Ke hangata hakae u ka utloang polelo - e le hore u fokolise boima ba 'mele, u lokela ho khaotsa ho ja lik'habohaedreite, u re lik'habohaedreite, ke mahobe le lipompong feela. Oho, bonang! Ho na le ho se utloisisane. Ntle le "lik'habohaedreite" tse kotsi re ke ke ra khona ho sebetsana le mafura le liprotheine, 'me haufinyane sebete sa rona se tla hana ho sebetsa ho hang, mme mohloli o moholo oa lik'habohaedreite ke boko. Hona u ka mo hana joang?
Phapang ke efe pakeng tsa "tse ntle" le "tse mpe"?
Li-carbohydrate tsohle, ha e le hantle, le liprotheine tse nang le mafura, qetellong, li fetoloa ho ba le tsoekere, e leng - matla ka mokhoa o hloekileng, oo ka tsela, e leng moemeli oa lik'habohaedreite tse potlakileng, 'me ntle ho tsona, ho na le lik'habohaedreite tse liehang. Likarohano tse nang le meeli li etsahala ho latela hore na lik'habohaedreite li khona ho arohanngoa joang. Kahoo re fumana lik'habohaedreite tse potlakileng le tse liehang, tse nang le index e phahameng le e tlase ea glycemic (GI).
Li-carbohydrate tse potlakileng
Li-carbohydrate tse potlakileng lia kotsi hobane hang-hang li arohanngoa le tsoekere, mali a eona a phahama ka matla (le!), 'Me li-pancreas li lokela ho lokolla insulin ka potlako, e leng ho etsang hore mafura a be le mafura. Ha ts'ebetso ena e phethiloe, re boetse re ikutloa takatso ea ho phahamisa boemo ba tsoekere, ebe re ja pompong ea bobeli, 'me e ka etsahala ka ho sa feleng. Ka lebaka leo, re na le botenya le ho ferekanya ha liphakaretsi.
Li-carbohydrate tse potlakileng lijong li atile haholo, ke tsena tse tummeng ka ho fetisisa le tse tummeng:
- tsoekere, mahe a linotsi (e leng linotši tse entsoeng ka tsoekere);
- mahobe, lipompong, cookie, ice cream;
- tsokolate;
- jeme, jeme;
- raese e tšoeu, oatmeal;
- litholoana tse monate - phaeneapole, morara, mahapu, melon.
Ho tlosa ntho e 'ngoe le e' ngoe, ka sebele e ke ke ea khoneha, empa ho fokotsa hohle kamoo ho ka khonehang, ho ja lipompong feela ka matsatsi a phomolo - ka matla a rona!
Ho theoha kapa lik'habohaedreite tse nang le GI e tlaase
Mabapi le lihlahisoa tse nang le lik'habohaedreite tse nyenyane, ha ho pelaelo hore li fokotseha. Ka lebaka la lik'habohaedreite tse joalo, tekanyo ea tsoekere ea mali e eketsa butle-butle, ha ho hlokahale hore li-pancreas li tsamaee ka tšohanyetso, e leng se bolelang hore meea ea rona ha e qhobane joalo. Karolo ea lik'habohaedreite lijong tsa letsatsi le letsatsi e lokela ho ba ka holimo ho 50%, tekanyo ena e lokela ho finyelloa haholo-holo ka lik'habohaedreite tse liehang lijo.
Nahana ka lintho tse nang le lik'habohaedreite tse liehang:
- macarone le bohobe bo feletseng ba koro ;
- harese, limela tsohle;
- liapole, lipere, li-plums, kiwi, litholoana tsa morara, li-apricots tse omisitsoeng;
- k'habete e tšoeu, Brussels, tamati, cauliflower, eiee;
- li-mushroom, zucchini, spinach, pepere.
Hlokomela sebopeho le bophelo bo botle ba 'mele oohle, hobane tsena ke likhopolo tse ke keng tsa qojoa. 'Me haeba u leino le monate, ja li-pompong feela ka matsatsi a phomolo, u kholoe, tatso ea bona ho sena e tla monate!