Mabaka a 3 Re Khethile Lijo Tse Fokolang Lijo Tse Fokolang, Tse Fokolang Limela ho Laola Lefu la Ts'oaetso

Litaba

• 1. Ho laola boima ba 'mele
• 2. Matla
• 3. Kotsi e fokolang ea lefu la nako e telele le sa foleng
• Letsatsi la mofuta ona oa lijo le shebahala joang ho rona
• Tsela

Ho batla matla a mangata le taolo e ntle ea tsoekere ea mali? Mokhoa oa bophelo o nang le mafura a fokolang, o ipapisang le limela, o ka jang karabelo e ka ba karabo. Babuelli ba babeli ba lefu la tsoekere ba hlalosa hore na hobaneng mofuta ona oa lijo o ba fetotse.

Bophelo bo botle le bophelo bo botle li ama e mong le e mong oa rona ka tsela e fapaneng. Ena ke pale e le 'ngoe.

Lefatšeng la kajeno, phepo e nepahetseng ea lefu la tsoekere e se e le thata. Boholo ba likeletso - ka linako tse ling lia loantšana - li ka u siea u ikutloa u ferekane ebile u hloka tšepo, u sa tsebe hore na u ka ja joang ho laola tsoekere ea mali le ho fokotsa kotsi ea mathata a nako e telele a lefu la tsoekere la mofuta oa 1 kapa la 2.

Re ntse re phela le lefu la tsoekere la mofuta oa 1 ka kakaretso e kopaneng ea lilemo tse 25 mme re lekile ka lijo tsa liphoofolo le tsa limela tse nang le li-carbohydrate tse tlase.

Re sa tsebe, ka bobeli re ile ra ja insulin ka ho e ja ka ho ja lijo tse nang le mafura le liprotheine tse ngata. Matla a fokolang, ho opeloa ke mesifa, ho tšoenyeha, takatso ea lijo, le tsoekere e boima ea mali li ile tsa re hlasela.

Ha re batla matla a mangata le taolo e ntle ea tsoekere maling, re ile ra fetohela mokhoeng oa bophelo o mafura a fokolang, o ipapisang le limela. Ho ja lijo tsena ho ntlafalitse ts'oaetso ea rona ea tsoekere maling, ho fokotsa litekanyetso tsa rona tsa A1C, ho re fa matla a matla, le ho fokotsa ts'ebeliso ea insulin ka liperesente tse 40.

Lijo tse thehiloeng limela, lijo tse felletseng tse kenyeletsang litholoana, meroho, linaoa le lithollo ke tse ling tsa lijo tse nang le phepo e ngata lefatšeng. Li tletse ka lihlopha tse tšeletseng tsa bohlokoa tsa limatlafatsi, ho kenyelletsa:

• livithamine
• liminerale
• faeba
• metsi
• li-antioxidants
• lik'hemik'hale tsa likokoana-hloko

Ho ja lijo tse nang le mafura a fokolang, limela, lijo tse felletseng ke tsela e bonolo ea ho eketsa phepo ea hau ea limatlafatsi, e fokotsang ho ruruha hoa mmele, le ho matlafatsa bophelo ba lisele tsohle tsa mmele oa hau.

Bakeng sa ba nang le lefu la tsoekere, lijo tse nepahetseng li bohlokoa. Kamehla buisana le ngaka pele u qala mokhoa o mocha.

Le ha morero ona o kanna oa se tšoanele motho e mong le e mong, e ne e le phetoho ea papali ho rona. Mona ke mabaka a mararo a hobaneng re ikutloa eka re atleha leanong le jang mafura a fokolang, le ipapisang le limela.

1. Ho laola boima ba 'mele

Lijo tse felletseng tse sa sebetsoang tsa semela li laetsoe ka metsi le fiber, e sitisang mpa ea hau mme e romelle letšoao bokong ba hau ho emisa ho ja pele ho u qetile li- calories tse ngata haholo.

Kahoo, o ba "ea mechini" pele o "khora ka botlalo," e leng tsela e bonolo ea ho thibela khahlanong le ho ja li-calories tse ngata.

Lijo tsa rona tse ratoang haholo li kenyelletsa:

• Lijo tsa linaoa: linaoa tsa pinto, linaoa tsa metsing, lierekisi tse arohaneng, lensisi, lierekisi tse tala
• Lihlahisoa tse felletseng: raese e sootho, nyalothe, teff, harese
• Meroho e seng ea starchy: zucchini, broccoli, lihoete, beet, li-mushroom
• Meroho e makhasi: lethisi, sepinichi, chard ea Switzerland, arugula
• Meroho e matlafatsang: litapole, squash ea butternut, yam, poone
• Litholoana: liapole, lipere, li-blueberries, mangos
• Litlama le linoko: turmeric, sinamone, cardamom, paprika

2. Matla

Ho ja lijo tse nang le carb e tlase (e tloaelehileng ho ba nang le lefu la tsoekere) ho ka etsahala fokotsa maemo a hau a matla ha nako e ntse e feta, hobane hangata ho na le tsoekere e sa lekaneng bokong le mesifa ea hau.

Ba latelang lijo tse thata tsa carb ha ba felle feela lijo tse kang litholoana le litapole, empa ba fokotsa meroho joalo ka pelepele ea tšepe le litamati, hobane le lijo tsena kaofela li ka li beha holim'a lijo tseo ba li fuoang letsatsi le letsatsi.

Glucose ke mafura a lisele tsohle tsa 'mele oa hau, kahoo ha o kenya ts'ebetsong Hape lijo tse nang le k'habohaedreite kaofela morerong oa hau oa lijo - joalo ka litholoana tse ncha - boko le mesifa ea hau li fumana phepelo e lekaneng ea tsoekere.

Seo se etsa hore u ikutloe u falimehile kelellong hape u le matla. Re fumane hore ho ja lijo tse nang le phepo ea limela ke e 'ngoe ea lintho tse bonolo ka ho fetisisa tseo re ka li etsang ho makatsa - mme hanghang - ho eketsa matla a rona.

3. Kotsi e fokolang ea lefu la nako e telele le sa foleng

Ntle le ho laola lefu la rona la tsoekere, ho na le melemo e meng e mengata e ka bang teng ea lijo tsena. Lipatlisiso li supa hore mafura a fokolang, limela, phepo ea lijo tse felletseng ke e 'ngoe ea litsela tse sebetsang ho fokotsa kotsi ea mafu a sa foleng, ho kenyeletsoa:

• lefu la pelo
• cholesterol e phahameng
• khatello ea kelello
• mofetše
• mafura a sebete
• ho hloleha ha liphio
• peripheral neuropathy
• Lefu la Alzheimer

Letsatsi la mofuta ona oa lijo le shebahala joang ho rona

Letsatsi la mohlala la Robby

• Lijo tsa hoseng: Mangoe oa 1 Keitt, papaya e mahareng e 1, hlooho e 1 ea lettuce ea romaine
• Lijo tsa mots'eare: Mangoe a 2 Keitt, pelepele tse 2 tsa tšepe, mokotla o le mong oa arugula
• Seneke sa thapama: 1 kopi ea blueberries e hlaha, 1/2 Keitt mango, 1/2 hlooho ea cauliflower
• Lijo tsa mantsiboea: oela salate ea arugula

Letsatsi la mohlala oa Cyruse

• Lijo tsa hoseng: Semela se 1 se tala, 1/2 Maradol papaya
• Lijo tsa mots'eare: 2 dimela tse tala, limango tse 2, sekotlolo se le seng se phehiloeng ka quinoa
• Seneke sa thapama: 1/2 Papaya ea Maradol, litamati tse 'maloa
• Lijo tsa mantsiboea: salate e kholo e nang le li-spinach tse 3-4 tse tletseng matsoho, 1/2 eiee e khubelu, zucchini e halikiloeng, litamati tse 2-3, 1/2 senoelo sa linaoa tsa garbanzo, 1 rantipole e kholo, likomkomere tse 2, 1 tbsp. asene ea apole, le linoko tse kenyelletsang phofo ea kheri, kumine, paprika e tsubang, pepere e ntšo kapa pepere ea cayenne
• Lijo tse hlabosang: ice cream ea phaeneapole kapa sekotlolo sa acai

Tsela

Haeba u thahasella ho fokotsa menyetla ea ho ba le mathata a lefu la tsoekere, ho theola boima ba 'mele, ho fumana matla, ho ja ntle le lithibelo, le ho lakaletsa litakatso tse matla tsa lijo, mafura a fokolang, limela tse nang le phepo e nepahetseng ea lijo e ka ba karabo feela esale ke batla. E ne e etsetsoa rona.