Lijo tsa lefu la tsoekere: Lijo tse lumelletsoeng, tse thibetsoeng le Menu
Litaba
- Lijo tse lumelloang lefu la tsoekere
- Palo e khothalletsoang ea litholoana
- Lijo tse thibetsoeng lefu la tsoekere
- Mehlala ea lefu la tsoekere
Lijong tsa lefu la tsoekere, tšebeliso ea tsoekere e bonolo le lijo tse nang le phofo e tšoeu li lokela ho qojoa.
Ntle le moo, hoa hlokahala hape ho fokotsa tšebeliso ea lijo tse ngata tse nang le lik'habohaedreite tse ngata, leha li nkuoa li phetse hantle joalo ka litholoana, raese e sootho le habore. Lebaka ke hore ho fetella ha lik'habohaedreite lijong tse tšoanang ho matlafatsa keketseho ea glycemia, e lebisang ho lefu la tsoekere le sa laoleheng.
Mofuta oa 2 oa lefu la tsoekere ke mofuta o atisang ho hlaha ka lebaka la ho ba motenya haholo le ho ja lijo tse fosahetseng, tse bang teng ha motho a le moholo. Ho bonolo ho laola le ho ntlafatsa haholo ka ho lekana ha lijo, ho theola boima ba 'mele le ho ikoetlisa khafetsa.
Lijo tse lumelloang lefu la tsoekere
Lijo tse lumelloang lijong tsa lefu la tsoekere ke tse nang le fiber, protheine le mafura a matle joalo ka:
- Lihlahisoa tsohle: phofo ea koro, raese ea thollo le pasta, oats, popcorn;
- Li-legume: linaoa, linaoa, lierekisi, lensisi, lierekisi;
- Meroho ka kakaretso, ntle le litapole, litapole, cassava le yam, kaha li na le lik'habohaedreite tse ngata 'me li lokela ho jeoa ka likaroloana tse nyane;
- Nama ka kakaretso, ntle le nama e sebetsitsoeng, joalo ka ham, letsoele la Turkey, boroso, boroso, bacon, bologna le salami;
- Litholoana ka kakaretso, ha feela unit 1 e sebelisoa ka nako e le ngoe;
- Mafura a matle: avocado, kokonate, oli ea mohloaare, oli ea kokonate le botoro;
- Peo ea oli: li-chestnut, matokomane, makotomane, walnuts le lialmonde;
- Lebese le lihlahisoa tsa lebese, ho ba hlokolosi ho khetha li-yoghur ntle le tsoekere e ekelitsoeng.
Ho bohlokoa ho hopola hore li-tubers, joalo ka litapole, litapole, cassava le yam ke lijo tse phetseng hantle, empa hobane li ruile ka lik'habohaedreite, li lokela ho jeoa hanyane.
Palo e khothalletsoang ea litholoana
Hobane li na le tsoekere ea tsona ea tlhaho, e bitsoang fructose, litholoana li lokela ho jeoa hanyane ke batho ba nang le lefu la tsoekere. Tšebeliso e khothalletsoang ke tholoana e le 'ngoe ka nako, eo, ka tsela e nolofalitsoeng, e sebetsang ka bongata bo latelang:
- 1 yuniti e mahareng ea litholoana tse felletseng, joalo ka apole, banana, lamunu, tangerine le pere;
- Likhae tse 2 tse tšesaane tsa litholoana tse kholo, joalo ka mahapu, mahapu, papaya le phaenapole;
- Litholoana tse nyane tse 1, tse fanang ka li-unit tse 8 tsa morara kapa li-cherries, mohlala;
- Khaba e 1 ea litholoana tse omisitsoeng joalo ka morara o omisitsoeng, plums le liapolekose.
Ntle le moo, ho bohlokoa ho qoba tšebeliso ea litholoana hammoho le lijo tse ling tse nang le lik'habohaedreite tse ngata, joalo ka tapioca, raese e tšoeu, bohobe le lipompong. Bona malebela a mang mabapi le Litholoana tse khothalletsoang lefu la tsoekere.
Lijo tse thibetsoeng lefu la tsoekere
Lijo tse thibetsoeng lijong tsa lefu la tsoekere ke tse nang le tsoekere e ngata kapa lik'habohaedreite tse bonolo, joalo ka:
- Tsoekere le lipompong ka kakaretso;
- Moratuoa, jelly ea litholoana, jeme, marmalade, li-confectionery le lihlahisoa tsa pastry;
- Lipompong ka kakaretso, chokolete le lipompong;
- Lino tse tsoekere, joalo ka lino-mapholi, lero la indasteri, lebese la chokolete;
- Lino tse tahang.
Ho bohlokoa hore batho ba nang le lefu la tsoekere ba ithute ho bala mabitso a lihlahisoa pele ba li ja, hobane tsoekere e ka bonahala e patiloe ka sebopeho sa tsoekere, tsoekere kapa sirapo ea poone, fructose, maltose, maltodextrin kapa tsoekere e inverted. Bona lijo tse ling ho: Lijo tse nang le tsoekere e ngata.
Mehlala ea lefu la tsoekere
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 la batho ba nang le lefu la tsoekere:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Kopi e le 'ngoe ea kofi e sa tsoekere + lilae tse 2 tsa bohobe bo halikiloeng le lehe | Kopi e le 'ngoe ea kofi e nang le lebese + 1 banana e halikiloeng e nang le lehe le halikiloeng le selae se le seng sa chisi | 1 yogurt e hlakileng + selae se le seng sa bohobe bo nang le botoro le chisi |
| Seneke sa hoseng | 1 apole + 10 linate tsa cashew | 1 khalase ea lero le tala | Banana e mashed e 1 e nang le teaspoon e 1 ea chia |
| Lijo tsa mots'eare | 4 kolofo ea sopho e entsoeng ka raese e sootho + 3 kolofo ea sopho ea linaoa + kana au gratin le chisi ka ontong + salate e halikiloeng ka oli ea mohloaare | Litlhapi tse besitsoeng ka ontong ka oli ea mohloaare, litapole le meroho | pasta e felletseng e nang le sopho ea nama ea khomo le ea tamati + salate e tala |
| Seneke-thapama | 1 yogurt e hlakileng + selae se le seng sa bohobe bo nang le chisi | Khalase e le 'ngoe ea avocado smoothie e tsoekere ka 1/2 khola ea sopho ea linotsi | Senoelo se le seng sa kofi e sa tsoekere + selae se le seng sa kuku e tsoang ka bongata + linate tsa cashew tse 5 |
Lijong tsa lefu la tsoekere ho bohlokoa ho laola linako tsa lijo ho thibela hypoglycemia, haholo pele o ikoetlisa. Bona hore na motho ea nang le lefu la tsoekere o lokela ho ja eng pele a ikoetlisa.
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