Haeba u motho ea nang le lefu la tsoekere ea Mofuta oa 2, u ka 'na ua tšaba litaba tsa mokete joaloka li-BBQ ka lebaka la teko ea ho itlosa bolutu. Litaba tse molemo ke hore u ka thabela lijo tsa lelapa la hau ntle le hore lefu la tsoekere le se ke la laola. Empa u lokela ho itokisetsa. Ithute mokhoa oa ho tsamaea tafoleng ea buffet ntle le ho senya morero oa hau oa lijo. Ho sa tsotellehe hore na u kenela barbecue kapa u iketsetsa eona, u ke ke ua tsamaea hantle ka ho latela lintlha tsena tse bonolo.
Seo U ka se Noang
Ke habohlokoa hore u lule u e-na le metsi a metsi, haholo-holo haeba o futhumetse. Ho lekaneng ha metsi ho bohlokoa ho thibela ho felloa ke metsi 'meleng le ho boloka motlakase oa electrolyte. Haeba, ka lebaka leha e le lefe, ho noa seno sa hau se lokela ho thibeloa feela o lokela ho latela tataiso ea mofani oa hau oa bongaka. Ikemisetsa ho khetha lino tse nang le khalori - metsi (eketsa lemon kapa lime bakeng sa tatso e eketsehileng), seltzer (e tloaelehileng kapa e ratoang), kapa tee ea iced e sa tsoekere. U ka boela ua noa lino tse jeoang tse sa tsoekere, empa ke eletsa ho etsa joalo ka mokhoa o lekanyelitsoeng. Le hoja ho se na lebaka le hlakileng leo ka lona lino tse tahang li ka eketsang kotsi ea lefu la ts'oaetso le lefu la tsoekere, lipatlisiso li fumane hore ho noa joala haholo, haholo-holo lijo tsa soda, ho ka 'na ha amahanngoa le ho ja lijo tse ling - qetellong ho baka matla a boima, insulin ho hanyetsa , le lefu la tsoekere. Ka hona, haeba u leka ho laola tsoekere ea mali le ho theola boima ba 'mele, fokotsa lithethefatsi tsena.
Ho thoe'ng ka Joala: Haeba u rera ho noa, etsa joalo ka mokhoa o itekanetseng . Ho bohlale ho qoba lino tse tsoekere tse entsoeng ka metsoako ea lero, tsoekere e eketsehileng le syrups, hobane li ka eketsa lik'hilojule tse ngata le tsoekere e tla phahamisa litekanyo tsa mali le ho etsa hore boima bo be le boima. Ho e-na le hoo, khetha lino tse kang veine, champagne kapa joala bo silafalitsoeng ka metsoako ea tsoekere e sa tsoaneng joaloka soda lekhalo.
Ka mohlala:
- 1 1/2 oz ea vodka le 6 oz ea lero la cranberry ke: lik'hilojule tse 200 le 23 g tsoekere
- 1 1/2 oz vodka e nang le soda le sopho ea lime: lik'hilojule tse 100, 0 g tsoekere
U boloka lik'hilojule tse 100 le 23 g tsoekere.
Protheine e pentiloeng e omeletseng
Qoba nama e ntseng e sebelisoa, e mafura e kang boroso, lintja tse chesang le likhopo - mefuta ena ea lijo e phahame mafura a sodium le a tletseng mafura. Ho noa ho eketsehileng ha sodium ho ka eketsa khatello ea mali - haholo-holo ho batho ba nang le letsoai. 'Me mafura a mangata haholo a lijo a ka eketsa k'holeseterole e mpe. Ho e-na le hoo, khetha liprotheine tse omeletseng joaloka likhoho tsa skewers, li-burgers tsa tuna, li-shrimp, likopi tsa nama ea nama ea nama ea kolobe, nama ea likhomo e khotsofatsang-sirloin kapa filet mignon. Ho e-na le ho tlōla ka li-sauces tse boima, botoro kapa opereishene ea barbeque, tsamaisa lijo tsa hau ka oli e nyenyane ea mohloaare, konofolo, lemon, asene ea balsame le mosetareta. Liprotheine ha li na lik'habohaedreite, empa boholo ba karolo ea tsona bo ntse bo le boima. Ikemisetsa ho boloka protheine ea hau e ja ka 4-6.
Meroho e seng e tsitsitseng
Meroho e sa tsitsitseng e bohlokoa ha ho tluoa tabeng ea tsoekere ea mali le ho laola boima ba 'mele. Meroho e seng e tsitsitseng e eketsa tatso, crunch, divithamine, diminerale, metsi le bohlokoa ka ho fetisisa fiber. Li-fibre li u thusa ho u boloka u tletse le ho laola tsoekere ea mali.
Ikemisetsa ho etsa 1/2 sejana sa hau sa meroho eseng ea starchy - salate, broccoli, eggplant e halikiloeng, zucchini, pelepele, eiee, asparagase joalo-joalo.
E-ea bonolo Litsing: Ho bonolo haholo ho ja lik'hilojule tse ngata le lik'habohaedreite pele lijo li qala. Barbecue appetizers ba tloaetse ho jere mafura, letsoai le lik'habohaedreite. Ha ho khoneha, qoba lijo tse kang nacho, chips, pretzels, likotlolo tsa bohobe, li-appetizers tse halikiloeng, li-dips tse boima le li-sauces. Ho e-na le hoo, khetha liaparo tsa shrimp, meroho e tala e nang le hummus kapa guacamole, salate, li-popcorn tse phatlohileng moeeng, kapa linate tse ngata tse sa tsitsitseng. U ka ba ua ja senojoana se senyenyane pele u fihla 'me u qobe li-appetizers ka ho feletseng haeba seo se sebetsa hantle ho uena le meriana ea hau ea meriana.
U ka ja Li-carbohydrates, empa Khetha ka Bohlale
Li-carbohydrate ke lihlopha tse ka sehloohong tsa mohloli oa matla. Batho ba nang le lefu la tsoekere ba hloka ho ja lik'habohaedreite, haholo-holo haeba u noa meriana e bolelang hore li-pancreas li etsa insulin. Sepheo ke ho ja mefuta e nepahetseng ea lik'habohaedreite likarolong tse nepahetseng le ka nako e nepahetseng. Li-fiber tse phahameng, tse nang le lik'habohaedreite tse tlase tsa glycemic li molemo ka ho fetisisa - litapole tse nyenyane tse nang le letlalo, likhahisoa tsa 1/2 tsa senoelo, tsebe e le 'ngoe ea poone, kopi e le' ngoe ea quinoa, ho bolela tse 'maloa. Haeba ka lehlakoreng le leng, u lebeletse ho ja salate ea macaroni hobane ke eona letsatsi feela la selemo leo ue jang, ebe u ikemiselitse ho boloka karolo ea hau e se e le 1 senoelo kapa hoo e ka bang 1/4 ea poleiti ea hau. Le hoja e fapana ho latela morero oa motho oa lijo le mohopolo oa lik'habohaedreite, molao o motle oa lesela le lekaneng ke ho boloka lik'habohaedreite tsa hao li ka bang 1/4 tsa poleiti ea hau.
Ho thoe'ng ka Tholoana
Ho fapana le tumelo e tloaelehileng, u ka ba le litholoana - esita le mahapu. Hobane litholoana li na le tsoekere, senotlolo sa ho sebelisoa ke taolo ea karolo le ho khetha mofuta o nepahetseng. Litholoana ke khetho e ntle ea lijo tse hlahisoang ke lijo tse hlahisang li-barbecues hobane li na le lik'halori tse tlaase ho feta lijo tse tloaelehileng. Qoba lijana tsa litholoana tse lutseng ka sirapo kapa lero le litholoana tse omisitsoeng.
> Lisebelisoa
> Nettleton, JA, le al. "Tlhahlobo ea Moriana oa Tsoekere le Kotsi ea Mokhoa oa Metsolic Syndrome le Mofuta oa 2 oa Lefu la tsoekere Thutong ea Maemo a Lihlopha Tsa Atherosclerosis." Tlhokomelo ea lefu la tsoekere . 2009; 32 (4): 688.