Hobane o bala lipalo tsa bohobe tsa lefu la tsoekere la 2 joang? Tafole ea XE

Ho bala lik'habohaedreite kapa "Bread unit Count (XE)" ke mokhoa oa ho hlophisa lijo bakeng sa ho laola maemo a tsoekere ea mali.

Ho bala likarolo tsa bohobe ho u thusa ho boloka tlaleho ea hore na u sebelisa lik'habohaedreite tse kae.

Uena u ipehetse moeli ho palo e lekaneng ea lik'habohaedreite tse sebelisitsoeng, 'me, ka tekanyo e nepahetseng ea ts'ebetso ea' mele le lithethefatsi, o ka boloka boemo ba tsoekere maling maling ka bongata bo lebisitsoeng.

Hobaneng ho lokela ho nahanoa?

Setsi sa bohobe ke mohato o nang le maemo bakeng sa ho khethoa ha sehlahisoa sa lijo, se lekanang le ligrame tse 11,5-12 tsa lik'habohaedreite.

Hobane ha e le hantle bohobe? Hobane sekhechaneng se le seng sa bohobe 10mm le boima ba ligrama tse 24 li na le ligrama tse 12 tsa lik'habohaedreite.

Ho bala XE ke sesebelisoa sa bohlokoa tokisetsong ea lijo bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 1. XE carbohydrate e bala palo ea lik'habohaedreite lijong tseo u li jang letsatsi le letsatsi.

Lik'habohaedreite ke e 'ngoe ea limatlafatsi tse fumanehang lijong le lino. Li na le tsoekere, starch le fiber.

Lijo tse nang le phepo e ntle tsa 'mele tse kang lijo-thollo, litholoana le meroho ke karolo ea bohlokoa ea phepo e nepahetseng.hobane li ka fana ka matla le limatlafatsi tse kang livithamini le liminerale, hammoho le fiber. Fiber le fiber ea phepo e phetseng hantle e ka thusa ho thibela ho nyekeloa, cholesterol e tlase le boima ba taolo.

Lijo tse nang le phepo e ntle hangata ke lijo le lino tse tsoekere. Le ha lik'habohaedreite tse se nang phepo le tsona li ka fana ka matla, li na le limatlafatsi tse fokolang.

Mokhoa oa ho bala XE

Bakeng sa ho lefella XE e le 'ngoe e sebelisitsoeng (kapa 12 g ea lik'habohaedreite), ho lokela ho kenngoe insulin ea bonyane ba 1.5 unit.

Ho na le litafole tse ikhethang tsa batho ba nang le lefu la tsoekere le palo e seng e lekantsoe ea XE ka sehlahisoa se fanoeng. Haeba tafole e ne e se haufi, o ka bala XE ka boikemelo.

Mo pakong ea sehlahisoa se seng le se seng ka morao ho ngotsoe palo ea lintho tse nang le thuso tsa likarolo tsa eona ka ligrama tse 100. Bakeng sa ho bala XE, o hloka ho arola palo ea lik'habohaedreite ka ligrama tse 100 ka 12, boleng bo fumanoeng e tla ba litaba tsa likarolo tsa bohobe ka ligrama tse 100 tsa sehlahisoa.

Foromo ea ho bala

Mokhoa o hlophisitsoeng o tjena:

Mohlala o bonolo ke ona:

Pakete e le 'ngoe ea li-cookies tsa oatmeal e na le ligrama tse 58 tsa lik'habohaedreite. Ho bala palo ea likarolo tsa bohobe, arola palo ena ka 12, 58/12 = 4.8 XE. Sena se bolela hore o hloka ho bala tekanyetso e hlokahalang ea insulin bakeng sa 4,8 XE.

Melemo ea ho boloka litlaleho

Ho bala lik'habohaedreite le XE ke tharollo e ntle bakeng sa batho ba bangata ba nang le lefu la tsoekere. Ha u se u ithutile ho bala lik'habohaedreite, ho tla ba bonolo ho uena ho khetha / ho kenyelletsa lijo tse fapaneng morerong oa hau oa phepo, ho kenyelletsa lijo le lijana tse kopaneng,
Monyetla o mong oa ho bala lipalo tsa lik'habohaedreite ke hore li ka fana ka taolo e matla holim'a taolo ea "glucose" / dikahare,
Kamora nako, haeba o nka insulin, ho bala XE ho tla u thusa ho tseba hore na u ka jang lik'habohaedreite ka letsatsi, ntle le ho fetisa lilomo.

Likarolo tsa sepheo

Palo ea XE e sebelisitsoeng e fapana ka lilemo.

Melao e nepahetseng ea XE ka boima ba 'mele e lokela ho khethoa ho ipapisitsoe le tafole:

Boemo ba 'mele le bophelo ba mokuli	Boleng bo amohelehang XE
Bakuli ba tlase	27-31
Basebetsi ba boima	28-32
Bakuli ba tloaelehileng ba boima ba 'mele	19-23
Batho ba sebetsang ka thata le ka boima	18-21
Batho ba etsang mosebetsi oa ho lula fatše	15-19
Bakuli ba baholo ho feta lilemo tse 55	12-15
Ho nona 1 degree	9-10
Botenya 2 degrees	5-8

XE ea lihlahisoa ka bomong

Lik'habohaedreite le XE haholo li fumaneha ka mefuta e meraro - tsoekere, starch le fiber. Lik'habohaedreite li fumanoa lithong (bohobe, bijoux le lijo-thollo), litholoana, meroho, lijalo tsa motso (litapole / litapole tse tsoekere), biri, veine le lino tse ling tse matla, lijo tse tsoekere le lipompong, lihlahisoa tse ngata tsa lebese (ntle le chisi) le lihlahisoa tse ling tse kang sucrose, fructose, 'mela.

Lijo tse phetseng hantle bakeng sa lefu la tsoekere la mofuta oa 2 li lokela ho ba le lik'habohaedreite tse rarahaneng tse nang le limatlafatsijoalo ka lijo-thollo tse felletseng, litholoana, meroho, linaoa, lebese la skim le yoghur. Ho khetha lijo tse nang le livithamini tse ngata, liminerale, fiber le protheine ho lokela ho lumellana ka ho toba le dikahare tsa khalori ea hau.

Li-carbohydrate tse bonolo

Li-carbohydrate tse bonolo (monosaccharides le disaccharides) li senngoa habonolo, 'me tsoekere e ntšitsoeng maling e baka keketseho ea tsoekere ea mali.

Lijo tse nang le tsoekere e bonolo li kenyelletsa tsoekere ea tafoleng, sirapo ea poone, lisosa tse ling tsa litholoana, liswiti, tsoekere, mahe a linotsi, lebese, li-yogurts, jeme, chokolete, likuku le lihlahisoa tse tšoeu tsa phofo.

Li-carbohydrate tse rarahaneng

Li-carbohydrate tse rarahaneng (oligosaccharides le polysaccharides) li hloka nako e telele bakeng sa ho bola le ho ntšoa ha tsoekere butle butle maling. Keketseho e nyane hakalo ea tsoekere ea mali e sireletsehile ho batho ba nang le lefu la tsoekere.

Tse ling tsa lijo tse nang le tsoekere tse rarahaneng li kenyeletsa: harese, linaoa, mabele, bohobe bo sootho, raese e sootho, boea ba poone, bohobe ba lijo-thollo, lijo-thollo tse phahameng, lensisi, pasta, poone, granola, liapole, litapole, spaghetti, bohobe ba lijo-thollo tse felletseng.

Carbohydrate metabolism

Hang ha ts'ebetso ea tšilo ea lijo e qala, lik'habohaedreite li qhekelloa ka har'a glucose ebe li tšeloa maling. Glucose e teng maling e sebelisoa ho hlahisa matla, kapa e bolokiloe e le glycogen ka har'a sebete le mesifa, kapa ha ho sa hlokahala matla, e ea sebetsoa 'me e bolokoe' meleng joalo ka mafura.

Tsohle tse boletsoeng ka holimo tsoekere e sebelisang "glucose metabolism" e hloka insulin. Batho ba nang le lefu la tsoekere ha ba khone ho hlahisa insulin e lekaneng kapa ha ba tsotelle insulin, ka hona ba hloka ho boloka maemo a bona a tsoekere ea mali ka meriana le liphetoho tsa bophelo.

Ho bala likarolo tsa bohobe bakeng sa lefu la tsoekere la 2, sebelisa litafole tse latelang tse nang le boleng ba XE lijo tse ling.

Lihlahisoa tsa lebese

Sehlahisoa	Palo e lekanang le XE e le 'ngoe
Lebese	Kopi e 1 250 ml
Kefir	Kopi e 1 300 ml
Kerese	1 senoelo sa 200 ml
Ryazhenka	Kopi e 1 250 ml
Cheesecake ka phofo	Sekhechana se le seng (hoo e ka bang 65-75 gr)
A koaheletsoe ka morara o omisitsoeng	35-45 gr
Chese e halikiloeng ea khalase	Sekotoana se le seng (ligrama tse 35)

Litholoana le monokotsoai

Sehlahisoa	Palo e lekanang le XE e le 'ngoe
Liapole	Likotoana tse 2 (li ka ba 100 gr)
Palesa e boholo bo bohareng	Sekotwana se le seng (ligrama tse 170)
Morara (monokotsoai o moholo)	Likotoana tsa 12-14
Lebone	Likotoana tse 1-2
Peakh Pakham	Sekhechana se le seng (ligrama tse 200)
Li-fragola tsa boholo bo bohareng	Likotoana tsa 10-12
Mango	Tholoana e le 'ngoe e nyane
Li-tanger li boholo bo boholo	Likotoana tse 2-3
Apple (e nyane)	Sekotwana se le seng (ligrama tse 90-100)

Litapole, lijo-thollo, linate

Sehlahisoa	Palo e lekanang le XE e le 'ngoe
Litapole tse halikiloeng tsa Peel	Sekhechana se le seng (60-70 gr)
Litapole tse khotliloeng	Thispone tse 1
Linaoa tse omisitsoeng	1 tbsp. l
Lierekisi	7 tbsp. l
Nuts	Ligrama tse 60
Mabele a ommeng (eng kapa eng)	1 tbsp

Lihlahisoa tsa mafura

Sehlahisoa	Palo e lekanang le XE e le 'ngoe
Bohobe bo bosoeu / sootho	Sekotoana se le seng sa 10 mm
Bohobe bo sa lomosoang	Sekhechana se le seng. 15 limilimithara
Flour	Thispone e 1
Bijoux	Liipone tse 3
Buckwheat porridge	2 tbsp. l
Li-flakes	2 tbsp. l
Popcorn	12 tbsp. l

Sehlahisoa	Palo e lekanang le XE e le 'ngoe
Beetroot	Sekhechana se le seng (150-170 gr)
Lihoete	ho fihlela ho ligrama tse 200
Mokopu	200 ligrama
Linaoa	Tablespoons a mararo (hoo e ka bang ligrama tse 40)

Qetellong

Mokhoa oa ho bala likarolo tsa bohobe ha oa lokela ho ba tekanyetso ea ho lekanya palo ea lijo tse jeoang. E ka nkuoa e le motheo oa ho boloka boima bo le tlasa taolo.

E le hore lijo tsa letsatsi le letsatsi li be tsa boleng bo holimo ebile li na le molemo, mokuli ea nang le lefu la tsoekere o hloka ho fokotsa tekanyo ea lijo tse mafura lijong, a theole tšebeliso ea nama le ho eketsa ts'ebeliso ea meroho, monokotsoai le litholoana, hape a se ke a lebala ka ho lekola tsoekere ea mali.