nahana ka letšoao lena mme ha u taka lijo, u se ele hloko feela glycemic, empa hape le index ea insulin. Mme batho ba nang le lefu la tsoekere ba lokela ho ithuta matšoao a AI ea mantlha e le hore ba iketsetse lenane la bophelo bo botle le le nepahetseng.

Joang ho ja buckwheat ka lefu la tsoekere?

Bakeng sa kalafo ea manonyeletso, babali ba rona ba sebelisitse DiabeNot ka katleho. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Buckwheat ke e 'ngoe ea lijalo tse thusang haholo. E tlameha ho ba lijong tsa motho ea phetseng hantle feela, empa hape le lefu la tsoekere. E lumelloa ho sebelisa le lefu la tsoekere la morao, hammoho le mofuta oa 1 le mofuta oa 2 oa lefu lena. Ho tafoleng u ka se ke ua sebeletsa porridge ea buckwheat feela, empa le lijana tse ling tse phetseng hantle tse tsoang ho li-buckwheat, li-recipe tsa tsona li hlahisoa ka tlase.

• Melemo ea buckwheat ho lefu la tsoekere
• U khetha eng?
• Liphetho tsa Buckwheat bakeng sa batho ba tsoekere
• Buckwheat lino-mapholi

Melemo ea buckwheat ho lefu la tsoekere

Buckwheat ha se sehlahisoa se sebetsang feela, empa hape ke setlhare sa 'nete sa tlhaho, haholo-holo bakeng sa lefu la tsoekere la mofuta oa 2 le tšoaeang mathata a metabolism. Sena se bakoa ke taba ea hore e ka ithorisa ka lijo-thollo tse ling tse nang le palo e kholo ea protheine e haufi le protheine ea liphoofolo, hammoho le litaba tsa likarolo tse joalo.

• Lizina. Maemo a phahameng a tsoekere mofuteng oa 1 le lefu la tsoekere la 2 a ama boemo ba lense ea leihlo, a a senya le ho qholotsa nts'etsopele ea likatse. Lysine in tandem e nang le chromium le zinki e liehisa tšebetso ena. Ha e hlahisoe 'meleng oa motho, empa e tla ka lijo feela.
• Nicotinic acid (Vitamin PP). Hoa hlokahala bakeng sa kalafo ea lefu la tsoekere la mofuta oa 2, hobane e emisa ho senyeha ha lisele tsa pancreatic, e etsa hore mosebetsi oa eona o be le matla le ho ntlafatsa tlhahiso ea insulin, hape e thusa ho busetsa mamello ea tishu ho eona.
• Selena. Ke antioxidant e matla e tšehetsang ts'ebetso ea sesole sa 'mele. Ho haella ha ntho ena ea morao-rao ho ama makhopho. Setho sena sa kahare se ka angoa ke minerale ena haholo. Ka bofokoli ba eona, e atrophies, liphetoho tse ke keng tsa fetoloa li etsahalla sebopeho sa eona, esita le lefu.
• Zinc Ke karolo ea molek'hule ea insulin e thusang ho ntlafatsa tlhahiso ea lihormone tsena. E eketsa ts'ebetso ea ts'ireletso ea letlalo.
• Manganese. E hlokahala bakeng sa motsoako oa insulin. Khaello ea ntho ena e halefisa kholo ea lefu la tsoekere.
• Chrome. E laola tsoekere ea mali hape e thusa ho loantša boima bo feteletseng, kaha e fokotsa litakatso tsa liswiti.
• Amino acid. Li kenya letsoho tlhahiso ea li-enzyme. Bakeng sa lefu la tsoekere, arginine, e khothalletsang tlhahiso ea insulin, e bohlokoa haholo. Li-acid tse ngata tsa polyunsaturated li fokotsa boemo ba "cholesterol" e mpe 'me li fokotsa monyetla oa ho ba le atherosclerosis.

Buckwheat e boetse e na le mafura a meroho a boleng bo phahameng, motsoako o felletseng oa livithamini A, E, sehlopha B - riboflavin, pantothenic acid, biotin, le choline kapa vithamine B4 e fumaneha ho eona feela. Bakeng sa lintlha tsa bohlokoa tse fumanehang tsa tšepe, magnesium, iodine, phosphorus, koporo le calcium.

Ha o lekola botle ba sehlahisoa bakeng sa lefu la tsoekere, ho bohlokoa ho ela hloko litšobotsi tse ling tse peli tse latelang:

1. Lenane la glycemic la buckwheat ke 50, ke hore, ke sehlahisoa se sireletsehileng seo u ka kenang ka mokhoa o sireletsehileng lijong letsatsi le leng le le leng (bona hore na u ka ba le lijo tsa mofuta ofe tsa tsoekere ka lefu la tsoekere).
2. Khalori ea khalori (ka 100 g) ke 345 kcal. E na le starch e ngata, e theohelang ho glucose mme e eketsa boemo ba eona maling, empa ka lehlakoreng le leng, e boetse e na le fiber e lekaneng. Mechini ena e sa koahelang letho e thibela ho kenngoa ka bongata ha limatlafatsi, ho bolelang hore o ke ke oa tšaba ho tlola tsoekere ka matla.

U khetha eng?

Buckwheat e putsoa e bohlokoa haholo ho lefu la tsoekere la mofuta ofe kapa ofe. Ke nnete, ka theko e theko e phahameng ho feta e tloaelehileng.

Mmala oa tlhaho oa lijo-thollo tse tala o botala. Ka lishelefong tsa lebenkele ke lijo-thollo tse tloaelehileng tse nang le lijo-thollo tse sootho. Ba fumana 'mala ona ka mor'a kalafo ea mocheso. Ehlile, ntlheng ena, boholo ba thepa ea bohlokoa bo lahlehile. Kahoo, haeba u kopana le li-buckwheat tse tala tse tala, etsa khetho molemong oa hae.

Phapang ea eona e ka sehloohong e tsoang ho lijo-thollo tse tloaelehileng e sootho:

• e ka mela
• e ananeloa ka potlako ke 'mele,
• ke analogue e felletseng ea protheine ea liphoofolo,
• thepa eohle e ntle e bolokiloe ho eona.
• ho pheha ha ho hloke kalafo ea mocheso.

Leha ho le joalo, ha ea lokela ho nkuoa - ka polokelo kapa tokiso e sa lokang, liforomo tsa mucus, li baka mpa e hloname. Hape e tšoaetsanoa baneng le bathong ba nang le mali a mangata a hoama, mafu a maqeba, gastritis.

Buckwheat ka kefir

Ha ho utloahale ho hlaphoheloa ke bokuli ha u lutse ka khekhe e nang le asiti ea lactic acid, empa tšebeliso ea kamehla ea li-buckwheat e tla thusa ho fokotsa tsoekere e ngata, ho tlosa cholesterol e "mpe" mme e etse ho haella ha protheine le limatlafatsi.

1. Kopanya linaoa tse nyane.
2. Khaba e le 'ngoe ea buckwheat ea fatše e tšolleloa ka peresente e le' ngoe kefir kapa yoghur (200 ml).
3. Tsamaea ka lihora tse 10, kahoo ho molemo ho pheha sejana sena bakeng sa bosiu.

Ba ja li-porridge tsa metsi tse phehiloeng makhetlo a 2 - hoseng le ka shoalane. Mokete oa lijo tsa mantsiboea o lokela ho nka lihora tse 4 pele o robala.

U ke ke ua sebelisa sejana se joalo hampe, 'nete ea hore ke matsatsi a 14. Ho e potlakisa ho ka etsa hore o ruruhe makhopho a manyeme le a sebete.

1. 30 g ea buckwheat e tšolloa ka metsi a batang (300 ml).
2. Tsamaea ka lihora tse 3-4, ebe o tšela setshelo ka pitseng ea metsi a belang ebe o tlisa se ka har'a lethopa.
3. Tšela ka bateng ea metsi ka lihora tse peli.
4. Ka mor'a moo, sefa khoele, u se ke oa tšolla metsi. E phehiloe hape e jeoe 50-100 ml makhetlo a 3 ka letsatsi pele ho lijo.
5. Kefir kapa yogurt ea tlhaho e nang le mafura a fokolang e eketsoa ka lijo-thollo tse felileng, tse jeoang ntle le letsoai le tsoekere.

Litsebi tsa lefu la tsoekere ha li lumelletsoe ka matla ho sebelisa lijo tse fokotsehang bakeng sa ho fokotsa boima ba 'mele, lijo tsa motho li lokela ho lekana.

Phula e tala ea buckwheat

Ka nako e le 'ngoe, ho khothalletsoa hore u se ke ua ja likhaba tse fetang 8 tsa khalase ea buckwheat. E lokela ho lokisoa ka tsela ena:

1. Li-groats lia hlatsuoa, li tlatsoa ka metsi a batang e le hore e koahetsoe ka botlalo ke metsi.
2. Tsamaea ka lihora tse peli.
3. Metsi aa tšoloha 'me sehlahla sa metsi se lula se pholile ka lihora tse 10. Pele o sebelisoa, e ea hlatsoa.

Buckwheat le li-mushroom

Lijo tse ntle haholo tse nang le li-buckwheat le li-mushroom li lokiselitsoe ka tsela e latelang:

1. Li-shots, li-clove tsa konofolo le kutu ea celery li khaoloa hantle, li-mushroom li khaola likotoana kapa li-cubes. Li-mushroom tse halikiloeng li nka halofo ea senoelo, meroho e setseng e eketsoa ho latsoa.
2. Tšela ntho e 'ngoe le e' ngoe ka pane, eketsa oli e nyane ea meroho 'me u belise ka mocheso o tlase bakeng sa metsotso e 10.
3. Tšela 250 ml ea metsi a chesang, eketsa letsoai, tlisa ho pheha mme o tšollele 150 g ea buckwheat.
4. Eketsa mocheso ebe o khutlisa pheha hape, ebe o fokotsa mollo ebe o tima metsotso e 20.
5. Li-tablespoons tse tharo tsa linate life kapa life tse sithabetseng li halikiloe ebe li fafatsoa ka phofo.

Buckwheat e nang le li-mushroom ke sejana se setle sa lehlakoreng bakeng sa batho ba tsoekere. Kamoo e lokisetsoang, u tla bona ho video e latelang:

Buckwheat ea hlaha

Ho e lokisa, sebelisa li-buckwheat tse tala, lijo-thollo tse sootho ha li khone ho mela, joalo ka ha li halikiloe:

1. Li-groats li hlatsoitsoe hantle metsing a phallang, li tšeloe ka sejaneng sa khalase e le ngoe ea cm.
2. Tšela metsi e le hore metsi a koahele lijo-thollo ka botlalo.
3. Tsohle li saletsoe ke lihora tse 6, ebe metsi a khangoa, li-buckwheat lia hlatsuoa ebe li tšeloa hape ka metsi a futhumetseng.
4. Sekoti se koaetsoe ka sekwahelo kapa se kolobelloe 'me se bolokoa lihora tse 24, se fetolela lijo-thollo ka lihora tse ling le tse ling tse 6. Boloka lijo-thollo tse halikiloeng ka sehatsetsing.
5. Ka letsatsi le se li loketse ho sebelisoa. pele li sebelisoa, li tlameha ho hlatsuoa hantle.

Sena ke sejana se loketseng lehlakore la tlhapi e phehiloeng kapa nama, o ka eketsa linoko ho eona.

Li-noodle tsa Buckwheat

Fans ea lijo tsa Majapane mohlomong e tloaelane le li-soba noodle. E na le tint ea brownish, hobane phofo ea buckwheat e sebelisetsoa ho kotula. Li-noodle tse se nang letho li ka rekoa lebenkeleng kapa oa li pheha hae:

1. Knead hlama ho tloha phofo ea buckwheat (0.5 kg). Haeba phofo e felileng e sa fumanehe, mookotla o ka ba fatše mme oa huleloa ka siling e nang le masoba a manyane. Ebe e lokela ho tsoakoa le phofo ea koro (200 g), tšela halofo ea khalase ea metsi a chesang fatše ebe o tšela hlama. Ka mor'a moo, eketsa khalase e 'ngoe ea metsi a chesang' me qetellong o khase. Bothata bo ka sehloohong ba ho pheha li-noodle ke ho koba, kaha hlama e ntse e theosa ebile e boreleli.
2. Ha hlama e se e entsoe hantle, e e tšele ka lengole ebe u e arola likoto.
3. Li-kolobok li etsoa ho tloha ho e 'ngoe le e' ngoe ebe li tloheloa hore li "phomole" metsotso e 30.
4. Bolo e 'ngoe le e' ngoe e halikiloe hanyane ka hanyane ebe e fafatsoa ka phofo.
5. Khaola likoto 'me u li romelle ho ea pheha ka metsing a belang ho fihlela li le bonolo.

Li-noodle tsa Buckwheat ka likhoho le meroho ke sejana se phehiloeng se phehang kapele haholo, joalo ka ha u se bona video:

Bakeng sa lijo tsa mantsiboea, li-cutlets li tla ba molemo:

1. Li-flakes tsa "Buckwheat" (100 g) li tšeloa ka metsi a belang ebe li belisoa metsotso e 5 ho fihlela phofo e bonoang e fumaneha.
2. Litapole tse mahareng tse sa tsoakoang li na le grated 'me metsi ohle a tsoa ho tsona.
3. Liquid li lumelloa ho lula, e le hore tonki e starch e ka tlase. Ebe u hlatsoa metsi ka hloko.
4. Porese ea lijo-thollo e halikiloeng, litapole tse khotliloeng, khabeloa e halikiloeng ea konofolo le eiee e le 1 e kopantsoe le masala a letsoai.
5. Nama e halikiloeng e nokoa ka letsoai, li-cutlets ha li thehoe, eseng tse halikiloeng ka pane, empa li entsoe.

Li-buccaneers ke li-cutlets tsa li-buckwheat tse se nang mahe, risepe eo u tla e bona hape ho tsoa video:

Bakeng sa lijo tsa mantsiboea, pilaf e tla ba e loketseng:

1. Ka pane e tlasa sekoaelo ntle le tšebeliso ea oli, ho eketsoa metsi feela, li-mushroom tse sa tsoa khuoa, lihoete, lieie le konofolo ka metsotso e 10.
2. Ebe u eketsa kopi e 1 ea metsi, letsoai ebe u eketsa 150 g ea buckwheat e hlatsoitsoeng.
3. Pheha ka mocheso o mahareng ka metsotso e 20.

Sesebelisoa se felisitsoeng se fafatsoa ka dill e ncha e khabeloang e halikiloeng.

Bakeng sa sopho kapa lijo tsa hoseng, o ka itlhapisa li-pancake tsa buckwheat:

1. Metsoako e 'meli ea khalase ea metsi a batang e heletsoe ka motsoako, blender kapa pusher.
2. Ho mahe a mabeli a likhoho, halofo ea khalase ea lebese e nang le mafura a mangata, mahe a linotsi (1 thispone) le kopi e le 1 ea phofo, moo ho nang le phofo ea ho baka (kopi e le 1).
3. Apole e le 'ngoe, e khaotsoe ka li-cubes tse nyane, e eketsoa ka li-buckwheat tse khethiloeng, likhaba tse 3 tsa oli ea meroho li tsoakoa ka hare' me motsoako o ekeletsoa hlama.
4. Kopanya hape ebe u baka li-pancake ka pane e omileng ea ho belisa.

U ka pheha li-pancake ka fragole le chisi u sebelisa litlolo tse tsoang videong:

Buckwheat lino-mapholi

Ntle le lijo tse phahameng, batho ba nang le lefu la tsoekere ba ka sebelisa li-buckwheat e le motheo oa lino tse phetseng hantle:

• Ho kenella. Litapole tse peli tsa buckwheat e tloaelehileng e tšeloa ka metsi ebe e belisoa hora e le ngoe ka bateng ea metsi. Croup e lokela ho phehoa hantle haholo. Ebe motsoako ona oa hlohlona. Moro o koahile 'me o jeoa ka linoelo tse 0,5 makhetlo a 2 ka letsatsi.
• Kissel. Buckwheat e halikiloe ho sebelisoa blender kapa ho kopanya. Li-tablespoon tse tharo tsa phofo e fumanoeng li kenngoa ka metsing a batang (300 ml) ebe li belisoa ka ho hlohlelletsa ho sa feleng metsotso e mengata. Ba tsitlella ho kissel bakeng sa lihora tse 3 mme ba noe makhetlo a 2 ka letsatsi hora e le 1 pele ba ja.

Buckwheat ke ntlo ea polokelo ea lintho tse nyenyane le tse kholo, livithamini, limatlafatsi. Ho kenella ha eona ka mehla lijong ho lumella motho ea nang le lefu la tsoekere hore a theole tsoekere ntle le lijo tse matlafatsang. Ntle le moo, buckwheat e na le phello e molemo ts'ebetsong ea endocrine le boits'ireletso ba mmele. U hloka feela ho tseba mokhoa oa ho e sebelisa hantle bakeng sa lefu lena mme u se ke oa lebala ka ho bona ngaka.

Lenane la glycemic la buckwheat le ts'ebeliso ea lona ho lefu la tsoekere

• Melemo ea buckwheat
• Buckwheat ea lefu la tsoekere
• Green buckwheat
• Lipheho tsa Buckwheat bakeng sa batho ba tsoekere
  • Li-noodle tsa Buckwheat
  • Fritters
  • Phula ea monastery

Buckwheat ke se seng sa lijana tsa setso tse teng phepong ea batho ba bangata. E monate, e phetse hantle ebile e pheha ka potlako. Leha ho le joalo, potso e sala hore na ho na le monyetla oa ho e sebelisa bakeng sa lefu la tsoekere, mme lenane la glycemic ke eng ka Buckwheat?

Melemo ea buckwheat

Pele ho tsohle, ba bua ka melemo ea li-buckwheat, ba ela hloko boteng ba fiber le li-carbohydrate tse ka har'a eona. Sena se fana ka maikutlo a hore ka lebaka la ho ja lijo-thollo, batho ba nang le lefu la tsoekere ba ke ke ba ba le tsoekere maling, ka hona kotsi ea hyperglycemia e ka nkuoa e le zero ka mokhoa o sireletsehileng. Ntle le moo, li-buckwheat bakeng sa lefu la tsoekere li ka jeoa letsatsi le leng le le leng, tse ke keng tsa lematsa 'mele oa motho.

Lenane la eona la glycemic ke likarolo tse 55, tseo ho hakanngoang hore ke matšoao a ka tlase ho sekhahla sa karolelano, ke hore, e amohelehang ka mokhoa o nepahetseng bakeng sa ts'ebeliso.

Ha u bua ka melemo ea likomkomere tse phehiloeng ka metsing kapa lebese, ela hloko taba ea hore:

• e thusa ho matlafatsa methapo ea mali, e felisang nts'etsopele ea retinopathy,
• ho ba teng ha porridge lijong ho ntlafatsa maemo a mmele a ho itšireletsa mafung.
• sebete se sireletsehile liphellong tse mpe tsa mafura. Sena se etsahala ka lebaka la ho ba teng hoa lijo-thollo tsa lintho tse amanang le mofuta oa lipotropic,
• re ka bua ka ntlafatso ea mekhoa eohle ea 'mele e amanang le phallo ea mali.

Kerese e hlahisitsoeng e bohlokoa ka lebaka la bokhoni ba ho tlosa cholesterol e ngata maling a mokuli ea nang le lefu la tsoekere. Tlhokomelo e khethehileng e lokeloa ke sebopeho sa eona, se kenyelletsang lintho tse bohlokoa bakeng sa ts'ebetso e tloaelehileng ea 'mele. Re bua ka vithamini A, E, PP le mofuta B, hammoho le tloaelo. Ntle le moo, litsebi tsa lefu la tsoekere li hlokomela hore buckwheat e fokotsa tsoekere ea mali ka lebaka la ho ba teng hoa likarolo tse itseng tsa trace ho eona. Mohlala, iodine, tšepe, potasiamo le tse ling, ho kenyelletsa zinki, chromium, manganese. Ho lebisoa tlhokomelo e khethehileng ho seo ho thoeng ke mafura a polyunsaturated le liamino acid tsa bohlokoa, tse etsang hore buckwheat e be le thuso le ho feta.

Buckwheat ea lefu la tsoekere

E le hore buckwheat ho lefu la tsoekere e be molemo ka 100%, o hloka ho ithuta tsohle ka hore na e ka sebelisoa hantle joang ebile e lokela ho sebelisoa joang. Pele ho tsohle, ts'ebeliso ea eona hammoho le kefir e nahaneloa, e sa hlokeng kalafo ea mocheso ea lihlahisoa tse sebelisitsoeng. Khoele e joalo e nang le lefu la tsoekere la mofuta oa 2 e tla ba molemo haeba e tšeloa ka metsi a batang, ebe e tloheloa hore e fokotse (ha ho feta lihora tse 12).

Ho bohlokoa hore lijo-thollo li sebelisoa kefir, e nang le mafura a fokolang a mafura. Ho noka kapa ho sebelisa linoko tse ling ho nyahamisoa ka matla. Ho fokotsa tsoekere e maling ka mokhoa o nepahetseng, ho bohlokoa hore u sebelise mali a joalo ka nako ea lihora tse 24 le ho feta. Ha ho na lithibelo tse thata mabapi le palo ea li-servings. Le ha ho le joalo, ho bohlokoa hore kefir le buckwheat e ne e se ka holimo ho kilo e le ngoe ea mofuta o mong le o mong.

Ha u bua ka hore na ho ka khoneha ho ja lijo-thollo tsa tsoekere, ela hloko taba ea hore:

• bakeng sa ho theola boima ba 'mele, ho tla ba molemo ho bakuli ba lefu la tsoekere ho hlophisa libeke tsa ho itima lijo, moo ho tla jeoa li-buckwheat le lijo tse ling tsa khalori e tlase.
• Ntle le mofuta oa palesa ea khale, ho khothaletsoa ho sebelisa mefuta ea eona e tala, hammoho le mohlala, phofo ea lebitso le le leng,
• hore na buckwheat e ka khonahala ka lefu la tsoekere la mofuta oa 2 kapa che ho khethoa ke setsebi sa phepo e nepahetseng kapa lefu la tsoekere. Leha e le taba ea hore e na le thuso ho motho e mong le e mong, ts'ebeliso ea eona e ka fokotsoa ke lilemo, maemo a pathological (mohlala, tšilo ea lijo).

Green buckwheat

E 'ngoe ea litloaelo tsa sejoale-joale tse khahlang ke li-buckwheat tse tala. E ka ba sesebelisoa se hloahloa sa ho loants'a lefu la tsoekere la mofuta oa 2. Tšobotsi ea eona e khethollang ke bokhoni ba eona ba ho hola. Sena se etsa hore ho khonehe ho hola ka boithaopo lapeng semela se hlahisitsoeng sa kalafo, se joalo, ho kenyelletsa ka lebaka la boteng ba protheine le liamino acid.

Buckwheat le mofuta oa 2 lefu la tsoekere li kopana hantle, hobane o kenella ka potlako 'meleng, o khona ho nkela liprotheine tse tsoang liphoofolong. Ntho e 'ngoe ea bohlokoa e kenyelletsang ke ho ba sieo ha eona hoa likarolo tse kotsi le tse sa rateheng, meriana e bolaeang likokonyana, li-GMO le tse ling. Ha ba bua ka likarolo tsa ts'ebeliso, ba ela hloko taba ea hore e ka sebelisoa ka mokhoa o hlakileng kamora metsotso e 60 ho tloha motsotsong oa ho inela. Sehlahisoa se sebetsang haholo e tla ba feela kamora ho mela. Sena se tla khotsofatsa 'mele oa motho ea nang le lefu la tsoekere ka livithamini le liminerale tsohle tse hlokahalang.

Buckwheat glycemic le insulin index: lijana tsa lefu la tsoekere

• E tsitsisa maemo a tsoekere nako e telele
• E khutlisa tlhahiso ea insulin ea "pancreatic"

Ho mofuta oa 1 le lefu la tsoekere la 2, mokuli o tlameha ho latela lijo tse thata, tse khethiloeng ho latela index ea glycemic index (GI) ea lihlahisoa. Ntle le moo, u se ke ua hlokomoloha melao e akaretsang ea phepo e nepahetseng.

Lijo tsa tsoekere li lokela ho kenyelletsa litholoana, meroho, lihlahisoa tsa liphoofolo le lijo-thollo. Khetho ea ho qetela e lokela ho nkoa ka botebo. Ho joalo, boholo ba tsona li na le likarolo tse ngata tsa bohobe, tseo u hlokang ho li tseba ka lefu la tsoekere la mofuta oa 1 e le hore u ka lokisa ente ea insulin.

Bakeng sa kalafo ea manonyeletso, babali ba rona ba sebelisitse DiabeNot ka katleho. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Lithollo tsa lefu la tsoekere li bohlokoa haholo lijong tsa letsatsi le letsatsi. Ka tlase re tla nka lijo-thollo tse kang li-buckwheat - melemo ea lona ho lefu la tsoekere, palo ea likarolo tsa bohobe le GI, litlolo tse fapaneng tsa ho pheha.

Buckwheat Glycemic Index

Mohopolo oa lihlahisoa tsa GI ke sesupo sa tšusumetso ea mofuta o itseng oa lijo kamora hore e sebelisoe boemong ba tsoekere maling. E ka tlase, likarolo tsa bohobe tse fokolang (XE) li fumanoa lijong. Letšoao la ho qetela ke la bohlokoa ho lefu la tsoekere la mofuta oa pele, hobane motheong oa lona mokuli o bala tekanyo e 'ngoe ea insulin e khutšoane.

Lenane la glycemic la buckwheat ke likarolo tse 50, tseo e li kenyang sehlopheng sa lijo tse sireletsehileng bakeng sa batho ba lefu la tsoekere. Buckwheat a ka ba teng lijong tsa motho ea nang le lefu la tsoekere letsatsi le leng le le leng, e le sejana sa lehlakore, nete ea sehlooho le li-pastries. Molao o ka sehloohong ke hore phofo e phehiloe ntle le tsoekere.

Li-groats tsa GI le lihlahisoa tse ling li arotsoe ka mekhahlelo e meraro - e tlase, e bohareng le e phahameng. Mokhahlelo oa pele ke motsoako o ka sehloohong oa ho ja lijo tsa lefu la tsoekere la mofuta oa 2 le mofuta oa 1. Lijo tse nang le boleng bo itekanetseng li ka ba teng ka linako tse ling ho menu, empa sekhahla se phahameng tlasa thibelo e thata ka ho fetisisa. Sena se bakoa ke taba ea hore menyetla ea ho ba le hyperglycemia e eketseha.

Litekanyetso tsa GI li arotsoe ka:

• ho fihla ho 50 PIERES - tlase,
• 50 - 70 - mahareng
• ho tloha 70 ho ea holimo - phahameng.

Porridge e tlase:

1. buckwheat
2. pearl harese
3. harese groats
4. raese (sootho) sootho.

Ha ba khetha lijo-thollo bakeng sa ho ja mofuta oa tsoekere ea mofuta oa 2, lingaka li khothaletsa li-buckwheat, hobane ho ekelletsa ho "Safe" GI, e na le livithamini le liminerale tse ngata.

Lisebelisoa tse sebetsang

Ho tsoekere, lijo-thollo leha e le life, ho kenyeletsa le buckwheat, ho molemo ho pheha ka metsi, ntle le ho eketsa botoro. Haeba ho na le qeto ea ho pheha porridge ka lebese, joale ho tla ba molemo ho latela tekanyo e le 'ngoe, ke hore, kopanya lebese le metsi ka bongata bo lekanang.

U ka etsa lijana tse thata tsa mahlakoreng ho li-buckwheat, ho etsa mohlala, ho li behela ka li-mushroom, meroho, nama kapa khoele (leleme la nama ea khomo).

Buckwheat ha e sebelisoe feela e le sejana sa lehlakoreng, empa hape le ho etsa lijana tsa phofo. Ho tsoa ho phofo ea buckwheat, ho baka ho monate haholo ebile ha ho monate ka tatso. Li-pancake le tsona li etsoa ho tsoa ho lona.

Ho tsoa ho buckwheat o ka pheha lijana tse joalo:

1. Porese e phehiloeng ka metsing kapa lebese,
2. Buckwheat le li-mushroom,
3. buckwheat ka meroho
4. mefuta e fapaneng ea ho baka ha buckwheat.

Recipe ea Buckwheat pancake e bonolo haholo ha e hlophisoa. Ho tla hlokahala metsoako e latelang:

• lehe le le leng
• chisi e halikiloeng ea ntloaneng - ligrama tse 100,
• phofo ea ho baka - khaba ea 0.5,
• stevia - sachets tse 2,
• metsi a belang - 300 ml,
• oli ea limela - thispone 1.5,
• letsoai - ntlheng ea thipa,
• phofo ea buckwheat - 200 dikgerama.

Ho qala, o lokela ho tlatsa filthara - lipakete tsa stevia ka metsi a belang mme o tsitlella metsotso e 15 ho isa ho e 20, o pholile metsi ebe o a sebelisa ho pheha. Ka thoko kopanya stevia, chisi ea chisi le lehe. Tšela phofo ka siling 'me u kopanye le letsoai le phofo ea ho baka, tšela motsoako oa curd, eketsa oli ea meroho. Fry ntle le ho eketsa oli, ka ho khetheha pane ea Teflon e tlotsitsoeng.

U ka pheha li-pancake tsa li-buckwheat ka tlatso ea berry. Risepe ea bobeli e tšoana le ea pele, ke mohatong oa hoqetela hlama o hlokang ho eketsa monokotsoai. Ho lefu la tsoekere, ho lumelletsoe tse latelang:

1. li-currants tse ntšo le tse khubelu,
2. li-blueberries.

Ha ho na li-pastry tse tummeng tsa mofuta oa tsoekere ea tsoekere ea 2 ke li-cookies tsa buckwheat. E ka sebelisoa bakeng sa lijo tsa hoseng, kapa e le kenyelletso ea lijo tsa mots'eare. Nahana feela hore na ho na le XE e kae ka har'a li-cookie tse joalo. Ho baka hona ho na le karolo ea ligrama tse 100 tsa 0.5 XE feela.

• Ho latsoeha,
• phofo ea buckwheat - ligrama tse 250,
• lehe - 1 pc.,
• margarine e nang le mafura a tlase - ligrama tse 150,
• sinamone ho latsoa
• letsoai ntlheng ea thipa.

Kopanya margarine e bonolo le lehe, letsoai le sweetener, kopanya tsohle ka botlalo. Kenya phofo ka likarolo, khaba hlama e thata. Tšela hlama ebe u theha cookies. Pheha ka ontong e chesitsoeng pele ho 180 ° C bakeng sa metsotso e 25.

Ho baka ho joalo ho loketse mofuta ofe kapa ofe oa lefu la tsoekere mme ho ke ke ha ama tsoekere ea mali.

Lijana tse rarahaneng

Lijoa tsa Buckwheat, moo ho ekelitsoeng meroho kapa nama, e ka ba lijo tsa hoseng kapa tsa mantsiboea.

Khafetsa, sopho e phehiloeng ea nama e tsoakoa le porese e lokiselitsoeng ebe e tšeloa ka sopho e metsi, ka ho eketsoa oli e nyane ea meroho.

Li-uyoe tse nang le GI e tlase, ho fihla ho liuniti tse 50, li tsamaea hantle ka li-buckwheat tse phehiloeng. Bakeng sa lefu la tsoekere, li-mushroom le li-mushroom tsa oyster lia lumelloa.

Leleme la nama e belisitsoeng ke sehlahisoa se seng seo ka sona u ka phehang lijana tse thata bakeng sa tsoekere kapa lijo tsa mantsiboea.

Lijana tse thata tsa "buckwheat" e tla ba lijo tsa hoseng tsa pele kapa lijo tsa mantsiboea bakeng sa lefu la tsoekere.

Litlhahiso tse akaretsang tsa phepo e nepahetseng

Lijo tsohle tsa lefu la tsoekere li lokela ho khethoa ho ipapisitse le GI. Lijo tsa letsatsi le letsatsi li kenyelletsa meroho, litholoana, lijo-thollo le lihlahisoa tsa liphoofolo. Palo ea tšebeliso ea oli ea meroho e tlameha ho fokotsoa hanyane.

Lero la metsi bakeng sa lefu la tsoekere ke bonyane lilithara tse peli ka letsatsi. Tekanyetso ea motho ka mong e ka boela ea baloa ho latela likhalori tse nooang. Millilita e le 'ngoe ea metsi e nooa ka khalori e le' ngoe.

Ho boetse ho na le mekhoa e lumelletsoeng ea kalafo ea mocheso ea lihlahisoa. Molemo ka ho fetisisa e tla ba - sehlahisoa se phehiloeng kapa se nang le mosi. Sena se tla boloka ka har'a eona livithamini le liminerale tse ngata.

Re ka khetholla melao-motheo ea phepo e nepahetseng ea lefu la tsoekere:

1. Lijo tse tlase tse phahameng
2. Lijo tse nang le khalori e tlase
3. phepo e nepahetseng
4. ho nwa bonyane lilithara tse peli tsa mokelikeli ka letsatsi,
5. Lijo tse hlano ho isa ho tse tšeletseng
6. kenyelletsa joala lijong,
7. Se ke oa bolaoa ke tlala kapa oa ho ja ho feta tekano.

Lijo tsa ho qetela li lokela ho ba bonyane lihora tse peli pele u robala. Lijo tsa bobeli tsa mantsiboea e tla ba khalase ea lihlahisoa tsa lebese tse belisitsoeng (kefir, lebese le halikiloeng le phehiloeng, yoghur) le apole e le 'ngoe.

Ho latela melao eohle e kaholimo ho tiisetsa mokuli tekanyo e tsitsitseng ea tsoekere ea mali le ho fokotsa kotsi ea hyperglycemia.

Ntle le moo, lefu la tsoekere le lokela ho ela hloko boikoetliso bo itekanetseng letsatsi le letsatsi. Kahoo, boikoetliso ba physiotherapy ba lefu la tsoekere bo kenya letsoho ho kenya tsoekere maling ka potlako. Liithuti tse latelang lia lumelloa:

Ho latela litlhahiso tsohle, mokuli ea nang le lefu la tsoekere la mofuta oa bobeli o itšireletsa phetohong ea lefu leo ​​ho ea ho mofuta o itšetlehileng ka insulin.

Video e sehloohong sena e bua ka melemo ea phasele ea "butterwheat" ea lefu la tsoekere.

• E tsitsisa maemo a tsoekere nako e telele
• E khutlisa tlhahiso ea insulin ea "pancreatic"

Sena ke eng

Mohopolo oa index ea glycemic o ile oa hlahisoa ho tloaetsa phepo ea mofuta oa 1 le lefu la tsoekere la mofuta oa 2. Ha ho jeoa lijo tse phahameng tsa GI, ho hlahisoa insulin e ngata ka lebaka la tsoekere e matla ea tsoekere. Kahoo, 'mele oa itšireletsa. Mesebetsi ea Insulin:

Tsoekere e fokotseha hang-hang! Lefu la tsoekere ha nako e ntse e tsamaea le lona le ka lebisa ho letšoele la maloetse, a kang mathata a pono, maemo a letlalo le moriri, liso, maloetse a mokokotlo esita le hlahala ea mofets'e! Batho ba ile ba ruta boiphihlelo bo bohloko ho fetolela maemo a bona a tsoekere. bala ho tsoela pele.

• e fokotsa tsoekere e maling e kotsi,
• e aba ka ho lekana hohle 'meleng.
• e fetolela tsoala e tsoekere ho mehloli ea mafura,
• ha e lumelle mafura a teng hore a chese.

'Mele o etsa mehloli ea matla ha ho lapa - ona ke maikutlo a pholohileng a behiloeng ke thuto ea ho iphetola ha lintho. E le hore tšebeliso ea chelete ea polokelo e be e nepahetseng, ho bohlokoa ho ela hloko litaba tsa GI le khalori ea lihlahisoa ha u khetha lijo.

GI le khalori li tšoana?

Khalori - bongata ba matla a amoheloang ke 'mele ho qhekella lintho tse fumanoeng ka lijo. Boleng ba matla bo lekantsoe ka lik'halori. K'halori e tloaelehileng bakeng sa ho arola lijo:

• 1 gram ea carbohydrate - 4 kcal,
• 1 g ea protheine - 4 kcal,
• 1 g ea lipid - 9 kcal.

Ho utloisisa sebopeho sa sehlahisoa ho etsa hore ho khonehe ho fetola mokhoa oa ho ja oa lefu la tsoekere. Khalori e bontša phapang ea tšebeliso ea matla ea lihlahisoa tse fapaneng. Ha se kamehla lijo tse nang le khalori e tlase li nang le index ea "glycemic" e tlase. Mohlala, lipeo tsa sonobolomo li phahame ka lik'hilojule tse ngata, empa GI ea tsona ke likarolo tse 8. Li chekiloe nako e telele, li sirelletsa maikutlo a tlala le ho eketsa tsoekere butle butle.

GI e itšetlehile ka eng?

Matšoao a amang index ea lihlahisoa tsa glycemic:

• Mokhoa oa kalafo ea mocheso.
• Karolelano ea liprotheine le mafura mabapi le lik'habohaedreite. Ba fokola hanyane ka hanyane.
• Palo ea fiber. E cheka butle-butle, ka hona fiber e kopaneng ke motheo oa lijo tsa motho ea nang le lefu la tsoekere.
• Ho sebeletsa boholo Sejana se lokela ho lekana ka senoelo se tloaelehileng.
• Ho ba teng ha "butle" kapa "potlakileng" lik'habohaedreite.

Hobaneng motho ea nang le lefu la tsoekere a e-na le index ea glycemic?

Letšoao la GI la lijo tsa batho ba nang le lefu la tsoekere la mofuta oa 2 le bohlokoa. Ho itahlela ka matla tsoekere e matla ho ka baka mathata, komisi, kapa lefu, ho sa tsotelehe mofuta oa lefu la tsoekere. Lijo palo ea 9 li ka phekola lefu la tsoekere. Lijo tse joalo li thusa ho theola boima ba 'mele le ho qoba ho ba le lefu la sethoathoa, ho otloa le ho otloa ke pelo.

Kakaretso ea profil ea glycemic index

Motseng oa mali, ka mekhoa ea boitaolo, ho boloka tsoekere e itseng ho lula e le bohlokoa bakeng sa ts'ebetso e tloaelehileng ea 'mele. Kamora ho ja lijo tse nang le lik'habohaedreite, maemo a tsoekere ea mali a eketseha. Index ea glycemic (GI) e boetse e supa palo ea tsoekere e maling maling halofo ea hora kamora lijo.

Ka matla, GI ea lihlahisoa tsohle e thehiloe, mme tekanyo ea ho phatloha ha tsoekere e nkiloe e le 100% e phethahetseng. Ho latela lintlha tse fumanoeng, lihlopha tse 3 tsa lihlahisoa tsa lijo tse nang le index e phahameng, e bohareng le e tlase ea glycemic li ile tsa thehoa. Ho bohlokoa ho hlokomela hore haufinyane lik'habohaedreite tseo e leng karolo ea sehlahisoa li tla monya, e holisa GI ea eona.

Ts'ebeliso ea lihlahisoa tse nang le index e phahameng li thusa ho holisa matla hanghang le ho matlafatsa matla, empa le tsona li na le mathata a tsona:

• kenya letsoho hore ho be le mafura a tsoang pele,
• etsa hore tlala e qale,
• contraindicated bakeng sa lefu la tsoekere.

Le ha ho le joalo, GI e ntse e le lebaka la mantlha la ho etsa lethathamo la li-diabetes tse nepahetseng. Ka hona, bohlokoa ba tlhoko ea ho tseba index pele bo hlahisa mokhoa oa ho ja lijo tsa lefu la tsoekere ha bo khonehe.
Se ke la lebala hore mojaro o eketsehileng oa glycemic o ka nyenyefatsa phello ea motsoako o mong le o mong oa lithethefatsi.

Lenane la Lijo la Low Glycemic Index

Lihlahisoa tse nang le index ea glycemic e tlase, tafole e bontšitsoeng ka tlase, li loketse ho theola boima ba 'mele le ho etsa lenane la tsoekere, ka lebaka la bokhoni ba bona ba ho fa' mele matla hanyane le hanyane. Kahoo, litholoana tse ngata ha li na GI e tlase feela, empa li na le L-carnitine, e fanang ka mafura a eketsehileng a tukang.

O ka bona hore nama, lihlapi, likhoho le lihlahisoa tsa lebese ha li hlahisoe ka har'a tafole. Sena se bakoa ke litaba tse tlase tsa lik'habohaedreite tse ho tsona, tse li fetolang lihlahisoa tse nang le mofuta oa zero GI. Ka hona, hantle, kopanya liprotheine le lihlahisoa tse nang le GI e tlase. Mokhoa o tšoanang o sebelisoa lijong tse ngata 'me ke khale ho bontšitsoe hore oa sebetsa ebile o sireletsehile.

Lijo tse theko e tlaase tsa glycemic:

Empa u se ke oa hana lihlahisoa tse nang le GI e tloaelehileng, haholo:

• Oatmeal le lero la lamunu (65),
• Beets e phehiloeng le stewed (64),
• litapole tsa baki (64),
• rye le bohobe bo felletseng ba lijo-thollo (63),
• meroho e halikiloeng (63),
• steamed raese (60),
• melon banana (60),
• spaghetti (55),
• Persimmons le kiwi (50).