U ka fokotsa boima ba 'mele ka lefu la tsoekere la mofuta oa 2?

Ehlile, ho theola boima ba lefu la tsoekere ho thata ka tsela e itseng ho feta kantle ho eona. O re: "Taba ena kaofela e bua ka insulin MarinaStudenikina, Litsebi tsa ho ja, motlatsi oa ngaka e kholo Setsing sa Weight Factor. - Ka tloaelo, e fokotsa tsoekere ea mali, e e thusa ho kena liseleng. Leha ho le joalo, ho lefu la tsoekere, mochini ona oa senyeha, 'me methating ea pele ea lefu lena, ho hlaha boemo ha tsoekere e maling le insulin li le holimo. Boemo bona bo bitsoa ho hanyetsa insulin. Ntle le moo, insulin e ntlafatsa motsoako oa mafura le liprotheine ebile e thibela tšebetso ea li-enzyme tse felisang mafura, e leng se thusang ho bokella mafura. "

Ka nako e ts'oanang, ho theola boima ba 'mele ho lefu la tsoekere la 2 ho bohlokoa le ho feta, kaha ke e' ngoe ea litsela tse ka sehloohong tsa ho khutlisetsa kutloisiso ea lisele ho insulin le ho fokotsa tsoekere e phahameng ea mali. Joale, lefu lena le qala ho fola. "Tloaelong ea ka ho na le mokuli ea ileng a fumanoa a fumanoa a e-na le lefu la tsoekere la mofuta oa bobeli ka morao ho boima ba 'mele. O ile a theola boima ba 'mele ka boima ba ligrame tse 17, mme tsoekere ea hae ea mali e khutlela ho tloaelehileng ho tloha 14 mmol / L ho isa ho 4 mmol / L, "ho bolela Marina Studenikina. (bona: Lijo tsa lefu la tsoekere la Mofuta oa 2)

Kahoo, ho fokotsa boima ba lefu la tsoekere ke ntho ea nnete, ho molemo haholo ebile ho na le likarolo tse itseng. E fe?

Seo u hlokang ho se hopola haeba u theola boima ba lefu la tsoekere?

Seo u hlokang ho se etsa se tlas’a taolo ea ngaka ea hau. Leha ho le joalo, lijo tse tloaelehileng tsa batho ba nang le lefu la tsoekere ha lia lumelloa. Oa hlalosa: “Ts'ireletso ea 'mele ea bona e sebetsa hampe le ho feta Ekaterina Belova, Litsebi tsa phepo e nepahetseng, ngaka e ka Sehloohong ea Lijo Tseo U li Jang " - Tsoekere ea mali ka lebaka la tlala e ka putlama. Ha e na le insulin e ngata, e tletse ho akheha le ho akheha. ”

Ntle le moo, ha u ntse u theola mmele, boemo ba lefu la tsoekere bo tla ntlafala. Haeba a sebelisa lithethefatsi tse ling, litekanyetso tsa bona li kanna tsa tlameha ho fetoloa.

Ho kanna ha ba ha fokotsa boima ba 'mele kapele,hobane, joalo ka ha re hopola, insulin e khothalletsa ho bokella mafura. Leha molao ona e se tšepe. Litsebi tsa phepo e ntle li tla hopola hara bareki ba bona ba ileng ba theola boima ba 'mele le lefu la tsoekere la 2 ka 1 kg ka beke, mme sena se ne se le ka lebaka la lithane tsa adipose. Mme sena ke sephetho se setle ka ho fetisisa bakeng sa motho ntle le mathata a bophelo bo botle.

Ho ikoetlisa ho hlokahala. Litsebi tsa phepo ka kakaretso ha li tsitlelle hore bareki ba bona ba phele hantle. Ekaterina Belova o re: "Empa bakuli ba nang le lefu la tsoekere ke taba e ikhethang." Ba hloka ho ikoetlisa ka linako tsohle, hobane ho latela semelo sa bona tsoekere e maling le ea insulin li etsoa ka tloaelo. ”

Boholo ba rona re khetha ho ikoetlisa “ka seoelo, empa ka nepo”: makhetlo a 'maloa ka beke, empa ka matla, hora le halofo. Ho theola boima ba lefu la tsoekere la mofuta oa 2, o hloka leano le fapaneng. Marina Studenikina o re: "Ho ikoetlisa ho lokela ho ba bonolo, empa letsatsi le letsatsi." - E loketseng - reka pedometer mme o tsepamise maikutlo ho palo ea mehato e nkiloeng. Ka letsatsi le tloaelehileng, e lokela hore ebe ho na le ba 6 000. Ka letsatsi la koetliso, ba 10,000, 'me sena se lokela ho ba se tsamaeang ka mafolofolo. ” Ha ho thata ho fumana bongata bo bokaalo: ho nka mehato e 6000, ho lekane ho tsamaea hora e le ngoe ka lebelo le potlakileng (la 5-6 km / h), ho tsamaea ka makhetlo a 'maloa a libese.

Tlhokomeliso ea lik'habohaedreite. Ho lahleheloa ke boima ba 'mele hangata ho shebella likhalori feela kapa - maemong a phiramide - lijo. Haeba o fokotse mmele ka lefu la tsoekere la mofuta oa 2, o boetse o hloka ho shebella ho ja lijo tse nang le lik'habohaedreite haholo.

U ke ke ua li tlohela ka ho felletseng, empa ho bohlokoa hore u qobe likhakanyo tse matla khafetsa maling a tsoekere. Ka hona, pele, o hloka ho tsepamisa maikutlo ho lihlahisoa tse nang le index e tlase ea glycemic. Taba ea bobeli, leka ho se lume pakeng tsa lijo, hobane lijo tse ling le tse ling tse teng ke seboka le insulin. Empa mantsiboea, karolo ea lik'habohaedreite e ka khona. Ka tumellano le ngaka. Haeba boemo ba hau bo sa tlohele khetho, hobane, e le molao, ho ja, ka litholoana, lijo-thollo, bohobe, ha re "tlama" kamora nako ea lijo tsa mots'eare.

Ho bohlokoa haholo ho boloka mokhoa oa ho nooa. “PHELA!” Kamehla o hopotsa hore na ho bohlokoa hakae ho fa 'mele metsi a lekaneng. Haholo-holo nakong ea ho theola boima ba 'mele, hobane e nka karolo lits'ebetsong tsohle tsa metabolic le ho lahla litšila tse litšila, tseo nakong ea boima ba' mele li hlahisoang ho feta kamoo ho tloaelehileng.

Marina Studenikina o re: “Bakeng sa bakuli ba nang le lefu la tsoekere, ke ntlha ea bohlokoa ka ho khetheha. Ntle le moo, lisele tsa bona li boemong ba ho omella. Ka letsatsi, motho e moholo o hloka ho noa metsi a 30-25 di ml ka boima ba kilo e le 'ngoe. 'Me 70-80% ea eona e lokela ho tla ka metsi a hloekileng ntle le khase. Li-diuretics tse tšoanang le kofi li hloka ho lahloa. Ka tsela, ho hotle ho e nkela sebaka ka chicory: e ts'oants'a lits'ebetso tsa metabolic le maemo a tsoekere ea mali. "

O hloka ho noa livithamini.

Marina Studenikina o re: "Ke khothaletsa chrome le zinc ho bareki ba ka ba ntseng ba theola boima ba 'mele ka lefu la tsoekere. "Chromium e khutlisetsa kutloisiso ea sele ho insulin hape e thusa tsoekere e tlase ea mali, le zinc e eketsa ts'oaetso, e atisang ho fokisoa ke lefu lena mme e ntlafatsa tlhahiso ea insulin."

Hloka tlhahlobo ea litsebi tsa kelello.Lefu la tsoekere la mofuta oa 2 hangata le hlaha ho batho ba baholo. Mme ho thata hore ba amohele taba ea hore mabapi le lefu lena mokhoa oa bona oa bophelo o tlameha ho fetoha. Marina Studenikina o re: "Empa haeba motho a hlokomela sena 'me a haha hape, ho theola boima ba' mele oa hae hase bothata, ho bolela Marina Studenikina. - Ke bua sena ho tsoa phihlelong ea bareki ba ka. Qetellong, motho ea nang le lefu la tsoekere o na le menyetla e mengata ea ho ba mosesane joaloka mang kapa mang. ”

Melao ea ho theola boima ba batho ba lefu la tsoekere

Pele o qala ho ja, ho hlokahala hore o buisane le ngaka ho fumana litlhahiso tsa hae mme, haeba ho hlokahala, fetola litekanyetso tsa lithethefatsi. Hape, batho ba nang le lefu la tsoekere ba lokela ho iphaphatha le boima ba 'mele kapele. Tsohle li mabapi le kutloisiso e tlase ea insulin, e thibelang ho khaola ha mafura. Ho lahleheloa ke kilogram e le 'ngoe ka beke ke litholoana tse ntle ka ho fetisisa, empa e ka ba tlase (khalori). Lijo tse nang le tlala ea khalori e tlase li hanelletsoe batho ba joalo, kaha li ke ke tsa thusa ho theola boima ba 'mele kapele, li ka baka ho ts'oaroa ke mokokotlo hape li na le bothata bo boholo ba lihormone.

Seo u lokelang ho se etsa:

Bala tlhoko ea hau ea likhalori ea letsatsi le letsatsi,
Ha u etsa lethathamo la lijo, tsepamisa maikutlo ho melao ea phepo e nepahetseng ho batho ba nang le lefu la tsoekere,
Bala BJU, e fokotsa ho kenella ha khalori ka lebaka la lik'habohaedreite le mafura, e-ja hantle, ntle le hore u fetele ka nqane ho KBJU,
E-ja hanyane ka hanyane, u ntse u tsamaisa likarolo tse tšoanang ho pholletsa le letsatsi,
Tlosa lik'habohaedreite tse bonolo, khetha lijo tse nang le mafura a fokolang, lijo tse nang le mafura a fokolang a GI le likarolo tse laoloang,
Emisa ho hlafuna, empa leka ho se fose lijo tse reriloeng,
Noa metsi a lekaneng letsatsi le letsatsi
Nka vithamine le mineral complex,
Leka ho ja, ho nka moriana le ho ikoetlisa ka nako e le 'ngoe.

Ho na le melao e fokolang, empa e hloka maemo le ho nka karolo. Sephetho ha se na ho tla kapele, empa ts'ebetso e tla ntlafatsa bophelo ba hau.

Boikoetliso bakeng sa batho ba lefu la tsoekere

Mokhoa o tloaelehileng oa ho koetlisa batho ba nang le lefu la tsoekere ka makhetlo a mararo ka beke ha oa lokela batho ba nang le lefu la tsoekere. Ba hloka ho ikoetlisa khafetsa - ka makhetlo a 4-5 ka beke, empa litlelase ka botsona li lokela ho ba bokhuts'oanyane. Ho molemo ho qala ka metsotso e 5-10, butle-butle ho eketsa nako hore e be metsotso e 45. Bakeng sa litlelase, u ka khetha mofuta oa boikoetliso, empa batho ba nang le lefu la tsoekere ba hloka hanyane ka hanyane 'me ka hloko ba kenele mofuta oa koetliso.

Ho bohlokoa haholo ho latela melao ea phepo e nepahetseng pele, nakong ea thupelo le ka mor'a ho ikoetlisa ho qoba hypo- kapa hyperglycemia. Ka karolelano, lihora tse peli pele o ikoetlisa, o hloka ho ja lijo tsa hau tse phethahetseng tsa protheine le lik'habohaedreite. Ho ipapisitsoe le boemo ba hau ba tsoekere, ka linako tse ling u hloka ho nka lijo tse bobebe tsa carbohydrate pele u ikoetlisa. 'Me haeba nako ea thuto e feta halofo ea hora, o lokela ho tšela lijo tse bobebe tsa senotlolo (lero kapa yoghur), ebe u tsoela pele ho ikoetlisa. Lintlha tsena kaofela li lokela ho tšohloa le ngaka ea hau esale pele.

Ts'ebetso eo e seng ea boikoetliso e bohlokoa haholo hobane e eketsa tšebeliso ea khalori. Ho na le mekhoa e mengata ea ho sebelisa likhalori tse ling. Hafeela u kenela mokhoa oa ho ikoetlisa hantle, mesebetsi ea lapeng e tla ba thuso e ntle.

Batho ba felletseng ha baa lokela ho shebana le ho ikoetlisa feela, empa ho tsepamisa mohopolo ho bona. Ho loketse hore u otlolloe maoto letsatsi le leng le le leng ebe u tsamaea likhato tse likete tse supileng. Ho bohlokoa ho qala ka bonyane bo neng bo ka etsahala, ho boloka tšebetso maemong a sa feleng, butle-butle ho eketsa nako le matla a eona.

Lintlha tse ling tsa bohlokoa

Boithuto bo bontšitse hore boroko bo sa lekaneng bo fokotsa kutloisiso ea "insulin", e tlatselletsang kholo ea lefu la tsoekere la mofuta oa II bathong ba motenya. Ho robala ka ho lekaneng bakeng sa lihora tse 7-9 ho ntlafatsa kutloisiso ea insulin mme ho ama hantle tsela ea kalafo. Ntle le moo, ka ho haella ha boroko, taolo ea takatso ea lijo ha e na matla. Haeba u batla ho theola 'mele, u lokela ho qala ho robala ka ho lekaneng.

Ntlha ea bobeli ea bohlokoa ke taolo ea khatello ea maikutlo nakong ea boima ba 'mele. Lekola maikutlo a hau, boloka lethathamo la maikutlo, hlokomela linako tse monate bophelong. Amohela hore o ka se khone ho laola liketsahalo tsa lefatše, empa o khona ho ntlafatsa bophelo ba hau le ho fokotsa boima ba 'mele (calorizator). Ka linako tse ling mathata a kelello a lula a tebile hoo motho a ke keng a a etsa ntle le thuso ea kantle. Ikopanye le setsebi ho u thusa ho sebetsana le tsona.

Ikele hloko le ho phela hantle, u se ke oa batla ho hongata haholo ho uena, ithute ho ithata hona joale le ho fetola mekhoa ea hau. Haeba o na le lefu la tsoekere le boima bo bongata bo feteletseng, o tla tlameha ho etsa boiteko bo fokolang ho feta batho ba phetseng hantle, empa o se ke oa nyahama, o tseleng e nepahetseng.