Mofuta oa phepo e nepahetseng ea lefu la tsoekere

Sengoloa se hlahlojoang ke ngaka

Phepo e nepahetseng bakeng sa bakuli ba nang le lefu la tsoekere la mofuta oa bobeli ke ntho ea bohlokoa. Ho latela lijo ka tieo ho etsa hore ho be bonolo ho fokotsa maemo a tsoekere le ho ntlafatsa bophelo ba motho ea nang le lefu la tsoekere ntle le ho sebelisa meriana. Empa sena ha se bolele hore o tlameha ho ja lijo tse se nang phepo le tse se nang tatso, ntho ea bohlokoa ke ho khetha lihlahisoa tse nepahetseng.

Tlhahlobo ea lefu la tsoekere la mofuta oa 2 ha e bolele hore ho tloha joale metsoalle ea hau e tla ba liponto tse eketsehileng le lijo tse bobebe joalo ka lihoete tse phehiloeng

Nutla ea Lefu la tsoekere la Mofuta oa II

Tataiso ea phepo e nepahetseng ea lefu la tsoekere

Sehlahisoa se seng le se seng se na le index ea eona ea glycemic, e bonts'ang sekhahla sa ho phatloha le ho monya ha lik'habohaedreite maling.

Lenane la glycemic. Lenane la Lihlahisoa

Index ea Sehlahisoa sa Glycemic

Ha index e le nyane, sehlahisoa se nka butle butle ebile se sireletsehile bakeng sa bophelo bo botle ba lefu la tsoekere. Lik'habohaedreite li arotsoe ka mefuta e meraro - e bonolo (e nang le index e kaholimo ho 70%), e mahareng (GI 50-70%) le e rarahaneng (GI ka tlase ho 50%). Lijo tse bonolo tsa lik'habohaedreite, tse kenang ka mpeng, li kenngoa ka potlako haholo, 'me ka potlako li phahamisa maemo a tsoekere ea mali. Li-carbohydrate tse rarahaneng le tse mahareng li kenngoa butle butle haholo, ho bolelang hore boemo ba tsoekere bo lula bo tloaelehile kapa bo nyoloha hanyane. U ka fumana tlhaiso ea glycemic ea sehlahisoa se seng le se seng ho tsoa litafoleng tse ikhethileng tse entsoeng ke litsebi tsa phepo.

Kahoo, ka lefu la tsoekere la mofuta oa 2, ho lumelloa ho sebelisa lijo tsohle tse nang le GI e ka tlase ho 40%. Lihlahisoa tse nang le index ea 40 ho isa ho 50% le tsona li loketse tšebeliso ea letsatsi le letsatsi, empa li lokela ho tsotelloa haeba motho a sebelisa lithethefatsi tse theolelang tsoekere. Lihlahisoa tse nang le index ea 50 ho isa ho 70% ha li khethoe letsatsi le leng le le leng le ka bongata. Lihlahisoa tseo GI ea tsona e leng 70-90% li ka kenyelletsoa lijong nako le nako le ka bongata bo fokolang. Ntho e ngoe le e ngoe e nang le index ea ho feta 90% e lokela ho kenyelletsoa ka botlalo ho menu ea eona, hobane esita le palo e nyane ea lihlahisoa tse joalo li ka baka mathata a lefu la tsoekere.

Lethathamo la mahe a linotsi a mahe a linotsi

Molao o mong oa bohlokoa - o ke ke oa lapa 'mele. Lijo tsa letsatsi le letsatsi tsa mosali e lokela ho ba 1200 kcal, banna - 1600 kcal. Ehlile, ena ke pontšo ea karolelano, 'me maemong ka' ngoe ngaka e ka e lokisa, ho latela ts'ebetso ea 'mele le boima ba mokuli.

Letlapa la khalori

Lihlahisoa, litaba tsa bona tsa khalori

Motheo oa lijo e lokela ho ba meroho (ntle le litapole) - ho fihlela ho 900 g ka letsatsi, mme li lokela ho tlatselletsoa ka tlhapi kapa nama e mafura a tlase (300 g ka letsatsi), lihlahisoa tsa lebese (ho fihlela 0.5 l) le litholoana (eseng ho feta 400 g). Ho khothalletsoa ho sebelisa bohobe ka matlapi a korong, 'me haeba a le mosoeu, joale hanyane - 100 g e tla ba a lekana.

Meroho e sa lomosoang ntle le litapole le bohobe ba korong

Ho khothalletsoa ho ja makhetlo a 5-6 ka letsatsi, lijo tsa mantsiboea - eseng kamora lihora tse peli pele ho robala. Ho khothalletsoa ho ja ka nako e tšoanang, ho tloaela 'mele ho tloaela. Lijoa tsa hoseng li bohlokoa haholo kaha lijo tsa hoseng li thusa ho tsitsisa le ho boloka tsoekere. Lijana li ka lokisoa ka mekhoa e fapaneng, empa ho molemo hore u ntse u pheha kapa u bake, 'me u se ke ua sebelisa tse halikiloeng makhetlo a fetang a 3 ka beke.

Lijo tse phehiloeng le tse kengoang ke lintho tse tlang pele

Haeba ho le thata ho hanela ho ja lipakeng tsa lijo tsa mantlha, itlohele ho loma le litholoana le liswidi tse khethehileng tsa lefu la tsoekere.

Li-sweets tsa batho ba nang le lefu la tsoekere, fructose

Etsa bonnete ba ho kenyelletsa lijong kamoo ho lumelloang lijo tse ngata kamoo ho ka khonehang. Lijana tse se nang junifere li teneha kapele, 'me ho ja ho ntse ho thatafala le ho feta. Ho bohlokoa hape nako le nako ho lokisa lihlahisoa tse tšoanang ka mekhoa e fapaneng, ho fapana pakeng tsa ho baka ka ontong ka mohloa, ho ja meroho e mecha e nang le phehiloeng le tse ling. Ha lijo li fapana haholo, ho ka ba bonolo.

Setšoantšong, litlhapi tse halikiloeng ka meroho. Lisebelisoa li ka fapana haholo.

Li-cutlets tsa likhoho tsa Steamed bakeng sa batho ba tsoekere

Mokhoa oa ho ja

Ho ba bangata, phetoho ea ho ja lijo tse fokolang tsa carb e fetoha phephetso ea nnete, haholo-holo haeba pele ho moo motho o ne a sa inehele ho ja. Ho tloaela phetoho ea phepo e nepahetseng, o hloka ho etsa joalo butle, qalong o fane feela ka lihlahisoa tse kotsi ho motho ea nang le lefu la tsoekere kapa ho fokotsa palo ea tsona. Libakeng tse tummeng u hloka ho beha lipitsa tse nang le litholoana kapa monokotsoai, empa feela ntle le libanana, morara, mehla, eo index ea eona ea glycemic e phahameng haholo.

Sopho ea sopho ea litholoana

Ho molemo ho fetola tse monate ntle le tse sa latsoang; ho e-na le lino tse nang le litholoana le sirapo e tsoekere, sebelisa metsi a nang le liminerale.

Lipitsa bakeng sa batho ba lefu la tsoekere

Haeba ho le thata haholo ho uena ho tlohela lijo tse tsoekere, khetha lijo tse nang le carb e tlase lijong tsa hoseng kapa tsa mots'eare. Mohlala, ho ena le litapole tse khotliloeng, o ka etsa k'habeche e khotliloeng kapa o etsa eggplant e halikiloeng.

Li-eggplant tse halikiloeng ka meroho le chisi

O ka fokotsa bongata ba bohobe bakeng sa sejana sa pele kapa esita le hlama ntle le bohobe. Mokhoa ona o tla u lumella ho ja sengoathoana sa chokolete kapa kuku eo u e ratang ka sopho.

Chocolate ea batho ba lefu la tsoekere

Ha u khetha lihlapi le nama, khetha mefuta e nang le mafura a fokolang, 'me ho joalo le ka lihlahisoa tsa lebese. Ho molemo ho hana lisoseji, lihlahisoa tse se nang letho le lijo tse ka makotatsong ka botlalo. Mokhoa o motle bakeng sa soseji ke li-cutlets tsa maiketsetso tse entsoeng ka malapeng, li-swal steal, litlhapi tse halikiloeng. Ho pheha mafura ho khothalletsoa ho sebelisa meroho feela.

Lihlahisoa tsa lebese la skim

Ka mokhoa o ts'oanang, lijo-thollo li nkeloa sebaka ka ho latellana: sebakeng sa semolina le grits ea poone, barele ea perela, oat, buckwheat e lokiselitsoe, 'me raese e tloaelehileng e nkeloa sebaka ke raese e hlaha.

Sebakeng sa bohobe, oatmeal kapa hop e khethiloeng e tšeloa ka nama e halikiloeng; mahe a likhoho a nkeloa sebaka ke likoeko haeba ho khonahala. Tatso ea lijana ho sena ha e mpefale, 'me melemo ea' mele ea bonahala.

Phetoho ea ho tloha lijong tse tharo ka letsatsi ho ea ho lijo tse 5-6 ka letsatsi le tsona e lokela ho ba butle butle. Ho etsa sena, ho a hlokahala ho fokotsa likarolo tse ling tsa lijo tsa hoseng, tsa mots'eare le tsa lijo tsa mantsiboea, e le hore lipakeng tsa lijo ho be le maikutlo a fokolang a tlala. Haeba u tloaetse ho ja lijo tsa hoseng haholo, leka ho fetisetsa lijo tsa mantsiboea pele ho nako. Ebe limatlafatsi tsohle tse 'meleng li jeoa ka potlako,' me takatso ea lijo e tla hlaha pejana.

Latela lijo

Mohlala oa lijo tsa lefu la tsoekere la mofuta oa 2

Letsatsi la beke	Lijoa tsa hoseng	2 lijo tsa hoseng	Lunch	Tee e phahameng	Lijo tsa mantsiboea	Lijong tse 2
Khoeling	Salate ea rantipole, oatmeal, selae sa bohobe, tee e tala	Tee ea apole e halikiloeng	Sopho ea Beetroot, khoho le salate ea meroho, selae sa bohobe, compote	Salate ea litholoana	Cottage chisi, broccoli, bohobe ba rye, tee	Khalase ea skim yogurt kapa kefir
VT	Litlhapi tse phehiloeng, salate ea hop, bohobe ba rye, tee	Meroho puree, tee	Sopho ea meroho, khoho, apole, compote	Chese e nang le mafura a tlase, khalase ea moro oa rosehip	Lehe le phehiloeng, li-meatball tsa maiketsetso, bohobe ba matlapi, tee	Khalase ea yogurt e sa fuoeng kapa lebese le halikiloeng le halikiloeng
SR	Buckwheat, chisi ea chate, bohobe bo sootho, khalase ea tee	Khalase ea compote ntle le tsoekere	Sopho ea meroho, nama e phehiloeng, hop e halikiloeng, bohobe	Apole e halikiloeng	Meatballs e nang le meroho e kholo, rosehip moro	Khalase ea yogurt
Labone	Li-beets tse phehiloeng, porridge ea raese, likhaba tse 2 tsa chisi, kofi	Morara kapa lamunu	Tseka, zucchini ea stewed, khoho, litholoana tse kholo	Salate ea khase, khalase ea tee	Buckwheat, salate ea meroho, bohobe ba rye, tee	Khalase ea lebese
PT	Salate ea rantipole e nang le liapole, chisi ea chate, bohobe, tee	Apple le khalase ea metsi a nang le liminerale	Meroho e jeoang, goulash, jelly ea litholoana	Tee ea salate ea litholoana	Litlhapi, phofo ea nyalothe, khalase ea tee	Kefir
Sat	Oatmeal, salate ea rantipole, bohobe, kofi	Grapefruit, khalase ea tee	Vermicelli e nang le sebete se qhekelletsoeng, sopho ea raese, bohobe, le litholoana tse kenyellelitsoeng	Apole e phehiloeng, metsi a nang le liminerale	Harese le squash caviar, bohobe, tee	Kefir e tlase
Letsatsi	Buckwheat e nang le li-beet tse halikiloeng, likhaba tse peli tsa chisi, tee	Apole e ncha, khalase ea tee	Sopho e jeoang meroho, pilaf, senoelo se nokiloeng sa li-eggplant, seno sa Cranberry	Orange, khalase ea tee	Poreli ea mokopu, li-meatball tsa maiketsetso, salate ea meroho, tee	Khalase ea kefir

Mohlala oa lijo tsa lefu la tsoekere

Tsena ke likhothaletso tse akaretsang, 'me ka hona, maemong ka' ngoe, menu e hloka ho fetoloa, ho latela boemo ba bophelo bo botle, boima le boemo ba glycemia, mafu a kopaneng le lintlha tse ling. Ho latela melao e thata ho tla thusa ho qoba mathata a tebileng a hore lefu la tsoekere le kotsi.