Ho na le mafu a mangata moo ho hlokahalang ho etsa liphetoho lijong tsa bona, hobane boemo ba mokuli le katleho ea phekolo ea meriana e itšetlehile ka eona. Lijo tsa bohlokoa bakeng sa lefu la tsoekere, tse lokelang ho boloka litekanyetso tsa mali tsa mali le ho etsa mosebetsi oa 'mele oohle.
Phepo e nepahetseng ea lefu la tsoekere
Ho etsa bonnete ba hore lijo tseo o li jang li tšoaneleha ho mokuli, li lokela ho khethoa ke ngaka ka bomong, ho nahanisisa ka litšobotsi tsa sebōpeho. Ho na le melao e mengata eo batho bohle ba fumanoang ba tšoeroe ke lefu la tsoekere ba lokelang ho e latela.
- Ho hlokahala hore u khethe lijo e le hore u finyelle tekanyo ea karolelano ea liprotheine, lik'habohaedreite le mafura.
- Mokhoa o nepahetseng oa lefu la ts'oaetso o lokela ho ba o fokolang, ka hona ja lijo tse nyenyane lihora tse peli le tse ling tse peli.
- Li-caloric tsa lijo ha lia lokela ho ba tse phahameng, empa li lekanngoa le matla a sebelisoang ke motho.
- Lijong tsa letsatsi le leng le le leng e lokela ho ba lihlahisoa tse molemo: meroho, litholoana, lijo-thollo, nama e mahlahahlaha, litlhapi le lihlahisoa tsa lebese.
Lijo tse thibeloang ke lefu la tsoekere la meriana
Ho na le lenane le itseng la lijo tse sa lokelang ho ba teng nakong ea lijo tsa motho ea nang le lefu la tsoekere:
- Tsokolate, lipompong, bohobe le lipompong tse ling, le libate.
- Ha u fumana hore u ke ke ua ja le lefu la tsoekere, ho bohlokoa ho bua ka lijana tse bohale, tse monate, tsa letsoai le tsa ho tsuba.
- E 'ngoe ea litholoana e lokela ho behoa litholoana tse monate: libanana, lifeiga, morara joalo-joalo.
- Ho ja lijo tse nang le lefu la tsoekere le tlaase ho bolela hore ho tlosoa lihlahisoa tse nang le letšoao le phahameng la glycemic li lokela ho lahleheloa.
U ka ja eng ka lefu la tsoekere?
Sehlopha se entsoeng ka tsela e nepahetseng se reretsoe ho fokotsa kotsi ea ho feto-fetoha ha litebelisuoa tsa mali. Ho na le lethathamo le itseng, le amoheloang ke lingaka, hore le ka ja le lefu la tsoekere:
- Bohobe bo lumelloa, empa u lokela ho khetha lihlahisoa tsa rye kapa lihlahisoa tsa tsoekere. Mokhoa oa letsatsi le letsatsi ha oa lokela ho ba o fetang g 3 g.
- Lijana tsa pele li lokela ho pheha hantle meroho kapa mefuta e fokolang ea nama le tlhapi. Letlotlo la letsatsi le letsatsi ha le ka holimo ho 300 ml.
- Mabapi le lijana tsa nama, lijo tsa lefu la tsoekere li lumella nama ea khomo, veal, likhoho le mmutla. Har'a litlhapi, fana ka khetho ea pike, li-cod le pike. Ho khothalletsoa ho tima, ho pheha kapa ho pheha lijo tse tšoanang.
- Ho tloha mahe, u ka lokisetsa omelets kapa u eketsa lijana tse ling. Letsatsi le lumelloa eseng li-pcs tse peli.
- Har'a lihlahisoa tsa lebese, lebese, kefir le yogurt lia lumelloa, hammoho le chate ea cottage, chisi, tranelate e bolila le tranelate. Ntho ea bohlokoa ke ho se sebelise hampe lijo tse joalo.
- Mafura a lumelloeng a kenyelletsa oli le limela tsa meroho, empa chelete e lekanyelitsoe ho 2 tbsp. tablespoons ka letsatsi.
- Mofani oa lik'habohaedreite tse rarahaneng ke lijo-thollo, mme lijo tsa diabetics li lumella raese e sootho, nyalothe, buckwheat, perele ea harese le poone. U ka li pheha feela metsing.
- Ha rea lokela ho lebala ka litholoana le meroho, kahoo har'a tse ling tse bohlokoa haholo tse fuoang kiwi, persimmon, liapole, kharenate, beet, k'habeche, likomkomere le zucchini. E molemo bakeng sa lefu la tsoekere le lik'hilograma tse sa tšoaneng tse monokotsoai.
Nka noa eng ka lefu la tsoekere?
Batho ba nang le lefu lena ba lokela ho ela hloko lijo, empa le ho noa. Lintlha tse latelang lia lumelloa:
- Metsi a mongobo a na le lisebelisoa tse ngata tse molemo 'me ka nako e tloaelehileng ho sebelisoa ho ka etsa hore li-pancreas li tloaele.
- Ha u khetha lero, u lokela ho nahana ka lik'halori tsa tsona. Li phehe. Ho molemo ho ja langa le le lej, lemon, bleberry le lero la kharenate.
- Ho lumelloa ke tee, ka mohlala, e tala, chamomile kapa makhasi a bulbberry. Ho lefella kofi ho molemo ho buisana le ngaka.
- Ba bangata ba thahasella hore na hoa khoneha ho noa joala lefu la tsoekere, 'me ka hona lingaka li na le likarabo tabeng ena' me li fana ka karabo e fosahetseng. Sena se bakoa ke hore lino tse joalo li ka baka mathata, ka mohlala, hypoglycemia.
Lijo "tafoleng e 9" e nang le tsoekere ea lefu la tsoekere
Lijo tse fanoang lijong tsa phepo ke motheo oa phekolo bakeng sa batho ba nang le lefu la tsoekere ka bonolo ho isa tekanyong. Lijo tse 9 tsa lefu la tsoekere li na le melao e boletsoeng pejana. Ho hlokahala hore ho jeoa ka lijo tse nang le boleng bo nepahetseng: 10% bakeng sa lijo tse sa jang, 20% bakeng sa lijo tsa motšehare le lijo tsa hoseng, le 30% ea lijo tsa motšehare. Li-carbohydrate li lokela ho fana ka lik'hilojule tsa letsatsi le letsatsi ho tse 55%.
Lijo tse 9 tse nang le lefu la tsoekere - menu
Ho itšetlehile ka melao e behiloeng le ho nahanela lithahasello tsa hau, u lokela ho etsa lijo. Haeba ho na le monyetla, ho kgothaletswa hore o bontswe ngaka ya hau e ntseng e ntshetswa pele, e le hore o tle a fane hantle. Ho ja lijo tse nang le lefu la tsoekere e tlaase ho ka sheba ntho e kang ena:
Lijo li ja | Lisebelisoa, g |
Mantaha | |
Pele lijo tsa hoseng | Bohobe 50, porridge porridge (lijo-thollo "Hercules" -50, lebese 100, oli 5). Tea ka lebese ka xylitol (lebese 50, xylitol 25). |
Lijo tsa hoseng tsa bobeli | Salate e tsoang ho likomkomere tse ncha (likomkomere 150, oli ea meroho 10). Lehe le phehiloeng 1 pc, seaplane sa apole, lero la tamati 200 di ml. |
Mantsiboea | Salate e tsoang ka hop (hop 120, oli e hōlile ka 5 ml, litlama). Makhasi le meatballs (nama ea khomo ea 150, oli ea tranelate 4, eiee 4, lihoete 5, parsley3, nama ea moro 300). Lijo tsa Cutlets li halefile (nama ea 200, lehe 1/3, bohobe 30). Letamo la seoa (lierekisi tse 60, botoro 4). Kissel ho tloha liapole tse omisitsoeng (liapole tse omisitsoeng 12, xylitol 15, starch 4). |
Bosiu ba motlakase | Liapole 200 |
Dinner | Bohobe bo botšo ba 100, botle bo monate 10. Fish e phehiloeng 150. Carrot tartaya 180. Xylitol 15. |
Pele a robala | Mafura a Kefir a 200ml. |
Labobeli | |
Pele lijo tsa hoseng | Bohobe 100. Moea oa cheese (ntlo ea 100, botoro 3, lebese 30, lehe 1/2, xylitol 10, tranelate e bolila 20). Salate e tsoang ho beet (beetroot 180, oli ea meroho 5). Kissel ho xylitol. |
Lijo tsa hoseng tsa bobeli | Bohobe 100. Moea oa cheese (ntlo ea 100, botoro 3, lebese 30, lehe 1/2, xylitol 10, tranelate e bolila 20). Salate e tsoang ho beet (beetroot 180, oli ea meroho 5). Tea ka xylitol. |
Mantsiboea | Sopho e tsoang meroho (lihoete 30, k'habeche 100, litapole 200, tranelate botoro, tranelate e bolila 10, eiee 10, meroho 400). Puree rantipole, lihoete 100, botoro 5, lebese 25 ml. Khoho e halikiloeng 200, botoro. 4. lero la tamati 200 ml. Bohobe bo botšo. |
Bosiu ba motlakase | Liapole 200 |
Dinner | Salate e tsoang sauerkraut (k'habeche 150, oli ea meroho 5). Fish e phehiloeng 150. Tea e nang le xylitol. Bohobe 50. |
Pele a robala | Kefir 200. |
Laboraro | |
Pele lijo tsa hoseng | Lijo jellied (nama ea khomo ea 100, lihoete 10, parsley 10, onion 10, gelatin 3). Tomate 100. Palesa ea barley (e nang le 50, lebese 100). Bohobe 100. |
Lijo tsa hoseng tsa bobeli | Litlhapi tse phehiloeng (litlhapi tse 150, onion 10, parsley 10, celery 5). Salate e tsoang ho mokopu (mokopu 100, liapole 80). |
Mantsiboea | Borscht le nama le tranelate e bolila (nama 20, beet 100, litapole tse 100, k'habote tse 50, lihoete tse 10, tranelate e bolila 10, eiee 10, tamati sauce 4, moro 300 ml). Phoofolo ea pheho e phehiloeng ka nama ea liphoofolo 200. Poulo ea buckwheat ka oli (croup 50, oli 4). Lero la tamati 200. bohobe. |
Bosiu ba motlakase | Liapole 200 |
Dinner | Caviar tsenwe 100. Lihoete tsa cutlets (lihoete 100, litapole 50, mahe a bosoeu 1 sekoto, botoro 5). Tea ka lebese le xylitol. Bohobe 50. |
Pele a robala | Kefir 200 |
Labone | |
Pele lijo tsa hoseng | Caviar ho tloha ho beet 100, lehe 1 pc. Dutch cheese 20. Kofi le lebese le xylitol (lebese 50, kofi 3, xylitol 20). Bohobe 50. |
Lijo tsa hoseng tsa bobeli | Pearl barley porridge (perela harese 50, oli 4, lebese 100). Kissel ho tloha liapole tse omisitsoeng (liapole tse omisitsoeng 12, tsoekere 10, starch 4). |
Mantsiboea | Shchi (tranelate e bolila 10, k'habeche 300, onion 40, langa le le lej sauce 10, oli 4, moro 300). Meatloaf (nama 180, lehe 1/3, bohobe ba 30, eiee 20, ho noa oli 10). Litapole phehiloeng 200. Salad ho tloha a hloekileng hop le oli ea limela (hop 200, oli 5). Lero la tamati 200. bohobe. |
Bosiu ba motlakase | Liapole 200 |
Dinner | Chisi ea cottage ke mafura a maholo a 150. Tatale 200. Tea e nang le tsoekere le lebese. Bohobe 100. |
Pele a robala | Kefir 200 ml |
Labohlano | |
Pele lijo tsa hoseng | Li-cutlets tsa likhase ka tranelate e bolila (ntlo ea chisi 70, mahe a 1/2, bohobe ba 15, oli ea meroho 10, breadcrumbs 8, tranelate e bolila 10). Salate ea likomkomere le mahe (likomkomere 150, lehe la 1/3 le dill mane). Mafura a mafura a cheese 25. Bohobe ba protein koro 50. Tea le lebese ka xylitol. |
Lijo tsa hoseng tsa bobeli | Lijo tsa nama (khomo ea khomo ea 100, Dutch cheese 5, botoro 5, dill mane ho latsoa). Bohobe bo botšo. |
Mantsiboea | Nale (litlhapi tse 150, lihoete tse 20, litapole 100, eiee 10, parsley 10, botoro 5, lekhasi la bay, meroho). Meroho e nang le limela tse nang le nama (nama ea khomo ea 50, k'habeche 150, oli ea limela, 10, eiee 10, lihoete 20, parsley 10, tamati ea tamati 1). Li-snowballs tsa Apple (liapole tse ncha tse 150, lekhasi le lesoeu 1/2, lebese 100, sorbitol 20). Bohobe 150. |
Bosiu ba motlakase | Raspberry 200 |
Dinner | Zucchini le nama (zucchini 250, nama ea likhomo 50, raese 10, meats3 ea meroho, chisi 5, onion 10). Litapole tse pentiloeng (litapole 200, lebese 30). Litholoana tsa jelly. Bohobe 150. |
Pele a robala | Kefir 200 |
Moqebelo | |
Pele lijo tsa hoseng | Caviar moshanyana 100. Omelet protheine (mahe a maseeu a mabeli a 2, lebese 80, oli 2). Kofi le lebese le xylitol. Bohobe 100 |
Lijo tsa hoseng tsa bobeli | Phula ea oatmeal (e kenyang "Hercules" -50, lebese la 100, oli ea 5). Kissel ho tswa yak yak (liapole 50, xylitol 15, starch 4). |
Mantsiboea | Borscht le nama le tranelate e bolila (nama 20, beet 100, litapole tse 100, k'habote tse 50, lihoete tse 10, tranelate e bolila 10, eiee 10, tamati sauce 4, moro 300 ml). ho tloha nama ea mouoane (nama ea khomo ea 200, lehe la 1/3, bohobe 30). Setho sa pea (sekhao sa 60, botoro 4). Mohobe oa k'habeche (k'habeche 200, tranelate e bolila 5, tamati sauce 5, onion 10, botoro 5). Lero la tamati 200. bohobe. |
Bosiu ba motlakase | Liapole 200 |
Dinner | Pouding curd (kottage cheese skim 100, semolina le 10, lebese 20, chisi 20, lehe 1/2, oli 5). Tea e nang le tsoekere. Bohobe. |
Pele a robala | Kefir 200 |
Sontaha | |
Pele lijo tsa hoseng | Ehe sengoathoana se 1. Salate e tsoang ho hop ea makoti 200. Kofi ea 50 ea kofi le lebese le xylitol. Bohobe 100. |
Lijo tsa hoseng tsa bobeli | Salate ho tloha fatše ea herring (herring kapa litlhapi tse ling tse letsoai tse 50, nama ea khomo ea 50, lehe la 1/2, e kopantsoeng 5, oli ea 15, liapole 30, litapole 50, eiee 10). Bohobe 50. |
Mantsiboea | Sopho ea pea (dierekisi 60, litapole 100, lihoete 10, eiee 10, oli 4, moro 300). Hop e entsoeng ka stewed (k'habeche 200, tranelate e bolila 5, onion 10, tomate lero 5, oli 5). Lero la tamati 200. |
Bosiu ba motlakase | Liapole 200 |
Dinner | Litlhapi tse phehotsoeng ka letsoai la lebese (cod 100, onion 5, parsley) 10. Litapole tse phehiloeng lebese (litapole 250, młolko 50) Bohobe 50. |
Pele a robala | Kefir 200. |