Ho qala mokhoa o mocha oa ho ja ho ka ba phephetso. Hangata ho kenyelletsa ho hlahloba le ho fetola tsela eo u nahanang ka eona ka ho feletseng, 'me phetoho ena ha e ame feela ka seo u se jang, empa le mekhoa ea hau ea bophelo ea bophelo, joalo ka ho reka lijo, ho lokisetsa lijo le ho ja lireschorente.
Hape, haeba u phehela lelapa la hao, u ka 'na ua fumana khanyetso ho bana ba hao kapa molekane oa hao haeba ba sa batle ho ja lijo tse ncha.
Empa ha o fetisetsa ho ja lijo tse tlase tsa glycemic (GI) , ha ho hlokahale hore u lahle ka ho feletseng tsela eo u jang ka eona ka ho feletseng. Ho e-na le hoo, mokhoa ona oa ho ja o akarelletsa ho ja lijo tse nang le phepo empa hape o na le GI e tlase (mofuta oa lik'habohaedreite tse sa phahamiseng tsoekere ea mali ea hau joaloka lijo tse nang le GI e phahameng).
Ka mohlala, ha ho tluoa tabeng ea ho ja sengoathoana sa litholoana, ho khetha apole holim'a banana kapa phaenepole (bobeli ba tsona bo nang le GI e phahameng) e loketse.
Ke tsena tse 'nè tse bonolo, tse tlaase tsa lijo tsa hoseng tsa GI tseo u ka li lekang-tsena khetho tsa lijo tsa hoseng tse monate li tla boloka likhahla tsa tsoekere tsa mali li tsitsitse, ha li ntse li u fa matla ao u a hlokang hore u tsoele pele ka letsatsi la hau.
Oatmeal
Ha ho tluoa tabeng ea oatmeal, o qala ho batla ho netefatsa hore o reka mofuta o nepahetseng. Ka mantsoe a mang, khomarela li-oats kaofela kapa li-oats tse entsoeng ka tšepe, ha li ntse li le tlaase ho GI, athe li-oats tse nyenyane li hloekisitsoe haholo 'me li atisa ho phahama ho GI.
Ho fa oatmeal pop ea tatso le limatlafatsi tse eketsehileng, leka ho tlosa oatmeal ea hao ka tholoana e nyane ea GI, joaloka liapole, diperekisi kapa lipere.
U ka boela ua kenya liprotheine ka ho kopanya karolo e nyane ea lialmonde kapa li-pecans tse khethiloeng. Bakeng sa ho phatloha ha ho qetela, eketsa ho qhibiliha ha sesepa e hloekileng ea vanilla le li-sinamone (qoba ho eketsa tsoekere leha e le efe e sootho, mahe a linotsi, kapa sirapo ea maple).
Mahe
Tataiso ea Lijo bakeng sa Maamerika e re khothalletsa ho ja mahe ntle le ho tšoenyeha ka k'holeseterole.
Mahe a na le protheine e phahameng 'me yolk e na le mafura a phetseng hantle a pelo ea omega-3 ho thusa ho loantša ho ruruha.
Karolo e kholo ea ho ja mahe ke hore a ka etsoa ka litsela tse sa tšoaneng (e le hore u se ke ua khathatseha ke ho ja ntho e tšoanang letsatsi le leng le le leng). Ka mohlala, u ka qhaqha mahe, ua a chesa, kapa ua a pheha ka thata.
Hape ke khopolo e ntle ea ho eketsa meroho ho mahe a hao ho matlafatsa phepo ea hau ea antioxidant -'me u se ke ua ba lihlong ha ho kopane le meroho. Mofuta o mong o thabisang le o ratoang ke li-mushroom, eiee, le tomate e khethiloeng. Ha o kopanya meroho le mahe a hau, qala ho pheha meroho ea hao ka bohloko, ebe o eketsa mahe le ho qhaqha.
U ka boela ua etsa frittata e bolelang ho fapana le ho phunya mahe ho ea ka meroho ea hao, beha pan (etsa bonnete ba hore u sebelisa e sireletsehileng ka ontong) tlas'a li-preheated broiler metsotso e seng mekae ho fihlela mahe a behiloe.
Ntho e 'ngoe e ka etsoang ke ho etsa hamonate ea litapole. E le ho etsa sena, pele, khaola li-veggies tse ling tse kang pelepele le eiee 'me u phalle oli e nyenyane ea mohloaare kapa oli ea canola. Ho sa le joalo, cube litapole tsa hau 'me u phalle ka pane e fapaneng. Ha litapole li etsoa, li akhotsoe ka li-veggies mme u kenye letsoai le pepere ho latsoa.
Bohobe ba lijo tsa hoseng
Hopola, ha ho hlokahale hore u je lijo tsa hoseng bakeng sa lijo tsa hoseng.
Leka ho futhumatsa linaoa tse batšo (tšebeliso e ntle ea masala) le ho li beha mahlakoreng a mahe a mangata a nang le salsa esita le cheddar e nyenyane e tlase e tlaase. Lihlopha tse ling tse tlaase tsa GI tsa lijo tsa motšehare li kenyelletsa
- Litapole tse monate
- Paseka
- Poone
- Linaoa tsa Lima
- Lierekisi
- Lentils
Smoothies
Smoothies ke tsela e ntle ea ho kenyelletsa litholoana esita le meroho, joaloka khale, sipinake , kapa avocado. Ho etsa litholoana smoothie, tlosa blender ea hao, eketsa setsi sa metsi a kokonate, sa almonde kapa sa kokonate, 'me u tšollele ka senoelo sa litholoana tseo u li ratang, joaloka fragole tse nang le sliced, li-nectarine kapa li-apricot. U ka boela ua nahana ka ho eketsa liprotheine tsa phofo, peo le botoro ea linate joaloka li-almond botoro kapa pere ea peanut bakeng sa mafura a mangata a phetseng hantle le liprotheine.
Lentsoe le Tsoang ho
E ka 'na eaba e' ngoe ea liphetoho tse thata ka ho fetisisa bakeng sa ho khomarela ho ja lijo tsa lijo tsa hoseng ho tla felisa lihlahisoa tsa lijo tsa hoseng tse sebelisoang, joaloka lijo tsa hoseng, libate, li-donuts, li-waffle tse leqhoa le li-bagels tsa deli. Sena se bolela hore o tla hloka ho rera esale pele hanyenyane, mohlomong le ho tsoha nakoana pele ho netefatsa hore o na le nako ea ho ja lijo tsa hoseng tse phelisang hantle le tse phetseng hantle.
Litaba tse monate ke hore boholo ba litlhahiso tse ka holimo li ka etsoa kapele kapa ho etsoa pele ho nako e le hore u se ke ua hloloheloa ke boemo ba hau ba khale.
> Mehloli:
> Mokhatlo oa American Diabetes Association. (2014). Index ea Glycemic le lefu la tsoekere.
> Augustin LS et al. Glycemic index, mocheso o nang le bokooa le phetoho ea glycemic: Seboka sa Machaba sa Kopano ea Scientific se tsoang ho International Carbohydrate Quality Consortium (ICQC). Lihlahisoa tsa phepo ea methapo ea methapo. 2015 Sep; 25 (9): 795-815.