Likhopo tsa batho ba 2 ba lefu la tsoekere: lijo tse bonolo le tse hahang

Zucchini - 1 pc.
Tomoso ea Cream - 4 li-pcs.
Phofo ea lijo-thollo e felletseng - likhaba tse 2
Pepere e khubelu ea Bulgaria - 1 pc.
Cheese ho latsoa
Letsoai

Ho pheha:

Hlatsoa meroho le lehe ka botlalo.
Ntle le ho peeling, khaba zucchini ka grater e halikiloeng, eketsa letsoai le lenyenyane ebe u tlohela metsotso e 15.

Khaola tamati le pelepele meheleng.

Kamora hore zucchini e fe mokelikeli, senya ka botlalo.

Kenya phofo le lehe ho boima bo hlahang, kopanya.

Tšela hlama ea squash ho foil kapa silicone e tlotsitsoeng ka oli e nyane ea meroho.

Tšela meroho botlaaseng, fafatsa ka sengoathoana, u romelle ka ontong e kentsoeng ka pele ho likhato tse 180 ka metsotso e 35.

Pele u sebeletsa, fafatsa pizza e chesang le chisi e setseng.
Ho thabela takatso ea lijo!

Tataiso ea phepo e nepahetseng bakeng sa lefu la tsoekere la mofuta oa 2

Bakuli ba nang le lefu la tsoekere la mofuta oa 2 ba bonts'oa lijo tse fokolang tsa carb No. 9.

Lethathamo la 9 le ipapisitse le melao-motheo e latelang:

• Fokotsa matla a lijo ka ho felisa mafura, tsoekere le linaoa tse silafatsang habonolo. Ho fokotsa letsoai le linoko.
• Ho ja liprotheine le limela tse ngata tse thehiloeng semeleng.
• Kenyelletso ea lijo tsa phehiloeng, tse phehiloeng le tse phehiloeng.
• Ts'ebeliso ea lijana tse nang le mocheso oa +30 ... +40 ° C, empa ha e chehe haholo kapa e bata.
• Lijo makhetlo a 5 ka letsatsi: Lijo tse 3 tse ka sehloohong, lijo tse 2 tse bobebe.
• Ts'ebeliso ea lilithara tse 1.5-2 tsa metsi ka letsatsi.
• Taolo e hlokolosi ea index ea glycemic ea lihlahisoa.

Recipe ea meroho ea Mushroom bakeng sa batho ba nang le lefu la tsoekere

• Lihlooho tse 0.5 tsa hop e nyane,
• Zucchini tse 2,
• Lihoete tse 3,
• 200 g ea li-champignons kapa li-mushroom tsa porcini,
• Onion e 1
• 3 tbsp. l oli ea limela
• letsoai le parsley ho latsoa.

1. Hlatsoa le ho theola li-mushroom. Li phehele ho fihlela halofo e phehiloe, hlatsoa moro.
2. Ka saucepan, tlisa metsi a hloekileng ho pheha ebe u eketsa li-mushroom tse phehiloeng, k'habeche e khabisitsoeng, zucchini e nang le dices le lihoete.
3. Tšela oli ea meroho ka pane e halikiloeng, lieie e halikiloeng.
4. Romella frying ho sekotlolo, letsoai, pheha sopho bakeng sa metsotso e 10.
5. Kenya meroho sejana se felileng.

Letsoho la Sopho ea Lefu la tsoekere

• 700 ml ea metsi, nama ea khomo kapa ea moroho,
• 0.5 kg ea mokopu
• 500 g puree e tsoang ho tamati e ncha e halikiloeng ka sose,
• Li-3 tsa lierekisi,
• 30 mg ea oli ea mohloaare kapa ea soneblomo,
• hoo e ka bang 1 tsp pepere e ntšo, pepere e ntšo,
• 0.5 tbsp. l makhasi a rosemary.

1. Fafatsa oli ka pane, eketsa mokopu o khabisitsoeng hantle, konofolo e khethiloeng, rosemary le puree ea langa le le lej.
2. Tšela metsoako ka metsotso e 5 ebe u e fetisetsa moro o belang.
3. Motsotso o le mong ka mor'a ho belisa, tima mocheso.
4. Sebeletsa sejana ka litlama.

Recipe ea squash Caviar

• Zucchini tse 2,
• Onion e kholo
• Lihoete tse 2 tse mahareng,
• puree ea tamati tse tharo tse ncha,
• 2-3 li-clove tsa konofolo,
• oli ea limela
• letsoai le linoko ho latsoa.

Risepe ea "caviar" bakeng sa lefu la tsoekere:

1. Ebola le ho khabisa meroho.
2. Fafatsa pan 'me u tšele oli e nyane.
3. Stew pheha lijo bakeng sa metsotso e 10, ebe o tima mocheso.
4. Kamora ho futhumatsa ho halika, grind ka blender, eketsa lero puree.
5. Tšela caviar ka pane ebe o tšela metsotso e meng e 15.
6. Sebeletsa e folile.

Risepe ea lefu la tsoekere ea Casserole

• 200 g ea zucchini e nyane,
• 200 g ea kholifolaoa,
• 1 tbsp. l botoro
• 1 tsp koro e felletseng kapa phofo ea oat,
• 30 g ea tranelate e bolila ea 15%,
• 10 g ea chisi e thata
• letsoai ho latsoa.

1. Zucchini e halikiloeng.
2. Kholiflower e tšela ka metsing a belang bakeng sa metsotso e 7, ebe o e qolla bakeng sa inflorescences.
3. Tšela meroho ka sejelong sa ho baka.
4. Kopanya phofo le tranelate e bolila ebe u eketsa moro o setseng kamora ho pheha k'habeche.
5. Tšela meroho ka motsoako o bakoang.
6. Fafatsa casserole ka chisi e halikiloeng, pheha ka ontong ho fihlela hop le zucchini li le bonolo.

Recipe ea Green Bean Stew Chicken

• 400 g filet,
• 200 g ea linaoa tse tala
• Litamati tse 2
• Lieie tse peli,
• 50 g cilantro kapa parsley,
• 2 tbsp. l oli ea limela
• letsoai ho latsoa.

1. Khaola nama ka likarolo tse tšesaane ebe o li tšela ka pane e chesang ea ho tšela ka oli.
2. Kenya onion e halikiloeng meheleng e mene.
3. Pheha linaoa ho fihlela halofo e phehiloe.
4. Tšela filet e halikiloeng, lieie, pods, tamati e daetsoeng ka pane.
5. Kenya moro o monyane ka mor'a ho pheha linaoa le meroho.
6. Lijo tse nang le phepo ea metsotso e 15 ka holim'a mocheso o tlase.

Recipe ea Lijo tsa Lefu la Tsoekere

• 300 g ea nama ea khomo,
• Li-eggplants tse 3
• 80 g ea li-walnuts,
• Li-clove tse peli,
• 2 tbsp. l phofo
• 2 tbsp. l oli ea limela
• 1 tbsp. l lero la lemone
• basil, cilantro, parsley, letsoai le pepere - ho latsoa.

1. Khaola li-eggplant ka li-cubes le Fry ka oli.
2. Khaola nama ka likhaba tse 1 × 1 cm, u li tšele ka phofo le Fry mahlakoreng 'ohle.
3. Grind linate ka seretse kapa blender, eketsa letsoai, lero la lemone, pepere. Kopanya tsohle ho fihlela boreleli.
4. Tšela li-eggplant le nama ka lipitsa, fafatsa ka konofolo e khethiloeng, ebe u tšela spaghetti.
5. Koahela lijana le sebaka ka ontong e batang.
6. Tšela sejana bakeng sa metsotso e 40 ka mocheso oa +200 o C.

Ho tsoa ho nama kapa tlhapi, o ka pheha li-cutlets tsa ho ja 'me oa li fafatsa ka oli e nyane.

Recipe ea Cranberry Mousse bakeng sa batho ba nang le lefu la tsoekere

• 50 g, cranberry
• 1 tsp gelatin
• 30 g xylitol,
• Kopi e le 'ngoe ea metsi.

1. Tšela gelatin ka 50 ml ea metsi a futhumetseng ebe u tlohela hora e le 'ngoe.
2. Ka hloko ka hloko likhalase tse nang le xylitol, eketsa mokelikeli o setseng, pheha le strain.
3. Kopanya moro o futhumetseng oa monokotšoai le gelatin, mocheso, o sa tliseng ho pheha.
4. Pholisa motsoako ebe o otla ka motsoako.
5. Tšela mousse ka hlobo, kenya sehatsetsing bakeng sa ho tiisoa.

Tropicano Chocolate Ice Cream Recipe

• Li-oranges tse 2
• Li-avocado,
• 2 tbsp. l stevia
• 2 tbsp. l linaoa tsa cocoa
• 4 tbsp. l phofo ea cocoa.

1. Tšela zest ea lamunu ka grater ebe o pepeta lero.
2. Kenya nama ea avocado ebe u khetha lijo ka blender.
3. Kopanya motsoako o hlahisang le stevia le phofo ea cocoa.
4. Kopanya tsohle le ho li fetisetsa likhalase. Fafatsa ka linaoa tsa cocoa le zest ea orange.
5. Sopho ea sehatsetsi bakeng sa hora e le 'ngoe.

Ho na le mekhoa e mengata e bonolo ebile e theko e tlaase ea li-diabetes. E ka ba lijana tsa meroho, tse tlase, khalori, nama kapa lijana tsa tlhapi. U sebelisa lihlahisoa tse fapaneng, u ke ke ua pheha feela lijana tsa letsatsi le letsatsi, empa le sopho e monate, lijo tsa mantsiboea.

Phepo e Ntle Bakeng sa Bakuli ba Lefu la Tsoekere

Bothata bo ka sehloohong ba batho ba nang le lefu la tsoekere ba nang le mofuta oa lefu la bobeli ke botenya. Lijo tse phekoloang li etselitsoe ho loants'a boima ba mokuli. Adipose tiske e hloka lethal dose ea insulin. Ho na le potoloho e mpe, ha lihormone tse ngata le ho feta, palo ea lisele tsa mafura e eketseha ka matla. Boloetse bona bo hlaha ka potlako ho feta ho secretion ea insulin. Ntle le moo, ts'ebetso e fokolang ea manyeme, e matlafalitsoeng ke mojaro, e emisa ka botlalo. Kahoo motho o fetoha mokuli ea itšetlehileng ka insulin.

Litsebi tse ngata tsa tsoekere li thibeloa ho theola boima ba 'mele le ho boloka tsoekere e tsitsitseng ea mali, likhopolo-taba tse teng mabapi le lijo:

Kahoo lik'habohaedreite tse fapaneng le liprotheine

Bakuli ba nang le lefu la tsoekere la mofuta oa 2, ba ja liprotheine tse lekanang le batho ba phetseng hantle. Mafura ha a qheleloe ka thoko ho lijo kapa a sebelisoa ka bongata. Bakuli ba bontšoa lijo tse nang le lik'habohaedreite tse sa ekeng tsoekere e maling haholo. Li-carbohydrate tse joalo li bitsoa tse liehang kapa tse rarahaneng, ka lebaka la lebelo la ho monya le litaba tsa fiber (lijalo tsa semela) ho tsona.

• lijo-thollo (buckwheat, nyalothe, barele ea perela),
• malee (lierekisi, soya),
• meroho e seng monokotšoai (hop, meroho, tamati, li-radows, li-turnips, squash, mokopu).

Ha ho na cholesterol lijong tsa meroho. Meroho e na le hoo e ka bang ha e na mafura (zucchini - 0,3 g, dill mane na - 0.5 g, ka 100 g ea sehlahisoa). Lihoete le li-beet hangata ke fiber. Li ka jeoa ntle le lithibelo, ntle le tatso ea tsona e monate.

Lenaneo le hlophisitsoeng ka ho khetheha bakeng sa letsatsi le leng le le leng lijong tse nang le lefu la tsoekere la mofuta oa 2 ke 1200 kcal / letsatsi. E sebelisa lihlahisoa tse nang le index ea glycemic e tlase. Boleng bo lekanyelitsoeng bo sebelisang litsebi tsa phepo e nepahetseng le bakuli ba bona ba batla lihlahisoa tse fapaneng tsa lijo e le hore ba fetohe lijana tse lenaneng la letsatsi le letsatsi. Kahoo, index ea glycemic ea bohobe bo tšoeu ke 100, lierekisi tse tala - 68, lebese lohle - 39.

Mofuta oa 2 lefu la tsoekere, lithibelo li sebetsa ho lihlahisoa tse nang le tsoekere e sa tsoakoang, pasta le lihlahisoa tse bakiloeng ka phofo ea pele, litholoana tse tsoekere le monokotsoai (libanana, morara) le meroho e halikiloeng (litapole, poone).

Li squirrel ha li tšoane. Lintho tsa manyolo li etsa 20% ea lijo tsa letsatsi le letsatsi. Kamora lilemo tse 45, ke bakeng sa mongolo ona hore lefu la tsoekere la mofuta oa bobeli le tšoaneleha, ho khothalletsoa ho nka karolo ea liprotheine tsa phoofolo (nama ea khomo, nama ea kolobe, konyana) ka meroho (soya, li-mushroom, lensisi), tlhapi e mafura a tlase le lijo tsa leoatleng.

Mahlale a morao-rao a ho pheha a khothalletsoang lefu la tsoekere

Lethathamong la lijo tse nang le phepo e nepahetseng, lefu la endocrine pancreatic le na le lipalo tsa tafole ea 9. Bakuli ba lumelloa ho sebelisa tsoekere e tsoakiloeng (xylitol, sorbitol) bakeng sa lino tse tsoekere. Ka risepe ea setso ho na le lijana tse nang le fructose. Monate oa tlhaho - mahe a linotsi ke 50% ea nama ea nama ea nama ea tlhaho. Boemo ba glycemic ba fructose ke 32 (ha ho bapisoa, tsoekere - 87).

Ho na le mekhoa e poteletseng ea ho pheha e u lumellang hore u bone boemo bo hlokahalang ba ho tsitsisa tsoekere le ho e fokotsa:

• mocheso oa sejana se jang
• tumellano ya sehlahisoa
• tšebeliso ea liprotheine, lik'habohaedreite tse liehang,
• nako ea ts'ebeliso.

Keketseho ea mocheso e potlakisa ho ipheta-pheta hoa biochemical 'meleng. Ka nako e ts'oanang, likarolo tsa phepo e nepahetseng tsa lijana tse chesang li kena ka potlako maling. Litsebi tsa lijo tsa tsoekere li lokela ho futhumala, ho natefole. Ka ho feto-fetoha ha maemo, tšebeliso ea lihlahisoa tsa granular tse nang le likhoele tse kopaneng li khothaletsoa. Kahoo, index ea glycemic ea liapole e 52, lero ho bona - 58, lilamunu - 62, lero - 74.

Malebela a 'maloa a tsoang ho endocrinologist:

• batho ba nang le lefu la tsoekere ba lokela ho khetha lijo-thollo (eseng semolina),
• bake litapole, u se ke ua li hlakola,
• eketsa linoko lijana (pepere e ntšo ea fatše, sinamone, turmeric, peo ea folaxe),
• leka ho ja lijo tse nang le lik'habohaedreite hoseng.

Linoko li ntlafatsa ts'ebetso ea tšilo ea lijo le ho thusa ho fokotsa tsoekere ea mali. Likhalori tse tsoang ho lik'habohaedreite tse jetsoeng lijo tsa hoseng le tsa mots'eare, mmele o khona ho sebelisa ho fihlela qetellong ea letsatsi. Thibelo ts'ebelisong ea letsoai la tafoleng e thehiloe holima taba ea hore ts'oaetso ea eona e kenelletse manonyeletsong, e kenya letsoho kholisong ea khatello ea mali. Keketseho e phehellang ea khatello ea mali ke letšoao la lefu la tsoekere la mofuta oa 2.

Lisebelisoa tse ntle tsa lijana tsa khalori e tlase

Lits'ila, lisaladi, meqathatso li kenyelletsa lijana tse tafoleng ea mokete. Ka ho bonts'a popo le ho sebelisa tsebo ea lihlahisoa tse khothalletsoang ke bakuli ba endocrinological, o ka ja ka botlalo. Liphetetso tsa lefu la tsoekere la mofuta oa 2 li na le tlhahisoleseling ka boima le palo e felletseng ea likhalori tsa sejana, metsoako ea tsona. Lintlha li u lumella ho nahana ka tsona, li feto-fetohe ha ho hlokahala, palo ea lijo tse jetsoeng.

Sandwich e nang le herring (125 Kcal)

Tšela chisi ea chisi bohobe, beha litlhapi, khabisa ka senoelo sa lihoete tse phehiloeng le ho fafatsa le eiee e tala e tala.

• Bohobe ba Rye - 12 g (26 Kcal),
• chisi e halikiloeng - 10 g (23 Kcal),
• herring fillet - 30 g (73 Kcal),
• lihoete - 10 g (3 kcal).

Sebakeng sa chisi e halikiloeng, e lumelloa ho sebelisa sehlahisoa se nang le khalori e nyane haholo - motsoako oa curd o entsoeng ka lapeng. E hlophisitsoe ka tsela e latelang: letsoai, pepere, eiee e khabeloang le parsley li ekeletsoa chisi e 100 e mafura a tlase. 25 g ea motsoako o fatše o nang le 18 kcal. Sandwich e ka khabisoa ka sprig ea basil.

Mahe a khopehileng

Ka tlase setšoantšong, li-halves tse peli - 77 kcal. Khaola mahe a belisitsoeng ka hloko likarolo tse peli. Hlakola yolk ka fereko, kopanya le tranelate e nang le mafura a tlase le eiee e khabeloang e tala. Letsoai, eketsa pepere e ntšo ea lefats'e ho latsoa. U ka khabisa appetizer ka mehloaare kapa mehloaare e tlotsitsoeng.

• Lehe - 43 g (67 Kcal),
• eiee e tala - 5 g (1 Kcal),
• tranelate e bolila 10% mafura - 8 g kapa 1 tsp. (9 kcal).

Tlhahlobo e sa amaneng ea mahe, ka lebaka la taba e phahameng ea k'holeseterole e ho tsona, e fosahetse. Li na le: protheine tse ngata, livithamini (A, lihlopha B, D), motsoako oa protheine ea mahe, lecithin. Ho sa kenyeletselle sehlahisoa se nang le khalori e phahameng ho risepe ea mofuta oa lefu la tsoekere ha ho na thuso.

Squash caviar (karolo e le 'ngoe - 93 Kcal)

Zucchini e nyane hammoho le lekhapetla le bonolo le bosootho le khaotsoe ka li-cubes. Kenya metsi le sebaka ka pane. Mokelikeli o hloka haholo hoo o koahelang meroho. Cook zucchini ho fihlela le bonolo.

Peel lieie le lihoete, khabeloa khabeloa, Fry ho oli ea meroho. Kenya zucchini tse phehiloeng le meroho e halikiloeng ho tamati e ncha, konofolo le litlama. Tšela tsohle ka ho kopanya, letsoai, u ka sebelisa linoko. Ho kenella ka har'a multicooker bakeng sa metsotso e 15-20, multicooker e nkeloa sebaka ka pitsa e nang le mabota a mangata, moo ho hlokahalang ho hlohlelletsa caviar hangata.

Bakeng sa lits'ebeletso tse 6 tsa caviar:

• zucchini - 500 g (135 Kcal),
• eiee - 100 g (43 Kcal),
• lihoete - 150 g (49 Kcal),
• oli ea limela - 34 g (306 Kcal),
• Tomate - 150 g (28 Kcal).

Ha u sebelisa squash ea holileng tsebong, e peiloe ebile e peeled. Mokopu kapa zucchini e ka tlosa meroho ka katleho.

Mokhoa o tlase oa khalori ea batho ba nang le lefu la tsoekere la mofuta oa 2 o tsebahala haholo.

Plese ea Leningrad (1 ea sebeletsang - 120 Kcal)

Ka moro oa nama eketsa li-groats tsa koro, litapole tse khabetsoeng ebe u pheha ho fihlela lijo tse phehiloeng ka halofo. Lihoete tsa grate le li-parsnips ho grater e halikiloeng. Meroho ea Sauté eiee e halikiloeng ka botorong. Kenya likomkomere tse halikiloeng, lero la langa le le lej, makhasi a bay le allspice ho moro, e khethiloeng ka li-cubes. Sebeletsa asene ka litlama.

Bakeng sa lijo tse 6 tsa sopho:

• korong ea koro - 40 g (130 Kcal),
• litapole - 200 g (166 kcal),
• lihoete - 70 g (23 Kcal),
• eiee - 80 (34 Kcal),
• parnip - 50 g (23 Kcal),
• pickles - 100 g (19 Kcal),
• lero la langa le le lej - 100 g (18 Kcal),
• botoro - 40 (299 Kcal).

Ka lefu la tsoekere, litokelong tsa lithuto tsa pele, moro oa pheha, mafura a seng mafura kapa a mafura a tlosoa. E ka sebelisoa ho fepa sopho e 'ngoe le ea bobeli.

Sopho e sa lefelloeng ea batho ba nang le lefu la tsoekere

Ho lenane le hlophiselitsoeng beke, ka letsatsi le leng le nang le matšeliso a tsoekere a mali, u ka fumana sebaka sa lijo tsa tsoekere. Litsebi tsa phepo li u eletsa hore u phehe le ho ja ka monate. Lijo li lokela ho tlisa maikutlo a monate a botlalo, khotsofalo e tsoang ho lijo e fuoa 'mele ka lijana tse monate tsa lijo tse phehiloeng ho tsoa hlama (li-pancake, li-pancake, pizza, li-muffin) ho latela litlolo tse khethehileng. Ho molemo ho chesa lihlahisoa tsa phofo ka ontong, eseng mohloa ka oli.

Bakeng sa tlhahlobo ho sebelisoa:

• phofo - bo-rye kapa bo tsoakiloeng le koro,
• chisi ea ka tlung - chisi e se nang mafura kapa e grated (suluguni, feta chisi),
• protheine ea lehe (ho na le k'holeseterole e ngata ka yolk),
• mohoeshetso oa soli.

Sessert "Cheesecakes" (karolo e le 'ngoe - 210 Kcal)

Chese e bonolo e apereng hantle ea ntlo e sebelisoa (u ka tšela ka grinder ea nama). Kopanya sehlahisoa sa lebese le phofo le mahe, letsoai.Kenya vanilla (sinamone). Tšela hlama hantle ho fumana boima bo bongata, bo tlohang ka mora matsoho. Roala likotoana (li-ovals, likhetla, likwere). Fry ka oli e futhumetseng ea meroho ka mahlakoreng ka bobeli. Tšela li-cheesecake tse pampiring ea napkin bakeng sa ho tlosa mafura a mangata.

• chisi e nang le mafura a tlase - 500 g (430 Kcal),
• phofo - 120 g (392 kcal),
• mahe, li-pcs tse 2. - 86 g (135 kcal),
• oli ea limela - 34 g (306 Kcal).

Ho sebeletsa likuku tsa chisi ho khothalletsoa ka litholoana, monokotsoai. Kahoo, viburnum ke mohloli oa acid e ascorbic. Monokotšoai o bontšoa hore o sebelisoe ke batho ba nang le khatello e phahameng ea mali, hlooho e bohloko.

Tlhahlobo ea tsoekere ea lefu la tsoekere e khutlisetsa bakuli ba sa tsotelleng ba nang le mathata a hlobaetsang le a morao. Phekolo ea lefu lena ke ho laola tsoekere ea mali. Ntle le tsebo ea tšusumetso ea lintlha tse fapaneng ka tekanyo ea ho amoheloa ha lik'habohaedreite lijo, index ea bona ea glycemic, le khalori ea lijo, ho ke ke ha khoneha ho etsa taolo ea boleng. Ka hona, ho boloka boiketlo ba mokuli le ho thibela mathata a lefu la tsoekere.

Lik'habohaedreite le liprotheine

Liprotheine le lik'habohaedreite, e le karolo ea bohlokoa ea lijo, ho isa tekanyong e 'ngoe kapa e' ngoe li eketsa boemo ba tsoekere ea mali. Leha ho tlameha ho hlokomeloe hore mochini oa tšusumetso ea bona 'meleng o fapane.

Liprotheine ke liprotheine tseo e leng thepa e ikhethang ea kaho. Ke ho tsoa ho "litene" tsena hore motho o entsoe. Liprotheine, e le karolo ea bohlokoa ea methapo e ka hare ea mmele, li etsa tšebetso ea metabolic 'meleng.

Ntle le moo, mesebetsi e tšoaeang e fuoa protheine, e le motsoako oa tšebetso ea metabolic. Ke protheine ea methapo e tataisang e etsang mesebetsi ena. Tsena li kenyelletsa liprotheine tsa li-hormone. Li tsamaisoa ke mali, e laolang ho kenella ha lintho tse fapaneng ka plasma.

Mabapi le lefu la tsoekere, ntho e 'ngoe le e' ngoe e tla totobala hanghang ha re re insulin ke protheine ea "hormone" e laolang. Ka hona, ho bohlokoa haholo ho tlatsa 'mele oa motho ka lijo tsa protheine.

Lijo tse nang le protheine e ngata li kenyeletsa: lehe le tšoeu, tlhapi, likhoho, khomo, chisi.

Mabapi le lik'habohaedreite, ho na le maikutlo a fosahetseng a hore ke lijo tsa batho ba nang le lefu la tsoekere ba lokelang ho lokolloa ka ho feletseng ho lik'habohaedreite.

Ha re bua ka bohlokoa ba lik'habohaedreite bakeng sa ts'ebetso e felletseng ea 'mele, ho bohlokoa ho hlokomela hore ba putsa litšenyehelo tsa matla a motho ka 70%.

Polelo - motho ke monna ho monna, a ka hlahisoa ka botlalo ho bona.

Ho bula mohopolo ona, ho lokela ho hlakisoa hore, ho latela kotsi ea bona, lihlahisoa tsa lijo tse nang le lik'habohaedreite li ka aroloa ka lihlopha tse tharo tse nang le maemo, tse hanyetsanang le lefu la tsoekere ho isa maemong a fapaneng:

Mehlala ea mekhabiso e tlase-khalori

Bakeng sa batho ba nang le lefu la tsoekere, "lijo" li fetoha mofuta o mobe oa 'mala, o fella ka ho felloa ke tšepo, khatello ea maikutlo le ho nyahama. Kahlolo ena e ka baka pososelo le litšeho tse tšosang, ha ho sa na letho.

Lipheho tsa likhoho tse monate, lithuto tse ntle tsa pele, lijana tsa broccoli, kholifulawa, raese e sootho, perela ea perela, poone kapa oatmeal - tsena, ha u li sheba feela, lihlahisoa tse sa tsotelleng liatleng tsa moeki oa kichineng, eo mokuli e mong le e mong a ka bang lona, ​​e tla fetoha mesebetsi ea matsoho ea ho pheha .

Ho bohlokoa ka ho fetisisa, seo ke batlang ho se hatisa ke hore litlolo tsa lefu la tsoekere li bohlokoa haholo bakeng sa batho ba phetseng hantle.

Re tlo qala ho kenya takatso ea lijo hanghang, re bokella mesebetsi e boima ea matsoho le ho fana ka lijana bakeng sa lijana tse bonolo le tse monate (tse bonts'itsoeng ka linepe tse mebala-bala) bakeng sa lefu la tsoekere.

Pitsa e tsoang Italy

U rata tlhahiso ee - pizza bakeng sa batho ba nang le lefu la tsoekere? Ee, ee u utloile hantle - ke pizza.

Ebe u ngola risepe e bonolo le metsoako e phetseng hantle bakeng sa sejana sena se tsebahalang haholo.

Bakeng sa ho pheha, re sebelisa phofo e nang le index ea glycemic e tlase.

Bakeng sa nyeoe ena:

• phofo ea buckwheat - li-unit tse 50.
• chickpea phofo - 35 yuniti.
• phofo ea rye - likotoana tse 45.

Hlama: phofo ea rye - ligrama tse 150 + 50 dikgerama tsa buckwheat le phofo ea folaxe, phofo e omeletseng - halofo ea khaba, karoloana ea letsoai le 120 di ml tse metsi a futhumetseng. Hlohlelletsa metsoako eohle hantle. Bakeng sa ripening, beha lihora tse 'maloa ka sekotlolo se tlotsitsoeng ka oli ea meroho.

Kamora hore hlama e se e lokile, ha bophahamo bo habeli, bo e khumame ebe o bo tšela ka tsela eo pizza e tla apeha ka eona. Kenya ontong. Pheha ka ontong e futhumetseng ho likhato tse 220 bakeng sa metsotso e 5 ho fihlela mefuta e sootho e koahetsoeng ke lerootho.

Kamora moo, eketsa ho tlatsoa ka tekanyo efe kapa efe e lakatsehang ebe o baka metsotso e meng e 5 ho fihlela chisi e qhibilihe.

• khoho
• nama ea mohatla
• mussels
• sekepe sa leoatle
• eiee
• Tomoso
• pepere ea tšepe
• mehloaare kapa mehloaare
• li-mushroom tse ncha tsa mofuta ofe kapa ofe,
• cheese e thata

Sopho ea Tomoso ea Tomoso

Ho etsa lijo tsa mantsiboea tsa mofuta oa tsoekere ea tsoekere le hona ho bonolo.

Ho lokela ho hopoloa hore litlolo tsohle tsa lefu la tsoekere li thehiloe holima litšiea tse tharo, ka mokhoa o bonolo, li hahiloe ka melao e meraro ea mantlha:

• moro - nama ea khomo kapa khoho feela ka metsing a "bobeli",
• meroho le litholoana - li ncha ebile li se na poloko,
• lihlahisoa - feela ka index ea glycemic e tlase (eseng tse fetang 55 unit).

• mokopu - 500 g.,
• konofolo - li-clove tse 3,
• langa le le lej - 500 g, e lokiselitsoeng ho tamati e ncha e halikiloeng,
• letsoai la leoatleng - ho latsoa, ​​empa eseng ho feta khaba e le 'ngoe,
• oli ea limela (mohloaare) - 30 mg,
• makhasi a rosemary - halofo ea khaba,
• moro - 700 ml,
• pepere ea fatše - kotara ea tee.

1. E hloekisitsoe mme mokopu o khabisitsoeng hantle o tšeloa hanyane ka oli ea meroho.
2. Mona, konofolo le rosemary e kopantsoeng le tsona li romeloa mona.
3. Tomato puree e eketsoa mme ntho e ngoe le e ngoe e fuoa metsotso e 5.
4. Re hokahanya sehlahisoa se halikiloeng se felileng ka moro o belang, tlisa ho ea pheha. Tlosa mocheso - sopho e monate e loketse.
5. Ha o sebeletsa, o ka eketsa meroho.

Cauliflower Solyanka

Ho na le mefuta e fapaneng ea hodgepodge. Motsoako ona ke 'nete, eseng sopho.

• kholifolaoa - 500 g
• lieie - hlooho e le 'ngoe,
• Pepere ea Bulgaria - 1 pc.,
• langa le le lej - litamati tse khoriloeng tse tharo,
• lihoete - 1 pc.
• oli ea limela - tbsp tse peli. likhaba
• letsoai, linoko - ho latsoa.

1. Meroho le lieie li halikiloe, hlatsoa, ​​khabeloa khabeloa hofihlela o belisa mocheso o tlase metsotso e 5.
2. Mousse ea langa le le lej e eketsoa moo.
3. Cauliflower e hlophisoa ke li-inflorescence ebe e romeloa ho sechu ka meroho.
4. Sesebelisoa se tšeloa letsoai hanyane, ka ho eketsoa ha linoko.
5. Metsotso e 10 ka mor'a hore e kenngoe le ho fokotseha, e ka tšeloa tafoleng.

Eggplant ka lipitsa tse nang le nama le pepere ea peanut

Zucchini le li-eggplant li thusa haholo ho batho ba lefu la tsoekere.

Ho hlokahala haholo ho totobatsa index ea glycemic ea li-eggplant le litaba tsa bona tsa khalori, e leng likarolo tse 15 le 23 kcal ka ligrama tse lekholo, ka ho latellana. Ena ke pontšo e ntle feela, ho joalo bBatho ba Eggplant bakeng sa lefu la tsoekere la mofuta oa 2 ha ba monate ebile ha ba phetse hantle, empa hape ba phetse hantle haholo.

Eseng ba ntlo ea hau feela, empa le baeti ba tla leboha ho rarahana ha "mosebetsi ona o tsoileng matsoho".

• nama ea khomo - 300 g
• eggplant - 3 li-PC.,
• walnut (peeled) - 80 g.,
• konofolo - 2 li-clove tse kholo,
• phofo - 2 tbsp. likhaba
• lero la lemone - 1 tbsp. khaba
• oli ea limela - 2 tbsp. likhaba
• meroho - basil, cilantro, parsley,
• letsoai, pepere, linoko - ho latsoa,
• lipitsa - 2.

1. Khaola li-eggplant ka bolelele, u fafatse ka letsoai ebe u tlohela metsotso e 30 ho tima lehloeo.
2. Liea le Fry ea sejalo ka oli ea limela ka tlasa mocheso o phahameng.
3. Nate lekhapetla ho tsoa filiming, khaola ka lisenthimithara tse 1 le roll ka phofo.
4. Fry ka mokato o le mong, e le ho qoba ho ts'oaroa, o ka tlameha ho etsa sena ka mehato e mengata.
5. Ka seretse, silika linate ka letsoai kapa silila ka blender. Kenya lero la lemone le pepere, hlapolleloa ka metsi ho lumellana ha tranelate e bolila.
6. Tšela li-eggplant le nama ka lipitseng tse peli, tšela konofolo e khabisitsoeng, tšela ka spaghetti ea peanut, koala sekwahelo ebe o kenya ontong e batang. Ho hlokahala ovuni e batang e le hore lipitsa li se ke tsa roba ka lebaka la phapang ea mocheso.
7. Pheha sejana bakeng sa metsotso e 40 ka mocheso oa likhato tse 200.
8. Fafatsa ka litlama pele o sebeletsa.

Sopho e batang ea gazpacho ea Spain

Tsela ena e bonolo e tla khahla haholo ho batho ba nang le lefu la tsoekere mocheso oa sultry - sejana se khathollang, se tonic le se phetseng hantle.

• tamati - 4 li-pcs.,
• likomkomere - 2 likhomphutha.,
• Pepere ea Bulgaria - 2 likhomphutha.,
• onion - 1 pc.,
• konofolo - 2 li-clove,
• oli ea mohloaare - likhaba tse 3,
• viniga ea veine - thispone e 1,
• marang-rang a bohobe ba Borodino - likotoana 4-5,
• letsoai, linoko, pepere, parsley, basil - ho latsoa.

1. Peel theohile scalded langa le le lej e belisitsoeng, o ba buse ka li-cubes.
2. Re hloekisa likomkomere le ho li kha.
3. Khethisa pepere ea tšepe hore e be likotoana tse nyane.
4. Lihlahisoa tsohle tse khethiloeng, ho kenyelletsa le konofolo, li fetisoa ka blender.
5. Kenya meroho e khabeloang hantle ebe ue romella ka lihora tse 3 sehatsetsing.
6. Pele o sebeletsa, eketsa marang-rang a sopho.
7. Ho feto-fetoha ha sejana ho ka fetoloa ka ho eketsa lero la tamati le sa tsoa lokisoa.

Li-pancake li loketse sopho ea tsoekere haholo. Li ka sebeletsoa ka thoko 'me e le tlatsetso ea thupelo ea pele.

• phofo ea bo-rye - senoelo se le seng,
• zucchini - 1 pc.,
• lehe - 1 pc.,
• parsley, letsoai, linoko, litlama - ho tatso ea hau.

1. Peeled zucchini khaba.
2. Kenya lehe, litlama tse khethiloeng, letsoai le linoko moo.
3. Fritters li halikiloe ka oli ea meroho. Le ha ho le joalo, li-pancake tse nang le steamer li tla ba molemo ho motho ea nang le lefu la tsoekere.
4. Haeba ho hlokahala, zucchini e ka nkeloa sebaka ke phofo ea rye le kefir ka tekanyo ea 3: 1.

Fish casserole le raese

Lijo tsena li tla ba tse loketseng 'me li tla natefeloa ke litho tsohle tsa lelapa bakeng sa lijo tsa motšeare le tsa mantsiboea.

• litlhapi tse mafura - 800 g.
• raese - likhalase tse peli,
• lihoete - 2 likhomphutha.,
• Letsoai le bolila (le mafura a tlase) - supuni tse 3,
• anyezi - 1 hlooho,
• oli ea limela, letsoai le linoko.

1. Pheha litlhapi esale peleka ho e khaola likotoana tse tšesaane.
2. Kopanya eiee e halikiloeng le lihoete le tlhapi, e belise metsotso e 10 ka oli ea meroho ka metsi.
3. Ka tlase ho hlobo beha halofo ea raese, e hlatsoitsoe hantle le ho phehiloeng.
4. Raese e tlatsitsoe ka tranelate e bolila ebe ho hlahisoa lihlahisoa tse entsoeng ka eona.
5. Lirollo tse ling kaofela li beha holimo, e fafatsoa ka chisi e halikiloeng.
6. Sesebelisoa se beoa metsotso e 20 ka ontong, se futhumaletsoeng ho likhato tse 210.
7. Kamora ho etsoa ha serethe sa khauta, sejana se se se loketse.

Litlhapi tse khubelu tse phehiloeng ka foil

Ena ha se risepe e bonolo feela ea botsitso, empa hape le sejo se monate se monate le se monate se ka kenyelletsoang ka katleho lenaneng la matsatsi a phomolo a batho ba lefu la tsoekere.

• tlhapi e khubelu (fillet kapa steak) - li-4 likhomphutha.,
• lekhasi la bay - 3 li-pcs.,
• Lemon - 1 pc.,
• onion - 1 pc.,
• letsoai le linoko ho latsoa.

1. Likotoana tse qotsitsoeng tlhapi e khubelu e beoa holim 'a foil e fafalitsoeng le eiee, e halikiloeng meheleng e mene.
2. Lemone, e khaotsoe meheleng le lekhasi la bay, e beoa moo "ho tšehelitsoeng".
3. Sejana se holimo se tšeloa ka lero la lemone.
4. Litlhapi li koetsoe ka thata ka foil mme li romeloa ka ontong ka metsotso e 20, pele e ne e futhumetse ho likhato tse 220.
5. Kamora ho pholile, sejana se beoa lipolaneng tse fapaneng, tse fafalitsoeng ka litlama ebe li sebeletsoa tafoleng.

Squash caviar

Zucchini caviar e nepahetse joalo ka sejana sa lehlakoreng sa batho ba lefu la tsoekere.

• zucchini - li-pcs tse 2.,
• hlooho e le 'ngoe,
• lihoete - li-pcs tse 1-2.,
• pure puree - tamati tse 3 (mashed),
• konofolo - li-clove tse 2-3,
• letsoai, linoko - ho latsoa.

1. Lithako tse nang le meroho e hloekisitsoe hantle.
2. Ebe li hlatsoa ka pane e chesang, e kenyellelitsoeng ka oli ea meroho.
3. Kamora ho pholile, lihlahisoa tse nang le halofo e felileng li hatakeloa ka blender, lero la puree le kenyelletsoa ho tsona ebe li fuoa metsotso e meng e 15.
4. Lijana li phehoa chamil tafoleng.

Chocolate Ice Cream le Tropicano Avocado

• li-oranges - 2 likhomphutha.,
• avocado - 2 likhomphutha.,
• stevia kapa stevioside - 2 tbsp. likhaba
• linaoa tsa cocoa (likotoana) - 2 tbsp. likhaba
• cocoa (phofo) - 4 tbsp. likhaba.

1. Li-ruble zest.
2. Sesebelisoa sa lamunu se halikiloeng.
3. U sebelisa blender, kopanya metsoako: lero, makhasi a avocado, stevioside, phofo ea cocoa.
4. Tšela boima bo hlahisoang khalase ea polasetiki, eketsa likhaba tsa linaoa tsa cocoa, fafatsa ka zest ebe u li romella sehatsetsing.
5. Sessert e monate e loketse hora. Baeti ba thaba le uena.

Jelly ea Strawberry

• fragole - 100 g
• metsi - 0.5 l.,
• gelatin - 2 tbsp. likhaba.

1. Soak pele gelatin.
2. Tšela fragole ka saucepan, eketsa metsi ebe u pheha metsotso e 10.
3. Tšela gelatin ka metsing a belang a fragole mme o phehe hape ho pheha hape. Tlosa monokotšoai o phehiloeng.
4. Ka hlobo e lokiselitsoeng pele, beha fragole e ncha, khaola bolelele ebe o tšela ka decoction.
5. Lumella ho pholile bakeng sa hora le sehatsetsi - kamora ho netefatsoa, ​​sopho e se e loketse.

Litholoana le Smoothie ea Meroho

• apole - 1 pc.,
• mandarin kapa 'mala oa lamunu - 1 pc.,
• lero la mokopu - 50 gr.,
• linate, lipeo - 1 khaba,
• leqhoa - 100 g.

Ho pheha:

1. Potlakisa ka blender ebe u otla ka botlalo: apole e khabisitsoeng, lamunu, lero la mokopu, leqhoa.
2. Tšela khalase e pharaletseng. Fafatsa ka peo ea kharenate, linate tse khotsoeng kapa peo.
3. Litholoana tse ling li ka sebelisoa e le lifilimi, empa kamehla li na le index e tlase ea glycemic.

Curd Souffle

• chisi e nang le mafura a tlase (eseng tse fetang 2%) - 200 g ,.
• lehe - 1 pc.,
• apole - 1 pc.

1. Hlakileng le ho rema apole.
2. Kenya likarolo tsohle ka sekotong ebe u kopanya ka botlalo le blender.
3. Hlophisa ka makotikoti a manyane bakeng sa ho pheha microwave.
4. Pheha ka matla a phahameng bakeng sa metsotso e 5.
5. Tlosa ka ontong, fafatsa ka sinamone mme o tlohelle e fole.

Apricot Mousse

• liapole tse se nang peo - 500 g.,.
• gelatin - 1.5 tsp
• orange - 1 pc.,
• lehe la likoekoe - li-5 likhomphutha.
• metsi - a etsang dilitara tse 0.5.

1. Soak gelatin o khella linate tsa lamunu.
2. Tšela liapolekose ka metsi, beha mollo le ho sesa metsotso e 10.
3. Pholile, otla boima kaofela ka blender ho fihlela e khoptjoa.
4. Fafatsa lero ka halofo ea lamunu.
5. Beat mahe ka thoko, eketsa gelatin moo ebe o kopanya ka botlalo.
6. Kopanya likarolo tsohle, eketsa zest ea orange. Tšela ka likhoele le sehatsetsi ka lihora tse ngata ho fihlela se tiisitsoe.

Lijo tse fanang ka phepo e nepahetseng bakeng sa batho ba nang le lefu la tsoekere ha se feela tlatsetso lenaneong la kalafo - ke tsoelo-pele ea bophelo, bo hlasimolohileng, bo tletse maikutlo le maikutlo a matle.

U ka ja joang le lefu la tsoekere

Haeba ngaka e hlahloba mofuta oa bobeli oa lefu la tsoekere, motho o lokela ho lekola lijo tsa hae mme a qale ho ja ka ho leka-lekana. Lijo tse sebelisoang li lokela ho ba le limatlafatsi tsohle tse hlokahalang.

Lingaka li khothaletsa ho ja hangata, makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi, ka likarolo tse nyane. Lijo tse nang le mafura le tse halikiloeng ka oli li lokela ho qheleloa ka thoko lijong kamoo ho ka khonehang. Nama le tlhapi li lokela ho khethoa tse nang le mafura a tlase.

Palo e ngata ea meroho e lokela ho kenyelletsoa lethathamong letsatsi le leng le le leng, haholo-holo ha mokuli a le motenya. Mofuta ona oa sehlahisoa o na le li-fiber le livithamini tse ngata, ka lebaka leo ho na le phokotseho ea index ea glycemic ea lijana tsohle tse jeoang ka nako e le ngoe meroho.

• Ho etsa phepo bakeng sa beke kaofela, ho bohlokoa ho itloaetsa mohopolo o joalo ka yuniti ea bohobe Letšoao lena la palo ea lik'habohaedreite li ka kenyelletsa 10-12 g ea tsoekere, ka hona, batho ba nang le tlhahlobo ea lefu la tsoekere ea 2 kapa mofuta oa 1 ha baa lokela ho ja likarolo tse fetang 25 tsa bohobe ka letsatsi. Haeba o ja makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi, o ka ja boholo ba 6 XE ka lijo.
• Ho bala palo e hlokahalang ea likhalori lijong, o boetse o hloka ho nahana ka lilemo, boima ba lefu la tsoekere, ho ba teng ha boikoetliso ba 'mele. Haeba ho le thata ho uena ho etsa lethathamo la lijo hantle, o ka batla setsebi sa phepo e nepahetseng bakeng sa likeletso.

Batho ba nonneng ho feta tekano ba hloka ho ja meroho e mengata le litholoana tse sa jeoang letsatsi le leng le le leng, haholo-holo lehlabula. Lijo tse mafura le tse tsoekere ha lia lokela ho kenyelletsoa lijong ka hohle kamoo ho ka khonehang.

Motho o mosesane haholo, ho fapana le moo, o lokela ho eketsa likhalori tsa lijana e le hore a tloaele boima ba 'mele le metabolism' meleng.

Se ka jang le se ka se jeoang ke lefu la tsoekere

Litsebi tsa lefu la tsoekere li hloka ho khetha lijo tse bobebe le tse matlafatsang tse nang le index e tlase ea glycemic. Ha u rekisoa u ka fumana bohobe bo khethehileng ba lijo tse entsoeng ka phofo e tala ea konkreite, e lumelletsoe ho ja lijo tse sa feteng 350 g ka letsatsi. Lenane la glycemic la sehlahisoa sena ke li-unit tse 50, le bohobe bo nang le makala a 40 - 40.

Ha u lokisa li-porridge tse thehiloeng metsing, ho sebelisoa buckwheat kapa oatmeal. Lijo tsa meroho li lokiselitsoe hamolemo ka ho kenyelletsoa ha koro (likarolo tsa GI 45) le harese ea perela e nang le likarolo tsa GI 22, li bohlokoa haholo.

Sopho ea batho ba nang le lefu la tsoekere e phehiloe motheong oa meroho, habeli ka beke e lumelloa ho pheha sopho ka moro o nang le mafura a tlase. Meroho e jeoa hamolemonyana, e phehiloeng le sechu. Meroho ea bohlokoa ka ho fetisisa e kenyelletsa hop, zucchini, litlama tse ncha, mokopu, li-eggplant, tamati. Salads li khothalletsoa ho nela ka oli ea meroho kapa lero le lecha le halikiloeng.

1. Sebakeng sa mahe a likhoho a nang le GI ea li-unit tse 48, ho molemo ho kenyeletsa likoekoe lenaneng, li ka jeoa ka bongata bo sa feteng likarolo tse peli ka letsatsi. Ho tloha mefuteng e fapaneng ea nama khetha mefuta ea lijo - mmutla, likhoho, nama ea khomo e halikiloeng, e halikiloe, e phehiloe le ho fuoa sechu.
2. Lihlahisoa tsa linaoa le tsona li lumelloa ho jeoa. Ho monokotsoai, ho lula ho khethoa mefuta e mengata ea acidic, hobane e monate e na le index e phahameng ea glycemic ka lebaka la tsoekere e ngata. Monokotšoai o jeoa hamonate ka ho fetisisa, o boetse o entsoe ka litholoana le lijo tse tsoekere tse sebelisang monko o monate.
3. Tee e tala e nkuoa e le seno se bohlokoa ka ho fetisisa, ho kenyelletsa le ho kgothaletsoa ho pheha compote ka tlatsetso ea lirope tsa rose. Sebakeng sa tsoekere, ho sebelisoa tsoekere e ncha nakong ea ho hlophisoa ha lijana tse tsoekere, har'a tsona Stevia ke sesebelisoa sa boleng bo holimo le se phahameng ka ho fetisisa.
4. Ho tsoa ho lihlahisoa tse lebisitsoeng tsa lebese, o ka ja khalase e le 'ngoe ka letsatsi la yogurt, kefir, index ea glycemic eo e leng likarolo tse 15. Joalo ka khetho, chisi ea ntlo ea likhoele e nang le index ea glycemic ea li-unit tse 30 e eketsoa lijong, e lumelloa ho se je tse fetang 200 g ea sehlahisoa sena ka letsatsi. Oli efe kapa efe e ka jeoa feela ka bongata, boholo ba 40 g ka letsatsi.

Ho ka ba molemo haeba u hana ka ho feletseng ho tsoa ho li-pastry le linoko tse phahameng, khalori, nama ea mafura, lino tse tahang, linoko, marinade, litholoana tse monate, liswisi, chisi e mafura, ketchup, mayonesi, lijo tse halikiloeng le tse tsoekere, sopho e tsoekere, soseji, soseji nama e mafura kapa moro oa tlhapi.

Ho lekola palo ea lijo tse jeoang ka letsatsi le boleng ba phepo e nepahetseng, batho ba nang le lefu la tsoekere ba kenya lethathamo la diary, tse bontšang hore na ke lijo life tse ileng tsa jeoa ka letsatsi le fanoeng. Ho ipapisitsoe le lintlha tsena, kamora ho etsa tlhahlobo ea mali bakeng sa tsoekere ea mali, u ka hlahloba hore na phepo e matlafatsang ea 'mele e ama' mele hantle hakae.

Hape, mokuli o bala palo ea li-kilocalories le likarolo tsa bohobe tse jeoang.

Ho etsa lethathamo la lijo tsa beke

E le ho etsa lethathamo la lijo ka nepo, mokuli o lokela ho ithuta le ho khetha mekhabiso ea lijana tse nang le lefu la tsoekere la mofuta oa 2 letsatsi le leng le le leng. Khetha lijana hantle ho tla thusa tafoleng e ikhethang, e bonts'ang index ea lihlahisoa tsa glycemic.

Motho e mong le e mong ea sebeletsang sejana se seng le se seng a ka ba boima ba 250 g, tekanyo ea nama kapa tlhapi ha e sa feta 70 g, karolo ea meroho e halikiloeng kapa litapole tse khotliloeng ke 150 g, senkgwa se boima ba 50 g, mme bophahamo ba mokelikeli o fe kapa o fe o sa feteng khalase e le 'ngoe.

Ho latela Tlhahiso ena, ho ja lijo tse nang le lefu la tsoekere letsatsi ka leng. Ho etsa hore ho be bonolo ho utloisisa hore na o ka kenyelletsa'ng lethathamong la lijo tsa hoseng, lijo tsa motšeare, lijo tse bobebe tsa mantsiboea le lijo tsa mantsiboea, o ka nahana ka lijo tse ka bang beke le beke bakeng sa batho ba nang le lefu la tsoekere la pele kapa la bobeli.

• Hercules porridge e nang le botoro e nyane, lihoete tse ncha tse halikiloeng, bohobe le litholoana tse halikiloeng ntle le tsoekere li fuoa lijo tsa hoseng.
• Tee ea limela le litholoana tsa morara li fumaneha lijo tsa mots'eare.
• Bakeng sa lijo tsa motšeare, ho khothalletsoa ho pheha sopho ntle le letsoai, salate ea meroho e sa tsoa khuoa e nang le sengoathoana sa nama, bohobe le lero la berry.
• Bakeng sa lijo tsa mots'eare, sebelisa apole e tala le tee.
• Bakeng sa lijo tsa mantsiboea, o ka pheha chisi e nang le mafura a tlase ka bohobe le compote.
• Pele u robala. U ka noa khalase ea yoghurt.

1. Hoseng ba ja lijo tsa hoseng ka meroho e khabetsoeng, patst ea tlhapi e nang le bohobe, seno se sa lomosoang.
2. Bakeng sa lijo tsa hoseng, u ka natefeloa ke meroho e halikiloeng le chicory.
3. Lijo tsa motšehare le sopho e entsoeng ka leanse le tlatsetso ea tranelate e bolila, nama e halikiloeng ka bohobe, sopho ea tsoekere, metsi.
4. E-ba le seneke sa chisi ea chisi le seno se nooang. Sejo se seng se sebetsang ke serum ea mofuta oa 2 lefu la tsoekere.
5. Lijo tsa mahe ke mahe a belisitsoeng, li-cutlets tse entsoe, bohobe bo nang le tsoekere, tee e sa lomosoang.
6. Pele u robala, u ka noela khalase ea ryazhenka.

• Bakeng sa lijo tsa hoseng tsa pele, o ka sebeletsa li-buckwheat, chisi e nang le mafura a tlase, bohobe, tee e sa koaeloang.
• Bakeng sa lijo tsa motšehare, noha lino-mapholi tsa litholoana kapa compote.
• Ho ja ka sopho ea meroho, khoho e phehiloeng, bohobe, o ka sebeletsa apole e tala le metsi a nang le liminerale.
• Ha e le seneke sa lijo tsa motšehare, sebelisa apole e tala.
• Bakeng sa lijo tsa mantsiboea, o ka pheha meroho e phehiloeng ka lisosa tsa nama. Koro e phehiloeng, fa bohobe le compote.
• Pele u robala, noa yogurt e nang le mafura a mangata.

1. Bakeng sa lijo tsa hoseng, ba ja lierekisi tsa raese tse nang le linaoa, selae ea chisi e ncha, bohobe, ba noe seno ho tsoa ho chicory.
2. Bakeng sa lijo tsa hoseng, ho etsoa salate ea litholoana ea lamunu.
3. Bakeng sa lijo tsa motšehare, sopho ea meroho, sechu sa meroho se entsoeng ka sechu, bohobe le jellyse lia tšeloa.
4. U ka khona ho loma ho ja le litholoana tse halikiloeng le tee e bolila.
5. Lijo tsa mantsiboea, tlhapi e thuntsoeng, bohobe ba matlapi, tee e sa jeloang.
6. Pele ba robala, ba noa kefir.

• Bakeng sa lijo tsa hoseng tsa pele, o ka pheha salate ea lihoete le liapole tse tala, chisi e nang le mafura a tlase, bohobe, tee e sa lomeloang.
• Lijo tsa mots'eare li kanna tsa ba le litholoana le metsi a nang le liminerale.
• Ja lijo tse nang le sopho ea tlhapi, sechu sa zucchini, khoho e belisitsoeng, bohobe, lino tse tahiloeng.
• Salate ea khábeche le tee e sa jeoang li tšeloa tee tee.
• Bakeng sa lijo tsa mantsiboea, o ka pheha li-buckwheat, hop e bopehileng, ba tšeloa bohobe le tee ntle le tsoekere.
• Pele o robala, noa khalase ea lebese la skim.

1. Lijoa tsa hoseng li ka kenyelletsa oatmeal, salate ea karoti, bohobe le chicory ea hang-hang.
2. Salate ea Citrus le tee e se nang tsoekere e tšeloa lijo tsa motšehare.
3. Bakeng sa lijo tsa motšehare, pheha sopho ea noodle, sebete se tšetsoeng, pheha raese e nyane, tšela bohobe le litholoana tse halikiloeng.
4. Bakeng sa monko, o ka ba le salate ea litholoana le metsi a liminerale ntle le khase.
5. Bakeng sa lijo tsa mantsiboea, o ka sebeletsa pepere ea harese ea harese, sechu sa zucchini, bohobe, tee ntle le tsoekere.
6. Pele u robala, noa yogati.

• Bakeng sa lijo tsa hoseng, ba ja li-buckwheat, siling ea chisi e sa tsoa khuoa, salate ea li-beets tse halikiloeng, bohobe, seno se sa noeloang.
• Lijoa tsa hoseng li ka 'na tsa e-ba le litholoana le chicory e sa lomosoang.
• Bakeng sa lijo tsa motšehare, ba etsa sopho ea legume, khoho ka raese, li-eggplant tse halikiloeng, 'me ba phehela bohobe le lero la cranberry.
• Thapama u ka ba le seneke se nang le litholoana tsa lamunu, seno se se nang veine.
• Bakeng sa lijo tsa mantsiboea, o ile a sebelisa mokopu phofo, cutlet, salate ea meroho, bohobe, tee e sa lomeloang.
• Bosiu u ka noela khalase ea ryazhenka.

Ena ke sejo se lekanyelitsoeng bakeng sa beke, seo u ka se fetolang haeba ho hlokahala ka monahano oa hau. Ha o etsa lethathamo la lijo, ho bohlokoa hore u se lebale ho kenyelletsa meroho e mengata kamoo ho ka khonehang, haholoholo haeba o nonne haholo. Hape, u se ke ua lebala hore ho bohlokoa ho kopanya lijo le boikoetliso le lefu la tsoekere.

Ke lijo life tse nang le phepo e ntle bakeng sa lefu la tsoekere tse tla hlalosoa ke setsebi ho tsoa video ho sengoloa sena.