KHOELI EA TLHOKOMELISO EA LEFU LA TSOEKERE 2019: LI-SNACKS TSE PHETSENG HANTLE BAKENG SA BATHO BA NANG LE LEFU LA TSOEKERE - PAMPEREDPEOPLENY.COM

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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Lefu la tsoekere Lefu la tsoekere oi-Amritha K By Amritha K. ka la 2 Pulungoana, 2019

Selemo se seng le se seng, khoeli ea Pulungoana e tsejoa e le Khoeli ea Tlhokomeliso ea lefu la tsoekere - e ketekoang lefats'eng ka bophara ho tsebisa batho ka lefu la tsoekere la Type 1 le Type 2. Mookotaba oa Letsatsi la Lefatše la Lefu la tsoekere le khoeli ea tlhokomeliso ea lefu la tsoekere la 2019 ke 'Lelapa le lefu la tsoekere'

Khoeli ea Tlhokomeliso ea lefu la tsoekere 2019 hape e ikemiselitse ho tsepamisa mohokahanyo lipakeng tsa lefu la tsoekere le lefu la pelo. Khoeling ena ea tlhokomeliso, ha re shebeng mefuta e fapaneng ea li-snacks tse phetseng hantle tseo batho ba nang le lefu la tsoekere ba ka bang le tsona ntle le ho ts'oenyeha.

Ho phela le lefu la tsoekere ho ka fokotsa takatso ea motho ea ho phela bophelo bo tloaelehileng ka litsela tse fapaneng. 'Me e' ngoe ea likhaello kapa mathata ke ntoa ea ho khetha seneke se phetseng hantle. Ha o le moriana oa lefu la tsoekere, o tlameha ho ja nako e telele ho bontša bohlokoa ba ho jara lijo tse bobebe tse ke keng tsa ama bophelo ba hau hampe kapa tsa mpefatsa boemo. Ka hona, ho bohlokoa hore o khethile seneke se phelisang hantle se tla thusa ho thibela tsoekere ea mali ea hau hore e se ke ea ba tlase haholo ^[1] .

Ho na le litlhaloso tse ngata mabapi le hore na motho ea nang le lefu la tsoekere a ka ja eng ebile a ke ke a ja eng, ka lebaka la tsoekere e phahameng maling ^[pedi] . Le ha ho le bohlokoa ebile ho le bohlokoa ho khetha seneke se phetseng hantle, ha ho thata ho khetha se le seng. Lintho tsa letsatsi le letsatsi tseo u li jang le ho kopana le tsona li ka etsa li-snacks tse phetseng hantle haeba li ka jeoa ka tsela e nepahetseng, li kopantsoe le lijo tse nepahetseng, 'me li jeoa ka bongata bo nepahetseng.

Sheba palo ea likhetho tse boletsoeng ka tlase.

Lijo tse bobebe tse phetseng hantle bakeng sa lefu la tsoekere

1. Apple e nang le peanut butter

Mohloli o ruileng oa fiber, liapole tse jang li ka u boloka u ikutloa u khotsofetse nako e teletsana mme haeba e jeoa pele ho lijo, e ka u thusa ho laola khalori ea hau. Liapole tse halikiloeng tse nang le peanut butter li u fa matla le fiber e hlokahalang. U ka nka apole e le 'ngoe e boholo bo mahareng le likhaba tse 2 tsa botoro ea matokomane. Etsa bonnete ba hore ha o je liapole tse fetang bonngwe ^[3] .

2. Meroho e tala

Khetho e nepahetseng bakeng sa ho ja lijo tse bobebe, ho ja meroho e tala e ka thusa ho boloka tsoekere e maling a hao e leka-lekana. Tsamaea le lebokose le tletseng lihoete tse khethiloeng, likomkomere le lettuce. Meroho ena e ka jeoa e le tala 'me e na le tšusumetso e fokolang ho index ea glycemic ^[4] .

3. Lialmonde

Tsena li u fa matla a tsitsitseng ka lebaka la omega-3 fatty acids e teng ho tsona. Lialmonde li boetse li thusa ho fana ka vithamine E. E-na le lialmonde tse seng kae (6-8) feela hobane li na le lik'hilojule tse ngata ^[5] .

4. Makhooa a mahe a phehiloeng ka thata

Protheine e tsoang makhooa a mahe e molemo haholo bakeng sa bophelo bo botle ba hau, kaha e thusa ho boloka tsoekere ea mali e tsitsitse. U ka etsa li-muffin tsa mahe, tse entsoeng ka ho kopanya meroho le makhooa a mahe ^[6] .

5. Sekoahelo sa lettuce ea Salami

Batho ba nang le lefu la tsoekere ba hloka ho itšetleha ka lijo tse bobebe tsa protheine ho fapana le lik'habohaedreite. Kahoo salami (kana, turkey kapa ham) ke seneke se monate se fihlang ho li-calories tse ka bang 80. Kenya lettuce ho eona bakeng sa fiber ^[5] .

6. Chisi ea khoele

Lijo tse bobebe tse nang le protheine, li ka thusa ho tsitsisa tsoekere ea hau le ho fana ka matla a hlokahalang. Lithuso tse peli tsa chisi ea khoele li eketsa likhalori tse 100.

7. Mekoallo ea maiketsetso ea liprotheine

Khetho e ntle bakeng sa batho ba nang le lefu la tsoekere, mekoallo ea liprotheine e ka thusa ho fana ka palo e hlokahalang ea protheine. Ho fapana le liprotheine tse rekiloeng ka lebenkeleng tse nang le tsoekere e ngata haholo, li-protein tse entsoeng ka maiketsetso li na le tsoekere e tlase. Leka ho etsa li-protein bar ka peanut butter, whey protein le oat flour ^[7] .

8. Litholoana tsa smoothies

Batho ba nang le lefu la tsoekere ba ka leka papaya, fragola kapa smoothies ea litholoana tsa morara ho laola boima ba bona le ho fumana limatlafatsi tse phetseng hantle. Sebelisa litholoana tse nang le index e tlase ea glycemic (55 kapa ka tlase).

9. Pistachio

Tsena li thusa ho theola maemo a mabe a k'holeseterole ebile ha e eketse tsoekere ea mali. Monyetla o ikhethang ka ho fetesisa oa ho ja li-pistachio ke hore o tlameha ho li khaphatha mme ka hona o qobelloa ho ja butle ^[8] .

10. Baqhekelli ba se nang tsoekere

Baqhekelli ba lefu la tsoekere ba fumaneha haholo lebenkeleng le leng le le leng matsatsing ana. E-na le li-crackers tse 3-4 ka nako.

11. Chisi e entsoeng ka ntloana e halikiloeng

E ruile liprotheine ebile e na le tsoekere e tlase haholo, chisi ea kottage e thusa ho ntlafatsa matla a hau mme ke khetho e sireletsehileng ea seneke. O ka ts'oara chisi ea kottage ebe oa e nōka ka oli ea flaxseed e nang le omega-3 e mafura ^[9] .

12. Peanut butter ka lithupa tsa bohobe

Joalokaha ho boletsoe pejana, botoro ea peanut ke e 'ngoe ea likhetho tse ntle ka ho fetisisa bakeng sa seneke sa lefu la tsoekere. Peanut butter e fana ka tekanyo e hlokahalang ea mafura a nang le mono le leruo la liprotheine tse felisang tlala. U ka ba le botoro ea matonkomane ka selotho kapa tse peli bakeng sa seneke se nang le matla ^[3] .

13. Salate ea linaoa tse ntšo

E ruile fiber le protheine, linaoa tse ntšo li molemo haholo ho batho ba nang le lefu la tsoekere. Kopanya linaoa tse ntšo tse phehiloeng le meroho e hahiloeng (eiee le pelepele) ho etsa salate. Tsena li ka thusa ho theola maemo a insulin kamora ho ja le ho thibela li-spikes tsa tsoekere maling ^[10] .

14. Popompo

Le ha ho ka bonahala e le lijo tse se nang phepo, popcorn ke lijo tse bobebe tse bobebe tsa lijo-thollo 'me e nkuoa e le e' ngoe ea lijana tse bobebe tsa batho ba nang le lefu la tsoekere. Lik'hilojule tse tlase, li-popcorn li ka thusa ho laola boima ba 'mele le maemo a tsoekere maling. E-ba le kopi e le 'ngoe ea li-popcorn e le seneke' me u se ke ua reka li-popcorn tse seng li pakiloe ^{[leshome le motso o mong]} .

15. Likhōhō tse halikiloeng

Mohloli o motle oa protheine le faeba, li-chickpeas li na le molemo molemong oa bophelo bo botle ba hau le thuso ho thibela tsoelo-pele ea lefu la tsoekere, ka lebaka la bokhoni ba eona ba ho laola maemo a tsoekere maling ^[12] .

Lijo tse ling tse bobebe tse bobebe tseo u ka li nahanang ke yoghurt, salate ea tuna, hummus, guacamole, lithupa tsa nama ea khomo, avocado, peo ea chia, trail mix le edamame (soya e tala).

Li-snack tse phetseng hantle bakeng sa lefu la tsoekere

1. Libolo tsa liprotheine tsa botoro ea linate (carb-low & gluten mahala)

Lisebelisoa ^[13]

Kopi e le 1 ea botoro ea peanut e sa tsoaloang
1 & frac12 scoop vanilla protein phofo
& frac12 tsp. Vanilla e ntšitsoeng
1 tsp. sinamone
2 tsp. stevia
Linate tse 20 tse tala, tse sa tšeloang letsoai

Litsela

Beha linate tse tala ka har'a blender ebe u li kopanya ho fihlela li fetoha crumbly.
Fetisetsa poleiti ebe u beha ka thōko.
Kopanya lisebelisoa tse setseng hammoho ka sekotlolo ho fihlela boreleli.
Rōlela hlama hore e be libolo tse nyane.
Ka mor'a moo, rola libolo matonkong a senyeha ebe u li fetisetsa pampiring ea ho baka e nang le pampiri ea letlalo.
E behe ka sehatsetsing ebe o lula metsotso e 20-30.

2. Moro oa avocado

Lisebelisoa

1 avocado e mahareng, e ebotsoeng, e kentsoeng 'me e sehiloe
1 kopi eiee e khethiloeng
1 kopi e peeled peo ea peo e khethiloeng
& frac12 senoelo se entsoeng ka langa le le lej
Pepere e 1 ea tšepe
2 tablespoons e entsoeng ka cilantro e ncha
& letsoai la teaspoon le frac12
& frac14 teaspoon mongobo o chesang oa pepere

Litsela

Kopanya avocado, onion, likomkomere, pepere, langa le le lej, likhaba tse 2 tsa cilantro, letsoai le sopho e chesang ea pepere ka sekotlolo se mahareng ebe ka bonolo kopanya.
Koahela le refrigerate bonyane hora e le 'ngoe pele u sebeletsa.

3. Mahe a pepileng a Mediterranean

Lisebelisoa

& frac14 senoelo se khaotsoe likomkomere
& frac14 senoelo se khabisitsoeng ka tamati
Di-teaspoon tse 2 tsa lero la lemone
1/8 teaspoon letsoai
Mahe a phehiloeng ka thata a 6, a eboloa ebe a tšeloa ka lehare ka bolelele ba halofo
1/3 senoelo sa konofolo e halikiloeng kapa monate ofe kapa ofe oa hummus

Litsela

Kopanya likomkomere, langa le le lej, lero la lemone le letsoai ka sekotlolo se senyenyane
Li kopanya kaofela ka bonolo.
Tlosa li-yolk mahe.
Spoon 1 teaspoon ea hummus ka halofo ea lehe ka leng.
Holimo le & frac12 teaspoon likomkomere-langa le le lej motsoako le parsley.

Sheba Litšupiso tsa Sengoloa

[1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Ts'ebeliso ea kofi, tee e tala, tee ea oolong, tee e ntšo, lijo tse bobebe tsa chokolete le lintho tse nang le k'hafeine mabapi le kotsi ea lefu la tsoekere ho banna le basali ba Majapane. British Journal of Nutrition, 103 (3), 453-459.
[pedi]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Lijo tse bobebe tsa metsi ho thusa batho ba nang le lefu la tsoekere la mofuta oa 1 ho qoba ho qala morao haholo ha ba ikoetlisa hypoglycemia Meriana le saense lipapaling le boikoetliso, 32 (5), 904-910.
[3]Smart, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Na bana ba nang le lefu la tsoekere la mofuta oa 1 le bahlokomeli ba bona ba ka hakanya lik'habohaedreite tsa lijo le lijo tse bobebe? .Diabetic Medicine, 27 (3), 348-353.
[4]VanderWel, B. W., Messer, L.H, Horton, L. A., McNair, B., Cobry, E. C., McFann, K. K., & Chase, H. P. (2010). Li-bolus tsa insulin tse hlolohetsoeng li sa sebetse hantle bocheng ba mofuta oa 1 lefu la tsoekere Tlhokomelo ea lefu la tsoekere, 33 (3), 507-508.
[5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Ho sebelisa palo ea k'habohaedreite thutong ea lefu la tsoekere Journal ea American Dietetic Association, 98 (8), 897-905.
[6]Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Lijo tse bobebe tse tlase khahlanong le mafura a phahameng a ho robala ha bana le bacha ba nang le lefu la tsoekere la mofuta oa 1. Phekolo ea bana ea lefu la tsoekere, 9 (4pt1), 320-325.
[7]Mokhatlo oa Amerika oa lefu la tsoekere. (2007). Tlhokomelo ea lefu la tsoekere likampong tsa lefu la tsoekere Tlhokomelo ea lefu la tsoekere, 30 (suppl 1), S74-S76.
[8]Yale, J. F. (2004). Mantsiboea hypoglycemia ho bakuli ba nang le lefu la tsoekere le alafshoang ke insulin. Lipatlisiso tsa lefu la tsoekere le tloaelo ea bongaka, 65, S41-S46.
[9]Wolever, T. M., Jenkins, D. J. A., Vuksan, V., Jenkins, A. L., Buckley, G. C., Wong, G. S., & Josse, R. G. (1992). Phello e ntle ea phepo e tlase ea li-glycemic index ka mofuta oa lefu la tsoekere la 2. Daabetic Medicine, 9 (5), 451-458.
[10]Geil, P.B, & Anderson, J. W. (1994). Phepo e nepahetseng le se boleloang ke bophelo bo botle ba linaoa tse ommeng: tekolo botjha Journal ea American College of Nutrition, 13 (6), 549-558.
[leshome le motso o mong]Alhassan, A. J., Sule, M. S., Atiku, M.K, Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Litlamorao tsa pear e nang le metsi a avocado (Persea americana) e ntšitsoeng peo ka likhoto tsa alloxan tse bakiloeng ke lefu la tsoekere.Greener Journal of Medical Science, 2 (1), 005-011.
[12]Sievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., ... & Jenkins, D. J. A. (2009). Phello ea lipeo tsa peo e seng ea oli ka taolo ea glycemic: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo tsa liteko tsa liteko tse laoloang ka linako tsohle ho batho ba nang le lefu la tsoekere le ba se nang lona.
[13]Ho itlhokomela ka tsoekere. (ke). Li-snack tsa lefu la tsoekere le Li-Recipes tsa Appetizer [Blog poso]. E khutlisitsoe ho, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/