Lenaneo la Lijo tse Phetseng Hantle ho Laola Tsoekere Maling
Taolo ea tsoekere maling ha e bohlokoa feela bakeng sa batho ba nang le lefu la tsoekere, empa hape le bakeng sa mang kapa mang ea batlang ho boloka bophelo bo botle ba nako e telele. Lijo tse nepahetseng li ka thusa ho tsitsisa maemo a tsoekere, ho thibela ho phahama ha insulin, ho boloka matla a tsitsitseng haholoanyane, le ho fokotsa kotsi ea mathata a metabolism. Ntho ea bohlokoa ke ho khetha lik'habohaedreite tse ngata tse "amohelang tsoekere maling", ho eketsa faeba, ho laola boholo ba likarolo, le ho leka-lekanya lijo ka protheine le mafura a phetseng hantle.
Sengoloa sena se tšohla melao-motheo ea motheo ea lijo tse laolang tsoekere maling, hammoho le mehlala ea li-menu tsa letsatsi le letsatsi tse ka sebetsang e le khothatso.
Melao-motheo ea Motheo ea Lijo tse Phetseng Hantle Bakeng sa Tsoekere e Tsitsitseng Maling
1. Khetha lik'habohaedreite tse rarahaneng le tse nang le faeba e ngata
'Mele o ntse o hloka lik'habohaedreite, empa mofuta oa tsona ke oa bohlokoa. Lik'habohaedreite tse rarahaneng tse kang raese e sootho, li-oats, litapole tse tsoekere, poone, quinoa le bohobe ba koro e felletseng li siloa butle ho feta lik'habohaedreite tse bonolo (tsoekere, likuku, lino tse tsoekere). Faeba e liehisa ho monngoa ha tsoekere, kahoo ho phahama ha tsoekere maling ho laoleha habonolo.
2. Kenya "poleiti e leka-lekaneng ea lijo tsa mantsiboea"
Mokhoa o bonolo oa ho hlophisa lenane la lijo ke ho arola lipoleiti:
– ½ poleiti: meroho e seng starch (sepinatjhe, broccoli, dinawa tse tala, dikomkomere, tamati, k'habeche, pepere ya tšepe).
– ¼ poleiti: protheine (tlhapi, khoho e se nang letlalo, mahe, tofu, tempeh, nama e se nang mafura).
– ¼ poleiti: lik'habohaedreite tse rarahaneng (raese e sootho, litapole tse phehiloeng, litapole tse monate, li-oats).
Eketsa mafura a phetseng hantle ka tekanyo e itekanetseng joalo ka avocado, linate, oli ea mohloaare, kapa tlhapi e mafura.
3. Beha protheine pele lijong tsohle
Protheine e u thusa ho ikutloa u khotše nako e telele 'me e ka fokotsa takatso ea lijo tse monate. Khetha mehloli ea protheine e nang le mafura a tlase: tlhapi, letsoele la khoho, mahe, tofu, tempeh, kapa yogurt e sa tsoekere.
4. Fokotsa tsoekere e ekelitsoeng le lino tse tsoekere
Mehloli e patehileng ea tsoekere e fumanoa liteing tse ngata tse pakiloeng, likofing tse fesheneng tse nang le lebese, sirapo, lisoso tse ka botlolong, le lijong tse bobebe tse "phetseng hantle" tse nang le tsoekere e ngata. Ho nkela lino tse tsoekere sebaka ka metsi, metsi a tšetsoeng, kapa tee e tloaelehileng ho ka ba le tšusumetso e kholo taolong ea tsoekere maling.
5. Ja kamehla 'me u ele hloko likarolo tse itseng
Ho ja haholo ka nako e le 'ngoe ho ka baka ho phahama ha tsoekere maling. Ka lehlakoreng le leng, ho tlola lijo ho ka lebisa tlaleng e feteletseng le likhethong tse sa pheleng hantle tsa lijo. Ho ja kamehla le ka likarolo tse lekaneng ho thusa ho boloka maemo a matla a tsitsitseng.
Lijo tse Tšehetsang Taolo ea Tsoekere Maling
Mona ke dikgetho tse kgothaletswang hangata:
– Meroho e tala: spinach, kale, meroho ea mosetareta, broccoli (e nang le faeba e ngata, e nang le lik'hilojule tse tlase).
– Litholoana tse nang le index e tlase ea glycemic: liapole, lipere, lilamunu, monokotšoai, guava, kiwi (le ntse le ela hloko likaroloana).
– Protheine e phetseng hantle: tlhapi, khoho e se nang letlalo, mahe, tofu, tempeh.
– Mafura a matle: avocado, lialmonde/walnuts, peo ea chia, oli ea mohloaare.
– Lik'habohaedreite tse rarahaneng: li-oats, raese e sootho, litapole tse tsoekere, bohobe ba koro e felletseng.
Ho sa le jwalo, dijo tse lokelang ho lekanyetswa di kenyeletsa: dijo tse halikilweng haholo, bohobe bo bosweu, dikarolo tse ngata tsa raese e tshweu, dikuku tse monate, dino tse nang le khase, le dijo tse bobebe tse nang le tswekere/phofo e ngata.
Mohlala oa Lenane la Lijo tse Phetseng Hantle ho Laola Tsoekere Maling (Letsatsi le le 1)
Mehlala e latelang e ka fetoloa ho latela litlhoko tsa lik'hilojule tsa motho ka mong, maemo a mosebetsi le maemo a bophelo bo botle.
Sejo sa hoseng
– Oatmeal (oats e phehiloeng ka metsi kapa lebese le nang le mafura a tlase ntle le tsoekere)
– Setlolo: Khaba e le 1 ea peo ea chia + likotoana tsa apole kapa monokotšoai ho latsoa
– Lehe le le leng le phehiloeng kapa tempeh e halikiloeng bakeng sa protheine e eketsehileng
Lino: tee e tloaelehileng kapa metsi
Hobaneng e le ntle? Peo ea oats le chia li na le fiber e ngata e qhibilihang, e thusang ho laola ho phahama ha tsoekere maling ka mor'a lijo.
Seneke sa Hoseng
– Yogurt e sa tsoakoang e se nang tsoekere (kapa kefir) + lialmonde tse 5–10
Mokhoa o mong: guava e mahareng
Seneke sena se thibela tlala ntle le ho u fa tsoekere e ngata.
Ja lijo tsa motšehare
– Raese e sootho (karolo e mahareng)
– Tlhapi e besitsoeng kapa tlhapi e phehiloeng ka mouoane
– Futhumatsa broccoli le lihoete (sebelisa oli e nyane)
- Salate ea likomkomere le tamati
Seno: metsi
Motsoako oa faeba e tsoang merohong + protheine e tsoang litlhaping o thusa ho laola karabelo ea tsoekere maling.
Seneke sa Thapama
– Edamame e phehiloeng kapa linate tse phehiloeng ho latela tatso
Tsela e 'ngoe: Pere e le 'ngoe e nyane
Edamame e na le protheine ea meroho le faeba e leng molemo bakeng sa ho u boloka u khotše nako e telele.
Lijo tsa mantsiboea
– Sopo ea meroho (k'habeche, meroho ea mosetareta, li-mushroom, linaoa tse tala) ka likotoana tsa tofu/khoho
– Karolo e nyane ea litapole tse phehiloeng (haeba u ntse u hloka lik'habohaedreite)
– E eketsehileng: dilae tse mmalwa tsa avocado e le mafura a phetseng hantle (ha ho hlokahale)
Lijo tsa mantsiboea li lokela ho ba bobebe empa li ntse li feletse e le hore tsoekere maling e lule e tsitsitse ho fihlela mantsiboea.
Mefuta e fapaneng ea Menu e Phetseng Hantle bakeng sa Matsatsi a 7 (e Khutšoanyane)
Ho qoba ho teneha, mona ke mehopolo e meng ea motsoako oa li-menu eo u ka e fetolang beke kaofela:
1. Letsatsi la 1: li-oats + mahe | raese e sootho + khoho e halikiloeng | sopho ea meroho + tofu
2. Letsatsi la 2: bohobe ba koro e felletseng + avocado + lehe | gado-gado (soso ea linate ho latela tatso) | tlhapi e phehiloeng ka mouoane + linaoa tse tala tse halikiloeng ka stirred
Letsatsi la 3. 3: Smoothie e se nang tsoekere (yogati e se nang letho + monokotšoai + chia) | salate ea meroho + tempeh | capcay + letswele la khoho
4. Letsatsi la 4: Motoho oa linaoa tse tala o se nang tsoekere e ngata | Raese e sootho + tofu e phehiloeng ka mouoane/tlhapi | Salate ea meroho + protheine e halikiloeng
5. Letsatsi la 5: Omelet ea meroho | Soto ea khoho ntle le raese (kapa ka raese e nyane) | Spinach ea metsi a halikiloeng ka metsi a hlohlellelitsoeng + tlhapi
6. Letsatsi la 6: Potato e phehiloeng + lehe | Raese e sootho + karolo e nyenyane ea nama ea khomo e se nang mafura + meroho | Sopo e hlakileng + tempeh
7. Letsatsi la 7: li-oats tsa bosiu bohle | tlhapi e halikiloeng + meroho e foreshe + raese e sootho | meroho e phehiloeng ka mouoane + khoho e halikiloeng
Hlokomela: "Ha ho raese" ha ho bolele ho thibela lik'habohaedreite. Sepheo ke ho laola boholo ba likarolo le ho khetha mehloli e metle ea lik'habohaedreite.
Malebela a Sebetsang bakeng sa Lijo tse Atlehileng
1. Qala ka diphetoho tse nyane: fokotsa tswekere dinong, eketsa meroho dijong ka seng.
2. Bala leibole ea sephutheloana: batla "tsoekere", "sirapo", "maltose", kapa "fructose".
3. Khetha mekhoa e phetseng hantle ea ho pheha: pheha, u phehele ka mouoane, u bake, u halike ka oli e nyane.
4. Lula u ikoetlisa: ho tsamaea metsotso e 20-30 ka mor'a ho ja ho thusa ho fokotsa tsoekere maling ka mor'a lijo.
5. Eba le botsitso 'me u behe leihlo karabelo ea' mele oa hao: haeba ho khoneha, hlahloba tsoekere ea mali a hao khafetsa ho bona hore na ke lijo life tse loketseng haholo.
Ho koala
Lijo tse phetseng hantle tse laolang tsoekere maling ha li bolele ho "itlhokofatsa" kapa ho felisa lijo tsohle tseo u li ratang. Tsepamisa maikutlo ho leka-lekana: lik'habohaedreite tse rarahaneng ka likarolo tse loketseng, meroho e mengata, protheine e lekaneng, le mafura a phetseng hantle a itekanetseng. Ka lijo tse tsitsitseng le khetho e nepahetseng ea metsoako, tsoekere maling e ka ba e tsitsitseng haholoanyane, boima bo ka bolokoa, 'me kotsi ea mathata e ka fokotseha.
Haeba o na le maemo a itseng a bongaka kapa o nwa meriana ya lefu la tswekere/insulin, ho molemo ho buisana le ngaka ya hao kapa setsebi sa phepo e nepahetseng mabapi le lenane la dijo le boholo ba dijo ho netefatsa hore di bolokehile ebile di fihlela ditlhoko tsa hao.
