Lijo tse Tlisang ho Laola Mali a Hao Tsoekere
Lijo tse sa lefelloeng li bile karolo ea bohlokoa ea lenane la phapanyetsano la lefu la tsoekere le thusang batho ba nang le lefu la tsoekere hantle ha ba ntse ba laola tsoekere ea bona ea mali . "Lijo tse sa lefelloeng" ke lijo kapa lino tse joalo tse nang le lik'hilojule tse ka tlase ho 20 ka ho sebetsa le ho feta ligrama tse 5 tsa lik'habohaedreite ka nako eohle. Li nkoa li le bolokolohi hobane u ka li ja ka makhetlo a mararo ka letsatsi ka chelete e lekaneng ntle le ho phahamisa tsoekere ea mali .
Mohlala oa lijo tse sa lefelloeng tse fumanoang ke sehlopha:
Meroho
- Asparagus, e phehiloe
- Linaoa, tse tala, li phehiloe
- Broccoli, e phehiloe
- Seleri
- Komokomore
- Lettuce, leqhoa
- Mehloaare, e butsoitseng ka makotikoting
- Pelepele, e khubelu e monate
- Radishes
- Li-scallion (li-eiee tse tala)
- Sipinake, se phehiloe
- Litamati
- Lero la tamati
Litholoana
- Lipontšo
- Raspberries
- Fragole
Linate
- Macadamia linate
- Ma-pecans
Mahe le Dae
- Butter
- Cheese, cheddar
- Cheese, Swiss
- Cheese ea Cream
- Cottage chisi, 2% lebese la lebese
- Mahe
- Half le halofo
- Mayonnaise
- Lebese, 1% lebese la lebese, le kentse marotholi
- Lebese la Soy
- Kojoana, e hlakileng, lebese kaofela
Lijo
- Kofi (ntle le tranelate kapa tsoekere)
- Tea (ntle le lebese kapa tsoekere)
- Metsi
Boholo ba ho Sebetsa Bakeng sa Linojoana
Iphe nako ea lijo tse peli feela ka letsatsi. U se ke ua nosh ho pholletsa le letsatsi, ja lijo tse monateloang ka linako tse behiloeng pakeng tsa lijo e le hore bohobe ba hau bo se ke ba senya takatso ea hau ea lijo 'me u phaella ka mokhoa o itseng oa phepo ho lijo tsa hau tsa letsatsi le letsatsi. Sheba ka tlase bakeng sa lijo tse hlaselang tsa Diabetes tsa Amerika tse nang le ligrama tse 5 tsa lik'habohaedreite:
- Lialmonde tse 15
- 3 lithupa tsa celery + 1 tablespoon ea pere ea pereate
- 5 lihoete tsa bana
- 5, tomate + ea ciliegia + 1 sethopo sa ranch seaparo
- 1he e phehiloeng ka thata
- 1 senoelo likomkomere slices + 1 tablespoon ranch apara
- ¼ senoelo sa li-blueberries tse ncha
- 1 senoelo sa salate meroho + senoelo sa 1/2 sa likomkomere + e nang le asene le oli
- 1 senoelo sa popcorn e khanyang
- 2 linokoane tsa saline
- Ba-crackers ba 10 ba goldfish
- Thupa e le 'ngoe ea chisi e khomarelang
- Lihloaare tse 8 tse tala
- 2 tablespoons mokopu kapa seseame peo
- ¼ ea avocado eohle (~ 4 g.)
Ho Theha Lijo Tsa Hao Lijong Tse Ntle
Lijo tsa mahala li ka jeoa ka mokhoa o lekanyelitsoeng. Kenya lijo tse sa lefelloeng ka makhetlo a mararo ka letsatsi mme u kenyelle nako ea lijo nakong ea lijo. Ho thibela ho phahama ha tsoekere ea mali, qoba ho ja lijo tsohle tse tharo tsa lijo tsa mahala mahala. Ho e-na le hoo, ja lijo tse sa lefelloeng nakong ea lijo kapa bohobebe.
- Tlhophiso ea Likarolo - Tseba boleng bo loketseng ba lijo tsa hau tse sa lefelloeng kaha ke habohlokoa hore u bo boloke hantle ka har'a lik'hilojule tse ka tlaase ho tse 20 le ka tlase ho ligrama tse 5 tsa lik'habohaedreite. Ho hongata ho letho ha ho ntho e ntle.
- E 'Ngoe ka E' ngoe - U se ke ua fetelletsa lijo tse sa lefelloeng. Lokisetsa pele 'me u behe lijo tsa mahala bakeng sa lijo ka linako tsohle kapa nako ea ho noa lijo.
Lisebelisoa:
Mokhatlo oa American Dietetic Association. Exchange List for Diabetes.
Diabetic Exchange Diet. Drugs.com.