Sehlopha sa Mefuta e mengata ea Boits'oaro ba Diabetes
Haeba u khomaretsoe ka morero oa lijo tsa tsoekere , re u koahetse. Sampane ena ea 2 000-khalori ea tsoekere ea lijo ea tsoekere e khothalletsa lijo tsa Amerika, Mexican, French le Italy. Ka lijo tse fapaneng le tse monate ho khetha ho lijo tsa hoseng, lijo tsa motšehare, lijo tsa mantsiboea le bohobebe, menyetla u tla ba le mefuta e sa tšoaneng e lekaneng ea ho boloka u ja ka tsela. 'Me, ha e le hantle, e kene lik'hilojule tse 2390 (52% ho tloha lik'habohaedreite le 29% ho mafura) - ke lik'hilojule tse 10 ho qoba!
Lijo tsa hoseng: Amerika
Kamore ea hoseng ea bohobe e se e le moralo oa hau oa lijo! Li-sausage le lebese le lekaneng li u fa liprotheine ho lekanyetsa li-carbs.
- 2 e fokotsitsoeng-mafura a multigrain waffles, toasted
- Ho senya fragola: Khabapo e nyenyane ea microwave ea sirapo e bonolo le senoelo sa 1 1/4 sa strawberries ka metsotsoana e 15
- 2 fat-fat fat turkey li-link
- Li-ounces tse 8 tsa lebese
- Kofi e nang le litepisi tse 2 tse se nang mafura le halofo
Mantsiboea: Mexican
Setala sena sa veine sa quinoa se fumana matla ho tsoa matsoeleng a khoho. Etsa li-guacamole tse bonolo ka sopho ea mashing le lero la lime 'me u ithabise ka litlhapi tse besitsoeng.
Salad ea Southwestern Quinoa
- Top salate e nang le bohobe ba khoho ea khoho e nang le 3-ounce
- 1/2 k'hasekere - li-mask le masesaane a lerootho la lero la lime
- ja li-avocado le li-chips tsa tortilla tse 15-20 tse besitsoeng
- Li-tangerines tse nyenyane tse peli
- Li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Lijo tsa Mantsiboea: Setaliana
Mokete oa li-pasta tse nang le shrimp le salate e ntle.
Shrimp le Pasta
1 linaoa tse tala tse kopiloeng ka 2 tsp oli ea mohloaare, letsoai le pepere (ikutloe u lokolohile ho nka sebaka sa asparagus, li-mushroom kapa limela tse ling tse seng tsa starchy)
- 3/4 senoelo sa senopa sa meroho se nang le 1/4 senoelo sa salate veggies (joaloka lihoete, likomkomere, radishes kapa pelepele)
- salate e holimo ka 1 pepone ea soneblomo peo, 2 tsp oli ea mohloaare, lero la lemone, letsoai le pepere
- 1 e khōlō pere e ncha (kapa litholoana tse ling tsa selemo)
- Li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Snack: France
Tšebeliso ena ea "ice cream" e fanang ka seatla se bulehileng e sebelisa litlolo tsa Maamerika (pere ea peanut le banana) ka parfait e bululetsoeng ka Sefora.
- lumella senoelo se le seng sa oli, sa-tsoekere e kenyelletsoeng ka letsoai ho nolofatsa hanyenyane, 'me u kopane le li-ounces tse 3 tsa yogurt ea mahala ea mafura; emele ka metsotso e 30
- qhibiliha tablespoons tse 2 tse fokotsitsoeng tsa mafura a lero la phoanate ka metsotsoana e 15 ka microwave
- hlahisa banana e nyenyane
- leqhoa le leqhoa, lero la peanut butter le libanana ka sekotlolo kapa senoelo sa parfait
- sebeletsa ka li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Hopola hore ntho ea bohlokoa eo u lokelang ho e etsa ha u etsa moralo oa tsoekere ke ho boloka lik'habohaedreite tse tsitsitseng ho pholletsa le letsatsi. Nahana ka lik'habohaedreite tse kholo tseo u batlang ho li etsa (ebang ke lebese, meroho e tsitsitseng kapa bohobe, litholoana, linaoa kapa phekolo), ntlha ea hore na ligrama tse ngata tsa lik'habohaedreite li tla u fa eng, ebe li li jala ho pholletsa le letsatsi la hau.