Seo motho ea nang le lefu la tsoekere a ka se jang
Litaba
- Tafole ea lijo tsa batho ba nang le lefu la tsoekere
- A na u ka ja lipompong ka lefu la tsoekere?
- Seo u ka se jang ho fokotsa lefu la tsoekere
Lijo tsa motho ea nang le lefu la tsoekere li bohlokoa haholo hore litekanyetso tsa tsoekere maling li laoloe le ho bolokoa li sa fetohe ho thibela liphetoho tse kang hyperglycemia le hypoglycemia hore li se ke tsa etsahala. Ka hona, ho bohlokoa hore ha a fumanoa a tšoeroe ke lefu la tsoekere, motho eo o ea ho setsebi sa phepo e nepahetseng bakeng sa tlhahlobo e felletseng ea phepo e nepahetseng mme moralo oa phepo e nepahetseng o lumellanang le litlhoko tsa bona oa bontšoa.
Lijong tsa lefu la tsoekere ho bohlokoa ho kenyelletsa le ho eketsa palo ea lijo tse nang le fiber, kaha li thusa ho laola maemo a tsoekere, a bitsoang glycemia, hammoho le ho ja lijo tse nang le index e tlase ea glycemic, ke hore, lijo tse eketsang palo ea tsoekere hona joale. Ho feta moo, ho bohlokoa ho laola tšebeliso ea lijo tse nang le mafura, kaha ho na le kotsi ea hore motho a tšoaroe ke lefu la pelo, ntle le lefu la tsoekere.
Tafole ea lijo tsa batho ba nang le lefu la tsoekere
Tafole e latelang e thusa batho ba nang le lefu la tsoekere ho fumana hore na ke lijo life tse lumelletsoeng, tse thibetsoeng le tse lokelang ho qojoa:
| E lumelletsoe | Ka tekano | Qoba |
| Linaoa, lensisi, likhekhe le poone | Raese e sootho, bohobe bo sootho, motsoala oa motsoala, phofo ea manioc, popcorn, lierekisi, phofo ea poone, litapole, mokopu o phehiloeng, cassava, yam le turnips | White, raese e tšoeu, litapole tse khotliloeng, li-snacks, li-puff pastry, phofo ea koro, mahobe, bohobe ba Fora, bohobe bo bosoeu, biscuit, Mofere-fere |
Litholoana tse kang liapole, lipere, lilamunu, liperekisi, li-tangerine, litholoana tse khubelu le libanana tse tala. Ho khothalletsoa hore li jeoe ka lekhapetleng. Meroho e kang lettuce, broccoli, zucchini, li-mushroom, eiee, tamati, spinach, cauliflower, pelepele, eggplant le lihoete. | Kiwi, mahapu, papaya, khoune ea phaene, morara le morara o omisitsoeng. Beetroot | Litholoana tse kang matsatsi, lifeiga, mahapu, litholoana tsa sirapo le jelly e nang le tsoekere |
| Lithollo kaofela tse kang habore, bohobe bo sootho le harese | Li-pancake tsa wholemeal li lokiselitsoe hae | Lihlahisoa tsa indasteri tse nang le tsoekere |
| Nama e se nang mafura haholo, e kang khoho e se nang letlalo le turkey le litlhapi | Nama e khubelu | Boroso, joalo ka salami, bologna, ham le lard |
| Stevia kapa monate oa stevia | Li-sweeteners tse ling | Tsoekere, mahe a linotši, tsoekere e sootho, jeme, sirapo, 'moba |
| Sonobolomo, linseed, chia, peo ea mokopu, litholoana tse omisitsoeng joalo ka linate, cashews, lialmonde, makotomane, matokomane | Oli ea mohloaare, oli ea folaxe (ka bongata bo fokolang) le oli ea coconut | Lijo tse halikiloeng, lioli tse ling, majarine, botoro |
| Metsi, tee e sa tsoekere, metsi a nang le tatso ea tlhaho | Maro a litholoana tsa tlhaho a se nang tsoekere | Lino tse tahang, lino tse nang le indasteri le lino tse bonolo |
| Lebese, yogurt e se nang mafura haholo, chisi e tšoeu e mafura a tlaase | - | Lebese le yoghurts kaofela, chisi e tšehla, lebese le khutsitsoeng, tranelate e bolila le tranelate chisi |
Morero ke ho lula u ja likarolo tse nyane tsa lijo lihora tse ling le tse ling tse tharo, ho etsa lijo tse tharo tsa mantlha le li-snacks tse peli ho isa ho tse tharo ka letsatsi (hoseng, thapama le pele ho nako ea ho robala), ho hlompha kemiso ea lijo.
Litholoana tse lumelloang ke lefu la tsoekere ha lia lokela ho jeoa ka thoko, empa li lokela ho tsamaea le lijo tse ling mme, ka ho khetheha, qetellong ea lijo tse kholo, joalo ka lijo tsa mots'eare kapa lijo tsa mots'eare, li lula li le likarolong tse nyane. Ho bohlokoa ho fana ka khetho ea tšebeliso ea litholoana tsohle eseng ka lero, hobane palo ea fiber e nyane.
A na u ka ja lipompong ka lefu la tsoekere?
U ke ke oa ja lipompong ka lefu la tsoekere, kaha li na le tsoekere e ngata, e etsang hore tsoekere e nyolohe le lefu la tsoekere le se ke la laoleha, e leng ho eketsang menyetla ea mafu a amanang le lefu la tsoekere, joalo ka bofofu, mathata a pelo, mathata a liphio le bothata ba ho fola , ka mohlala. Bona lenane le felletseng la lijo tse nang le tsoekere e phahameng tseo u lokelang ho li qoba.
Leha ho le joalo, haeba u ja hantle 'me tsoekere ea mali ea hao e laoloa, ka linako tse ling u ka ja lipompong, haholo-holo tse lokiselitsoeng hae.
Seo u ka se jang ho fokotsa lefu la tsoekere
Ho fokotsa tsoekere maling le ho laola lefu la tsoekere, ho kgothaletswa ho ja lijo tse nang le fiber ka lijo tsohle, mme o lokela ho ja bonyane ligrama tse 25 ho isa ho tse 30 ka letsatsi. Ntle le moo, khetho e lokela ho fuoa lijo tse nang le index ea glycemic e tlase le e bohareng, e leng boleng ba bohlokoa ba ho tseba hore na lijo tse itseng li na le lik'habohaedreite tse kae le ho eketsa palo ea tsoekere maling.
Ho laola lefu la tsoekere ho bohlokoa, ntle le phepo e nepahetseng, ho ikoetlisa joalo ka ho tsamaea kapa ho ikoetlisetsa mofuta o itseng oa papali metsotso e 30 ho isa ho e 60 ka letsatsi, hobane hona ho thusa ho laola maemo a tsoekere maling, hobane mesifa e sebelisa tsoekere nakong ea boikoetliso. Ho kgothaletswa hore pele motho a etsa ketsahalo eo, a etse seneke se senyane ho qoba hypoglycemia. Bona hore na motho ea nang le lefu la tsoekere o lokela ho ja eng pele a ikoetlisa.
Ntle le moo, ho bohlokoa hape ho lekanya palo ea tsoekere maling ka letsatsi le ho sebelisa meriana e bontšitsoeng ke ngaka, hape o kopa tataiso ho setsebi sa phepo e nepahetseng hore ho etsoe tlhahlobo e lekaneng. Bona video e ka tlase hore na lijo tsa lefu la tsoekere li lokela ho ba joang:
E Khahla Kajeno
Hobaneng ha O sa Lokela ho Sebelisa Mosetareta ho Burns, Hape Lipheko Tse Ling Tse Sebetsang
