Lisebelisoa tse 100 tsa lefu la tsoekere > Lijo tsa lefu la tsoekere

Ho tsoa bukeng u tla fumana tlhaiso-leseling eohle e hlokahalang bakeng sa lefu la tsoekere: lefu la tsoekere ke eng le melao-motheo ea kalafo ea lona ke eng, mathata a lefu la tsoekere le thibelo ea bona, tsohle mabapi le matsatsi a ho ja le a ho itima lijo. Empa ntho ea bohlokoahali ke ho pheha lijana tse monate le tse phetseng hantle, hobane taelo ea mantlha ea lefu la tsoekere ke: "E ja ho ja, eseng ho ja ho ja!" Buka ena ke ea bohlokoa ebile e na le thuso ho mang le mang ea nang le lefu la tsoekere le bakeng sa ba lelapa le metsoalle tloaelane le lefu lena ka bonna.

Lethathamo la tse kahare

Kenyelletso
Bohlokoa ba lefu la tsoekere
Matšoao a lefu la tsoekere
Melao-motheo ea kalafo ea lefu la tsoekere
Hanyane ka joala
Lijo tsa lefu la tsoekere

Ho tsoa letotong: Ho pheha moeeng

Sekhechana sa buka se kenyelletsoeng Lisebelisoa tse 100 tsa lefu la tsoekere. E monate, e phetseng hantle, e lerato, pholiso (Irina Vecherskaya, 2013) e fanoe ke molekane oa rona oa libuka - k'hamphani ea litha.

Lijo tsa lefu la tsoekere

Lefu la tsoekere ke lefu la metabolic. Kaha lefu la tsoekere le amana ka kotloloho le hore na 'mele o amohela lijo joang, ho bohlokoa haholo ho tseba eng le neng lokela ho ja.

Lik'habohaedreite tse tsoang lijong li mothating oa ho kenngoa tšebetsong li fetoloa tsoekere, e potoloha maling. Ha ho se na insulin e lekaneng 'meleng oa mokuli ea nang le lefu la tsoekere, lisele tsa' mele li ke ke tsa sebelisa glucose ho hlahisa matla. E lula maling le tsoekere e maling e phahame ka tsela e sa amoheleheng. Ke ka lebaka leo moralo oa phepo o hlokahalang, ke ka lebaka leo ts'ebeliso ea lijo tse nepahetseng e tla thusa mokuli ea nang le lefu la tsoekere.

Bakeng sa bakuli ba nang le lefu la tsoekere, lijo le lijo li bohlokoa.

Hopola! Ka lebaka la lijo tse haelloang kapa tse lietsitsoeng, boemo ba tsoekere maling bo ka theoha haholo mme ba lebisa ho hypoglycemia - boemo bo behang bophelo kotsing!

Tlhoko ea motho ea letsatsi le letsatsi ea limatlafatsi e fapana ho latela boima ba 'mele le matla a mosebetsi mme ke:

1. Liprotheine - ligrama tse 80-120 kapa ligrama tse 1-1,5 ka kilo e le 1 ea boima ba 'mele (empa e seng tlase ho ligrama tse 0,75 ho kilogram e le' ngoe ea boima ba 'mele).

2. Mafura - ho tloha ho 30 ho isa ho 80-100 ligrama.

3. Lik'habohaedreite - karolelano ea ligrama tse 300-400. Ka tlhaho, boima ba lihlahisoa tse nang le likarolo tsena bo phahame haholo, hoo 100 g ea protheine e kenang 'meleng, ho hlokahala hore o je ligrama tse 5,5 tsa nama ea khomo kapa 0.55 kg ea chisi e sa mafura.

Lijo tsa motho ea nang le lefu la tsoekere li lokela ho lekana ebile li na le khalori e lekaneng.

Ho latela mofuta oa ketsahalo, motho e moholo o lokela ho sebelisa li-kilocalories tse latelang ka letsatsi:

- batho ba etsang mosebetsi o boima oa 'mele - 2000-27-2700 kcal,

- batho ba etsang mosebetsi o tloaelehileng oa 'mele - 1900-2100 kcal,

- nakong ea mosebetsi o sa amaneng le mosebetsi oa matsoho - 1600-1800 kcal,

- batho ba nang le lefu la tsoekere - 1200 kcal (lijo tse nang le khalori e tlase).

Ho khothalletsoa ho nka liprotheine tsa liphoofolo le limela - ke hore, lensisi, soya le li-mushroom. Protheine ea liphoofolo ha e na thuso haholo, haholo kamora lilemo tse 40-50.

Ho khothalletsoa ho sebelisa letsoai le fokolang, kaha ho tlatselletsa ha lona manonyeletsong, hape ho ka kenya letsoho kholisong ea khatello ea mali.

Lijo li lokisetsoa hamolemonyana ka tsela eo tsoekere e tsoang ho eona e ka kenngoa butle butle.

Lijo li lokela ho futhumala ho e-na le ho chesa, linoe ho e-na le ho futhumala, ho tšoana ha tsona le lijo ho bohlokoa - e lokela ho ba metala, e boreleli, e le metala.

Ha ho kgothaletswe ho ja lijo tse halikiloeng kapa tse khotliloeng tse kang litapole tse khotliloeng kapa semolina.

Ho bohlokoa ho nahanela maemo a latelang: fiber e eketsehileng lijong, tsoekere e butle-butle e ananeloa ho tsona.

Lijo tse nang le phepo e nepahetseng ho bakuli ba nang le lefu la tsoekere la mofuta oa

Lijo tsena li na le litšobotsi tsa tsona. Kahoo, bakeng sa lefu la tsoekere le fumanang insulin, lihlahisoa tsohle li aroloa ka lihlopha tse tharo:

- sehlopha sa pele - lihlahisoa tse ka jeoang, empa etsa bonnete ba ho li bala ka likarolo tsa bohobe (XE) le ho laola palo e jeoang,

- sehlopha sa bobeli - lihlahisoa tse ka jeoang ho se na lithibelo ebile li sa balloe ho XE,

- sehlopha sa boraro - lihlahisoa tse seng li sa sebelisoe lijong. Li ka sebelisoa feela ho imolla tlhaselo ea hypoglycemia.

Lijo tse "monate". Tsena li kenyelletsa: tsoekere e sa tsoakoang, tsoekere le litholoana tse nonneng tsa fructose, lino le lino tse tsoekere, li-polokeho, lino-mapholi, likuku, lijo-thollo, likerese, limmoukie, liperekisi, yoghurie, chisi tse monate, litlolo tsa leqhoa le liswiti tsa mefuta eohle.

Lijo tse ling tse monate li na le mafura - ke tranelate, chisi le chokolete. Lijo tse ling tse monate ke pastry (likuku le likuku). Tse ling li ntse li ikemiselitse ho tloha litholoana (li-poloko, li-compotes, lino, lino tse tsoekere). La bone - litholoana feela kapa litholoana monokotsoai ka sebopeho sa bona sa tlhaho (mohlala, morara). Lihlahisoa tsena kaofela li na le ntho e le 'ngoe e tšoanang - tsoekere e eketsehileng ka sebopeho sa tsoekere le sucrose, ke hore, li na le lik'habohaedreite tse joalo tse ananeloang ke' mele ka lebelo le phahameng haholo.

Li-carbohydrate tse bonolo li kenngoa ka potlako haholo 'me li kena maling ka nako ea metsotso e 3-5, mme ho kenngoa ho qalile ho se ho ntse ho le teng ka mpeng ea molomo. Li-carbohydrate tse rarahaneng, joalo ka ha ho boletsoe ka holimo, li tlameha ho kena ka mpeng ebe li fetoha tse bonolo tlasa ts'ebetso ea lero la gastric, ka hona, li kenoa butle le ka lebelo le fapaneng la mefuta e fapaneng ea lijo.

Lijo tse bonolo tsa lik'habohaedreite ha li khothaletsoe batho ba lefu la tsoekere. Sekhahla sena se amana le taba ea hore li na le "tsoekere hanghang", e potlakisang boemo ba tsoekere maling. Thibelo ena e sebetsa ka tsela e tšoanang ho bakuli ba nang le lefu la tsoekere la mefuta ea pele le ea bobeli, ntle le haeba ho na le ketsahalo e ikhethang: hore mofuta leha e le ofe oa lefu la tsoekere o tsoe setulong sa hypoglycemia, o lokela ho ja lihlahisoa tse nang le tsoekere e "tsoang hanghang".

Lihlahisoa tse latelang li sebelisetsoa sena: - tsoekere - ka mokhoa oa litafole kapa tharollo, - morara, lero la morara, morara o omisitsoeng, - tsoekere - hlama, tsoekere e granated, - caramel, - tee e tsoekere, lemonade, Pepsi, fanta, kvass, - lero la litholoana ( pele ho tsohle - lero la apole), - mahe a linotsi - e na le tsoekere e lekanang le furu. Keke, lijo-thollo, libiskiti tse tsoekere, chokolete, ice cream e na le "tsoekere e potlakileng", e qalang ho sebetsa butle butle: kamora metsotso e leshome le metso e mehlano. E telele haholo bakeng sa hypoglycemia. Li na le mafura a mangata ka sebopeho sa tsona, tse fokotsang ho monya ha lik'habohaedreite. Kahoo, haeba matšoao a hypoglycemia a boleloa haholo, ho hlokahala hore ho sebelisoe tsoekere e hloekileng le tsoekere, sefako sa veine, mahe a linotsi, lero la kvass. Haeba matšoao a hypoglycemia a fokola, joale o ka ja kuku, empa ho molemo - likotoana tse hlano tsa tsoekere (ho netefatsa) le sengoathoana sa bohobe kapa tse tharo - li-cookie. Li-cookie ha li na mafura joaloka likuku kapa kuku ea tranelate, 'me phello e tla ba e hlakileng haholoanyane.

Ice cream. Taba ea mantlha, ha ho mohla ho hlokahala hore u tlose tlhaselo ea hypoglycemia ka ice cream, 'me ea bobeli, u se ke ua khutlisetsa karolo ea ice cream ka seneke kapa seneke pele ho robala - o ka fumana hypoglycemia ka hora. Taba ke hore le ha ice cream e na le sucrose ka ho hlaka, e na le mafura ebile e bata haholo, 'me maemo ana a mabeli a fokotsa tsoelo-pele ea tsoekere ka bongata. Ka lebaka leo, ice cream ke e 'ngoe ea lihlahisoa tse nang le "tsoekere e liehang", e ka jeoa ka bongata ba ligrama tse 50-70 mots'eare kapa sessert. Ice cream e tlameha ho fetoloa likarolo tsa bohobe ka tekanyo ea 65 g = 1 XE.

Ha ho hlokahale ho kopanya ice cream le lijo tse chesang kapa seno se chesang, kaha "thepa ea eona e batang" e tla fokola.

Bohobe Hobaneng batho ba lefu la tsoekere ba e hloka ntsho bohobe? Hobane, leha sengoathoana se tšoeu se lekana le sengoatho se le seng sa bohobe, ha se lerootho ebile se koahetsoe - ka hona, ho kenngoa ha lik'habohaedreite tse fumanehang bohobe bo tšoeu ho tla qala ka metsotso e 10,5, mme tsoekere ea mali e tla nyoloha haholo. Haeba ho na le bohobe bo sootho, joale tsoekere e qala ho phahama ka mor'a metsotso e 20-30, 'me keketseho ena e boreleli, hobane bohobe bo sootho bo sebetsoa nako e telele ka mpeng le mala - e ka ba lihora tse 2-3. Kahoo, bohobe bo sootho ke sehlahisoa sa "tsoekere e liehang".

Lihlahisoa tsa makhapetla le lijo-thollo. Lithollo tsohle le lijo-thollo tse phehiloeng ho tsoa ho tsona - li-buckwheat, raese, semolina, nyalothe, oatmeal - li na le bongata ba lik'habohaedreite: 2 tablespoons tsa lijo-thollo li lekana le 1 XE.

Leha ho le joalo, lijo-thollo tse tsoang ho buckwheat, nyalothe le oatmeal li tšoantšoa ka sekhahla sa ho amoheloa ka bohobe bo sootho, ke hore, li sebetsoa ka mpeng le mala ka nako e ka bang lihora tse 2-3. Kahoo, e na le "tsoekere e liehang".

Semolina ha e lakatsehe haholo, kaha e ananeloa ka potlako. Ho tsitsinyeha ha eona ho tšoana le kubu e tšoeu, ho batla ho se na fiber, ka lebaka leo, ho kenngoa ho potlakile haholo - "tsoekere e potlakileng".

Paseka le bijoux, tse lokiselitsoeng ho tloha phofo e thumisehileng, li ka jeoa ka ho li bala ka likarolo tsa bohobe (XE).

Ha u sebelisa lihlahisoa tsa phofo, ho hlokahala hore u khomarele melao e meng:

- se ke oa ja bijoux, le ho bona - sopho e tala ea litapole,

- Haeba u jele bijoux, litlolo, li-pancake, litapole, ebe u "e ja" ka salate ea hop kapa ea karoti - li na le fiber e ngata e tla fokotsa ho kenngoa ha lik'habohaedreite,

- haeba u jele litapole - joale u se ke ua ja bohobe, matsatsi le morara o mongong ona, "e loma" ka likomkomere kapa sauerkraut.

Khetla ea li-dumplings ha e le hantle e boetse e le bijoux, empa li-dumplings tsa maiketsetso li shebahala hantle ho feta bijoux, 'me ho na le likhetho: haeba u hlile u batla ho ja li-dumplings, joale u li phehe ebe u li ja, ha u fuoa hore li-dumplings tse' ne ke karolo e le 'ngoe ea bohobe (XE).

Boemo boa tšoana le ha o baka lapeng. Li-pie tse entsoeng ka maiketsetso le li-pancake li khethoa ho tse "li rekoang": pele, u ke ke ua beha tsoekere hlama, empa sebelisa sopho, 'me ka bobeli, sebelisa phofo ea rye kapa motsoako oa rye le koro. Rosa tomoso ka boima ba eona e lekana le bohobe bo sootho: 25 g ea hlama e lekana le 1 XE.

Ho bohlokoa ho hopola hore na o qala ho ja neng ka mor'a ho enteloa ka insulin kapa ho sebelisa pilisi. Tsohle li ipapisitse le maemo a latelang:

- ho tloha nakong ea ts'ebetso ea insulin kapa sethethefatsi se theolelang tsoekere,

- Ho tloha lijong life tseo u tlo li ja, ka "tsoekere e liehang" kapa "ka potlako",

- ho tloha boemong bofe ba tsoekere ea mali bo neng bo le teng pele ho ente ea insulin kapa lithethefatsi tsa hypoglycemic. Haeba tsoekere ea mali e phahame, joale u hloka ho fa sethethefatsi nako ea ho se theola. Kahoo, ka mohlala, haeba tsoekere ea mali e ne e le la 5-7 mmol / L ka nako ea ente ea insulin kapa tsamaiso ea pilisi, o ka qala ho ja kamora metsotso e 15- 20, haeba tsoekere ea mali e ne e le 8-10 mmol / L, ke hore, o tlameha ho qala kamora 40- 40 Metsotso e 60

Tlhaloso ea yuniti ea bohobe (XE)

Ntho ea bohlokoa ka ho fetisisa ea lihlahisoa tsa phofo ke bohobe - bohobe ba rye bo entsoeng ka phofo e halikiloeng kapa bohobe bo khethehileng ba batho ba nang le lefu la tsoekere, bo nang le likhakanyo tsa oats.

Nka bohobe bo soeufetse bo bopehileng ka sebopeho sa "setene", khaola sekotoana sa sentimetara ebe o se arola ka halofo. Re fumana sengoathoana sa bohobe - kaha hangata se khaoloa lapeng le likamoreng tsa ho jella. Sengoathoana sena se boima ba ligrama tse 25 se bitsoa yuniti ea bohobe (XE), 'me se tšoana le bohobe bo le bong.

Karolo e le 'ngoe ea bohobe e na le 12 g ea lik'habohaedreite. Lihlahisoa tsohle tse nang le lik'habohaedreite tse nkiloeng ka bongata bo itseng li ka lekana le 1 XE. Ho joalo, sena ke tekanyo eohle e ka lekantsoeng ea tlhahlobo ea tlhaiso-leseling, empa leha ho le joalo e tataisa mabapi le dikahare tsa carbohydrate lihlahisoa.

Mohopolo oa ho nchafatsa lihlahisoa tse nang le lik'habohaedreite ke e 'ngoe ea lintlha tsa bohlokoa ho mokuli ea nang le lefu la tsoekere la mofuta oa 1.

Karolo e le 'ngoe ea bohobe e fumaneha ho:

- tsoekere e granated - thispone e 1,

- tsoekere e ngata - 2,5 lumps (12 g),

- mahe a linotsi - 1 thispone,

- kvass - senoelo se le seng (200 ml),

- Lemonade - senoelo sa 3/4 (130 ml),

- lero la apole - ka tlase ho senoelo sa 1/3 (80 ml),

- lero la morara - 1 senoelo (100 ml),

- Bohobe le meqolo - efe kapa efe, ntle le botoro, sekhechana se le seng,

- starch - 1 thispone,

- phofo efe kapa efe - thispone e le 1 (e nang le slide),

- hlama e sa tsoakoang - 25 g,

- phae ea nama - ka tlase ho halofo ea phae,

- li-breadcrumbs - 1 thispone (15 g),

- fritters - bohareng,

- li-dumplings - likotoana tse peli,

- li-dumplings - likotoana tse 'ne,

- perekisi (lijo-thollo leha e le life tse omileng) - - 2 tablespoons,

- cutlet (e kopane le meqolo) - bohareng,

- apole - karolelano e le 'ngoe (100 g),

- pere - se le seng (90 g),

- banana - halofo ea litholoana (90 g),

- lamunu, litholoana tsa morara - seaplane se le seng (170 g),

- li-tangerine - tse tharo tse nyane (170 g),

- lehapu - 400 g le ebola,

- melon - 300 g le peel,

- apricot - tse tharo tse bohareng (110 g),

- perekisi - se le seng (120 g),

- li-plums tse putsoa - tse nne tse bohareng (100 g),

- phaenapole - 90 g le ebola

- kharenate - ngoe e kholo (200 g),

- Persimmon - ngoe (80 g),

- liapolekose tse omisitsoeng, li-prunes, morara o omisitsoeng - 20 g,

- monokotsoai (fragole, fragole, li-blackberry, li-currants, li-blueberries, tse tala, li-gooseberries, lingonberry) - senoelo se le seng (150 g),

- litapole - tuber e le 'ngoe e nyane,

- litapole tse khotliloeng - likhaba tse 1.5,

- litapole tse halikiloeng - likhaba tse 2 (likhara tse 12),

- meroho (litapole tse omileng) - 25 g,

- legumes - thispone tse 5,

- poone - halofo ea makhopo (160 g),

- lierekisi tse tala - 110 g (likhaba tse 7),

- hop - 300-400 g,

- mokopu, likomkomere - 600-800 g,

- tamati - 400 g,

- li-beet, lihoete - 200 g,

- lebese, tranelate ea lijo tse nang le mafura, kefir - senoelo se le seng (250 ml),

- syrniki - bohareng,

- ice cream - 65 g,

- lero la morara kapa lero la lamunu - kopi e 1/2 (130 ml),

- biri ea tsoekere - khalase e le 'ngoe (250 ml).

Litholoana, monokotsoai le meroho

Litholoana le monokotsoai li fapana maemong a tsona ka bokhoni ba tsona ba ho eketsa tsoekere ea mali. Mohlala, litholoana tsa bolumeli bo le bong, empa tsa mefuta e fapaneng, li etsa ka tsela e ts'oanang: li lekanang ka boima ba 'mala o bolila le monate oa apple li eketsa maemo a tsoekere ea mali. Tatso e bolila ea liapole ha e tsoe ho hore ba na le tsoekere e nyane ho feta tse tsoekere, empa ho tsoa taba ea hore ba na le asiti e ngata. Sena se bolela hore ha ho na phapang ea phepo lipakeng tsa liapole tse bolila le tse tsoekere, mme o ka ja liapole leha e le life ntle le ho lebala ho li bala ka likarolo tsa bohobe.

Litholoana li na le tsoekere ea litholoana (fructose), ke hore, li na le "tsoekere e potlakileng" mme li ka eketsa tsoekere ea mali kapele, nakong ea metsotso e 15.

Morara, moo tsoekere e sa tsoakoang e leng teng, e ka jeoa ka bongata ba litholoana tse 4-5, empa hangata e sebelisetsoa ho kokobetsa tlhaselo ea hypoglycemia. Lisebelisoa tse sa rateheng ke litholoana tse nang le semelo se phahameng sa fructose - Persimmon le feiga. Se ke oa ja litholoana tse omisitsoeng - morara o omisitsoeng, li-prunes, liapole tse omisitsoeng. Litholoana tse omisitsoeng li fetoloa likarolo tsa bohobe (20 g = 1 XE), empa ho molemo ho khutlisa likotoana tse 4-5 tsa liapolekose tse sa omisitsoeng ka apole kapa morara, sena se bohlokoa haholo kaha litholoana tse ncha li na le livithamini tse ngata.

Litholoana tse lumelletsoeng le monokotsoai: liapole, liapole, litholoana tsa lamunu, mahapu, melon, apricots, liperekisi, lipenapole, limango, li-cherries, li-cherries, fragole, li-currants, li -oseose.

Litholoana le monokotsoai tse sa rateheng empa ka linako tse ling li amohela: libanana le liphaenapole.

Ho sebeletsa litholoana ha hoa lokela ho feta 2 XE ka letsatsi, 'me e lokela ho aroloa likarolo tse peli: mohlala, ja apole mots'eare, le morara ka hora ea bone thapama, pakeng tsa lijo tsa mots'eare le lijo tsa mantsiboea. Hape, ho lokela ho hopoloa hore ho litholoana tsohle le monokotsoai - "tsoekere e potlakileng." Sena se bolela hore ha ua lokela ho ja apole ha u qeta ho robala - pele ho robala, hobane tsoekere e tsoha ka potlako ebe ea kokobela, 'me ka hora ea bone hoseng ho ka ba le matšoao a hypoglycemia.

Meroho ea litholoana e nang le tsoekere ha e ratehe, ntle le haeba e le boemong ba ho theola tlhaselo ea hypoglycemia. Lijusi, tse fumanehang khoebong, li tla le tsoekere ntle le tsoekere, ea tlhaho. Empa lero la tlhaho le na le fructose mme ha le na fiber. Feri e liehisa ho monya, 'me ho ba sieo ha eona ho lebisa ntlheng ea hore "tsoekere e potlakileng" ea litholoana tsa tlhaho tse ka lijaneng tsa bona e "batla e fetoha hanghang".

Kahoo, re ka etsa qeto ea hore ho sesa, ho fetoha pompong kapa lero la sehlahisoa se lumelloang ke mokuli ea nang le lefu la tsoekere ho o fetola sehlahisoa se sa rateheng, 'me ho loketse hore ebe se boima, se feshene ebile se pholile bakeng sa lefu la tsoekere.

Meroho ke karolo ea bohlokoa ka ho fetisisa ea menu bakeng sa bakuli ba nang le lefu la tsoekere, kaha e na le hoo e batlang e se na lik'habohaedreite kapa mafura, empa li na le fiber e ngata. Empa ho na le meeli, hobane mefuta e meng ea meroho e na le limatlafatsi tse ngata - pele ho tsohle, litapole tse nang le ho oa ho fokolang. Litapole li ka jeoa, empa ka akhaonto e thata: litapole tse le 'ngoe tse phehiloeng (hanyane ho feta lehe la likhoho) li lekana le 1 XE. Ho molemo ho ja litapole tse phehiloeng, kaha li hlahisa tsoekere butle ho feta litapole tse khotliloeng.

Ntle le litapole, poone, eo hape e nang le starch (160 g = 1 XE), le linaoa (linaoa, linaoa, lierekisi, ka tekanyo ea likhaba tse 5-7 tsa sehlahisoa se phehiloeng ka ho sebeletsa) se lokela ho fetoloa likarolo tsa bohobe.

Ha ba hloke ho bala litaba: hop ea mefuta eohle, lihoete, li-radash, li-turnips, tamati, likomkomere, zucchini, li-eggplant, botala le eiee, lettuce, rhubarb, meroho (parsley, dill, joalo-joalo). Li-beet le lihoete li monate, empa li ka jeoa ntle le lithibelo, kaha li na le fiber e ngata. Empa haeba u etsa lero la rantipole la tlhaho ntle le tsoekere, ka hona, ho fapana le lihoete tse felletseng kapa tse halikiloeng, u hloka ho li fetola likarolo tsa bohobe (1/1 senoelo = 1 XE).

Hape, ntle le lithibelo (ka har'a meeli e loketseng, ehlile), li-mushroom le linaoa tse nang le protheine ea meroho lia lumelloa.

Mafura a meroho (oli ea sonobolomo, jj.) Ha a tsotelloe, o ka hlokomoloha linate le peo.

Lihlahisoa tse kang ice cream, yoghur ea tsoekere, chisi e monate le li-curds ke lihlahisoa tse monate, 'me litšobotsi tsa bona li hlahisoa ka holimo. Ho lihlahisoa tse ling tsa lebese, ke metsi feela (lebese, tranelate, kefir ea eng kapa eng e nang le mafura) a lokelang ho tsotelloa ka tekanyo ea kopi e 1 = 1 XE. Sour cream (ho fihlela ho 150-200 g), chisi ea chisi, botoro le chisi ha li eke tsoekere ea mali, li na le mafura a mangata. Tlhokahalo ea ho ikarabella bakeng sa lihlahisoa tsa metsi ke ka lebaka la hore ho tsona lactose (tsoekere ea lebese) e na le sebopeho se qhibilihileng, ke hore, e monya habonolo le kapele. Cheeseecake eo phofo e ekelitsoeng ho eona e lokela ho tsotelloa ho ea ka tloaelo: cheesecake e le 'ngoe e bohareng - 1 XE.

Lihlahisoa tsa nama le lihlapi

Lihlahisoa tsa nama le lihlapi li hlahisa bothata bo bong ba ho bala. Ha ho hlokahale ho nahana ka nama e phehiloeng le tlhapi (e halikiloeng kapa e phehiloeng) mahe, ham, lisosa tse tsubelletsoeng, litlhapi tse tsubang le lihlahisoa tse ling moo lihlahisoa tsa nama le lihlapi li hlahisoang ka mokhoa o hloekileng, ntle le litšila - joale ha li eketse tsoekere ea mali.

Leha ho le joalo, starch e eketsoa ka lisoseji tse phehiloeng le lisoseji, ebe bohobe le litapole li eketsoa ho li-cutlets. Li-cutlets li ka lokisoa ka mokhoa o ikemetseng 'me tsa qhala ka palo e fokolang ea lik'habohaedreite.

Ka karolelano, re ka nahana hore lisose tse peli kapa 100 g ea soseji e phehiloeng li lekana le 0.5-0.7 XE.

Lino tse tahang li hlahlojoa ka bobeli mabapi le matla le sethala sa tsoekere se ho tsona.

Veine ea morara e khethiloe ka tsela e latelang:

- li-canteens - tse tšoeu, tse pinki le tse khubelu, tse arotsoe ka tsoekere e omileng (tsoekere ea morara e entsoe hoo e ka bang ka botlalo) le halofo-e tsoekere (3-8% tsoekere), litaba tsa bona tsa joala ke 9-17%. Meetso ea veine: Tsinandali, Gurjaani, Cabernet, Codru, Pinot, jj)

- ba matla - dikahare tsa bona tsa tsoekere li ho fihlela ho 13%, joala - 17-20%. Mofuta oa veine: port, madeira, sherry, marsala, jj.

- Sessert - dikahare tsa tsoekere ho tsona ho fihla ho 20%, veine ea joala - ho fihlela 30% tsoekere, dikahare tsa joala 15-17%. The assortment ea veine ke Cahors, Tokaj, Muscat, jj,

- ho benya - ho kenyelletsa champagne: e omileng - hoo e ka bang ntle le tsoekere, e omeletseng, e halofo ebile e tsoekere - e na le tsoekere.

- tatso - vermouth, tsoekere e 10-16-16%, dikahare tsa joala 16-16%.

Veine tsohle, ho kenyelletsa champagne, moo palo ea tsoekere e fetang 5%, ha e khothalletsoe bakuli ba lefu la tsoekere.

Biri e nang le lik'habohaedreite tse bonolo tse jang nama ka tsela ea maltose ha ea lokela ho jelloa, ntle le haeba e le boemong ba ho kokobetsa tlhaselo ea hypoglycemia.

Li-tafoleng tsa veine (pele ho tsohle, tse omileng) li rarollotsoe, tse se nang tsoekere e fetang 3-5% mme ha e le hantle ha li phahamise boemo ba tsoekere maling. Motsoako o khothalelitsoeng ke 150-200 g ka shoalane. Veine e khubelu e omisitsoeng ka tekanyetso ea letsatsi le letsatsi ea 30-50 g e bohlokoa, hobane e na le phello e molemo methapong ea kelello mme e loants'a sclerotic phenomena. Ho lino tse tahang tse ngata, vodka le cognac (brandy, whisky, gin, joalo-joalo) li lumelloa ka tekanyo ea 75-100 g ka nako, le ts'ebeliso e tloaelehileng e sa feteng 30-50 g ka letsatsi.

Meea e meholo e lokela ho behelloa ka thoko, hobane manyeme a utloa joala haholo 'me a sebelisana le eona ka tsela e rarahaneng. Hoo e ka bang metsotso e mashome a mararo ka mor'a ho nwa seno se matla ka tekanyetso e kholo (200-300 g), tsoekere ea mali e tsoha, 'me ka mor'a lihora tse 4-5 e theoha haholo.

Lithollo ke lintho tse nang le tatso e monate e tsoang sehlopheng sa lik'habohaedreite tse sa fetotsoeng glucose 'meleng kapa tse fetotsoeng butle butle ho feta sucrose. Kahoo, ho ka sebelisoa lisepa tse tsoekere ho etsa lino tse tsoekere tse tsoekere, liswiti, li-waffle, libiskiti, likuku, likhomphutha, li-yoghurts, joalo-joalo. Indasteri eohle ea lijo e sebeletsang batho ba nang le lefu la tsoekere e ipapisitse le ts'ebeliso ea bona.

Tekanyetso e lumelletsoeng ea letsatsi le leng le le leng la sesebelisoa se seng le se seng se sa feteng 30-40 g. Tekanyetso ena e lokela ho fetoloa hore e be bongata ba liswiki kapa likuku tse ka jeoang. Ho etsa sena, o hloka ho sheba sephutheloana, hore na ho na le monko o monate o kae ligrama tse lekholo tsa sehlahisoa.

Li-sweeteners li ka aroloa ka lihlopha tse tharo.

Sehlopha sa 1: xylitol le sorbitol. Litaba tsa bona tsa khalori ke 2,4 kcal / g. Ka boholo ba ligrama tse 30, tsoekere e maling e sa eketsehe. Li na le litla-morao.

Sehlopha sa 2: saccharin, aspartame, cyclomat, acetacefam K, slastilin, sucracite, monate, tsoekere, sucrodite, jj. Eseng caloric. Ka tekanyo efe kapa efe, tsoekere e maling e sa eketsehe. Ha li na litla-morao.

Sehlopha sa 3: fructose. Likahare tsa khalori 4 kcal / g. E eketsa tsoekere ea mali makhetlo a 3 butle butle ho feta tsoekere e jeoang, ligrama tse 36 tsa fructose e tsamaellanang le 1 XE. Ha e na litla-morao.

Lijo tse nang le lefu la tsoekere ke lijo tse khethehileng tseo batho ba mefuta eohle ea lefu la tsoekere ba ka li jang lijong. Lihlahisoa tsena li ka rekoa litlolong tsa meriana, le mabenkeleng a maholo moo ho nang le mafapha a ikhethang a batho ba lefu la tsoekere.

Mona ke lenane le lekhuts'oane la lihlahisoa tsa lefu la tsoekere leo u ka le fumanang mabenkeleng a mabenkele a rona:

- tsoekere "(sorbitol, fructose," Tsukli "," Sukrodite "),

- tee (lefu la tsoekere, diuretic, anti-inflammatory), seno sa kofi, phofo ea chicory,

- Lijusi, likhomphutha, jams ea mefuta e fapa-fapaneng, - lipompong tsa lefu la tsoekere (chokolete, lilakane tsa Sula),

- cookies tsa lefu la tsoekere ho sorbitol kapa xylitol,

- waffles, ice cream e entsoe ka ntho e tsoekere,

- li-biscuits, mabele a koro, koria ea rye, bohobe ba crisp tsa mefuta e fapaneng (rye, poone, koro),

- lihlahisoa tsa soya (phofo, nama, goulash, lebese, linaoa, nama e halikiloeng),

- sebaka sa letsoai le letsoai (le tlase ka sodium, iodized),

- mefuta ea lebese, phepo ea lebese la soya le tse ling.

Ho lumeloa hore lijo tsa lefu la tsoekere li lokiselitsoe ka mefuta e meng ea tsoekere e sa eketseng tsoekere ea mali. Kahoo, ho etsa mohlala, liswiki ha lia hlokahala hore li fetoloe ho likarolo tsa bohobe (XE). Empa lihlahisoa tsa phofo - hoa hlokahala ho pheta, kaha li na le starch. Ho etsa sena, pakete e tlameha ho bonts'a palo ea lik'habohaedreite, 'me ka linako tse ling e se e le palo ea likarolo tsa bohobe (XE).

Malebela mabapi le bakuli ba lefu la tsoekere la Mofuta oa 1

U ka ja liprotheine tse ngata le lik'habohaedreite joaloka batho ba phetseng hantle, empa lik'habohaedreite li hloka ho baloa ka palo ea likarolo tsa bohobe ebe u li ja ka likarolo tse arohaneng.

Lijo tsa letsatsi le letsatsi e lokela ho ba karolelano ea 1800-2400 kcal. Bakeng sa basali: 29 kcal ka kilo e le 1 ea boima ba 'mele; bakeng sa banna: 32 kcal ka kilo e le' ngoe ea boima ba 'mele.

Li-kilocalories tsena li lokela ho fumanoa lijong tse latelang: 50% - lik'habohaedreite (bohobe, lijo-thollo, meroho le litholoana), 20% - liprotheine (lebese le mafura a tlase, lihlahisoa tsa nama le tlhapi), 30% - mafura (lebese le mafura a tlase, nama le lihlahisoa tsa lihlapi, oli ea limela).

Kabo ea lijo ho ea ka lijo li ipapisitse le mofuta o khethehileng oa kalafo ea insulin mme hangata ha oa lokela ho feta 7 XE ka nako. Ka liente tsa insulin tse peli e ka ba mohlala, lijo: lijo tsa hoseng - 4 XE, "bobeli" lijo tsa hoseng - 2 XE, lijo tsa mots'eare - 5 XE, senoko pakeng tsa lijo tsa mots'eare le lijo tsa mantsiboea - 2 XE, lijo tsa mantsiboea - 5 XE, seneke pele ho robala - 2 XE ka kakaretso - 20 XE.

Har'a lintho tse ling, ho lokela ho hopoloa hore kabo ea lijo ka lijo le ho latela mofuta oa ts'ebetso. Mohlala, ho ikoetlisa ka matla ho hloka 2500-27-27 kcal kapa 25-27 XE, mosebetsi o tloaelehileng oa boikoetliso o hloka 1800-2000 kcal kapa 1820 XE, mosebetsi o sa amaneng le mosebetsi oa matsoho - 1400-1700 kcal, kapa 14-17 XE .

Haeba u tlameha ho ja haholo, joale u lokela ho:

- ja lijo tse tlatsitsoeng, - eketsa ho lijo linthong tsa ballast, - hlahisa mofuta o eketsehileng oa "insulin" e khutsoanyane.

Mohlala, haeba u batla ho ja apole e fetelletseng, joale u ka noa ho potlaka ka tsela e latelang: kopanya apple le lihoete ka ho kopanya ebe u folisa motsoako. Haeba u batla ho ja li-dumplings, joale ka mor'a tsona ho bohlokoa ho loma sala ho tsoa hop e ncha e halikiloeng e khabisitsoeng.

Pampiri ea lintlha.

Tataiso ea ho pheha ea lefu la tsoekere

Mabapi le hore na ho jeoe hakae, ho jeoe eng, mokuli ea nang le lefu la tsoekere o hlalosetsa ngaka ea hae e tlang hang hoba a hlahlobe mokuli le ho hlahloba boemo ba hae ba hajoale. Bakeng sa ho ferekanya le ho leka lefu la tsoekere, litsebi li khetha ho beha pele lithibelo ka ho thibela lihlopha tsohle tsa lihlahisoa tse kang li-pastry, liswiti kapa soseji. Leha ho le joalo, ka tlhahlobo e qaqileng haholoanyane ea lithibelo tsena, motho a ka khetholla maemo a 'maloa, ts'ebetso ea eona e tla tlosa lithibelo tse behiloeng phepelong mme e khahlise mokuli ka lijo tse fapaneng kapa tse fapaneng.

Boemo ba pele bo bohlokoa ke tlhahlobo ea boemo ba bophelo ba mokuli. Batho ba nang le boima bo feteletseng ba tsoekere, lefu la tsoekere le matla kapa li-pathologies tsa gastrointestinal ba tla tlameha ho tlohela lihlahisoa tsa phofo ka botlalo, ha ho na letho le lokelang ho etsoa. Empa haeba lefu le ka sehloohong la endocrine le ka laoleha, 'me boemo ba bophelo ba mokuli le' mele ba hae bo ka bitsoa bo khotsofatsang, ho na le lebaka la ho nahana ka likhetho tse ling tse tlisoang ke ho tlosoa lenaneng. Ho joalo, metsoako e mengata le likarolo tse fumanehang ho ho baka li tla lula li ntse li thibetsoe - tsoekere le liswiti tse nang le eona, hammoho le litlolo le mafura, botoro, phofo ea koro bakeng sa likuku le tse ling. Ntho e ngoe le e ngoe e khethoa ke khetho e nepahetseng ea lihlahisoa le metsoako, ka lebaka la hore likhechana tse se nang tsoekere tsa lefu la tsoekere li ka fetoha tse seng monate feela, empa hape li se kotsi (ka botlalo kapa ka karolo e itseng) - ona ke boemo ba bobeli.

Ho bohlokoa ho latela tekanyo nthong e 'ngoe le e' ngoe: esita le phae ea lihlahisoa tse phahameng tse lumelletsoeng e ntse e apehiloe, 'me ho ke ke ha khoneha ho e sebelisa hampe haeba ho thoe ke lefu la tsoekere, ho ipehela karolo e nyane e jeloang motšehare.

Ha e le litlhahiso tse tobileng, ho latela hore na u hloka ho khetha litlolo life, lihlahisoa le mekhoa ea ho etsa lipitsa, kaofela li ka akaretsoa:

phofo ea koro e thibetsoe ka thata, ho kenyelletsa le e entsoeng ka koro ea durum, sebakeng sa moo ho lokela ho sebelisoa li-buckwheat, rye kapa phofo ea oat,
tsoekere e boetse e sa qheleloe ka metsoako e amohelehang, 'me haeba ho sa khonehe ho sebelisa li-sweeteners tsa tlhaho, joalo ka mahe a linotsi kapa fructose, o ka fetohela ho tsa maiketsetso tse sa lahleheng thepa ea tsona ha li baka,
botoro, e le mohloli oa mafura a liphoofolo le cholesterol, li lokela ho nkeloa sebaka ke 'mangoane oa khalori e tlase,
bakeng sa pie eohle, ke ntho e lakatsehang ho sebelisa mahe a seng makae a fetang kuku tse peli, thibelo eo ka kotloloho e amanang le li-yolks,
e le ho tlatsa, o lokela ho khetha meroho e mecha kapa litholoana tse ncha tse nang le index e sebetsang ea glycemic, ho hana jeme, chisi ea ntlo, nama ea litapole le lijo tse ling tse thibetsoeng.

Liphetetso tsa Cake ea tsoekere

Barebi ba ile ba bua 'nete eohle ka lefu la tsoekere! Lefu la tsoekere le tla fela kamora matsatsi a 10 haeba u a noa hoseng. »Bala haholoanyane >>>

Ha u khetha risepe ea khekhe bakeng sa mokuli ea nang le lefu la tsoekere, o lokela ho ithuta ka hloko risepe le lihlahisoa tse hlahisitsoeng ho eona, hanghang o hlokomele tse tse belaetsang le sebopeho sa tsona. Hoa hlokahala hape ho etsa mosebetsi o nyane oa likhomphutha, o ntse o ipotsa hore na ho tla ba le likhalori tse kae ka ligrama tse 100? servings, 'me e tla ba eng index ea eona ea glycemic e ka bang. Sena ha se thata ho se etsa, hobane leseli la matšoao ana a sehlahisoa leha e le sefe le fumaneha sebakeng sa sechaba (ka har'a lingoliloeng kapa marang-rang). Ho joalo, pele u pheha ho hong, o lokela ho tšohla tsohle le ngaka ea hau le ho fumana tumello ea hae, ho seng joalo o ka khelosa boiteko bo entsoeng kalafong ea phepo.

Pie ntle le tsoekere le phofo

Leha e le ntho e makatsang, ho latela litsebi tse ngata tsa bohloeki, lebitso, lipitsa tsa mofuta oa tsoekere ea lefu la tsoekere tse peli ntle le tsoekere le phofo li hlile li le teng, 'me ka tatso ha li na boemo bo tlase ho balekane ba tsona ba setso, empa hape li fetela ho latela melemo ea bona.

Khekhe e phehiloeng ka botlalo ntle le phofo le tsoekere e ka lokisoa ho latela risepe e latelang:

100 gr. walnuts
100 gr. li-prunes
400 gr. oatmeal bran
100 gr. morara o omisitsoeng
400 gr. tranelate e bolila
mahe a mararo
ngoe tsp phofo ea ho baka
li-tangerine tse peli
monokotsoai o hoamisitsoeng.

Ho pheha ho qala ka taba ea hore ka har'a motsoako ho hlokahala hore ho chekoe flakes ka linate, litholoana tse omisitsoeng le phofo ea ho baka, ho kenyelletsa tranelate e bolila. Ka sekotlolo se arohaneng u hloka ho otla mahe, ka mor'a moo a eketsoa ka metsoako e meholo, ebe boima kaofela bo fetoloa. Kamora ho hlama hlama, e beoa ka sejelong sa ho baka, e beha litatso le litholoana ka monokotšoai ka holimo, ebe pie e joalo e lokela ho apehoa metsotso e ka bang 35 ka mocheso o sa feteng 200 degrees.

Khekhe ea rantipole

Sejo se seng se khahlisang sa khekhe ke khekhe ea rantipole, e thusang mokuli ka lebaka la livithamini le liminerale tse ho eona. Mona o ke ke oa etsa ntle le phofo, ka hona o hloka ho pheha 200 gr. rye kapa phofo ea buckwheat, empa pele u e etsa, u lokela ho ela hloko lihoete pele. Kahoo, 500 gr. meroho e halikiloeng e lokela ho khethoa ka blender (kapa e halikiloeng ka grated), empa eseng ho fihlela e ts'oantsoe hantle ho boloka botsitso bo hlokoang.

E latelang, otla ka sekotong se le seng 50 di ml tsa oli ea mohloaare, mahe a mane a likhoho, karolo ea letsoai le 200 gr. sebaka sa tsoekere, moo ho eketsoang lihoete tse lokisitsoeng, 20 gr. phofo ea ho baka le phofo e tlotsitsoeng pele, ebe u hlama hlama. Kaha e koahetse sekotlolo sa ho baka ka pampiri ea ho baka, e tlatsoa ka hlama ebe e romeloa ka ontong ka metsotso e 50 ka mocheso oa likhato tse 180, leha nako ea hoqetela e ipapisitse le bophahamo ba keke le matla a ontong. Pie e felileng e lokela ho koaheloa hanyane, mme pele o sebeletsa, o ka khabisa linate tse sithabetseng ka holimo.

Khekhe ea chokolete

Khahlano le maikutlo a fosahetseng, ka lefu la tsoekere la mofuta oa 2, mekhabiso e nang le thepa e halikiloeng e ka ba le likuku tsa chokolete, tse lokisitsoeng ntle le tsoekere esita le phofo. Ho pheha sopho e monate le e phetseng hantle, moeti o tla hloka ho nka:

e ngoe tbsp. walnuts
Mehla ea 10-12
banana e le 'ngoe
avocado e le 'ngoe
ngoe tsp oli ea kokonate
7- Art. l phofo ea cocoa ntle le tsoekere.

Taba ea mantlha, linate tse nang le matsatsi li lokela ho khethoa hore li tšoane, 'me ka mor'a moo li eketsoe halofo ea banana le likhaba tse hlano tsa cocoa, li kopanya motheo oa phae ho sena sohle. Haeba hlama e ile ea omella hanyane, o ka eketsa pulp ea banana, haeba ho fapana le moo - cocoa. Kamora ho arola boima ka likarolo tse peli tse sa lekanang, e kholo e beoa ka har'a lijana tse nyane tsa ho baka, ebe e beoa metsotso e seng mekae ka sehatsetsing, athe hlama e setseng e tla hlokahala bakeng sa "likhahla" tse tla koahela liforong kamora ho tlatsa.

Ha e le ea morao-rao, e lokisoa ka ho kopanya avocado, cocoa, oli ea kokonate le banana. Kaofela ha tsona ke fatše ho fihlela boemo ba tranelate e teteaneng, eo ho eona ho bolokoang hlobo le hlama. Ebe e koaheloa ka lids tsa hlama ebe e kenngoa ka sehatsetsing bakeng sa halofo ea hora, 'me pele u sebeletsa sopho ena e makatsang, ho kgothaletsoa ho e futhumatsa ka microwave metsotsoana e 30 ho e fa tatso e bobebe.

Manna a khale a lokela ho lokisoa phofo ea koro, empa ka lebaka la lithibelo tse behiloeng ke lefu la tsoekere, khetho ena e tla tlameha ho tloheloa. Ho khahlisa motho ea nang le lefu la tsoekere le manna a phetseng hantle, o hloka ho kopanya khalase e le 'ngoe ea semolina le khalase e le' ngoe ea mafura a tlase, ka mor'a moo o hloka ho tšela khalase e le 'ngoe ea tsoekere ebe o khanna mahe a mararo. Kamora ho eketsa halofo ea khaba ea sopho ea ho baka sejana, metsoako eohle e tsoakiloe hantle mme e beoa ontong, kaha pele e ne e fetisetsoa sejana sa ho baka.

Ka li-degrees tsa 180, mannik e lokela ho apehoa ho fihlela e loketse, 'me sejana se felileng se tla thabisa mokuli ka tatso ea sona e bobebe, ka nako e ts'oanang se mo tsoela molemo ka lebaka la likarolo tsa bohlokoa tsa macro le macro tse fumanehang kefir le semolina. Haeba a lakatsa, phofo ea cocoa e ka boela ea kenyelletsoa habonolo ho risepe, haeba lefu la tsoekere le rata lijo tse tsoekere tse ngata tsa chokolete, mme sejana se ka fapana ka sinamone, mokopu, monokotsoai, lipalesa tsa almond le ba bang ba bangata ka boikhethelo ba bona. Ntho ea bohlokoa ke ho lekola likhalase tsa manna a qetileng le ho hlokomela tekanyo ha u e sebelisa.

Ke ja lijo life tsa tsoekere ka lefu la tsoekere?

E le hore li-pastry tsa lefu la tsoekere li be monate ebile li phetse hantle, ho lokela ho lateloe melao e latelang ha u e lokisa:

Sebelisa feela phofo ea koro ea koro e felletseng (bophahamo ba eona bo le betere haholo).
Haeba ho khonahala, pheha botoro ka marashe a mafura a tlase.
Sebakeng sa tsoekere, sebelisa sesebelisoa se tsoekere sa tlhaho.
Bakeng sa ho tlatsa, sebelisa feela meroho le litholoana tse khothalletsoang batho ba lefu la tsoekere.
Ha u lokisa sehlahisoa leha e le sefe, laola ka tieo sethala sa khalori ea metsoako e sebelisitsoeng.

Nka sebelisa phofo ea mofuta ofe?

Joalo ka lihlahisoa tse ling tsa lefu la tsoekere, phofo e lokela ho ba le index e tlase ea glycemic, e sa feteng likarolo tsa 50. Mefuta ena ea phofo e kenyelletsa:

Flaxseed (likarolo tse 35),
spelling (35 unit),
rye (40 unit),
oatmeal (likarolo tse 45),
Amaranth (45 unit),
coconut (likhao tse 45),
buckwheat (li-unit tse 50),
soya (likarolo tse 50).

Mefuta eohle e kaholimo ea phofo ea lefu la tsoekere e ka sebelisoa khafetsa. Lenane la glycemic la phofo ea mabele e felletseng ke likarolo tse 55, empa ha li thibetsoe ho e sebelisa. Mefuta e latelang ea phofo e thibetsoe:

harese (60 unit),
poone (70 unit),
raese (70 unit),
koro (li-unit tsa 75).

Senoelo bakeng sa ho baka

Li-sweeteners li arotsoe ka tlhaho le maiketsetso. Mefuta ea tsoekere e sebelisitsoeng ho lokisa ho baka lefu la tsoekere e lokela ho ba:

tatso e monate
ho hana kalafo ea mocheso,
solubility e ngata ka metsing,
ha e na kotsi ho metabolism ea carbohydrate.

Mefuta ea tsoekere ea tlhaho e kenyelletsa:

Li-sweeteners tse ka holimo li khothalletsoa hore li sebelisoe ho lefu la tsoekere, empa u lokela ho nahanela li-calorie tsa tsona tse phahameng mme u se ke oa qeta ho feta 40 g ka letsatsi.

Lino tse monate tsa maiketsetso li kenyelletsa:

Li-sweeteners tsena li monate haholo ho feta tlhaho, ha li le lik'hilojule tse tlase ebile ha li fetole boemo ba tsoekere maling.

Le ha ho le joalo, ka ts'ebeliso ea nako e telele, linoko tse entsoeng ka maiketsetso li na le litlamorao tse mpe 'meleng, ka hona, ho loketse ho sebelisoa ha litlatsetso tsa tlhaho.

Hlama e akaretsang

Bakeng sa mofuta oa 1 le lefu la tsoekere la 2, risepe ea tlhahlobo ea tlhahlobo e ka sebelisoa ho etsa li-buns ka mefuta e mengata e tlatsitsoeng, li-muffin, rolls, pretzels, jj. Ho lokisa hlama, o hloka ho nka:

0.5 kg ea phofo ea rye,
2,5 tbsp. l tomoso e omeletseng
400 ml ea metsi
15 di ml ea oli ea meroho (haholo-holo mohloaare),
letsoai.

Tabeng ea lefu la tsoekere la Mofuta oa 1 le mofuta oa 2, risepe ea tlhahlobo ea bokahohleng e ka sebelisoa ho etsa li-buns ka mefuta e mengata ea ho tlatsa, li-muffin, kalach le li-pretzels.

Koa hlama (ka ts'ebetso u tla hloka phofo e 'ngoe ea 200-300 ho e fafatsa holimo bakeng sa ho sela), ebe u beha sejana, se koahela ka thaole ebe u se beha sebakeng se futhumetseng bakeng sa hora e le ngoe.

Ho tlatsa ka botlalo

Bakeng sa lefu la tsoekere, e lumelloa ho lokisa litlolo bakeng sa ho baka ho tsoa lihlahisoa tse latelang:

hop e phehiloeng
chisi e nang le mafura a tlase
nama ea nama ea khomo kapa ea khoho,
li-mushroom
litapole
litholoana le monokotsoai (lilamunu, apricots, cherries, liperekisi, liapole, liperela).

Khekhe ea apole ea Sefora

Ho phehela hlama bakeng sa kuku, o hloka ho nka:

2 tbsp. rye phofo
Lehe 1
1 tsp fructose
4 tbsp. l oli ea limela.

Kola hlama, koahela ka filimi ebe o kenya sehatsetsing bakeng sa hora e le ngoe. Ebe u lokisa ho tlatsoa le tranelate. Bakeng sa ho tlatsoa, ho hlokahala hore u nke liapole tse 3 tse bohareng, peel, khaola likoto, tšela lero la lemone ebe u fafatsa ka sinamone.

Ho lokisa hlama ea likuku ea apole ea Sefora, o hloka 2 tbsp. phofo ea rye, lehe le le 1, 1 tsp. fructose, 4, tbsp. l oli ea limela.

Ho lokisa tranelate, o lokela ho latela tatellano ea liketso:

Beat 100 g botoro ka 3 tbsp. l fructose.
Kenya lehe le arotsoeng ka thoko.
Ka boima bo shapuoeng, kopanya 100 g ea lialmonde tse khabetsoeng.
Kenya 30 ml ea lero la lemone le 1 tbsp. l starch.
Tšela ho ½ tbsp. lebese.

Kamora hora e le ngoe, hlama e lokela ho tšeloa ka hlobo ebe e baka metsotso e 15. Ebe o tlosa ka ontong, o tšela ka tranelate, beha liapole ka holimo ebe o tšela ka ontong hape metsotso e 30.

Khekhe ea karoti

Ho lokisa keke ea rantipole eo u hlokang ho e nka:

1 rantipole
1 apole
4 matsatsi
tse seng kae tsa tse tala
6 tbsp. l oatmeal
6 tbsp. l yoghur e sa patiloeng,
Protheine e le 1
150 g ea chisi ea chisi
1 tbsp. l mahe a linotsi
Juice lero la lemone
letsoai.

Ho lokisa tranelate bakeng sa K'habeche ea Carrot o hloka ho otla yoghur, raspberries, chisi ea chisi le mahe a linotsi ka motsoako.

Tsebo ea ho etsa likuku e kenyelletsa mehato e latelang:

Beat protheine ka motswako o nang le 3 tbsp. l yoghur.
Kenya letsoai le oatmeal.
Grate rantipole, apole, matsatsi, eketsa lero la lemone le kopanya le boima ba yogurt.
Arola hlama ka likarolo tse 3 (bakeng sa ho baka likuku tse 3) 'me u bake karolo e ngoe le e ngoe ka mocheso oa 180 ° C ka foromo e khethehileng, e tlotsitsoeng pele ho oli.

Keresi e phehiloe ka thoko, molemong oa eona yogurt, raspberries, chisi ea chisi le mahe a linotsi li shapuoa ka motsoako. Li-cookie tse halikiloeng li fafatsoa ka tranelate.

Sekhoe sa tranelate

Ho etsa keke o tla hloka lihlahisoa tse latelang:

200-250 g chisi e se nang mafura,
Mahe a 2
2 tbsp. l phofo ea koro
1/2 tbsp. tranelate e se nang letsoai
4 tbsp. l fructose bakeng sa kuku le 3 tbsp. l bakeng sa tranelate.

Ho etsa khekhe, o hloka ho otla mahe ka fructose, eketsa chisi ea cottage, phofo ea ho baka, vanillin le phofo. Kopanya ntho e ngoe le e ngoe hantle, tšela ka foromo e tlotsitsoeng pele 'me u bake metsotso e 20 ka mocheso oa 220 ° C. Ho lokisa tranelate, o hloka ho otla tranelate e bolila ka fructose le vanilla bakeng sa metsotso e 10. Cream e ka sebelisoa ho tlotsa kuku e chesang le e halikiloeng.

Seke ea tranelate e phehiloe metsotso e 20 ka mocheso oa 220 ° C.

Bolila tranelate le likuku ea yogurt

Ho etsa biscuit, o hloka ho nka:

Mahe a 5
1 tbsp. tsoekere
1 tbsp. phofo
1 tbsp. l litapole tsa litapole
2 tbsp. l cocoa.

Bakeng sa mekhabiso u tla hloka khekhe e le 'ngoe ea phaenapole e halikiloeng.

Pele, otla tsoekere ka mahe, eketsa cocoa, starch le phofo. Pheha likuku ho 180 ° C bakeng sa hora e le 'ngoe. Ebe keke e pholile ebe e khaoloa likarolo tse peli. Karolo e 1 e arotsoe ka li-cubes tse nyane.

Ho lokisa tranelate, kopanya 300 g ea mafura a bolila tranelate le yoghur le 2 tbsp. l tsoekere le 3 tbsp. l pele e hlapolotsoe metsi a chesang a gelatin.

Ebe o hloka ho nka sekotlolo sa salate, o se koahele ka filimi, o behelle ka tlase le mabota ka meqomane ea lipenapole tse khabisitsoeng, ebe o beha mokelikeli, mokato oa li-biscuit tse kopaneng le li-cubes tsa phaenapole, joalo-joalo. Ka holimo khekheng ka kuku ea bobeli. Kenya sehlahisoa ka sehatsetsing.

Re tšela tranelate e bolila le likuku ea yogurt ka meqomong, tranelate e sa tsoakoang le lilakane tsa likuku. Ka holimo khekheng ka kuku ea bobeli. Kenya sehlahisoa ka sehatsetsing.

Li-curd buns

Ho lokisa tlhahlobo eo u hlokang ho e nka:

200 g ea chisi e ommeng ea likhoho,
1 tbsp. rye phofo
Lehe 1
1 tsp fructose
pinch ea letsoai
1/2 tsp Soda e sitsoeng.

Lithako tsohle ntle le phofo li kopantsoe ebile li tsoakane. Ebe u tšela phofo ka likarolo tse nyane ebe u hlama hlama. Buns li thehoa ho tloha hlama e felileng ebe ba kenngoa ka ontong metsotso e 30. Pele o sebeletsa, meqolo e ka latsoa ka yoghur e se nang tsoekere kapa monokotsoai o sa lomosoang, joalo ka li-currants.

Pele o sebeletsa, li-curd buns li ka latsoa ka yoghur e se nang tsoekere kapa monokotsoai o sa lomosoang, joalo ka li-currants.

Pie ka li-oranges

Ho lokisa pie ea lamunu, o hloka ho nka Orange e le 'ngoe, e phehe ka pane le peel metsotso e 20 ebe oe sila ka blender. Ebe u eketsa 100 g ea lialmonde tse khabetsoeng, lehe le le 1, 30 g ea monate oa tlhaho, pina ea sinamone, 2 tsp. Peel e halikiloeng le ½ tsp. phofo ea ho baka. Kopanya ntho e ngoe le e ngoe ka bongata bo bongata, e behe ka hlobo ebe o chesa ka mocheso oa 180 ° C. Ha ho kgothaletswe ho tlosa kuku ho hlobo ho fihlela e folile ka botlalo. Haeba a lakatsa (kamora ho pholile), kuku e ka kolobisoa ka yoghur e mafura a tlase.

Pie ea Tsvetaevsky

Ho lokisa mofuta ona oa apole ea apole, u hloka ho nka:

1.5 tbsp. spelling phofo
300 g bolila tranelate
150 g botoro,
½ tsp soda e hlabiloeng,
Lehe 1
3 tbsp. l fructose
1 apole

Mahlale a ho pheha a kenyelletsa mehato e latelang:

Lokisetsa hlama ka ho kopanya 150 g ea tranelate e bolila, botoro e qhibilihileng, phofo, soda.
Lokisetsa tranelate ka ho shapuoa ka setlolo se kopanyang le 150 g ea tranelate e bolila, lehe, tsoekere le 2 tbsp. l phofo.
Ebola apole, khaola ka likotoana tse tšesaane.
Tšela hlama ka matsoho a hau ka hlobo, beha sekhele sa liapole ka holimo ebe u tšela ntho e ngoe le e ngoe ho eona.
Pheha metsotso e 50 ho 180 ° C.

Bake "Tsvetaevsky" khekhe ea metsotso e 50 ka mocheso oa mocheso oa likhato tse 180 tsa C.

Pie ea apole ea Sefora

Lithako tsa bohlokoa ke:

100 g phofo e ngotsoeng,
100 g e phofo ea lijo-thollo
Mahe a 4
100 ml tranelate e nang le mafura a tlase,
20-30 ml ea lero la lemone
Liapole tse 3 tse tala
150 g ea erythritol (monate),
soda
letsoai
sinamone.

Ho lokisa hlama, pele u lokela ho otla mahe ka sekhahla sa tsoekere, ebe u eketsa metsoako e setseng ebe u kopanya tsohle. Ebola liapole 'me u li khaole ka likotoana tse tšesaane. Tšela hlama ka har'a sekotlolo sa ho baka, ebe o tšela sekala sa liapole 'me u tšollele hlama e setseng. Pheha hoo e ka bang hora e le 'ngoe ho 180 ° C.

Khekhe ea Sefora e nang le liapole e apetsoa nako e ka bang hora e le ngoe ka mocheso oa mocheso oa likhato tse 180 tsa C.

Lefu la tsoekere

Ho lokisa hlama, kopanya:

Mahe a 3
90 g ea botoro e qhibilihileng,
4 tbsp. l mahe a linotsi
½ tsp sinamone
10 g ea phofo ea ho baka,
1 tbsp. phofo.

Hlatsoa le ho pola liapole tse 4 tse sa koaeloang ke letho. Ka tlase ho foromo e tlotsitsoeng pele ho mafura, beha liapole mme u tšollele hlama. Tšela likuku ka ontong ebe u pheha metsotso e 40 ka mocheso oa 180 ° C.

Li-Cupcake tsa Cocoa

Ho etsa kopi ea khapu, o tla hloka lisebelisoa tse latelang:

1 tbsp. lebese
Matlapa a 5 a monate a bonojana,
1.5 tbsp. l phofo ea cocoa
Mahe a 2
1 tsp soda.

Pele o sebeletsa li-Muffin ka cocoa e ka khabisoa ka linate holimo.

Morero oa ho itokisetsa o tjena:

Fafatsa lebese, empa u se ke ua le lumella hore le belise.
Beha mahe ka tranelate e bolila.
Kenya lebese.
Ka sekotlolo se arohaneng, kopanya cocoa le sweetener, eketsa sopho.
Kenya lisebelisoa tsohle tse sebelisoang ka sekotlolo se le seng ebe u kopanya hantle.
Lubricate ho baka lijana le botoro mme u koahele ka letlalo.
Tšela hlama e le hlobo ebe u baka ka ontong metsotso e 40.
Khabisa ka linate ka holimo.

Li-cookies tsa Oatmeal

Ho etsa li-cookies tsa oatmeal, o tla hloka:

2 tbsp. Hercules flakes (oatmeal),
1 tbsp. rye phofo
Lehe 1
2 tsp phofo ea ho baka
100 g margarine
2 tbsp. l lebese
1 tsp hotener,
linate
morara o omisitsoeng.

Ho lokisa li-cookie tsa oatmeal, metsoako eohle e tsoakiloe hantle, li-cookies li thehoa ho tloha likarolo tsa hlama ebe li apehoa ho fihlela li phehiloe ka mocheso oa 180 ° C.

Kopanya metsoako eohle ka botlalo (haeba ho hlokahala, nka lebese ka metsi), arola hlama likoto, etsa li-cookies ho tsona, beha pampiri ea ho baka ebe o baka ho fihlela e phehiloe ka mocheso oa 180 ° C.

Ho na le likhetho tse ngata tsa ho etsa gingerbread ea tsoekere, ka mohlala, rye gingerbread. Ho li lokisa, o hloka ho nka:

1.5 tbsp. rye phofo
1/3 Art. fructose
1/3 Art. Margarine a qhibilihileng,
Mahe a likoekoe a 2-3
¼ tsp letsoai
20 g ea chisi ea chokolete e lefifi.

Ho metsoako e kaholimo, khaba hlama ebe u tšela khaba ka lakane ea ho baka. Li-cookie tsa gingerbread li pheha metsotso e 15 ka mocheso oa mocheso oa likhato tse 180 tsa C.

Ho metsoako e hlokahalang, khaba hlama bakeng sa gingerbread ebe o tšela khaba ka lakane ea ho baka. Li-cookie tsa gingerbread li pheha metsotso e 15 ka mocheso oa mocheso oa likhato tse 180 tsa C.

Ho etsa li-muffin tsa chokolete tseo u lokelang ho li nka:

175 g phofo ea rye
150 g ea chokolete e lefifi,
50 g botoro,
Mahe a 2
50 ml ea lebese
1 tsp vanillin
1.5 tbsp. l fructose
2 tbsp. l phofo ea cocoa
1 tsp phofo ea ho baka
20 g ea li-walnuts tsa fatše.

Mahlale a ho pheha a tjena:

Ka sekotlolo se arohaneng, otla lebese, mahe, botoro e qhibilihileng le fructose.
Phofo ea ho baka e tsoakiloe le phofo.
Motsoako oa lebese la lehe o tšeloa ka har'a phofo ebe o butsoa ho fihlela boima bo boholo.
Grate chokolete, eketsa cocoa, vanillin le linate tse halikiloeng. Tsohle tse tsoakiloeng le ho eketsoa hlama e felileng.
Metsoako ea Muffin e tletse hlama 'me e apetsoe metsotso e 20 ho 200 ° C.

Li-muffin li apehoa ka mefuta e khethehileng metsotso e 20 ka mocheso oa 200 ° C.

Moqolo oa litholoana

Ho lokisa moqolo oa litholoana, o lokela ho nka:

400 g rye phofo
1 tbsp. kefir
½ paka majarine
1/2 tsp soda e hlabiloeng,
pinch ea letsoai.

Fafatsa hlama ebe u beha sehatsetsing.

Ho lokisa ho tlatsoa, nka 5 likhomphutha. Liapole tse sa jeoang le plums, li li khe, li eketsa 1 tbsp. l lero la lemone, 1, tbsp. l fructose, pinch ea sinamone.

Tšela hlama hanyane ka hanyane, e behele lera ka ho eona, u e phuthele ka moqolo ebe u pheha ka ontong bonyane metsotso e 45.

Carrot Pudding

Ho lokisa pudding ea rantipole, o lokela ho nka:

Li-pcs tse 3-4. lihoete tse kholo
1 tbsp. l oli ea limela
2 tbsp. l tranelate e bolila
Pina e 1 ea ginger e tenya,
3 tbsp. l lebese
50 g chisi e mafura a tlase,
1 tsp. linoko (coriander, kumine, peō ea caraway),
1 tsp sorbitol
Lehe 1

Li-pudding tse lokiselitsoeng li ka khabisoa ka sirapo ea maple kapa mahe a linotsi.

Ho lokisa pudding lokela ho:

Ebola lihoete, likhaba, eketsa metsi (soak) ebe o pepeta ka gauze.
Lihoete tse kolobisitsoeng li tšela lebese, eketsa oli ea meroho le simmer ka ho cauldron metsotso e 10.
Arola yolk ho protheine mme o soehe le chisi ea cottage, protheine e nang le sorbitol.
Kopanya lisebelisoa tsohle tse sebetsang.
Tšela sejana sa ho baka ka oli, fafatsa ka linoko 'me u tlatse ka boima ba rantipole.
Cheka metsotso e 30.
Li-pudding tse lokiselitsoeng li ka khabisoa ka sirapo ea maple kapa mahe a linotsi.

Ho etsa tiramisu, o ka nka cookie efe kapa efe e sa buuoang e sebetsang e le likarolo tsa likuku ebe oa e tlotsa ka ho tlatsa. Bakeng sa ho tlatsa, o hloka ho nka chisi ea Mascarpone kapa Philadelphia, chisi e bonolo e nang le mafura a tlase le tranelate. Kopanya tsohle ka botlalo ho fihlela li boreleli. Kenya ho latsoa fructose, ka boikhethelo - amaretto kapa vanillin. Ho tlatsoa ho lokela ho ba le mokhoa o ts'oanang oa tranelate e bolila e bolila. Filter e felileng e tlotsitsoe ka likuku ebe e koaheloa ka holimo le e ngoe. Itokiselitsoe tiramisu ka sehatsetsing bakeng sa bosiu.

Ho etsa tiramisu, o ka nka cookie efe kapa efe e sa buuoang e sebetsang e le likarolo tsa likuku ebe oa e tlotsa ka ho tlatsa.

Li-pancake le li-pancake

Ho na le mekhabiso e mengata ea li-pancake le li-pancake bakeng sa tsoekere, ka mohlala, li-pancake tse tsoang ho oat le phofo ea rye. Ho lokisa tlhahlobo eo u hlokang ho e nka:

1 tbsp. rye le oatmeal
Mahe a 2
1 tbsp. lebese le sa otloang
1 tsp oli ea soneblomo
2 tsp fructose.

Beat metsoako eohle ea metsi ka motsoako, ebe o eketsa phofo le Remix. Li-pancake li lokela ho apehoa ka skillet e futhumetseng hantle. Li-pancake li tla shebahala hantle haeba u koaela chisi e nang le mafura a tlase ho tsona.