Taba ea hore tsoekere e kotsi e tsejoa ho rona - e buuoa ka thelevishene, e ngotsoe limakasineng 'me e bontšoa lifiliming tse tummeng tsa saense. Esita le haeba lipompong li tlosoa lijong, tsoekere e fumanehang hohle e tla tšoenya lijo tse entsoeng, ho tloha bohobe ho ea ho apara salate. 'Me sucrose, le fructose, le tsoekere le tsona lia lemalla. Eng kapa eng eo u e batlang, tsoekere e phahamisa maemo a insulin. Lipontšo tse tsoang lithong tse sa tšoaneng li kena bokong ebe li bitsa tekanyo e 'ngoe ea lipompong. Takatso e joalo e ka koahela mokhathala, ho felloa ke metsi 'meleng kapa tlala. Hape hangata e bolela khaello ea limatlafatsi: chromium, phosphorus kapa sebabole. Bala pele bakeng sa lijo tse 10 tse tla u thusa ho hlola takatso ea hau ea tsoekere.
Smoothies ka yogurt le bran
Smoothies ke e 'ngoe ea litsela tse molemohali tsa ho fokotsa tsoekere. Motsoako o nepahetseng oa litholoana le meroho sejong sena sa meroho se etsa hore e be pheko e molemohali bakeng sa ba nang le leino le monate. Ho khethoa ho kenyelletsa likhahla tsa litholoana ho fana ka tekanyo e eketsehileng ea livithamine, liminerale le phytochemicals. Haeba u ja lihlahisoa tsa lebese, joale ho eketsa yogurt ho smoothie ea hau ho tla e matlafatsa ka calcium. Fiber ea litholoana e liehisa tšilo ea lijo, e theola k'holeseterole 'me e laola tsoekere e maling. Ja lijo tsa hoseng tsa smoothie 'me u tla fumana liprotheine, mafura a phetseng hantle le litholoana tse tlaase tsa glycemic. 'Me ntho ea bohlokoa ka ho fetisisa - ho ke ke ha e-ba le takatso ea ho ja li-donuts pele ho lijo tsa mantsiboea.
Mahepu
Haeba u hlile u batla ho ja kaka, joale ho ka etsahala hore ebe 'mele o hloka phosphorus. E ka fumanoa e kopantsoe le khalsiamo ho tloha ka yogurt. Haeba phosphorus e feteletseng e hanyetsanoa bakeng sa hau (mohlala, ka lefu la liphio), khetha li-yogurts tse bonolo tse nang le li-probiotics, tse ntlafatsang tšilo ea lijo. Kamano pakeng tsa tlōlo ea limela tsa mala le candidiasis le ho lemalla lipompong li senotsoe. Natefeloa ke li-yogurt tse nang le monokotsoai o mocha, seneke se joalo se thibela ho phahama ha tsoekere maling.
oats
Molao oa bohlokoa ho ba nang le leino le monate ke ho ja lijo tse nang le index e tlase ea glycemic ho leka-lekanya maemo a tsoekere ea mali le ho qoba likoting tsa matla. Li-muffin, likuku, lijo-thollo li na le lik'habohaedreite tse bonolo tse fetohang tsoekere kapele. Khetha oatmeal, fafatsa motoho ka sinamone le nutmeg, kapa u tšele mahe a linotši holimo. Ho khabisa sejana ka linate tse 'maloa, u boetse u fumana tekanyo e eketsehileng ea protheine.
Cinnamon
Linoko ke motsoalle oa ba lakatsang ho fokotsa lipompong. Cinnamon e tlisitsoe Egepeta lilemo tse 2000 tse fetileng. Ho 'nile ha pakoa hore e laola maemo a tsoekere ea mali le ho fokotsa takatso ea tsoekere. Ha u ikutloa u batla ho ja ice cream, leka ho e nkela sebaka ka li-appleauce tse fafalitsoeng ka sinamone. Nka banana e nang le sinamone le linate tse khaotsoeng ho e-na le lipompong.
Liapole
Polelo ea khale ka apole ka letsatsi ha e ea siuoa ke nako ho hang. Lebaka le leng la ho lakatsa lipompong e ka ba ho haella ha ntho ea bohlokoa ea ho latela mohlala, chromium. Chromium e laola metabolism ea lik'habohaedreite, mafura le liprotheine, hape e laola maemo a tsoekere le k'holeseterole maling. Liapole li re fa chromium e lekaneng, empa libanana le lilamunu ke mehloli e metle ea chromium. Na u lora ka pie ea cinnamon ea apole? Etsa li-dessert tse ling: khaola apole, u e fafatse ka sinamone le microwave bakeng sa metsotsoana e 30-45.
Peanut butter
Ho e-na le walnut, meroho e tloaelehileng e boetse e loketse. Butter e tla fa 'mele oa hau protheine le mafura a phetseng hantle, empa haeba u leka ho theola boima ba' mele, fokotsa likhaba tse peli ka letsatsi. 'Me etsa bonnete ba hore botoro ea hau ea linate ha e na tsoekere! Oli ea linate e na le sebabole se ngata, e leng liminerale tsa boraro tse ngata ka ho fetisisa 'meleng oa motho. Ka lilemo, khaello ea sebabole e lebisa letlalong le sagging le mesifa e thata le manonyeletso. Leka botoro ea almonde le toast ea monokotšoai, kapa u fafatse botoro ea peanut sekotoaneng sa celery.
Matsatsi
Ka tatso ea caramel, matsatsi a nkoa ke li-gourmets ho nka sebaka sa tsoekere lijong tse ngata tse theolelang. Li na le lik'hilojule tse fokolang ho feta tsoekere 'me matsatsi a na le index e tlase ea glycemic. Matsatsi a tšeletseng a boholo bo mahareng, a nang le mekoti a fana ka 6% ea tlhokahalo ea letsatsi le letsatsi ea potasiamo - 'me sena ke thibelo ea lefu la masapo, stroke, majoe a liphio le khatello ea mali. Matsatsi ha a fokotse feela litakatso tsa lipompong, empa hape a susumetsa nts'etsopele ea libaktheria tse molemo ka maleng. Empa, e 'ngoe le e 'ngoe e na le lik'hilojule tse 23, li je ka mokhoa o itekanetseng.
Beetroot
Haeba ha o so ka o rata li-beet, joale ke nako ea ho fetola maikutlo. Ke moroho o monate! Li-beet tse tsejoang e le pheko ea ramatiki, lefu la pelo, migraine le mathata a meno, li na le livithamine le liminerale tse ngata, ho akarelletsa le vithamine B le tšepe. E hloekisa mali le sebete, empa bonase e kholo ho uena ke hore li-beet li na le glutamine, 'me ena ke sethunya se phethahetseng bakeng sa ho theoha ha matla, se sebetsang haholo ho feta tsoekere. Leka monate oa beetroot o halikiloeng ka chisi ea poli, walnuts le litlama.
Litapole tse monate
Litapole tse monate tsa meroho, li na le potasiamo le tšepe, livithamine B6, C le D. Empa ho bohlokoa ka ho fetisisa, ke mohloli o babatsehang oa L-tryptophan, e thibelang takatso ea tsoekere. Ho ikutloa u khobile matšoafo pele u robala, tryptophan e tla sebetsa hantle ho feta lipompong tse ngata. Tšela kotara ea teaspoon ea oli ea kokonate holim'a halofo ea litapole tse phehiloeng tse phehiloeng, eketsa nutmeg le letsoai le pinki la Himalaya.
Vanilla
Liphuputso li bontšitse hore lijo tse nang le tatso ea vanilla li fokotsa tlhoko ea lipompong. U ka qhekella leino la hau le monate le patiloeng ka ho sebelisa lotion e monko o monate oa vanilla kapa likerese tse monko o monate. Empa haeba u ntse u batla ho kenya ntho e 'ngoe ka hanong, e ke e be tee, kofi kapa metsi a phatsimang ka ho eketsoa ha vanilla ea tlhaho.