Mefuta e 7 e metle ea lefu la tsoekere

Litaba

• 1. Lero la mahapu le celery
• 2. Lero la khava le nang le sirilamunu
• 3. Lero la tangerine le papaya
• 4. Lero la apole le mokopu
• 5. Jusi ea litapole tsa Yacon
• 6. Lero la pere le litholoana tsa morara
• 7. Lero la melon le litholoana tsa takatso

Ts'ebeliso ea maro e lokela ho etsoa ka hloko e kholo ke ba nang le lefu la tsoekere, kaha hangata e na le tsoekere e ngata haholo, joalo ka lero la lamunu kapa lero la morara, mohlala, e lokelang ho qojoa ka lebaka lena. Ka hona, ho bohlokoa ho ja ntho e nang le index e tlase ea glycemic, joalo ka toast ea koro e felletseng ho qoba ho phahama ho hoholo ha tsoekere maling.

Mehlala e meng e metle ea lino-mapholi tseo motho ea nang le lefu la tsoekere a ka li nkang a se molato ke tse lokisitsoeng ka metsoako e kang mahapu, celery, apole le litapole tsa yacon, hobane li na le metsoako e thusang ho laola tsoekere maling. Mokhoa oa ho itokisa ke ona.

1. Lero la mahapu le celery

Lisebelisoa

• Lilae tse 3 tsa mahapu
• e ka bang lisenthimithara tse 5 tsa lehlaka la celery

Mokhoa oa ho itokisa

Fetisetsa metsoako ka sesebelisoa sa lijo kapa centrifuge kapa otla ka blender, o eketsa metsi a manyane ho thusa ho otla habonolo.

2. Lero la khava le nang le sirilamunu

Lisebelisoa

• Li-guava tse 4 tse ebotsoeng
• lero la Lemons tse 2

Mokhoa oa ho itokisa

Otla metsoako ka sehlahisoa 'me u li nke, u sa li natefise.

3. Lero la tangerine le papaya

Lisebelisoa

• Li-tangerine tse 4 tse ebotsoeng
• 1 papaya

Mokhoa oa ho itokisa

Otla metsoako ka blender 'me u e nke ka mor'a moo, ntle le ho e senya kapa ho natefisa. Haeba ho hlokahala eketsa metsi hanyane ho etsa hore e be metsi.

4. Lero la apole le mokopu

Recipe ena e ntle bakeng sa lefu la tsoekere hobane e na le index e tlase ea glycemic ka lebaka la sebopeho sa peo le lisebelisoa tse ling, joalo ka ginger, e laolang sekhahla sa tsoekere maling.

Jusi ena e ka nooa letsatsi le letsatsi e le seneke kapa lijo tsa hoseng 'me e lokela ho nooa hang kamora ho e lokisetsa, kaha e ka kopanya le ho fetola tatso.

Lisebelisoa

• Liapole tse 2 tse nang le lekhapetla
• 1 kopi ea lero la lemone
• koena makhasi ho latsoa
• Khaba e 1 ea peo ea soneblomo
• 1 senoelo mokopu o tala
• 1 cm ea ginger

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender ebe u nka e latelang, ntle le monate.

Pheko ena ea lapeng, ntle le ho sebetsa khahlano le lefu la tsoekere, e na le phepo e ntle hobane e na le livithamini tse thusang ho matlafatsa sesole sa 'mele, e fokotsa menyetla ea mafu a bakoang ke livaerase le libaktheria.

5. Jusi ea litapole tsa Yacon

Litapole tsa yacon li ntle bakeng sa lefu la tsoekere hobane e na le fructooligosaccharides le inulin, lintho tse sa silongoe ke tšilo ea lijo, tse nang le tšusumetso e ts'oanang le likhoele. Ka hona, li ka jeoa ke bakuli ba nang le lefu la tsoekere ho thusa ho laola tsoekere maling.

Lero lena la litapole la yacon le ka jeoa letsatsi le leng le le leng, empa setsebi sa lefu la tsoekere, kapa setsebi sa lefu la tsoekere, se tlameha ho hlokomela hore mokuli o noa pheko ena ea tlhaho. Ke hobane lijo li ka susumetsa tsoekere maling le katleho ea litlhare tsa lefu la tsoekere.

Lisebelisoa

• Khalase e le 1 ea metsi a diminerale kapa kokonate
• 5 ho isa ho 6 cm ea litapole tse tala tsa yacon

Mokhoa oa ho itokisa

Otla metsoako ka blender, sefa le noa latelang.

Litapole tsa yacon, ntle le ho thusa ho laola lefu la tsoekere, li boetse li thusa ho theola boima ba 'mele, ka ho eketsa ho satiety, e nang le likhalori tse fokolang mme e bile e thusa ho laola mathata a kang ho sokela, mohlala.

6. Lero la pere le litholoana tsa morara

Mero ea pere le litholoana tsa morara ke khetho e 'ngoe e ntle haholo ho ba nang le lefu la tsoekere hobane e na le potasiamo e ngata, e etsang hore butle-butle tsoekere ea mali e hlahe.

Lisebelisoa

• Lipere tse 2
• 1 tholoana ea morara
• Thupa ea 1 ea sinamone

Mokhoa oa ho itokisa

Otla lipere le litholoana tsa morara ka blender ebe u kenya thupa ea sinamone ho ntlafatsa tatso, ha ho hlokahala.

7. Lero la melon le litholoana tsa takatso

Lisebelisoa

• Likhae tse 2 tsa mahapu
• makhasi a litholoana tse 4 tsa takatso

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender 'me u e nke e latelang, ntle le ho e sefa kapa ho natefisa.

Sheba mefuta e meng ea diresepe e khothalletsoang batho ba nang le lefu la tsoekere:

• Oatmeal motoho risepe ea lefu la tsoekere
• Pancake risepe le amaranth ea lefu la tsoekere