Ho ja lijo tsa hoseng, haholo-holo haeba u na le lefu la tsoekere, kapa ho leka ho theola 'mele ke habohlokoa. Empa, ho etsa qeto ea seo u ka se jang ho ka ba ntho e makatsang. Na u lokela ho ja li-fat-fat, tse nang le lik'habohaedreite tse fokolang, phepelo ea lijo? Ho ba le moralo ho ka u thusa ho boloka nako le ho u thibela ho etsa khetho e sa lokelang.
Liphuputso li bontšitse hore ho ja lijo tse kholoanyane, tse phahameng le tse phahameng tsa lijo tsa hoseng ho ka thusa ho fokotsa tsoekere ea mali le boima ba 'mele.
Lebaka le utloahalang ke hore mefuta ena ea khetho ea lijo tsa hoseng e tlaase ka lik'habohaedreite. Batho ba bang ba nang le lefu la tsoekere ba na le tsoekere e phahameng ea mali hoseng hobane sebete se senya tsoekere bosiu bo le bong 'me lisele li ka boela tsa e-ba khahlanong le insulin ka nako ena.
Hape, lipatlisiso li bontšitse hore tsoekere ea mali e atisa ho phahama ka mor'a lijo tsa hoseng, ka makhetlo a mabeli a feta ho feta lijo tsa motšehare. Phaposi e phahameng ea papandi (ka mor'a lijo) tsoekere ea mali e ka fella ka litakatso tsa lik'habohaedreite hobane, ho e-na le ho sebelisa tsoekere bakeng sa mafura, e ntse e le mothapong oa mali 'me' mele o nahana hore o hloka ho ja tsoekere (kapa lik'habohaedreite) ho itlhahisa. Phuputso e 'ngoe e fumanoe hore batho ba baholo ba phetseng hantle ba neng ba ja 50 g, lik'habohaedreite (ka mohlala, senoelo sa 3/4 se nang le lebese la 1 senoelo le banana ba 1/2) lijo li ne li e-na le tlhōrō e kholo ea tsoekere (tsoekere) kamora lijo tsa hoseng, e tlaase ka mor'a lijo tsa motšehare. itekanetse ka mor'a lijo tsa mantsiboea.
Mohlomong ena ke lebaka le letle la ho leka lijo tsa hoseng tsa lik'habohaedreite.
Ke habohlokoa ho thunngoa. Kahoo, cheka li-bagels , lijo-thollo, li-muffins le li-pancake, 'me u leke e' ngoe ea likhetho tsa lijo tsa hoseng.
Meroho e halikiloeng ea Omelet kapa Ejoe ea Egg
U ka lahlela ntho leha e le efe ka omelet. Ho sebelisa meroho e setseng ho tloha bosiu bo fetileng ke tsela e ntle ea ho eketsa phepo ea hau, thibela ho senya, le ho eketsa fiber ea hau bakeng sa ho u boloka u khotsofetse.
Meroho e halikiloeng e eketsa monko o monate le monate ho omelet.
- 1 senoelo sa meroho e halikiloeng (sopho ea eggplant e setseng, pelepele le eiee, limela tse khethiloeng Brussel kapa asparagus - kapa eng kapa eng eo u nang le eona)
- 1 egg yolk le 2 linoeu tsa mahe
- 2 tablespoons Parmesan chisi
- 1 senoelo sa melon kapa monokotsoai
Litaelo:
- Pese e sa chekaneng ea mocheso ka mocheso o mofuthu.
- Coat pan le 1 teaspoon oli ea mohloaare 'me u hlakole e hloekileng ka thaole ea pampiri (u hloka feela mafura a lekaneng hore mahe a se ke a khomarela)
- Tšela makhooa a mahe.
- Ka bonolo suthela lehlakoreng le le leng la lehe bohareng ba pan, ha u ntse u senya pane ho lumella lehe la metsi le ntse le phalla ka tlase. Pheta ka likarolo tse ling, ho fihlela ha ho na metsi a setseng.
- Flip mahe a bosoeu 'me u phehe ho fihlela ho se na lehe le sa tloheng.
- Eketsa meroho e halikiloeng le chisi, ebe u phahamisa lehlakoreng le leng la lehe ebe u le penya le ho feta, e le hore metse e meholo e holimo. Pheha ho fihlela o phehiloe, ha oa lokela ho etsoa. U ka e pata haeba ho etsoa.
- Sebeletsa ka litholoana tse ncha.
Tlhaloso ea phepo e nepahetseng: ~ lik'hilojule tse 300, 9.5 g, mafura a mafura a 1.5 g, 120 mg sodium, 25 g lik'habohaedreite, 14 g tsoekere, 7 g fiber, 18 g
Yogurt ea Matla kapa Cottage Cheese Parfait
Tšoaea granola le litholoana tse hlatsoang, 'me u sebelise yogurt ea mafura a Greek (e nang le lik'habohaedreite tse seng kae le protheine e ngata ho feta yogurt e tloaelehileng) le litholoana tse ncha kapa tse leqhoa bakeng sa protheine e phahameng, fiber e phahameng, lijo tsa hoseng tse khotsofatsang.
Holimo ka linate tse khethiloeng bakeng sa ho kenyelletsa li-crunch, tatso, liprotheine le mafura a phetseng hantle. Lijo tsa hoseng tsena li bonolo ebile li khotsofatsa.
- Mafura a 6 oz a majoe a Greek (o ka sebelisa mafura a sa lefelloeng ho boloka lik'hilojule le mafura haeba ue rata kapa * Cottage e chesang fatše)
- 1 senoelo sa blueberries leqhoa * kapa le lecha (le ka na le litlolo tse tala, li-fragole kapa li-blackberries)
- 1/4 teaspoon lero la vanilla kapa phofo
- 1/4 teaspoon sinamone
- 1 Khabapo e khethiloeng li-walnuts tse sa tsitsitseng (e ka tlaase bakeng sa lialmonde, peo ea mokopu kapa mefuta eohle ea linate)
Litsela: Tlanya feela 'me u thabele!
* Ho hlahisa monokotsoai o monokotitsoeng ka microwave ho baka metsi a "hloekileng" a etsang hore e be monate oa tlhaho
* Cottage chisi ke mohloli o moholo oa sodium 'me o ka eketsa sodium e nang le lik'hemik'hale ena ho ea ka 500 mg.
Tlhaloso ea phepo e nepahetseng: ~ 250 lik'hilojule, mafura a 8 g, mafura a mafura a 2,5 g, 50 mg sodium, 28 g lik'habohaedreite, 21 g tsoekere, 4 g fiber, 18 g
Creamy Avocado Egg Salad Pela
Kholose e na le pelo e nang le oli e khotsofatsang e phelisang hantle - ke phetoho e kholo ea mayonnaise le tatso e monate ka mahe.
- * Mahe a phehiloeng ka thata
- 1 celery stalk (e entsoeng)
- 1 scallion (e entsoeng)
- 1/2 senopa sa sipinake
- 1/3 khalase
- 1 e leng lijo-thollo tse tlaase tsa carb
Litaelo:
- Ho pheha mahe a thata ka thata (e ka etsoa bosiu pele). Pheha metsotso e 10 holimo 'me u lumelle ho lula. Hlatsoa metsing a batang.
- Etsa lisebelisoa mme u behelle ka thōko.
- Ema mahe le ho eketsa khase, le meroho.
- Ho koahela seaparo ka spinach le holimo le motsoako oa lehe.
Tlhahiso ea phepo e nepahetseng: ~ 390 lik'hilojule, mafura a 20 g, mafura a mafura a 3.5 g, 300 mg sodium, 30 g lik'habohaedreite, 2 g tsoekere, 10 g fiber, 19 g
* Haeba u na le histori ea k'holeseterole e phahameng 'me u batla ho fokotsa mafura a tletseng u ka sebelisa mahe a makhooa. Boloka li-egg yolks ho feta 4 ka beke.
Letlalo la mokopu la Blueberry Quinoa
Quinoa ke index e tlaase ea glycemic, fiber e phahameng, lijo tse ngata tsa protheine. Ke phetoho e kholo ea oatmeal 'me ka tlhaho ho na le gluten mahala. Ke eketsa mokopu o hloekileng oa 100% ho eketsa vithamine A, fiber le tatso. Mokopu ke matla a matla a phepo .
Lijo
- 1/2 senoelo se phehiloeng * quinoa (bala litaelo tsa sephutheloana bakeng sa litaelo tsa ho pheha)
- 1/2 senoelo sa lebese la almonde le sa tsoekere
- 1/4 senoelo sa puree sa mokopu sa 100%
- 1/4 senoelo sa blueberries (serame kapa e ncha)
- 1 sinasone e teaspoon
- 1 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1/4 senoelo sa walnuts tse khethiloeng kapa lialmonde tse khutsitseng
* O ka nka sebaka sa quinoa bakeng sa lijo-thollo tse ling kaofela tse kang oatmeal
Litaelo
- Cook quinoa ho ea ka litaelo tsa liphutheloana tse sebelisang metsi. Hang ha quinoa e eketsa lebese la almonde, puree ea mokopu, sinamone, vanilla, nutmeg le monokotšoai le ho hlohlelletsa fatše. Haholo ka lialmonde tsa silevera kapa walnuts tse khethiloeng.
Tsebo ea phepo e nepahetseng: ~ 355 lik'hilojule, mafura a 22 g, mafura a 2 g a tletseng fatše, 80 mg sodium, 29 g lik'habohaedreite, 7 g fiber, 10 g tsoekere, 10 g
Butter Peanut Butter le Strawberry Sandwich
Ho e-na le chisi e halikiloeng etsa sesepa ea letsopa sa peanut bolileng ka bohobe bo feletseng ba lijo-thollo. Botoro ea peanut e fumana monate le gooey hape e etsang hore e monate. Tlosa li-fragole tse fokolang bakeng sa lisebelisoa tse ngata le monate. Motsoako oa protheine le fiber e tla u thusa hore u lule u khotsofetse ebile u khotsofetse.
Lijo:
- 1 lijo tsohle tsa lijo-thollo sandwich tse fokolang (etsa bonnete ba hore e na le 3 g ea fiber)
- 1 1/2 tablespoons tsohle tlhaho ea pereate ea tlhaho
- 1/2 senoelo se kolobisitsoeng ka fragole
Litaelo:
- Phala ea phala le ho se phehe ka fate (ke rata ho sebelisa oli ea kokonate ea spray). Haeba o sa batle ho sebedisa ho pheha, pente ea mafura habonolo feela ka oli e hloekileng ea kokonate 'me u hlakole hloekileng ka pampiri ea pampiri (ho noa mafura a mangata). Beha pere ea pereate le fragole pakeng tsa likhae tse peli tsa bohobe holim'a grill ka lehlakoreng le leng ho fihlela e le sootho.
Tsebo ea phepo e nepahetseng: ~ 290 lik'hilojule, mafura a 12 g, .5 g mafura a tletseng mafura, 380 mg sodium, 35 g lik'habohaedreite, 8 g tsoekere, 8.5 g fiber, 10 g
* Ha o se na nako ea ho jang sandwich feela hore o je ka mocheso wa kamore.
Nutty Berry Smoothie
Litholoana tsa monokotšoai ke tholoana e tlaase ea glycemic e nang le phepo e nepahetseng. Eketsa protheine e tlatsitsoeng le mafura a phetseng hantle 'me u netefatse hore u tla ikutloa u khotsofetse lihora tse ngata hamorao. Joaloka bonase, eketsa tse ling tsa khale kapa sipinake bakeng sa vithamine tse eketsehileng le phepo e nepahetseng.
- 1 whey protein phofo, protheine ea soy, kapa protheine ea hemp (ha e na tsohle tse nang le protheine ea phofo e bōpehileng e lekanang. Ikemiselitse ho khetha e nang le tsoekere e nyenyane le ho khetha e 'ngoe e hloekileng ka ho fetisisa. Ke rata Wheera ea Organic Grassfed)
- 1/2 setshelo se senyenyane sa oli e tlaase kapa vanilla ea korojene ea Greek
- 4 oz e sa hlahisoang ka lero la vanilla almond lebese (u ka sebelisa lebese le pholileng, lebese la kokonate kapa lebese la soy)
- 3/4 senoelo sa serame sa borobe
- 4 oz metsi
- 3 ho isa ho 4 maqhoa a leqhoa
- 1 teaspoon eohle-ea tlhaho kapa ea li-almond ea botoro (u ka kenya sebaka sa botoro ea letsatsi, li-cashew kapa pere ea peanut)
Kenya probiotic ho thusa ho ntlafatsa bophelo bo botle ba ho ja.
Tsebo ea phepo e nepahetseng: ~ 340 lik'hilojule, 8 g mafura 1.5 g mafura a mangata, 13 mg k'holeseterole, 463 mg sodium, 819 mg potassium, 31.5 g, lik'hemik'hale tse 8 g, 18 g tsoekere, 39 g
Bakeng sa boitsebiso bo eketsehileng ka maikutlo a lijo tsa hoseng a tlaase ka lik'habohaedreite
- Low Carb Breakfast Menu Mehopolo
- Kale le tomato frittata
Lisebelisoa:
> Mokhatlo oa American Diabetes Association. Liphoso tsa kapele tsa hoseng.
Sebaka sa Mokhatlo oa American Dietetic. Taolo ea Boima. file: /// C: / Basebedisi / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Ka tlhokomelo ea lefu la tsoekere le thuto. Lik'habohaedreite, Lipompo tsa Insulin, le Tekano ea Ts'ebetso ea Glucose e Tsoelang pele le Lintho Tse Khethehileng ho Laola Glycemia. 2014; V35; 2, maq. 7-11.
Lefapha la Temo la US le Lefapha la Bophelo le Litšebeletso tsa Botho tsa United States. Tataiso ea lijo bakeng sa Maamerika, 2010. Khatiso ea 7, Washington, DC: 'Muso oa US
Ofisi ea khatiso, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf