Liphuputso li bontšitse hore ho ja lijo tse kholoanyane, tse phahameng le tse phahameng tsa lijo tsa hoseng ho ka thusa ho fokotsa tsoekere ea mali le boima ba 'mele. Lebaka le utloahalang ke hore mefuta ena ea khetho ea lijo tsa hoseng e tlaase ka lik'habohaedreite. Batho ba bang ba nang le lefu la tsoekere ba na le tsoekere e phahameng ea mali hoseng hobane sebete se senya tsoekere bosiu bo le bong 'me lisele li ka boela tsa e-ba khahlanong le insulin ka nako ena.
Ho kenya lijo tsa hoseng tsa lik'habohaedreite ka holimo ho ka etsa hore ho be le keketseho ea tsoekere ea mali. Ho thata hore tsoekere ea mali e theohe ha o qala letsatsi le bona ba phahame.
Hape, lipatlisiso li bontšitse hore tsoekere ea mali e atisa ho phahama ka mor'a lijo tsa hoseng, ka makhetlo a mabeli a feta ho feta lijo tsa motšehare. Phaposi e phahameng ea papandi (ka mor'a lijo) tsoekere ea mali e ka fella ka litakatso tsa lik'habohaedreite hobane, ho e-na le ho sebelisa tsoekere bakeng sa mafura, e ntse e le mothapong oa mali 'me' mele o nahana hore o hloka ho ja tsoekere (kapa lik'habohaedreite) ho itlhahisa. Phuputso e 'ngoe e fumanoe hore batho ba baholo ba phetseng hantle ba neng ba ja 50 g, lik'habohaedreite (ka mohlala, senoelo sa 3/4 se nang le lebese la 1 senoelo le banana ba 1/2) lijo li ne li e-na le tlhōrō e kholo ea tsoekere (tsoekere) kamora lijo tsa hoseng, e tlaase ka mor'a lijo tsa motšehare. itekanetse ka mor'a lijo tsa mantsiboea.
Mohlomong ena ke lebaka le letle la ho leka lijo tsa hoseng tsa lik'habohaedreite. Ke habohlokoa ho thunngoa. Tšoara li-bagels, lijo-thollo, li-muffins le li-pancake.
Bongata ba bakuli ba ka ba mpolella hore hangata ba ikutloa ba le betere - ba matlafatsoa mme ba khotsofatsoa ho pholletsa le letsatsi, ha ba ja lik'habohaedreite tse tlase, liprotheine tsa lijo tsa hoseng tse phahameng. Ho fokotsa tlhahiso ea hau ea lik'habohaedreite ho ka boela ha u thusa ho theola 'mele. E le hore u leke, leka tlhahlobo ea mali ea hau pele ho lijo tsa hoseng le lihora tse peli ka mor'a hore u je le ho bona hore na ke lijo life tseo u ka li etsang ha u eketsa tsoekere ea mali.
Mokhatlo oa Amerika oa Lefu la tsoekere o khothalletsa hore tsoekere ea mali ea hao e be ea 70-130 hoseng pele o ja le <180 lihora tse peli ka mor'a lijo. Linomoro tsena li ka ba ka bomong ka bobeli ho latela lilemo, litebelisoa tsa mosebetsi le lintlha tse ling tsa bongaka; botsa setsebi sa hau sa lefu la tsoekere haeba u sa kholiseha.
Tlhaloso ea lijo tsa hoseng tse nang le lik'habohaedreite ke efe?
Ha ho na tlhaloso e tobileng ea lijo tse fokolang tsa khaba ea phepo ea lijo hobane lijo tse tlaase tsa lik'habohaedreite ke nako e hlephileng. Batho ba bangata ba nka karolo ea 50 lekholong ea lik'hilojule tsa bona ho tsoa lik'habohaedreite . Bakeng sa motho ea jang lijo tse 2 000 tsa khalori, sena se lekana le 250 dikgerama tsa lik'habohaedreite ka letsatsi. Ho senya lijo tseo 'me e ka ba ligrama tse 60 tsa lik'habohaedreite ka lijo le 2 lijo tse hlahisang li-carbohydrate tse 30 tsa grammone. Bakeng sa motho ea nang le lefu la tsoekere, sena se ka etsahala hore e be lik'habohaedreite haholo. Mokhatlo oa American Diabetes Association o re ha ho na lik'hilojule tse ntle tse tsoang lik'habohaedreite tse lokelang ho kenngoa ke batho bohle ba nang le lefu la tsoekere.
Ho e-na le hoo, moralo o ikemetseng o lokela ho etsoa. Lilemong tsa ka joaloka ngaka, ke hlokometse hore batho ba bangata ba ja hantle ka hoo e ka bang 45 g ea lik'habohaedreite ka lijo. Leha ho le joalo, ha ho na puso ea batho bohle - batho ba bang ba ka ja hanyenyane, ha ba bang ba ka ja ho feta.
Ka morero oa sehlooho sena, ke tla sebelisa ligrama tse 30 kapa ka tlaasana joaloka khetho ea lijo tsa hoseng tse tlaase. Ka tlase u tla fumana diresepe tse monate, tse bonolo le tse monate ho leka.
Power Yogurt Parfait
Tšoaea granola le litholoana tse hlatsoang, 'me u sebelise yogurt ea mafura a mafura a Greece le litholoana tse ncha kapa tsa serame bakeng sa protheine e phahameng, fiber e phahameng, lijo tsa hoseng tse khotsofatsang. Holimo ka linate tse khethiloeng bakeng sa ho kenyelletsa li-crunch, tatso, liprotheine le mafura a phetseng hantle. Lijo tsa hoseng tsena li bonolo ebile li khotsofatsa.
- Mafura a 6 oz a majoe a Greece (o ka sebelisa mafura mahala ho boloka lik'hilojule le mafura haeba ue rata kapa chese e nyenyane ea mafura)
- 1 senoelo sa blueberries leqhoa * kapa le lecha (le ka na le litlolo tse ntseng li nka sebaka, li-fragole kapa li-blackberries)
- 1/4 teaspoon lero la vanilla kapa phofo
- 1/4 teaspoon sinamone
- 1 Khabapo e khethiloeng li-walnuts tse sa tsitsitseng (e ka tlaase bakeng sa lialmonde, peo ea mokopu kapa mefuta eohle ea linate)
Litsela: Tlanya feela 'me u thabele!
* Ho hlahisa monokotsoai o monokotitsoeng ka microwave ho baka metsi a "hloekileng" a etsang hore e be monate oa tlhaho
Tlhaloso ea phepo e nepahetseng : ~ 250 lik'hilojule, mafura a 8 g, mafura a mafura a 2,5 g, 50 mg sodium, 28 g lik'habohaedreite, 21 g tsoekere, 4 g fiber, 18 g
Creamy Avocado Egg Salad Pela
Kholose e na le pelo e nang le oli e khotsofatsang e phelisang hantle - ke phetoho e kholo ea mayonnaise le tatso e monate ka mahe.
- * Mahe a phehiloeng ka thata
- 1 celery stalk (e entsoeng)
- 1 scallion (e entsoeng)
- 1/2 senopa sa sipinake
- 1/3 khalase
- 1 e leng lijo-thollo tse tlaase tsa carb
Litaelo:
- Ho pheha mahe a thata ka thata (e ka etsoa bosiu pele). Pheha metsotso e 10 holimo 'me u lumelle ho lula. Hlatsoa metsing a batang.
- Etsa lisebelisoa mme u behelle ka thōko.
- Ema mahe le ho eketsa khase, le meroho.
- Ho koahela seaparo ka spinach le holimo le motsoako oa lehe.
Tlhahiso ea phepo e nepahetseng: ~ 390 lik'hilojule, mafura a 20 g, mafura a mafura a 3.5 g, 300 mg sodium, 30 g lik'habohaedreite, 2 g tsoekere, 10 g fiber, 19 g
* Haeba u na le histori ea k'holeseterole e phahameng 'me u batla ho fokotsa mafura a tletseng u ka sebelisa mahe a makhooa. Boloka li-egg yolks ho feta 4 ka beke.
Letlalo la mokopu la Blueberry Quinoa
Quinoa ke index e tlaase ea glycemic, fiber e phahameng, lijo tse ngata tsa protheine. Ke phetoho e kholo ea oatmeal 'me ka tlhaho ho na le gluten mahala. Ke eketsa mokopu o hloekileng oa 100% ho eketsa vithamine A, fiber le tatso. Mokopu ke matla a matla a phepo .
Lijo
- 1/2 senoelo se phehiloeng quinoa (bala litaelo tsa sephutheloana bakeng sa litaelo tsa ho pheha)
- 1/2 senoelo sa lebese la almonde le sa tsoekere
- 1/4 senoelo sa puree sa mokopu sa 100%
- 1/4 senoelo sa blueberries (serame kapa e ncha)
- 1 sinasone e teaspoon
- 1 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1/4 senoelo sa walnuts tse khethiloeng kapa lialmonde tse khutsitseng
Litaelo
- Cook quinoa ho ea ka litaelo tsa liphutheloana tse sebelisang metsi. Hang ha quinoa e eketsa lebese la almonde, puree ea mokopu, sinamone, vanilla, nutmeg le monokotšoai le ho hlohlelletsa fatše. Haholo ka lialmonde tsa silevera kapa walnuts tse khethiloeng.
Tsebo ea phepo e nepahetseng: ~ 355 lik'hilojule, mafura a 22 g, mafura a 2 g a tletseng fatše, 80 mg sodium, 29 g lik'habohaedreite, 7 g fiber, 10 g tsoekere, 10 g
Butter Peanut Butter le Strawberry Sandwich
Ho e-na le chisi e halikiloeng etsa sesepa ea letsopa sa peanut bolileng ka bohobe bo feletseng ba lijo-thollo. Botoro ea peanut e fumana monate le gooey hape e etsang hore e monate. Tlosa li-fragole tse fokolang bakeng sa lisebelisoa tse ngata le monate.
Lijo:
- 1 lijo tsohle tsa lijo-thollo sandwich tse fokolang (etsa bonnete ba hore e na le 3 g ea fiber)
- 1 1/2 tablespoons tsohle tlhaho ea pereate ea tlhaho
- 1/2 senoelo se kolobisitsoeng ka fragole
Litaelo:
- Phala ea phala le ho se phehe ka fate (ke rata ho sebelisa oli ea kokonate ea spray). Haeba o sa batle ho sebedisa ho pheha, pente ea mafura habonolo feela ka oli e hloekileng ea kokonate 'me u hlakole hloekileng ka pampiri ea pampiri (ho noa mafura a mangata). Beha pere ea pereate le fragole pakeng tsa likhae tse peli tsa bohobe holim'a grill ka lehlakoreng le leng ho fihlela e le sootho.
Tsebo ea phepo e nepahetseng: ~ 290 lik'hilojule, mafura a 12 g, .5 g mafura a tletseng mafura, 380 mg sodium, 35 g lik'habohaedreite, 8 g tsoekere, 8.5 g fiber, 10 g
* Ha o se na nako ea ho jang sandwich feela hore o je ka mocheso wa kamore.
Meroho e halikiloeng ea Omelet ea Meroho
U ka lahlela ntho leha e le efe ka omelet. Ho sebelisa meroho e setseng ho tloha bosiu bo fetileng ke tsela e ntle ea ho eketsa phepo ea hau le ho thibela ho senya. Meroho e halikiloeng e eketsa monko o monate le monate ho omelet. Ba boetse ba eketsa molumo o tla u thusa ho u boloka o tletse.
- 1 senoelo sa meroho e halikiloeng (sopho ea eggplant e setseng, pelepele le eiee, limela tse khethiloeng Brussel kapa asparagus - kapa eng kapa eng eo u nang le eona)
- Makhooa a 3
- 2 tablespoons Parmesan chisi
- 1 senoelo sa melon kapa monokotsoai
Litaelo:
- Pese e sa chekaneng ea mocheso ka mocheso o mofuthu.
- Coat pan le 1 teaspoon oli ea mohloaare 'me u hlakole e hloekileng ka thaole ea pampiri (u hloka feela mafura a lekaneng hore mahe a se ke a khomarela)
- Tšela makhooa a mahe.
- Ka bonolo suthela lehlakoreng le le leng la lehe bohareng ba pan, ha u ntse u senya pane ho lumella lehe la metsi le ntse le phalla ka tlase. Pheta ka likarolo tse ling, ho fihlela ha ho na metsi a setseng.
- Flip mahe a bosoeu 'me u phehe ho fihlela ho se na lehe le sa tloheng.
- Eketsa meroho e halikiloeng le chisi, ebe u phahamisa lehlakoreng le leng la lehe ebe u le penya le ho feta, e le hore metse e meholo e holimo. Pheha ho fihlela o phehiloe, ha oa lokela ho etsoa. U ka e pata haeba ho etsoa.
- Sebeletsa ka litholoana tse ncha.
Litaba tse nang le phepo e nepahetseng: ~ lik'hilojule tse 250, mafura a 8 g, mafura a 1 g a mafura, 120 mg sodium, 25 g, li-carbohydrate, 14 g, tsoekere ea 7 g, li-protein tse 16 g
Ho fumana boitsebiso bo eketsehileng ka maikutlo a tlaase a lijo tsa hoseng tsa carb:
- Low Carb Breakfast Menu Mehopolo
- Kale le tomato frittata
Lisebelisoa
Sebaka sa Mokhatlo oa American Dietetic. Taolo ea Boima. file: /// C: / Basebedisi / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Ka tlhokomelo ea lefu la tsoekere le thuto. Lik'habohaedreite, Lipompo tsa Insulin, le Tekano ea Ts'ebetso ea Glucose e Tsoelang pele le Lintho Tse Khethehileng ho Laola Glycemia. 2014; V35; 2, maq. 7-11.
Lefapha la Temo la US le Lefapha la Bophelo le Litšebeletso tsa Botho tsa United States. Tataiso ea lijo bakeng sa Maamerika, 2010. Khatiso ea 7, Washington, DC: 'Muso oa US
Ofisi ea Printing, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf