Fiber Fiber, Low Fat, Tatso e Khanyang Diabetes-Lenane la Bojoa ba Botsoalle
Lenane lena la lijo la tsoekere la diabolose la 2200 le lebisa tlhokomelo ho lijo tse monate tse ngata empa tse phahameng (ho u thusa hore u ikutloe u khotsofetse le ho thusa ho laola tsoekere ea mali ea hao).
Esita le haeba u na le lefu la tsoekere le sa tsoa fumanoa, u ka 'na ua hlokomela hore ho na le ho hongata ho morero oa lijo oa tsoekere ho feta ho bala carbs.
Hlokomela tšebeliso ea lihlahisoa tse phahameng tsa fiber tse kang oatmeal, koro e tsitsitsoeng, korose ea koro e feletseng le litholoana, hammoho le litholoana le meroho e tala lenaneong lena le fanang ka lik'hilojule tse 2207, le 57% ho tsoa lik'habohaedreite le 20% ho tloha mafura.
Mohlala oa lefu la tsoekere-Motsoalle oa 2200-lijo tsa khalori
Sehopotso:
- Likopi tse 1 1/2 tse phehiloeng oatmeal tse tsoakiloeng
- Banana e nyane e nang le diced le
- 8 li-walnuts tse khethiloeng
- Fafatsa ka sinamone le tsoekere e nkang khetho ea khetho (khetho)
- 1he ea mahe (e phehiloeng ka thata, e pholileng, kapa e halikiloeng ka ho pheha ha mafura a sa phehoang fatše)
- Li-ounces tse 8 tsa lebese
- Kofi e nang le litepisi tse peli tse se nang mafura halofo le halofo
Tlhokomeliso: Mona ke Diabetes e Eketsehileng-Botsoalle ba Oatmeal Recipes (etsa bonnete ba hore o eketsa boholo ba oatmeal ho isa likhapeng tse 1 1/2 ho etsa hore e loketse leano la lijo tsa khalori ea 2200).
Mantsiboea:
- Salate ea tuna e entsoeng ka tuna e nang le metsi a nang le li-ounces le mexico e le 'ngoe e se nang mafura
- Lintja tse 2 lihlahisoa tsa koro
- 1/2 senoelo se tšetsoe pelepele
- 1/3 senoelo hummus (ho pata pepere ka)
- Morara oa 15 ho ea ho 20
- Li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Lijo tsa motšehare:
- Chicken Chili Recipe
- Bahlankana ba 5 ba koro
- 3/4 senoelo sa senopa sa meroho se nang le 1/4 senoelo se hlahisitsoeng meroho e khethollang (ie, lihoete, likomkomere, radishes, kapa pelepele)
- 2 tablespoons morara o omisitsoeng kapa cranberries tse omisitsoeng tse omisitsoeng holimo salate
- Likhaba tse 2 tse apereng liaparo tse se nang mafura tsa Italy
- Li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Snack:
- 1 kopi e le 'ngoe ea koro e sesebelitsoeng (e le mefuta e meng e phahameng ea fiber)
- 1/4 senoelo se nang le mafura a lero la phoanate (ho jala koro e tsitsitsoeng)
- 1 senoelo (li-ounces tse 8) lebese
Mofuta o mong oa lefu la tsoekere-Merero ea lijo tsa motsoalle
Ha u e-na le lefu la tsoekere, sehlopha sa hau sa bongaka se tla khothaletsa ho ja ha karolo ea morero oa hau oa phekolo.
Boima ba hao, bophahamo ba hao, lilemo, litebelisuoa tsa mosebetsi, tse ling tsa khatello ea kelello, le litlhoko tsa tahlehelo ea boima li tla nkoa ka hloko ha u bala litlhoko tsa hau tsa khalori ea letsatsi le letsatsi.
Tobetsa kahare ea hau ea calorie e ka tlase bakeng sa moralo oa lijo tse nang le litekanyetso tse nepahetseng bakeng sa litlhoko tsa lefu la tsoekere. Kapa, bala ka ho eketsehileng ka moralo oa lefu la tsoekere .
- Mohlala oa lefu la tsoekere-Motsoalle oa 1200-Mefuta ea lijo tsa khalori
- Mohlala oa lefu la tsoekere-Motsoalle oa 1400-Mefuta ea lijo tsa khalori
- Mohlala oa Daibetic-Motsoalle oa 1600-Mefuta ea lijo tsa khalori
- Mohlala oa lefu la tsoekere-Motsoalle oa 1800-Mefuta ea lijo tsa khalori
- Mohlala oa lefu la tsoekere-Metsoalle ea lijo-thollo ea 2000-Khalori
- Mohlala oa lefu la tsoekere-Metsoalle ea lijo-thollo ea 2400-Kalori