Tafole ea Lijo No. 9 lijo tsa tsoekere bakeng sa beke

Sehloohong sena u tla ithuta:

Ngaka e tsebahalang ea gastroenterologist ea mehleng ea hae M. Pevzner, ha a se a hlahlobisitse tlhoko ea lethathamo la kalafo bakeng sa bakuli ba nang le lefu le itseng, o thehile mefuta e 15 ea lijo tsa phepo, ho latela mafu a bakuli. Letlapa la 9 kapa la lijo No. 9 le etselitsoe bakuli ba nang le lefu la tsoekere, le kopanang le melao-motheo eohle ea phepo ho bakuli ba nang le lefu lena.

Lijo No. 9 li kenyelletsa ho ja lijo tse nang le index e tlase ea glycemic (ke hore, e sa lebiseng litekanyetsong tsa tsoekere e potlakileng le e phahameng ea mali). Hape, lijo tsena li thusa ho fokotsa boima ba 'mele bo feteletseng, ka lebaka la thibelo ea ts'ebeliso ea lik'habohaedreite tse se nang thuso.

Litsing tsohle tsa bongaka, joalo ka sepetlele kapa spa, baoki ba phepo, ntle le phepo e akaretsang ea bongaka, pheha mokhoa oa ho ja oa lijo No. 9. Ho bontšoa batho bohle ba nang le lefu la tsoekere le prediabetes. Lijo tsena li boetse li khothalletsoa ke ngaka ea hau hore e lumellane le lapeng.

Melao-motheo ea phepelo ea lijo No. 9

Lijo No. 9 ke li-carb tse tlaase le khalori e tlase, ka lebaka la thibelo tšebelisong ea lik'habohaedreite tse bonolo le mafura a liphoofolo. Melao-motheo ea phepo ena e tjena:

ho fokotseha ha lijo tsa khalori ho 1700-2000 kcal ka letsatsi,
Lijo tse 5,6 tse nngoe le tse ling lihora tse 2,5 ho isa ho tse,
ho hana ka botlalo ho ja lijo tse halikiloeng, tse nokiloeng ka linoko, tse letsoai, linoko, lijo tse tsubiloeng,
motheong oa lijo e lokela ho ba meroho e nang le mafura a mangata, nama - e le mohloli oa protheine, le lijo-thollo ka mokhoa oa sejana se lehlakoreng le lijo tsa hoseng, e le mehloli ea lik'habohaedreite.
ho khothaletsoa mekhoa ea ho pheha ka bonolo: ho utsoa, ka ontong kapa ho phehiloeng,
Ho hana ho noella lino tse ngata.
tšebeliso e fokolang ea lijo tse nang le mafura a liphoofolo - cholesterol,
ho kenyelletsoa ha tšebeliso ea mefuta eohle ea lijo tse potlakileng tse nang le lik'habohaedreite le mafura a mangata,
tekanyo e lekaneng ea letsoai le sebelisoang ka letsatsi ha le fetang ligrama tse 12,12,
ho nwa metsi a hloekileng bonyane 30 di ml ka boima ba kilo e le ngoe (boima ba 1.5-2.0).

Lijo No. 9 li kopana le litlhoko tsohle tsa bakuli ba nang le lefu la tsoekere mme ke karolo ea kalafo e lokelang lefu lena. Lijo tsena li thusa ho nolofatsa boemo ba tsoekere ea mali, li thibela nts'etsopele ea mathata a lefu la tsoekere, li etsa hore tšilo ea lijo li be matla le ho ntlafatsa bophelo ba motho.

Ke ja lijo life ka palo ea lijo tsa 9?

Ho joalo, tafoleng ea 9 e beha thibelo ea lijana tse ngata tse u li ratang le tseo u li ratang haholo, ntle le moo ho bonahala ho le thata ho nahana ka lijo tsa hau. Empa, ha u li lahla, u ka lelefatsa nako ea bophelo ba hau ka kutloisiso ea nnete ea lentsoe. U hloka ho rata lijo tse phetseng hantle, fumana mekhoa e loketseng le e loketseng ea ho pheha, ka mantsoe a mang, fetola mofuta oa hau oa ho ja hore o be o nepahetseng.

Ho na le litlhoko tse itseng bakeng sa lihlahisoa tse lokelang ho etsa hore ho be le lijo tsa bakuli ba nang le lefu la tsoekere. Lihlahisoa tse latelang li lumelloa:

Nama. Mefuta e fokolang ea nama le likhoho tsa nama e tlase: khoho, mohatla, mmutla, nama ea khomo, nama ea kolobe e phehiloeng, e halikiloeng, e besitsoeng kapa e jeloe.
Litlhapi tsa leoatleng le tsa noka, tse phehiloeng kapa tse phehiloeng ntle le marinade, lijo tse tsoang leoatleng.
Lithollo tsa lijo-thollo le lijo-thollo: oatmeal, buckwheat, quinoa, porridge ea barele.
Lihlahisoa tsa lebese: yogati e nang le mafura a tlase, chisi ea chisi, lebese, tranelate e bolila, kefir, chisi e tšoeu: Adyghe, suluguni, Feta, chisi e nang le letsoai le tlaase.
Meroho eohle e lumelletsoe ho sebelisoa haeba mokhoa oa ho pheha o phehile, ho tsamaisa, ho baka, ho sesa. Mokhelo ke litapole, li-beet mme li lumelloa ka bongata bo fokolang feela.
Litholoana le monokotsoai ha lia lumelloa ho se monate haholo ebile li le ngata haholo: liapole, lipere, lilamunu, litholoana tsa morara, fragole, li-currants, cranberries.
Lihlahisoa tsa bakery: bohobe kapa bo-rye bo bongata ka bongata.
Porridge e entsoeng ka lijo-thollo tse metsi kapa lebese le nang le liperesente tse nyane tsa mafura (ho fihlela ho 1.5%).
Li-sopho leha e le life tsa moro oa bobeli ntle le ho li halika.
Paseka e thata.
Linaoa ka bongata bo fokolang (lierekisi, linaoa, lierekisi).
Mahe a lumelloa ka bongata ba 1 pc. ka letsatsi.
E fepa ka bongata bo sa lekanngoeng.
Tee e ntšo le e tala, kofi, cocoa ntle le tsoekere.

Lethathamo lena la lihlahisoa le ka utloahala le inyenyefatsa, empa ha e le hantle ha ho joalo. O ka khelosa lijo ka ho kenyelletsa li-casseroles tse fapaneng, soufflés le li-smoothie ho eona, tse tla nkela li-pastry tse tloaelehileng ho motho e mong le e mong, likuku le lihlahisoa tse ling tsa bakery le confectionery.

Hoa hlokahala ho theha lijo tsa hau ho tsoa ho lik'habohaedreite le lik'halori. Lenaneo le hlophisitsoeng hantle le kopana le litakatso tsa motho ka mong, lilemo, boemo ba ho ikoetlisa le ho teba ha lefu lena.

Melao e akaretsang

Ke eng lefu la tsoekere 'me ho fanoa ka lijo life bakeng sa lefu lee? Lefu la tsoekere ke lefu le hlahang ha pancreatic e sa lekana. Hangata e ba le tšebeliso ea lefutso, 'me e' ngoe ea lisosa tsa kholo ea eona ke ho ja ho feta tekano, tšebeliso e ngata ea mafura le lik'habohaedreite tse bonolo. Boloetse bona bo ipapisitse le mathata a metabolism ea carbohydrate: ho monya hantle tsoekere ka lisele, ho eketseha ha eona ho tsoa mafura, liprotheine le glycogen sebete.

Ka lebaka leo, ho na le keketseho ea tsoekere ea mali le boikemisetso ba eona ba ho ntša moroto. Litsebi tsa lefu la tsoekere le tsona li tšoauoa ka metabolism e fokotsang mafura le ho bokellana ha lihlahisoa tsa mafura a oxidation maling - mele ea ketone.

Lefu la tsoekere le Rarahaneng atherosulinosis, mafura a sebeteTšenyo ea menoana. Phepo e nepahetseng ke sesosa sa phekolo ea mofuta o bonolo oa bokuli, ntlha ea mantlha ho lefu la tsoekere le itekanetseng mme ho hlokahala - bakeng sa kalafo ea mefuta e matla ha o ntse o nka insulin le lithethefatsi tsa molomo tsa hypoglycemic.

Bakuli ba abetsoe ho ja. Lenane la 9 ho latela Pevzner kapa mefuta ea eona. Lijo tsena tsa bongaka li fana ka tumello ea metabolism ea carbohydrate, mme lijo tse nang le phepo e nepahetseng li thibela metabolism ea mafura. Tafole ea Lijo No. 9 e tšoauoa ka matla a fokotsehileng ka lebaka la phokotso e kholo ea lik'habohaedreite (habonolo li-digestible, bonolo) le mafura. Tsoekere, confectionery ha e khetholloe, letsoai le k'holeseterole. Tekanyo ea protheine e kahare ho maemo a mmele. Phekolo ea kalafo e laetsoe ke ngaka, ho latela tekanyo hyperglycemia, boima ba mokuli le maloetse a amanang le ona.

Ka boima bo tloaelehileng, takatso ea khalori ea letsatsi le letsatsi ke 2300-2500 kcal, liprotheine tse 90-100 g, mafura a 75-80 g le lik'habohaedreite tse 300-350 g, tseo ka kutlo ea ngaka li abeloang lipakeng tsa lijo le bohobe kapa lijo-thollo le meroho.

Bohlokoa haholo ke phepo e nepahetseng ha e kopantsoe le feta. Ho fokotsa boima ba 'mele ho ama lefu la tsoekere - ho fokotseha ha maikutlo ho insulin. Ka boima bo feteletseng, dikahare tsa khalori li fokotseha ho 1700 kcal ka lebaka la thibelo e kholo ea lik'habohaedreite ho isa ho 120 g ka letsatsi. Tabeng ena, mokuli o fumana protheine e 110 g le mafura a 80 g. Mokuli o boetse o bonts'a ho laolla lijo le matsatsi.

Lijo tsa tafoleng No. 9 ho lefu la tsoekere bonolo e bolela ho kenyelletsoa ha lik'habohaedreite tse bonolo (tse bonolo):

tsoekere
ho boloka, jams,
Confectionery
ice cream
syrups
litholoana tse ntle le meroho,
bijoux
bohobe bo bosoeu.

Ho khothalletsoa ho fokotsa kapa ho khetholla:

litapole e le sehlahisoa se chesang haholo,
lihoete (ka mabaka a tšoanang)
tamati ka lebaka la boleng bo phahameng ba tsoekere,
Li-beet (li na le index e phahameng ea glycemic, kamora ts'ebeliso ea eona ho na le ho putlama maemong a tsoekere ea mali).

Kaha phepo e nepahetseng tsoekere e thehiloe thibelong ea lik'habohaedreite, ho bohlokoa hore u khethe litholoana esita le index ea glycemic (GI) ho isa ho 55: morara, liapolekose, apricots, ciliegia, liapole, cranberries, liperekisi, li-cherries, sea buckthorn, li-currants tse khubelu, li-gooseberries. Empa le tsona litholoana tsena li lokela ho jeoa ka bongata bo fokolang (karolo e fihlang ho 200 g).

Ha o sebelisa lijo tse nang le GI e phahameng, maemo a tsoekere ea mali a nyoloha haholo, e leng se bakang tlhahiso e eketsehileng insulin. Hape ho lokela ho tsotelloa hore kalafo ea mocheso oa meroho e eketsa GI, ka hona, li-zucchini, li-eggplant le hop li ka ama maemo a tsoekere hampe.

Ho tlameha ho hopoloa hore tsoekere le lihlahisoa tsa eona ha li kenyelletsoe ka tekanyo e fokolang ea lefu lena, le khahlano le semelo sa kalafo ea insulin bakeng sa mellitus e leka-lekaneng le e matla, 20-30 g ea tsoekere e lumelletsoe. Kahoo, tafole ea kalafo e fetoloa ke ngaka ho latela botebo ba lefu lena, botebo ba mosebetsi oa mokuli, boima, lilemo le kalafo ea insulin. Sena se etsoa ka ho laola dikahare tsa lik'habohaedreite.

Maemong ohle, etsa bonnete ba hore o kena lijong:

eggplant
lettuce le khubelu ka lebaka la litaba tse phahameng livithamini,
mokopu (e thusa ho fokotsa tsoekere)
zucchini le squash, tloaelehileng carbohydrate metabolism,
lihlahisoa tsa lipotropic (chisi ea chisi, oatmeal, soya).

Kaha lik'habohaedreite li tlameha ho ba teng lijong le ho fana ka 55% ea matla a letsatsi le letsatsi, mehloli ea lik'habohaedreite tse nkiloeng butle ka fiber ea phepo e lokela ho kenyelletsoa: bohobe ba Wholemeal, legumes, lijo-thollo ka botlalo, meroho, litholoana.

Ho bohlokoa hore u khomarele phepelo e latelang ea boleng ba lijo:

20% - e lokela ho ba bakeng sa lijo tsa hoseng,
10% bakeng sa lijo tsa mots'eare
30% bakeng sa lijo tsa mots'eare
10% - lijo tse bobebe mantsiboea,
20% - lijong tsa mantsiboea,
10% bakeng sa lijo bosiu.

Lijo li kenyeletsa xylitol, fructose kapa sorbitol ka lebaka la palo e felletseng ea lik'habohaedreite. Bakeng sa tatso, sessert e lumelloa ho eketsa saccharin.

Xylitol ka monate, e lekana le tsoekere e tloaelehileng mme lethal dose la eona la letsatsi le letsatsi ha le fetang 30 g.

Fructose e na le k'halori e tlase le GI e tlase, ha e le tsoekere habeli joaloka tsoekere, kahoo ho eketsa 1 tsp ho lekane. ka tee. Ka lijo tsena, letsoai le na le moeli (12 g ka letsatsi), 'me ho latela lipontšo (le nephropathy le khatello ea mali) e fokotseha le ho feta (2.8 g ka letsatsi).

Litšobotsi tsa lijo

Tafole ea 9 ea lefu la tsoekere la mofuta oa 2 e na le khalori e tlase 'me e sebelisoa ho fokotsa moroalo makhophong ka ho fokotsa palo ea lik'habohaedreite tse bonolo (ho kenyeletsoa tsoekere le phofo e tšoeu), mafura a liphoofolo le lintho tse ling tse tsoang lijong.

Lijong, o hloka ho nahana ka bongata ba limatlafatsi tse bohlokoa tse tlang le lijo. Khothaletso ea mantlha ea ho thehoa ha lijo tsa letsatsi le letsatsi:

Ligrama tse 90-100 tsa protheine (50% ea tlhaho ea liphoofolo),
Ligrama tse 75-80 tsa mafura (30% ea tlhaho ea meroho),
300-350 ligrama tsa lik'habohaedreite tse rarahaneng.

Boleng ba letsatsi le letsatsi ba lijo tse nang le lefu la tsoekere ho motho e moholo li itšetlehile ka boima ba 'mele. Likhakanyo tsa khalori ea letsatsi ka leng:

ka ho hloka boima bo feteletseng - 1600-1900 kcal bakeng sa basali le 2000-2500 kcal bakeng sa banna,
ka boima ba mmele bo feteletseng - 1300-1500 kcal ho sa tsotelehe bong,
le botenya - 1000-1300 kcal.

Ka nako e ts'oanang, ho fokotseha ho hoholo hoa dikahare tsa khalori ho phetoa maemong ao ho ona mofuta oa 2 lefu la tsoekere le kopaneng le mafu a latelang:

lefu le matla la lefu la tsoekere,
nephropathy, ho hloleha ha rems,
ho senyeha ha sebete,
gout.

Ho fokotseha ha mokhoa oa "gastrointestinal" ho bakuli ba nang le lefu la tsoekere ho lebisa ho khaello ea livithamini le limatlafatsi tse ngata, ka hona, phepo e nepahetseng e lokela ho etsa hore tlhoko ea 'mele ea livithamini tsa B, letsoai la liminerale, lintlha tse fumanehang (potasiamo, magnesium, zinki, phosphorous, calcium), jj.

Melao ea phepo e nepahetseng

Bakuli ba nang le lefu la tsoekere la mofuta oa 2 ba lokela ho latela lijo tse khethehileng, tse kenyeletsang:

Lijo tse 4-5 ka letsatsi kamora lihora tse peli ho isa ho tse tharo, ho latela nako ea ho nka insulin le litlhare tse ling tse theolelang tsoekere,
1.5-2 a etsang lilitara tsa metsi ka letsatsi,
tšebeliso e fokolang ea letsoai - ho fihlela ho 12 g ka letsatsi,
ts'ebeliso ea li-sweeteners,
ho ja meroho e tala
tšebeliso ea likhetho tsa mokhoa oa ho ja bakeng sa kalafo ea mocheso (stewing, ho pheha le ho baka),
Ho ja linepe tse ngata letsatsi le leng le le leng,
ho pheha lijo tse sa phehiloeng ntle le ho cheka ho eketsehileng (mohlala, se ke oa etsa litapole tse khotliloeng ho tsoa litapole tse felletseng).

Bakuli ba lokela ho hlophisa lijo tsejong tsa batho ba nang le lefu la tsoekere la mofuta oa 2 e le hore litekanyetso tse nyane tsa insulin tse hlahisoang ke manyeme li fokotse tsoekere ea mali ka mor'a ho ja. Ho etsa sena, fokotsa palo ea lik'habohaedreite tse rarahaneng tse jeoang ka letsatsi.

Ha e le molao, sekhahla sa lik'habohaedreite ka nako e le 'ngoe se na le motho ka mong mme se khethoa ka mokhoa o matla se sebelisa litekanyo tsa tsoekere maling.

Se ka jang le se ke keng sa jeoa

Lijo tsa palo ea 9 li na le likhothaletso tse thata, tse lumellanang le tseo ka tloaelo u ka fetolang nama ea lik'habohaedreite le mafura 'meleng ntle le thuso ea lithethefatsi tse ling. Bakeng sa sena, ho hlokahala hore u kenyetse lihlahisoa tse latelang lijong:

Lihlahisoa tse nang le tsoekere (liswiti, lijo tse tsoekere, mahe a linotsi, marmalade, lijo tse halikiloeng, halva, marshmallows, jj)
lino tse tsoekere
veine e khubelu le veine tse ling tse nang le tsoekere ka sebopeho,
li-pie tse tšoeu (bohobe, bohobe, paseka, lipitsa, jj.),
ham, mafura, masose a tsubiloeng, letata, likhantsi, nama e halikiloeng
litlhapi tse halikiloeng le tse nang le mafura, litlhapi tse tsoang makotikoting,
Lihlahisoa tsa lebese tse halikiloeng tse nang le lisebelisoa, hammoho le chisi ea chisi, tranelate e bolila, tranelate e nang le mafura a mangata,
mafura a nang le phepo ea mali (margarine, oli ea ho pheha, jj.),
paseka, raese, semolina,
asene le meroho e khehiloeng,
moro o mafura
porridge ea lebese le semolina, bijou, noodle,
litholoana tse monate le monokotsoai (morara, matsatsi, libanana, morara, lifeiga),
lino tsa mabenkele
lisosa tse mafura (mayonesiise).

Lijo tse lumelletsoeng ho sebelisoa lijong tsa nama ea tsoekere tse tlase bakeng sa tsoekere ea mofuta oa 2 li na le liprotheine, mafura a phetseng hantle, fiber, livithamini, lintho tse nyenyane le tse kholo le lik'habohaedreite tse rarahaneng (li baka kholo e nyane ea tsoekere ea mali metsotso e 30 ho isa ho e 30 ka mor'a ts'ebeliso).

Ka mofuta o sa itšetleheng oa insulin oa mofuta oa tsoekere ea 2, lijo tse latelang li ka jeoa:

bohobe bo felletseng
nama e bonolo, likhoho le tlhapi,
chisi e nang le mafura a tlase
soseji ea lijo
mefuta eohle ea lihlahisoa tsa lebese le lebese,
Mahe a 1-2 ka letsatsi
meroho le botoro,
buckwheat, harese, koro, oatmeal, legumes,
meroho e metala (k'habeche e tšoeu, kholifulawa, broccoli, likomkomere, lettuce, sipinachi, jj.),
tamati, eggplant, mokopu, zucchini,
meroho e sa lekantsoeng (litapole, beet),
lijo tsa leoatleng
litholoana le monokotsoai oa mefuta e bolila,
tee, kofi e nang le lebese le linoko, li-broth tsa hlaha li hlaha.

Lijo tsa hoseng tsa 9 bakeng sa beke le lefu la tsoekere la mofuta oa 2

Ha u hlophisa sampole ea beke bakeng sa beke, ho hlokahala hore ho fepa lijo ka bongata ka hohle kamoo ho ka khonehang ho khotsofatsa tlhoko ea 'mele ea lintho tse hlokahalang, ho kenyeletsa livithamini le liminerale.

Phepo e nepahetseng ea lefu la tsoekere e ka phetheha ka lebaka la ho fetoloa ha lijana tse fapaneng, joalo ka tlhapi, nama, sopho ea meroho, lijana tsa nama (souffle, rolls, meatball, li-meatball, sechu, pastes, casseroles) le lihlahisoa tsa lebese (likuku tsa chisi, casseroles, chisi ea cottage le jj.). Hape, meroho e lokela ho jeoa letsatsi le letsatsi ka foromo e tala, ea stewed le e bakiloeng.

Mantaha

Lijoa tsa hoseng: chisi e phehiloeng ka tranelate e bolila le litholoana, kofi e nang le lebese,
Lijo tsa motšeare: borsch le tranelate e bolila, nama e halikiloeng, tee,
Nama ea lijo tsa mantsiboea: nama e phehiloeng ka Sebulgaria (e nang le zucchini, linaoa, kholifulawa le tamati),
Lijo tsa mantsiboea: salate e nang le hop e ncha le liapole, kefir.

Lijoa tsa hoseng: lebese la setlama se halikiloeng, lehe le 1 le phehiloeng, tee le lebese, apole,
Lijo tsa motšeare: okroshka, bohobe ba rye,
Snack: patties ea nama e phehiloeng, salate ea khalase ea Beijing e bolila ka tranelate e bolila,
Lijo tsa mantsiboea: salate ea zucchini le lihoete, yogurt ntle le li-eketsa.

Lijoa tsa hoseng: omele e nang le litlama, compote,
Lijo tsa motšeare: sopho ea hop e nang le hop e ncha, khoho e halikiloeng, moro oa rose e hlaha,
Sekhahla: chisi e nang le linate le litholoana,
Lijo tsa motšehare: salate e tsoekere ea pepere le tamati, lebese le halikiloeng le halikiloeng.

Lijoa tsa hoseng: sandwich ea bohobe ea lijo-thollo ka nama, kofi e nang le lebese,
Lijo tsa motšeare: sopho ea nama ea nama, compote,
Snack: Casserole ea Cottage chisi e nang le monokotsoai,
Lijo tsa mantsiboea: salate ea rantipole ka lierekisi tse tala, kefir.

Lijoa tsa hoseng: bohobe ba pita bo tsoang phofo e lumelletsoeng, pate ea sebete, tee, monokotšoai o mocha,
Lijo tsa motšeare: sopho e entsoeng ka khalase e halikiloeng, lisikisi tse entsoeng ka phofo ea rye, tee le lebese,
Snack: li-cutlets tsa moholi, salate e ncha ea rantipole le konofolo,
Lijo tsa mantsiboea: salate ea li-mushroom, eiee le parsley, yoghur.

Lijoa tsa hoseng: likuku tsa chisi, tse phehiloeng ka ontong,
Lijo tsa motšeare: sopho ea li-mushroom ka nama, tee ea limela
Sekhahla: setopo sa nama le litapole,
Lijo tsa mantsiboea: salate ea likomkomere, li-radishing le litlama, lebese le halikiloeng le halikiloeng.

Sontaha

Lijoa tsa hoseng: li-pancake tsa khōhō ka lero la langa le le lej, litholoana,
Lijo tsa mots'eare: tsebe e nang le libeso tsa nama, compote,
Snack: meroho ea limela,
Lijo tsa mantsiboea: salate e khubelu ea hop e nang le linate le tranelate e bolila.

Ho qoba ho ja haholo lijong tsa 9 tsa tafole, ho molemo ho lahla tšebeliso ea lijana tsa pele le tsa bobeli lijong tse le 'ngoe. Mohlala, lijo tsa motšehare li arotsoe lijong tse peli: tee le lijo tsa mots'eare. Sena se o lumella hore o se ke oa jarolla manyeme mme o seke oa utloa tlala letsatsi lohle.

Lijo tse monate

Ho na le lijana tse fapaneng tse fapaneng tse ka lokisoang lijong tsa litafole tse 9 ntle le ho sebelisa lik'habohaedreite tse bonolo. Pele ho tsohle, lenane le lokela ho kenyelletsa lijo tsa protheine (nama, tlhapi, li-mushroom le chisi ea cottage) hammoho le lijana tse tsoakaneng tsa nama le meroho.

Tlatso ea litlhapi

Bakeng sa asene, 200 g ea fillet ea lihlapi, litapole tse tharo ho isa ho tse 'ne, ligrama tse 30 tsa perela ea perela, asene, lihoete le onion ea parsley, botoro lia hlokahala.

Taba ea pele, lokisa mookotaba oa tlhapi: pheha fillet metsing a nang le letsoai metsotso e 20. Ebe u eketsa litapole tse halikiloeng, lijo-thollo tse hlatsoitsoeng, likomkomere tse shabby ho moro, 'me ka mor'a metsotso e 10 - eiee e halikiloeng le lihoete, ebe u tlohela ho pheha metsotso e meng e 10. Pele o sebeletsa, asene e ntsoe ka oli le khoho.

Sopho ea squid

Lisebelisoa tsa bohlokoa: squid - 400 gr, litapole - 0.5 kg, lieie, lihoete, motso oa parsley, botoro.

Li-squids li lokela ho belisoa ka metsing a letsoai, li ntšoa ka har'a moro ebe li khaoloa likoto. Ka mor'a moo, ho eketsoa squid, litapole, lihoete tse khotsoe ho moro. Ho oli ea meroho, onion motso parsley, e nang le sopho metsotso e 5 pele ho pheha. Sopho ea squid e fanoe ka parsley le dill mane na.

Borsch le li-prunes le li-mushroom

Bakeng sa ho hlophisoa ha borscht, ho hlokahala metsoako e latelang: litapole tse 2, li-champignon tse 3 tse nyane, li-beet tse nyane, thispone ea langa le le lej, onion e nyane, li-prunes (4 likhomphutha.), Likhaba tse 2 tsa tranelate e bolila, oli ea meroho.

Litapole tse daetsoeng, li-prunes tse omisitsoeng ka joang le li-mushroom li lahleloa ka metsing a belang. Ha borsch e ntse e besa mocheso o tlase, u lokela ho belisoa: sesa lieie, lihoete le lioli ka oli ea meroho. E latelang, eketsa ho apara, langa le le lej ka borsch ebe u pheha metsotso e meng e 5.

Borsch ka lipolaneteng nako le bolila tranelate le fafatsa ka litlama.

Li-cutlets tsa likhoho ka liapole

Lisebelisoa tse hlokahalang: 100 g ea khoho e halikiloeng, khaba ea liapole tse halikiloeng, khaba ea makhapetla a rye, oli ea meroho bakeng sa ho halika, linoko (pepere e khubelu, paprika, nutmeg).

Nama e halikiloeng e tsoakiloe le liapole, li-soncrumbs le linoko, tse nōkiloeng. E latelang, theha patties e nyane le Fry ka skillet e chesang mahlakoreng ka bobeli bakeng sa motsotso o le mong. Ebe li-cutlets li kenngoa ka pane, tšela metsi kapa moro ho karolo ea boraro ebe u bella ka tlas'a sekwahelo ka mocheso o tlase bakeng sa metsotso e 15.

Ho lokisa zucchini tse halikiloeng bakeng sa phepo e nepahetseng bakeng sa lefu la tsoekere, o tla hloka zucchini tse peli tse nyane, ligrama tse 200 tsa nama e halikiloeng, onion, lihoete (2 likhomphutha.), Parsley, ligrama tse 30 tsa tranelate e bolila, pepere, letsoai.

Ka pane e halikiloeng ea lieie le lihoete, ebe u eketsa nama e halikiloeng, letsoai le belisoa metsotso e 10 ka mocheso o tlase.

Zucchini e hloekisoa, e khaoloe ka mekato ho fihlela lisentimitara tse 3 tse phahameng mme konopo e tlosoa. Leqepheng la ho baka le koahetsoeng ka pampiri ea ho baka, hasanya zucchini, ebe o bohareng o beha lintho. Zucchini e tšeloa ka tranelate e bolila ea tranelate ebe e baka metsotso e 25 ka mocheso oa likhato tse 200. Zucchini e itokiselitsoeng e fafalitsoeng ka litlama.

Leha ho na le taba ea hore tafole ea 9 ea lijo e thibela tšebeliso ea tsoekere, o ka pheha lijo tse tsoekere tse ngata tse sebelisoang ka tsoekere: li-casseroles tsa cottage chisi, lijo tse tsoang ho oat, poone, raese le phofo ea lijo-thollo, jj. Hape, ho lijong tsa 9, o ka kenya phofo ea rye e halikiloeng makhetlo a 2-3 ka beke (li-pancake, li-pancake, li-cookie tsa gingerbread).

Lijo tsa Lijo tsa Oatmeal le Berries

Lisebelisoa bakeng sa phae: oatmeal - 100 g, makhooa a lehe a mabeli le yolk, phofo ea ho baka, ligrama tse 150 tsa kefir, stevia (ka phofo, sirapo kapa matlapa), ligrama tse 80 tsa monokotsoai (li-bloeberries, li-currants, li-cherries - ho khetha ho).

Ho hlophisoa ha teko: mahe a kokotiloeng ka kefir, eketsa stevia (ho latsoa), kotara ea sephutheloana sa phofo ea ho baka, oatmeal le kopanya ka botlalo.

Koahela hlobo (bophara ba lisenthimithara tse 20) ka pampiri ea ho baka, beha monokotsoai ebe o tšela hlama. Pheha ka ontong ka mocheso oa likhato tse 200 tsa metsotso e 20-25.

Ste cream Ice

Ho etsa ice cream, monokotsoai o halikiloeng (ligrama tse 80), ka yogour ntle le lisebelisoa (ligrama tse 150), stevia ho latsoa hoa hlokahala.

Kopanya monokotsoai le stevia ka yogurt, otla ka blender ea letsoho, tšollela hlobo le sebaka ka sehatsetsing lihora tse 4.

Rye li-cookie tsa gingerbread cookies

Lisebelisoa tsa ho baka: phofo ea rye (kopi e le 'ngoe), botoro (karolo ea boraro ea pakete), lehe, sekepe sa tee sa phofo ea cocoa, linoko tsa fatše (sinamone, coriander, ginger) halofo ea tee, monate ho latsoa, phofo ea ho baka bakeng sa hlama.

Ho itokisetsa: Qhibiliha botoro ka kolobeng ea metsi, eketsa lehe, linoko, cocoa, monate le kopanya hantle. Ka thoko, phofo ea bo-rye e kopantsoe le sweetener, e ekeletsoa ka selikalikoe ebe ha e thata haholo.

Mabota a hlama, a thehiloeng ka matsoho, a phatlalatsoa pampiring e entsoeng ka letlalo 'me a apetsoe ka ontong metsotso e 15. Tlhokomelo e tlameha ho nkoa hore e se ke ea omisa li-cookies tsa gingerbread.

Lijo No. 9 bakeng sa lefu la tsoekere la mofuta oa 2

Lefu la Endocrine le bakoa ke ho hloka taolo ea metabolic ho
insulin mme e tsamaisana le keketseho e sa laoleheng ea tsoekere ea mali. Ho lefu la tsoekere, manyeme a qobelloa ho lula a eketsa tlhahiso ea hormone e monya tsoekere. Le ha lisele tsa beta li khona ho e hlahisa, maemo a tsoekere a tlas'a taolo. Haeba li sa atlehe, mahloriso a tsoha. Ha nako e ntse e tsamaea, sena se baka tšenyo marakong a methapo ea mali le nts'etsopele ea mafu a tebileng.

Ho lokisa tšebeliso ea lik'habohaedreite, ho fuoa lijo tse khethehileng bakeng sa bakuli. Senotlolo sa ho phekola lefu la tsoekere ke ho ja lijo tse nang le lik'habohaedreite tse ngata le mafura. Haeba maemo ohle a kopana, matšoao a tsitsa ho isa ho 5.5 mmol / l mme metabolism e khutlisetsoe.

Melao-motheo ea phepo e nepahetseng ho bakuli ba nang le lefu la tsoekere la mofuta oa 2

Litsebi tsa endocrinologists li bokelletse lijo tse nang le phepo e tlase ea carbohydrate No. 9 ho tsoa ho lihlahisoa tse nang le thuso tse sa khothalletseng ho lokolloa ha insulin. Ho tsoa ho lijo, lihlahisoa tse nang le GI tse ka holimo ho li-unit tse 50 tse robehileng kapele mme li eketsa palo ea lihormone haholo. Bakuli ba bontšoa lijo ho isa ho makhetlo a 6 ka letsatsi likarolo tse 200 tsa g. Lijo li entsoe ka phepo, li phehiloe, li phehiloe, li entsoe.

Boleng ba calorific ba letsatsi le letsatsi bo baloa ho latela litlhoko tsa matla, ka karolelano, ha bo feta 2200 kcal. Baithuti ba nang le lefu la tsoekere le boima ba bona ba fokotsa likhalase tsa bona tsa letsatsi le letsatsi ka 20%. Noa metsi a mangata a hloekileng letsatsi lohle.

Se ka jang le se ke keng sa jeoa

Ho fa mmele ka livithamini le liminerale, lijo tse fapa-fapaneng li kenyelelitsoe lijong, empa tse sa bakeng insulin. Motho e mong le e mong ea nang le lefu la tsoekere o tseba hore na o lokela ho lahla lijo life.

Lethathamo la lihlahisoa tse thibetsoeng:

Litlamorao: joala, biri, sopho, meroho - lihoete, lihoete, lihlahisoa tsa lebese tse nang le mafura a mangata, nonyana e mafura, tlhapi, nama e halikiloeng le e tsubelloang, meroho e nonneng, feta, chisi e halikiloeng, mayonesi. lijo tse theolelang, lijo tse potlakileng.

Lethathamo la Lihlahisoa tsa Lijo:

lihlahisoa tsa lebese tse nang le mafura a ho fihlela ho 2,5%, mokopu, pepere ea tšepe, litapole - eseng makhetlo a fetang a mabeli ka beke, lijo-thollo, paseka ea mefuta e thata. tlhapi ea apolegus, k'habeche, tamati, likomkomere, meroho, nama e halikiloeng, li-mushroom, li-avocados, bohobe bohle ba lijo-thollo.

Ho tsoa ho li-appetizer, lisaladi tsa lijo tsa leoatleng, caviar ea meroho, tlhapi e jellied, jelly ea nama ea khomo e lumelloa. Chese e sa lomosoang ha e na lik'habohaedreite tse fetang 3%, ka hona e boetse e kenyelletsoa lethathamong la batho ba nang le lefu la tsoekere.

Ho tloha lino-mapholi tse u ka li etsang: tee, kofi, li-smoothie tsa meroho kapa lino tse ling, lino tse tahiloeng tsa monokotšoai, likhomphutha. Sebakeng sa tsoekere, ho sebelisoa potasiamo acesulfame, aspartame, sorbitol, xylitol.

Lioli tsa meroho, botoro e qhibilihileng ka boholo bo fokolang li loketse ho pheha.

Na hoa khoneha ho ja litholoana le monokotsoai

E ne e le litholoana tse lokelang ho behelloa ka thoko ho lijo tsa batho ba nang le lefu la tsoekere ka lebaka la litaba tsa bona tsa fructose. Kajeno, lingaka li bua se fapaneng. Tšebeliso e leka-lekaneng ea litholoana tse monate le tse tsoekere li molemo haholo. Leha ho le joalo, mefuta e meng e nang le GI e phahameng e thibetsoe. Hona ke:

morara, mehla, liapole, lifeiga, libanana, mahapu, cherries.

E loketseng li-diabetesics - kiwi, grapefruit, quince, tangerine, liapole, diperekisi, liperela. Se ke oa utloisa bohloko - liphaenapole, papaya, lemone, kalaka. Ho tloha ho monokotsoai, li-gooseberries, li-currants, li-cherries, fragole, li-blueberries lia jeoa. Fokotsa 'mele ka livithamini - chokeberry, viburnum, monokotsoai oa Goji, sea sea buckthorn, infusions tsa rosehip. Litholoana li jeoa ka sebopeho sa tlhaho kapa lino tse tahiloeng li lokiselitsoe ho tsona. Meroho e squeezing e lumelloa feela ho tloha meroho.

Na lijo-thollo li loketse tsoekere?

Buckwheat

Oats

Barry groats

harese le poone e sithabetseng

Millet

Porese e kolobisitsoeng

Melemo ea linaoa ke eng

Lentils - sehlahisoa sa lijo se nang le li-amino acid, protheine ea meroho, vithamine B, A, PP. Lithunya li chekoe hantle.

Linaoa, li-chickpeas, lierekisi, linaoa, soya li na le liprotheine tse ngata, li-enzyme tsa limela, livithamini P, fiber le li-pectin. Ba tlosa letsoai la tšepe tse boima. Li-carbohydrate li sebelisoa habonolo ke insulin. Selo sa mantlha ha se ho feta se tloaelehileng. Bakeng sa colitis, mathata a ka mpeng, ho molemo ho hana linaoa.

Litšebeletso tse khothalelitsoeng Per Gram

Sopho ke 200 ml, nama -120, sejana sa lehlakoreng 150, monokotsoai 200, chisi ea chisi 150, kefir le lebese 250, chisi 50. E lumelloa ho ja selae sa bohobe makhetlo a mararo ka letsatsi, tholoana e le 'ngoe e kholo. Ho khotsofatsa ho phomola ha tlala pakeng tsa lijo, u ka noa khalase ea yoghur kapa yoghur ka bohobe ba korong, ja linate tse fokolang, likotoana tse 5 tsa liapole tse omisitsoeng, kapa salate ea meroho ka oli e nyane ea mohloaare.

Mefuta e fapaneng

Letlapa le ka sehloohong la 9 le laetsoe nako e khuts'oane ea ho khetholla mamello ho lik'habohaedreite le khetho ea litekanyetso tsa lithethefatsi tsa molomo, ha lijo li sa khone ho etsa hore tsoekere e lekane. Khahlano le nalane ea lijo tse tsoekere, tsoekere e lekoa ka mpeng e se nang letho hang ka mor'a matsatsi a 3-5. Ka boemo bo tloaelehileng ba sephetho sa liteko ka mor'a libeke tse 2-3, lijo li eketsoa butle-butle, li eketsa 1 XE (sengoathoana sa bohobe) beke le beke.

Sejo se le seng sa bohobe se lekana le 12-15 g ea lik'habohaedreite 'me se ka har'a 25-30 g ea bohobe, kopi e 0,5 ea buckwheat porridge, 1 apole, ho 2 likhomphutha. li-prunes. Ha e se e atolositsoe ke 12 XE, e laetsoe likhoeli tse peli, kamora moo ho eketsoa tse ling tsa 4 XE. Katoloso e eketsehileng ea lijo e etsoa kamora selemo sa 1. Tafole e boetse e bontšoa ts'ebeliso e tsoelang pele. mofuta oa lefu la tsoekere bonolo ho leka-lekana ho bakuli ba boima bo tloaelehileng.

Lijo tsa 9A e khothalelitsoe mafu a tsoekere a sa itšetleheng ka insulin, empa a na le ona botenya ho bakuli.

Lethathamo la. 9B E bontšoa ho bakuli ba nang le lefu la tsoekere le tebileng le itšetlehileng ka insulin, mme le fapana le ba pejana ho dikahare tsa carbohydrate tse eketsehang (400-450 g) ka lebaka la ts'ebeliso ea bohobe, litapole, lijo-thollo, meroho le litholoana. Palo ea liprotheine le mafura e eketsoa hanyane. Re ka re phepo e haufi haholo le tafole e nang le mabaka. Boleng ba eona ba matla ke 2700-3100 kcal. Sebakeng sa tsoekere, ho sebelisoa tsoekere e tsoekere le tsoekere 20-30 g.

Haeba mokuli a kenyelletsa insulin hoseng le thapama, ebe 65-70% ea lik'habohaedreite e lokela ho ba lijong tsena. Kamora ho tsamaisoa ha insulin, lijo li lokela ho nooa habeli - kamora metsotso e 15-20 le kamora lihora tse 2,5 ho isa ho tse ling, ha ho ameha phello e phahameng ea insulin. Sena se netefatsoa ke lijo tse halikiloeng ka lijo tse nang le lik'habohaedreite (lijo-thollo, litapole, litholoana, lero la litholoana, bohobe) bakeng sa lijo tsa hoseng tsa bobeli le lijo tsa mantsiboea.

Ho theha mamello ea lik'habohaedreite ho khetha litekanyetso tsa lithethefatsi,
boteng ba lefu la tsoekere (bonolo ho leka-lekana) ka boima bo tloaelehileng ho bakuli ba sa amohelang insulin.

Lihlahisoa tse lumelletsoeng

Ts'ebeliso ea rye, bohobe ba koro (ho tloha phofo ea sehlopha sa 2), e nang le lekala ho fihlela 300 g ka letsatsi e fanoa.

Lijana tsa pele li ka ba tsa moro o fokolang oa nama kapa meroho. Khetho e lokela ho fanoa ho sopho ea meroho (borscht, sopho ea khabin), okroshka, sopho ea li-mushroom, sopho e nang le mabekere a nama le lijo-thollo le tsona lia lumelloa. Litapole ka har'a sopho e ka ba teng ka bongata.

Lijo tse nang le phepo e nepahetseng li kenyelletsa meroho eohle e sebelisoang e tala kapa e le sechu (joalo ka lijana tsa lehlakoreng). Ntho ea bohlokoa ke meroho e tlase ho lik'habohaedreite (mokopu, zucchini, li-eggplant, likomkomere, lettuce, hop, squash). Litapole li lumelloa ka thibelo, ho latela tloaelo ea carbohydrate bakeng sa mokuli e mong le e mong (hangata ha e fetisoe ho 200 g lijana tsohle). Likahare tse phahameng tsa lik'habohaedreite lihoete le lieta. Ka tumello ea ngaka, meroho ena le eona e kenyelelitsoe lijong.

Lijo tse nang le mafura a mangata le khoho lia lumelloa. Ho molemo ho pheha lijana tsa nama tse phehiloeng kapa tse phehiloeng ho fokotsa sethala sa lijo. Ho tsoa ho litlhapi ho loketse ho khetha mefuta ea lijo: pike perch, cod, hake, pollock, pike, saffron cod. Palo ea lijo-thollo e lekantsoe ke litekanyetso bakeng sa mokuli ka mong (hangata matlapa a 8-10 ka letsatsi) - li-buckwheat, harese, harese tsa pearl, nyalothe le oatmeal, li-legumes lia lumelloa. Haeba u jele bijoux (ho ka etsahala ka bongata bo fokolang mme nako le nako), joale ka letsatsi lena u hloka ho fokotsa bongata ba bohobe.

Lino tsa lebese le tsoekere (kefir e mafura a tlase, yoghurt) li lokela ho ba lijong tsa letsatsi le letsatsi. Lebese le li-curd tse sebete li jeoa ka sebopeho sa tsona sa tlhaho 'me li lokiselitsoe ho tsona lijana: lebese porridge, casseroles, souffle. Khekhe e bonolo e nang le mafura a sa feteng 30% e lumelloa ka bongata, tranelate e bolila e eketsoa lijana feela. Botoro le oli e fapaneng ea meroho e tlameha ho eketsoa lijana tse felileng. Mahe - hang ka letsatsi e phehiloeng ka bonolo kapa e le omelet. Ho lino tse lumelloang: kofi ka lebese, tee e tsoekere, lero la meroho, moro oa rosehip.

Mefuta eohle ea monokotsoai o bolila le o bolila o lumelletsoe (litholoana tse ncha, tse halikiloeng, jelly, mousse, xylitol jam). Haeba u sebelisa xylitol, ebe ha e sa feteng 30 g ka letsatsi, fructose e lumelletsoe ke 1 tsp. makhetlo a mararo ka letsatsi (eketsa lino-mapholi). Mahe a linotsi ka 1 tsp. Makhetlo a 2 ka letsatsi. U ka sebelisa li-confectionery (lipompong, liswiti, waffles, cookies) ka tse tsoekere tse tsoekere. Empa ntlheng ena, ho na le tloaelo - lipompong tse peli ka makhetlo a mabeli ka beke.

Meroho le meroho

zucchini0,60,34,624 khábeche1,80,14,727 sauerkraut1,80,14,419 kholifolaoa2,50,35,430 likomkomere0,80,12,815 radish1,20,13,419 tamati0,60,24,220 mokopu1,30,37,728 apricots0,90,110,841 lehapu0,60,15,825 ciliegia0,80,511,352 pears0,40,310,942 nectarine0,90,211,848 liperekisi0,90,111,346 plums0,80,39,642 liapole0,40,49,847 lingonberry0,70,59,643 bb2,00,06,431 tse tala0,80,58,346 currant1,00,47,543

Lijo-thollo le lijo-thollo

buckwheat groats (kernel)12,63,362,1313 oat groats12,36,159,5342 grits tsa poone8,31,275,0337 pearl harese9,31,173,7320 Millet groats11,53,369,3348 harese groats10,41,366,3324

Lihlahisoa tsa bakery

bohobe ba rye6,61,234,2165 bohobe ba matlama7,51,345,2227 Bohobe ba ngaka8,22,646,3242 bohobe bo felletseng10,12,357,1295

Lihlahisoa tsa lebese

lebese3,23,64,864 kefir3,42,04,751 tranelate e bolila 15% (mafura a tlase)2,615,03,0158 yoghur2,92,54,153 acidophilus2,83,23,857 yoghur4,32,06,260

Lihlahisoa tsa nama

nama ea khomo18,919,40,0187 leleme la nama13,612,10,0163 veal19,71,20,090 mmutla21,08,00,0156 khoho16,014,00,0190 mohatla19,20,70,084 mahe a likhoho12,710,90,7157

Mafura le mafura

botoro0,582,50,8748 oli ea poone0,099,90,0899 oli ea mohloaare0,099,80,0898 oli ea soneblomo0,099,90,0899 ghee0,299,00,0892

Lino tse bonolo

metsi a liminerale0,00,00,0- kofi0,20,00,32 chicory hang-hang0,10,02,811 tee e ntso ntle le tsoekere0,10,00,0-

Lijana le li-compotes

lero la rantipole1,10,16,428 lero la plum0,80,09,639 lero la tamati1,10,23,821 lero la mokopu0,00,09,038 lero la rosehip0,10,017,670 lero la apole0,40,49,842

* data ke ka 100 g ya sehlahisoa

Lihlahisoa tse tlatsitsoeng ka botlalo

A qheletsoe ka thoko lijong: li-pastry, lino tse tsoekere le ice cream, chisi e halikiloeng le chisi, raese, semolina le pasta. Sopho ea lebese le lihlahisoa tsena le eona ha ea lumelloa.

U ke ke ua sebelisa lino-mapholi tse tsoekere, li-cores le li-jams (ntle le litokisetso tsena ho xylitol), li-lemade ka tsoekere.

Ho molemo ho hana lijo tse halikiloeng, ho ja lijo tse nokiloeng ka linoko le tse letsoai haholo, likhaba tsa linoko.

Ho eletsoa hore u se ke ua sebelisa lijo tse halikiloeng (tlhapi le nama).

Li-broths tse mafura le nama e mafura, nama e tsubiloeng, lisose, lisose tse mafura le tranelate lia thibeloa.

Palo e lekanyelitsoeng ea sebete se lumelletsoeng, li-yolks tsa mahe, mahe a linotsi.

Thermetutic Lijo tsa Metsi Palo ea 9 (Lijo)

Lenane la lijo No. 9 bakeng la lefu la tsoekere le lokela ho kenyelletsa lijo tse 5-6 ka letsatsi, moo palo ea lik'habohaedreite e lokelang ho ajoa ka ho lekana. Bakeng sa mokuli ka mong, palo ea lik'habohaedreite le lihlahisoa li hlalositsoe ke ngaka mme palo ea bona ea letsatsi le letsatsi e bohlokoa.

Letšoao la lihlahisoa tsa letsatsi le leng le le leng le ka shebahala tjena:

botoro 20 g, oli ea limela 30 g,
nama le lihlapi 100-130 g, e mong le e mong.
chisi ea chisi 200 g
lebese le lihlahisoa tsa lebese - ho fihlela 400 ml,
tranelate e bolila 20 g
oat groats (Buckwheat) 50 g,
meroho ho fihlela 800 g (tamati 20 g, lihoete 75 g, zucchini 250 g, hop 250 g, litapole 200 g),
litholoana 300 g (haholo-holo liapole tse 200 g, grapefruits 100 g),
bohobe ba rye ho tloha 100 ho isa ho 200 g.

Lisebelisoa tsa letsatsi le leng le le leng la Lijo Litafole tsa 9 li hloka ho lokisoa bakeng sa hau, ho latela tekanyo ea lik'habohaedreite tse lumelloang ke ngaka ea hau le se ka har'a lijo tsa khalori tsa letsatsi le letsatsi. Se latelang ke mohlala oa li-beke bakeng sa litlhahiso tse amoheloang ka kakaretso tsa phepo e nepahetseng ea bongaka.

Ha u iketsetsa lethathamo la beke bakeng sa beke, leka ho e khelosa, sebelisa siling e lumelletsoeng, e ka eketsoang ka lino le lijana (li-casseroles, jellies) mme u sebelise lijo tse bobebe hangata, joale lijo li tla lumelloa habonolo.

Sopho ea lijo tsa lehlabula

Moro, oli ea limela, lieie, lihoete, khábeche (kholifulawa le broccoli), litapole, linaoa tse tala, meroho.

Tšela litapole ka har'a moro, kamora metsotso e 10 eketsa k'habeche le linaoa tse tala ho eona. Kenya lihoete le lihoete tse khotliloeng ka pane le botoro. Romella sauté ho meroho le ho pheha ho fihlela e phehiloe. Ha o sebeletsa, fafatsa ka litlama.

Sopho ea Meroho ea Meatball

Moro o jeoang, botoro, nama ea khomo, lihoete, lieie, hop (broccoli ea mebala), protheine ea khoho, meroho.

Etsa nama ea khomo ea nama ea khomo, eketsa lieie, dill, protheine ea likhoho, letsoai le pepere ho eona. Theha libopeho tsa nama. Ka moro beha lihoete, k'habeche, lieie e tlotsitsoeng ka oli ea meroho, 'me ha moro o pheha, theola li-meatball ho eona. Pheha ho fihlela li-meatball li se li loketse, sebeletsa le meroho.

Veal cutlets steam

Veine, lebese, lieie, botoro.

Tšela nama le onion ka grinder ea nama. Tšela ka lebese le botoro e qhibilihileng, letsoai. Ho fana ka 'mala o motle, o ka eketsa lihoete tse halikiloeng. Beha li-cutlets ho grid ea boiler e habeli. Pheha metsotso e 15-20. Sebeletsa ka meroho e tlotsitsoeng.

Sampole ea lijo bakeng sa beke

Ho ba le lethathamo la mehlala bakeng sa beke ho bonolo haholo ho laola boholo ba lijo tse jeoang. Mokhoa ona o u lumella ho boloka nako le ho e rera hantle. Ka tlase ke e 'ngoe ea likhetho tsa phepo ea tsoekere ea mofuta oa 2 bakeng sa beke. Lenaneo le lekantsoe, le hloka ho lumellanoa le endocrinologist mme le fetoloe, ho latela litšobotsi tsa tlhahlobo ea lefu lena le ho ba teng ha li-pathologies tse tšoanang. Ha u khetha lijana leha e le life, ho bohlokoa hore kamehla li ele hloko se ngotsoeng ka khalori le sebopeho sa lik'hemik'hale (tekanyo ea liprotheine, mafura le lik'habohaedreite).

Lijoa tsa hoseng: chisi e nang le mafura a tlase, porese ea sea-buckwheat ntle le oli, tee e tala kapa e tala,
lijo tsa motšeare: apole e sa tsoa khuoa kapa e halikiloeng,
lijo tsa motšeare: moroho oa khoho, hop e hlatsoitsoeng, fillet e phehiloeng ea turkey, komporo e omisitsoeng ea litholoana ntle le tsoekere,
lijo tse bobebe mantsiboea: ja curd casserole,
lijo tsa mantsiboea: li-meatball tsa rabi, phofo, tee,
lijo tsa morao-rao: khalase ea kefir e se nang mafura.

Lijoa tsa hoseng: li-frypter tsa zucchini, oatmeal, salate ea rantipole le k'habeche, tee e nang le tsoekere ntle le tsoekere.
lijo tsa motšeare: khalase ea lero la lamunu, lehe le le leng la khoho,
lijo tsa motšeare: sopho e nang le mabekere a nama, salate ea beetroot ka linate le konofolo, khoho e phehiloeng, seno se se nang tsoekere se se nang tsoekere,
lijo tsa mots'eare: li-walnuts, khalase ea compote e sa koaeloang,
lijo tsa mantsiboea: sopho ea pike e halikiloeng, meroho e halikiloeng, tee e tala,
lijo tsa morao-rao: khalase ea lebese le halikiloeng le halikiloeng.

Lijoa tsa hoseng: mahe a halikiloeng, salate ea meroho, tee,
lijo tsa hoseng tsa bobeli: kefir e nang le mafura a tlase,
lijo tsa motšehare: sopho ea meroho, nama ea toro e phehiloeng, salate ea meroho ka nako
lijo tse bobebe mantsiboea: moro oa korong, bohobe ba tsoekere,
lijo tsa mantsiboea: li-meatball tsa khōhō tse halikiloeng, k'habeche ea stewed, tee e ntšo,
lijo tsa morao-rao: khalase ea yogate ea tlhaho e senang tlhaho ntle le lisebelisoa.

lijo tsa hoseng: chisi e nang le mafura a tlase, phofo ea koro,
lijo tsa motšeare: tangerine, khalase ea rosehip broth,
Lijo tsa mots'eare: sopho ea meroho le khoho e halikiloeng, compote, radish le salate ea rantipole,
lijo tsa mots'eare: Casserole casserole ea ntloaneng,
lijo tsa mantsiboea: pollock e phehiloeng, meroho e halikiloeng, tee,
snack ea morao-rao: 200 ml kefir e se nang mafura.

Lijoa tsa hoseng: phalase ea buckwheat, khalase ea kefir,
lijo tsa motšeare: apole,
lijo tsa motšeare: moro oa likhoho o tšetsoeng ka pelepele, tee,
lijo tsa motšeare: lehe la likhoho,
lijo tsa mantsiboea: khoho e halikiloeng, meroho e besitsoeng,
lijo tsa morao-rao: khalase ea lebese le halikiloeng le halikiloeng.

Lijoa tsa hoseng: pumpkin casserole, tee e sa lomeloang,
lijo tsa motšehare: khalase ea kefir,
Lijo tsa motšeare: rantipole e halikiloeng, sopho e entsoeng ka kholifikate le sopho ea litapole, li-cutlets tsa nama ea khomo, litholoana tse ntle,
lijo tsa mots'eare: apole le pere,
lijo tsa mantsiboea: lijo tsa leoatleng tse phehiloeng, meroho e besitsoeng, tee,
snack ea morao-rao: 200 ml ea ayran.

Lijoa tsa hoseng: chisi e nang le mafura a tlase, poreisi ea sea-buckwheat, tee,
lijo tsa motšehare: halofo ea banana,
lijo tsa motšehare: sopho ea limela, khoho e phehiloeng, likomkomere le salate ea tamati, compote,
lijo tsa motšeare: lehe le phehiloeng,
lijong tsa mantsiboea: hake ea steamed, phofo, tee e tala,
snack ea morao-rao: khalase ea kefir e nang le mafura a tlase.

Melao-kakaretso ea phepo ea No. 9

Lijo tse 9 tsa lefu la tsoekere ke karolo ea bohlokoa ea kalafo. Ntle le eona, ho sebelisa meriana ha ho na kelello, hobane tsoekere e tla tsoha ka linako tsohle. Melao-motheo ea eona:

ho fokotseha ha mojaro oa lik'habohaedreite,
ho hana lijo tse mafura, tse boima le tse halikiloeng,
boholo ba meroho le litholoana tse itseng ka har'a menu,
lijo tse halikiloeng ka likarolo tse nyane ka nako e le 'ngoe ka lihora tse 3,
ho tlohela joala le ho tsuba,
ho ja liprotheine tse lekaneng
thibelo ea mafura.

Latela lijo tsa tsoekere ea mofuta oa 2 tse hlokang khafetsa. Haeba mokuli a batla ho qoba mathata a tebileng a lefu lena, ho ke ke ha khoneha le hore ka linako tse ling re le fose.

Litapole zrazy

Nama ea khomo, litapole, letsoai, lieie, oli ea meroho, meroho.

Tšela nama e phehiloeng ebe u sose anyezi ka grinder ea nama. Tšela litapole tse phehiloeng, eketsa letsoai. Theha mekotla ho tloha ka litapole ka bongata ebe u beha nama e halikiloeng bohareng, bopa libolo, u fafatse ka chisi. Pheha ka bateng e nang le mohloa, u ka baka.

Casser casserole ea mokotla ka mokopu

Mokopu, tranelate, chisi ea chisi, mahe, vanillin ho latsoa, xylitol.

Etsisa mokopu. Kopanya chisi ea cottage, tranelate, mahe le xylitol ka blender. Kenyelletsa mokopu ka boima ba curd. Tšela boima ka sekotlolo se tlotsitsoeng sa ho baka, ho baka metsotso e ka bang 30 ka 180 ° C.

Lijo tsa 9 nakong ea bokhachane le pelehi

Lefu la tsoekere le ka ba le mofuta oa morao nakong boimana hlaha pele. Ke nnete lefu la tsoekere. E kanna ea hlokomeloa lefu la tsoekerese hlahang nakong ea kemaro ka lebaka la ho fokotseha ha kutloisiso ea litho tsa mmele ho insulin. Kamora ho pepa, ho na le monyetla oa ho hlasimolla metabolism ea carbohydrate. Leha ho le joalo, ho na le kotsi ea ho ba le lefu la tsoekere nakong e tlang.

Glucose e phahameng e beha kotsi ho mme le lesea: kotsi ho senyeheloa ke mpa, pyelonephritis, mathata a likepe tsa fundus le mathata nakong ea tlhaho ea ngoana. Ka hona, ho bohlokoa haholo hore basali ba bakhachane ba shebelle boemo ba bona ba tsoekere hangata, 'me haeba ba bo eketsa, ba latela likeletso tsa phepo e nepahetseng.

Limatlafatsi tse "bonolo", tse bakang tsoekere e matla ea mali, li felisoa ka botlalo lijong, 'me palo ea lik'habohaedreite tse rarahaneng e lekanyelitsoe. Qoba liswiti, tsoekere e tsoekere, bohobe bo tšoeu, morara, libanana, lino tse tsoekere le litholoana tse omisitsoeng. Ja lijo tse nang le fiber, tse fokotsang phallo ea tsoekere maling. Mehloli ea eona ke meroho le litholoana tse se nang litholoana.
Paseka le litapole li lokela ho ba teng ka bongata bo fokolang.
Ho khothalletsoa ho ja lihora tse ling le tse ling tse peli. Ho lokela hore ho be le lijo tse tharo tse ka sehloohong le tse peli tse eketsehileng. Kamora lijo tsa mantsiboea, o ka noa halofo ea khalase ea kefir kapa oa ja halofo ea apole.
Motšehare, lula o lekanya boemo ba tsoekere ka mor'a ho ja (bakeng sa sena u hloka ho reka glucometer).
Qoba lijo tse nang le mafura le lijo tse halikiloeng, lijo tse tsoang hang-hang. Ho khothalletsoa ho hana lisosa le nama e tsubiloeng.
Se ke oa fokotsa ho fokotseha ha metsi.
Ho khethoa ka letsoho la Steering kapa stewing u sebelisa oli ea meroho.

Ho lumellana le likhothaletso tsena hoa hlokahala kamora boimanabonyane likhoeli tse peli, tse lateloang ke tlhahlobo ea tsoekere ea mali le tlhahlobo ea endocrinologist.

Melemo le mathata

Melemo	Cons
E theko e tlaase, ha e hloke tsebo ea ho pheha. E tloaelehileng ea carbohydrate le metabolism ea mafura, e thusa ho fokotsa boima ba 'mele le tsoekere ea mali.	Ho thata hore bakuli ba bang ba mamelle phepo e nepahetseng ea phepo e nepahetseng ka thibelo ea lik'habohaedreite tse bonolo.

Likarabo le Liphetho

Lijo tsena tsa kalafo li kenyelletsa lijo tse fapaneng, tse thehiloeng ho lijo tse nang le index e tlase ea glycemic, e thusang ho boloka maemo a tsoekere ka botlalo. Ka tlhahiso ea ngaka, phepo e ka atolosoa. Bakuli ba bangata ba ile ba lekanya katleho ea phepo e nepahetseng.

«... Ke qetile lilemo tse ngata ke tšoeroe ke lefu la tsoekere. Kea lumela hore pele ke ne ke sa kopanye bohlokoa ba phepo e nepahetseng, 'me ho bile le tsoekere e matla tsoekere, ka lebaka leo mathata a hlahileng - pono e ile ea putlama. Joale nka re ho ja lijo tsa lefu la tsoekere hoa hlokahala. Ka lilemo tse ngata ke bolokile tsoekere ka mokhoa o amohelehang bakeng sa batho ba lefu la tsoekere. Phepo e boetse e thusa ho se nate boima ba mmele, e leng ntho ea bohlokoa haholo ka lilemo.»,
«... Ba laetse phepo e joalo nakong ea bokhachane ha ba fumana hore o na le lefu la tsoekere la lefu la sethoathoa. Ke e hlokometse haholo, hobane ke tšaba ngoana le mathata a ho beleha. Hape ke ile ka lekola boemo ba tsoekere - ka mor'a lijo tse ling le tse ling ke ne ke li lekanya. Kamora ho hlaha, lefu la tsoekere le fetile. Khafetsa fana ka mali le moroto. Tsohle di lokile»,
«... Ke tšoeroe ke lefu la tsoekere, kahoo ke lijo tsa ka tsa bohlokoa. Khafetsa o ile a hlokomela ho mpefala ha boemo, haeba a itumella "ho lokoloha" ka phepo - hang ha tsoekere e tsoha. Hona joale ke sebelisa lipilisi, 'me ke lumelloa ho eketsa phofo le bohobe, esita le bun e ka jeoa hang ka beke».

Sopho ea Khoho ea Broccoli e nang le Cauliflower

Ho lokisa sopho, pele o hloka ho pheha moro, o fetola metsi nakong ea ho pheha bonyane habeli. Ka lebaka lena, mafura le likarolo tsohle tse sa lakatseheng, tseo ka boomo li ka bang khoeleng ea lihlahisoa tsa indasteri, li ke ke tsa kena 'meleng oa mokuli ea fokolang. Ho ea ka melao ea tafole ea 9 bakeng sa lefu la tsoekere, ho ke ke ha khoneha ho imetsa manyeme ka mafura a mangata. Kamora hore moro o pepenene o se o loketse, o ka qala ho pheha sopho ka boeona:

Lihoete tse nyane le lieie tse mahareng li hloka ho khaola le ho halikisoa ho fihlela khauta e le putsoa ka botoro. Sena se tla fa sopho ena tatso e monate le monko o monate.
Meroho e halikiloeng e lokela ho kenngoa ka pane le mabota a teteaneng ebe u tšela setoko sa likhoho. Pheha metsotso e 15 ka holim'a mocheso o tlase.
Ka moro, eketsa cauliflower le broccoli, khaola ho inflorescences. Karolelano ea linoko e kanna ea fapana, ho latela khetho ea tatso. Haeba o lakatsa, o ka eketsa litapole tse nyane tse peli tse peli tse khaotsoeng ka sopho (empa siling ena ha ea lokela ho fetisoa ka lebaka la setsi se phahameng sa meroho). Pheha moro le meroho metsotso e meng e 15-20.
Metsotso e 5 pele o pheha, nama e halikiloeng e halikiloeng e eketsoa sopho, eo moro o phehiloeng ka eona. U hloka ho tšela sejana ka sethaleng se le seng, u sebelisa letsoai le lenyenyane ka ho fetisisa. Ka mokhoa o loketseng, e ka nkeloa sebaka ke litlama tse nkhang hamonate le linoko.

Sopho ea Meatball

Ho pheha li-meatball u ka sebelisa nama ea khomo e khoho, khoho, mohatla kapa mmutla. Nama ea nama ea kolobe ha e tšoanelehe bakeng sa merero ena, kaha e na le mafura a mangata, 'me sopho e thehiloeng ho eona ha e na phepo e nepahetseng bakeng sa phepo ea lefu la tsoekere la mofuta oa 2. Ntlha ea pele, 0.5 kg ea nama e lokela ho hloekisoa lifiliming, tendons le grind ho ea ho lumellanang ha nama e halikiloeng. Kamora sena, lokisa sopho:

Kenya lehe le le leng le onion e le 1 e khabetsoeng ka blender ho nama e halikiloeng, eketsa letsoai le lenyane. Theha libolo tse nyane (li-meatball). Li phehe ho fihlela li phehiloe, u fetola metsi ka mor'a motsotso oa pele oa ho belisa.
Meatballs e hloka ho tlosoa, 'me ka har'a moro e kenye litapole tse 150 g tse khaotsoeng likarolo tse 4-6 le rantipole e le' ngoe, e khaoloe ka mahlakoreng a chitja. Pheha metsotso e 30.
Metsotso e 5 pele ho ho pheha, libopeho tsa nama tse phehiloeng li tlameha ho eketsoa sopho.

Pele o sebeletsa, sejana se ka khabisoa ka dill le chopped ea parsley. Dill e loants'oa sebopeho sa khase mme e potlakisa ts'ebetso ea ho sila lijo, 'me parsley e na le mebala e mengata ea bohlokoa, likarolo tse nkhang hamonate le livithamini.

Li-fritters tsa Zucchini

Ho boloka li-pancake li le sebopeho, ho ekelletsa ho zucchini, o lokela ho li eketsa phofo. Bakeng sa bakuli ba nang le lefu la tsoekere, ho molemo ho sebelisa phofo ea korong kapa phofo ea koro, empa ea sehlopha sa bobeli. Maemong ana, mefuta e fapaneng ea ho sesa e kopane e loketse haholo ho feta lihlahisoa tse ntlafalitsoeng tsa sehlopha se phahameng haholo. Ts'ebetso ea ho etsa li-fritters e shebahala tjena:

1 kg ea zucchini e lokela ho khaoloa le ho kopanngoa le mahe a mabeli a khoho ea khoho le 200 g ea phofo. Ho molemo ho se tšolle hlama, ho ntlafatsa tatso u ka e kenyang motsoako oa litlama tse monko o monate.
Fafatsa li-pancake ka pane kapa ka cooker e liehang ho eketsoa ka oli e nyane ea meroho. Ho chesa le ho tlotsa ha hoa lokela ho lumelloa. Ho lekane ho sootho li-pancake habonolo ka mahlakoreng ka bobeli.

Bakik Pikeperch

Zander e na le li-acid tse ngata tsa omega, tse leng molemo haholo ho batho ba lefu la tsoekere. Ba ntlafatsa boemo ba methapo ea mali le ho ts'ehetsa mosebetsi oa mesifa ea pelo. U ka pheha zander bakeng sa banyalani kapa ka ontong ka tranelate e nang le mafura a tlase. Bakeng sa ho pheha, ho molemo ho khetha litlhapi tse boholo bo bohareng kapa fillet e entsoeng ka nama.

Litlhapi tse hloekisitsoeng le tse hlatsoitsoeng li hloka letsoai le lenyane, pepere ebe u tšela 2 tbsp. l 15% tranelate e bolila. E pheha ka ontong bakeng sa hora e le ngoe ka mocheso oa 180 ° C.

Sekoahelo sa monko

Lithibelo litokelong tsa tsoekere li fetoha bothata bo boholo ba kelello ho bakuli ba bang. U ka hlola takatso ena ka ho uena, ka linako tse ling u sa sebelise lijo tse hlabosang feela, empa le tse monate. Ntle le moo, ka lebaka la ho ja limatlafatsi tse “liehang” tsa lijo-thollo le meroho, takatso ea ho ja monate o sa lumelloang e fokotseha haholo. Litsebi tsa tsoekere e le sopho e ka pheha lijana tse joalo:

Cottage chisi casserole e nang le liapole. 500 g ea chisi ea cottage e lokela ho fotholoa ka fereko ebe e tsoakoa le li-yolks tse peli mahe a khoho, 30 ml ea tranelate e bolila e tlase le 15 ml ea mahe a linotsi a metsi. Liprotheine tse setseng li tlameha ho otloa hantle le ho kopanngoa le boima bo hlahang. Apole e le 'ngoe e hloka ho halikisoa le ho eketsoa ka lero le lero. Casserole e apehiloe ka 200 ° C halofo ea hora.
Mokopu casserole. Ka boiler bo habeli kapa pane e tloaelehileng, o hloka ho pheha 200 g ea mokopu le rantipole. Meroho e lokela ho khaoloa ho boima bo bongata ebe o eketsa ho bona 1 lehe le tala, 2 tsp. mahe a linotsi le 5 g ea sinamone bakeng sa monko o nosetsang molomo. "Hlama" e hlahisoang e hasoa holim'a leqephe la ho baka ebe e baka ka 200 ° C metsotso e 20. Kamora hore sejana se phehe, se hloka ho pholile hanyane.

Ho boetse ho na le jelly e khethehileng bakeng sa batho ba lefu la tsoekere. Haeba u sa sebelise sehlahisoa sena hampe, u ka se rua molemo feela ka lebaka la palo e kholo ea lintho tsa pectin tse sebopeng. Li lokisa metabolism, li bonts'a litlamorao tsa antioxidant ebile li tlosa le litšepe tse boima 'meleng.

Liapole tse phehiloeng e ka ba sebaka sa lijo tse nang le likhalase tse ngata le tse mpe bakeng sa batho ba nang le lefu la tsoekere. Li ka fafatsoa ka sinamone, li eketsa linate ho tsona, 'me ka linako tse ling esita le mahe a linotsi. Sebakeng sa liapole, u ka baka lipekere le plums - litholoana tsena tse nang le khetho ena ea ho pheha li na le tatso e monate e tšoanang le e tsoekere. Pele o kenya lijo tse monate kapa tse nang le phepo e ntle lijong, o hloka ho ithuta sebopeho sa hau ka hloko le ho etela ngaka. Ho tla boela ho be molemo ho laola maemo a tsoekere ea mali ka mor'a lijo - sena se tla thusa ho utloisisa karabelo ea 'mele mme, ha ho hlokahala, etsa liphetoho tsa nako ka nako lijong.

Ke eng e ntle ka seneke?

Mabapi le likotsi tsa lijo tse bobebe lipakeng tsa lijo tse kholo, batho ba loanelang boima ba 'mele baa itseba. Empa ka lefu la tsoekere, ho lapa ho matla ho ka ba kotsi bakeng sa bophelo bo botle ka lebaka la kotsi e kholo ea hypoglycemia. Haeba o ja lijo tse phetseng hantle ka index ea glycemic e tlase ho kokobetsa takatso ea hau ea lijo, li ke ke tsa mpefatsa bophelo ba motho, empa ho e-na le hoo li li thusa hore li lule li le mafolofolo li bile li sebetsa. Mekhoa e metle bakeng sa lijo tse bobebe, ha u fuoe tafole ea 9, bakeng sa lefu la tsoekere ke:

chisi e nang le mafura a tlase
lihoete tse tala, tse halikiloeng,
apole
linate
libanana (eseng ho feta 0.5 ea lesea le ho feta mme e sa feteng makhetlo a 2-3 ka beke),
chisi e bonolo, e nang le khalori e tlaase,
pere
tangerine.

Lijo tse nang le phepo e nepahetseng bakeng sa lefu la tsoekere li ka thusa ho boloka sepheo sa hau sa tsoekere ea mali. Lijo palo ea 9 ke ha e le hantle ke mofuta oa phepo e nepahetseng e nang le phepelo ea lik'habohaedreite tse kotsi. E fokotsa kotsi ea mathata a tebileng a lefu lena mme e tiisa boiketlo ba mokuli. Haeba motho ea nang le lefu la tsoekere a sa lule a le mong, ha ho hlokahale hore a phehele a le mong le lelapa la hae. Lirisita tsa ja ja ja. 9 li na le thuso ho batho ba phetseng hantle, ka hona e kanna ea ba lintho tseo ba li jang ka kakaretso.

Thibelo e leka-lekaneng ea mafura le liswiti tsa khalori e phahameng li ama boemo ba methapo ea pelo le tšilo ea lijo. Lijo tse joalo tsa lefu la tsoekere la mofuta oa 2 li fokotsa kotsi ea ho ba le boima bo feteletseng, ho eketsa k'holeseterole ea mali le ho hlaha ha khatello e matla ea insulin.