Fumana hore na hobaneng tsoekere e le mpe hakana bophelong ba hau

Litaba

• Kotsi ea ts'ebeliso ea tsoekere
• Hobaneng ha tsoekere e lemalla bokong
• Khothaletso ea ts'ebeliso ea tsoekere
• Lijo tse nang le tsoekere e ngata
• Mokhoa oa ho natefisa ntle le tsoekere
• Mokhoa oa ho fetola tatso hore e se hloke tsoekere

Ts'ebeliso ea tsoekere, haholo-holo tsoekere e tšoeu, e hokahane le kotsi e eketsehang ea ho ba le mathata a kang lefu la tsoekere, botenya, k'holeseterole e phahameng, gastritis le pipitlelano.

Ntle le tsoekere e tšoeu, tšebeliso e fetelletseng ea lihlahisoa tse tsoekere tse nang le tsoekere, joalo ka mousse le likuku, le tsona li kotsi bophelong, 'me hoa hlokahala ho qoba lijo tsena ho boloka' mele o phetse hantle le ho qoba ho ba motenya haholo.

Kotsi ea ts'ebeliso ea tsoekere

Ho sebelisoa ha tsoekere khafetsa ho eketsa menyetla ea ho ba le mathata a joalo ka:

1. Ho fetoha ha meno;
2. Botenya;
3. Lefu la tsoekere;
4. Cholesterol e phahameng;
5. Mafura a sebete;
6. Kankere;
7. Ho ruruha;
8. Khatello e phahameng;
9. Le tlohele;
10. Pipitlelano;
11. Ho fokotsa mohopolo;
12. Myopia;
13. Thrombosis;
14. Makhopho.

Ho feta moo, tsoekere e fana feela ka lik’hilojule tse se nang letho ’meleng, kaha ha e na livithamini kapa liminerale, e leng limatlafatsi tsa bohlokoa bakeng sa tšebetso e nepahetseng ea’ mele.

Hobaneng ha tsoekere e lemalla bokong

Tsoekere e lemalla bokong hobane e hlohlelletsa tlhahiso ea hormone e bitsoang dopamine, e ikarabellang bakeng sa maikutlo a monate le boiketlo, e etsang hore 'mele o lemalle lijo tsa mofuta ona.

Ntle le ho lemalla, tsoekere e fetelletseng e boetse e sitisa mohopolo ebile e sitisa ho ithuta, e lebisang ho fokotseheng ha ts'ebetso lithutong le mosebetsing.

Khothaletso ea ts'ebeliso ea tsoekere

Tšebeliso e khothalletsoang ea ts'oaetso ka letsatsi ke 25 g, e lekanang le khaba e felletseng, empa se loketseng ke ho qoba ho koenya lijo tsena ka hohle kamoo ho ka khonehang, kaha 'mele ha o li hloke hore li sebetse hantle.

Ntle le moo, ho lokela ho khethoe tšebeliso ea tsoekere e sootho kapa mahe a linotši, kaha li na le livithamini le liminerale tse ngata ho feta sehlahisoa se ntlafalitsoeng, se seng kotsi ho bophelo bo botle.

Lijo tse nang le tsoekere e ngata

Ntle le tsoekere e tšoeu, lijo tse ngata li na le motsoako ona ho risepe ea tsona, hape li baka kotsi bophelong. Mehlala e meng ke ena:

• Li-dessert: mahobe, lipompong, lipompong le bohobe bo tsoekere;
• Lino: lino-mapholi, lero la makotikoti le lero la phofshoana;
• Lihlahisoa tse tsoetseng pele: tsokolate, gelatin, cookie e kentsoeng, ketchup, lebese le khutsitsoeng, Nutella, mahe a linotši a karo.

Kahoo, ho bohlokoa ho qoba ho ja lijo tsena 'me kamehla u shebe letšoao ho bona hore na tsoekere e sebelisitsoe e le sesebelisoa sa ho etsa sehlahisoa seo. Bona hore na tsoekere e kae lijong tse jeoang haholo.

Mokhoa oa ho natefisa ntle le tsoekere

Ho natefisa maro, kofi, li-yoghur tsa tlhaho kapa ho etsa diresepe bakeng sa likuku le lipompong, motho o lokela ho khetha ho sebelisa tse natefisang lijo ho fapana le tsoekere. Li-sweeteners tse ntle ka ho fetisisa ke tsa tlhaho, joalo ka stevia, xylitol, erythritol, maltitol le thaumatin, mme e ka sebelisoa mefuteng eohle ea lipepepe le litokisetso.

Li-sweeteners tsa maiketsetso, joalo ka aspartame, sodium cyclamate, saccharin le sucralose, li entsoe ka lintho tsa lik'hemik'hale, 'me ha li khothalletsoe haholoholo ho bana le bakhachane. Ntle le moo, sepheo ke hore lino-mapholi tse kang maro, kofi le tee li nooa ntle le ho tlatsetsoa ka tsoekere kapa tse tsoekere, 'me ka yogurt ea tlhaho le eona e ka natefisoa hanyane ka mahe a linotši kapa litholoana. Bona lenane le felletseng la lintho tse tsoekere tsa tlhaho le tsa maiketsetso.

Mokhoa oa ho fetola tatso hore e se hloke tsoekere

Lehalapa le nka libeke tse tharo ho tloaela tatso e seng monate haholo, kaha ke nako eo ho nkang hore li-buds tsa tatso li nchafale ka leleme, tse qetellang li ikamahanya le litatso tse ncha.

Ho tsamaisa phetoho le kamohelo ea tatso, ho a khonahala ho tlosa tsoekere hanyane ka hanyane, ho fokotsa palo e sebelisitsoeng lijong ho fihlela e se letho. Ho lokela ho etsoa se tšoanang ka lino-mapholi, ho fokotsa marotholi a sebelisoang. Ntle le moo, tšebeliso ea lijo tse ka bang bohloko kapa tsa ba bolila, joalo ka litholoana tse bolila le meroho e tala, li lokela ho eketsoa.

Ho ntlafatsa bophelo bo botle le ho thibela mafu, bona mehato e 3 e bonolo ea ho fokotsa ts'ebeliso ea tsoekere.