Likhakanyo tsa Li-Carbohydrate bakeng sa Lefu la tsoekere

Ithute hore na lijo tse tloaelehileng tsa carb li lekana le phapanyetsano e le 'ngoe

Likopano tsa lijo li ka u thusa ho rera lijo tsa hau - le ho rera lijo tsa hau ke tsa bohlokoa ha u e-na le lefu la tsoekere . Sehlooho sena se lebisa tlhokomelo ka ho khetheha ka likamano tsa lik'habohaedreite.

Ha o sebelisa mokhoa oa phapanyetsano ho boloka tlaleho ea lijo tsa hau ea lik'habohaedreite , phapanyetsano e 1 ea lik'habohaedreite e lekana le ligrama tse 15 tsa lik'habohaedreite. Mokhoa o mong oa ho rera lijo tsa tsoekere , moralo oa lik'habohaedreite, o balile mangolo a lijo ho bona palo ea dikgerama tsa lik'habohaedreite ka nako eohle. Tseba hore o ka bala phapanyetsano ea lik'habohaedreite bakeng sa lijo ka ho arola kakaretso ea lik'habohaedreite ka 15.

Lijo tse nang le lik'habohaedreite li kenyeletsa lijo tse ngata, tse kang bohobe le pasta, litholoana, lebese le lihlahisoa tsa lebese, lijo tse hlahisang lijo le li-dessert tse ngata.

Haeba u se na lenane la phapanyetsano, ho ka ba thata ho tseba hore na lijo tse kae li lekana le phapanyetsano e le 1. Lethathamo lena le fana ka pono e potlakileng ea lihlopha tse fapaneng tsa lijo tse kenyeletsano ea likopano tsa lik'habohaedreite le hore na boholo bo sebetsang bo shebahala joang bakeng sa lijo tse fapa-fapaneng. Haeba u khetha ho rera lijo tsa hau ka lihlopha tsa phapanyetsano ea tsoekere u ka fumana lisebelisoa tse ngata haholo.

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Litlhaka

Linonyana li bua ka lijo tse nang le starchy, ho akarelletsa le bohobe le pasta, lijo-thollo tse ling, meroho ea starchy, linaoa le limela tse ling. E ka boela ea akarelletsa lijo tse ling tsa starchy snack, tse kang pretzels le crackers. Lethathamo lena le u bolella hore na ho sebeletsa boholo ba lijo ka seng ho nkoa e le 'ngoe ea phapanyetsano ea starch:

Bohobe - sekhahla se 1 (o mong le o mong)

Lijoana (tse batang, tse sa fumanoeng ka ntle) - senoelo sa 3/4

Rice, e sootho kapa e tšoeu (e phehiloeng) - 1/3 senoelo

Pasta (pheha) - 1/2 senoelo

Likhooa le lensisi (pheha) - 1/2 senoelo

Litapole - 3 oz.

Semela - 1/2 senoelo

Pretzels - 3/4 ounce

Popcorn - dikopi tse 3

Oatmeal (pheha) - 1/2 senoelo

Bakhanni ba korose ka kakaretso - 3/4 ounce

Lioa tse halikiloeng - 1/3 senoelo

Squash ea mariha - 1 senoelo

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Litholoana

Litholoana li na le tsoekere ea tlhaho ho eona, 'me ke mohloli oa lik'habohaedreite tseo u lokelang ho li etsa ka moralo oa lijo oa tsoekere. Ha u khetha litholoana, tloaelana le boholo ba likarolo. Litholoana tse ngata ha li nyane ... fumana apole e nyenyane le e nyenyane ea lamunu e le hore u fumane khopolo e ntle ea motheo ea hore na karoloana e nyenyane ea litholoana e shebahala joang. Mona ke boholo ba litholoana tse fapaneng tsa litholoana tseo e mong le e mong a li nkang phapanyetsano ea lik'habohaedreite:

Apple, banana, orange, nectarine - 1 e nyane

Peach - 1 seaplane

Morara oa litholoana - 1/2

Monokotšoai - 1 senoelo

Melon - 1 senoelo kapa 1/3 "cantaloupe

Juice, senoelo sa 1/2 sa unsweetened

Lihlahisoa - lipofu tse 2

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Mafura

Letsoai le na le tsoekere ea tlhaho e bitsoang lactose. Ka lebaka leo, lihlahisoa tsa lebese li boetse li lokela ho kenngoa ka moralo oa hau oa lijo joaloka lik'habohaedreite. Litšebeletso tsena tsa lihlahisoa tsa lebese li nkoa e le phapanyetsano e le '

Lebese - 1 senoelo

Kojoana, e hlakileng, e se nangfat - 3/4 senoelo

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Li-desserts

A re se keng ra lebala li-dessert! U ka ba le eona moralo oa hau oa lijo hafeela u ba kenya kahare. Mona ke ho sebelisa boholo ba li-dessert tse fapa-fapaneng le hore na ke likarolo tse ngata tsa lik'habohaedreite le mafura a mang le a mang a bohlokoa:

Li-cookie - tse peli tse nyenyane (1 lik'habohaedreite; mafura a 1)

Ice cream - 1/2 senoelo (1 lik'habohaedreite; 2 mafura)

Pudding, ntle le tsoekere e nang le lebese le fokolang mafura - 1/2 senoelo (1 lik'habohaedreite)

Brownie - 2 "lik'hilograma tse 1 tsa lik'habohaedreite; mafura a 1)

Pie ea mokopu - pie ea 1/8 (1 lik'habohaedreite; 2 mafura)

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Lisebelisoa

_{Food Exchange Lists. E fumanoe ka la 7 Manta, 2009, ho tsoa National Heart, Lung le Blood Institute - Initiative Education Initiative http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm#1}

_{Kulkarni, Karmeen D., MS, RD, BC-ADM, CDE (2005). Lik'habohaedreite Ho bala: Mokhoa o Molemo oa ho Etsa Lijo bakeng sa Batho ba nang le lefu la tsoekere. E tsositsoe ka la 7 Mantaha 2009, ho tloha ho Clinical Diabetes http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1}