Lijo tse tlase tsa Glycemic Index
Litaba
- Menu ea Low Glycemic Index
- Litholoana tsa index ea glycemic e tlase
- Litapole ha li na index ea tlaase ea glycemic
Lijo tse nang le index ea glycemic e tlase ke tse sa phahamiseng tsoekere maling haholo ke ka hona e leng likhetho tse ntle haholo ho ba batlang ho theola boima ba 'mele le ba nang le lefu la tsoekere, kaha ba thusa ho boloka tsoekere e maling e le taolong.
Hobane ha li eketse tsoekere maling haholo, lijo tsena li thusa ho theola boima ba 'mele hobane ha li hlohlelletse tlhahiso ea mafura, ntle le ho khona ho eketsa maikutlo a ho khora le ho boloka tlala e le hole. Utloisisa hantle hore na index ea glycemic ke eng le hore na e ama lijo le koetliso joang.
Lenane la glycemic le teng feela bakeng sa lijo tse nang le lik'habohaedreite, 'me mehlala e meng ea lijo tse nang le index e tlase ea glycemic ke:
- Lebese, yogurt le chisi;
- Lithollo tsohle tse kang phofo ea koro e felletseng, oats, oat bran, muesli;
- Lijo tsa linaoa: linaoa, linaoa, lierekisi, lierekisi;
- Bohobe bo felletseng, pasta ea thollo ea lijo-thollo, poone;
- Litholoana le meroho ka kakaretso.
Lijo tsena kaofela li na le index ea glycemic e ka tlase ho 55 mme ka hona e nkuoa e le lijo tse tlase tsa index ea glycemic. Ha lenane la glycemic le fapana pakeng tsa 56 le 69, lijo li khetholloa e le tse nang le index ea glycemic 'me, kaholimo ho 70, le index e phahameng ea glycemic. Bona boleng ba lijo tsa index ea glycemic ho: Tafole e Felletseng ea Glycemic Index.
Menu ea Low Glycemic Index
Tafole e latelang e bontša mohlala oa lenane la matsatsi a mararo le tlase la index ea glycemic.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Yoghurt ea tlhaho le lijo-thollo tsohle tsa Bran | Senoelo se le seng sa lebese le sa tsoekere + selae se le seng sa bohobe bo halikiloeng le lehe | Kofi e sa tsoekere + 2 omelet ea mahe le chisi |
| Seneke sa hoseng | Li-kiwis tse 2 + linate tsa cashew tse 5 | Khalase e le 1 ea lero la botala le apole, khale, sirilamunu le folaxe | Pear e le 'ngoe + li-biscuits tse 4 tse entsoeng ka botlalo |
| Lijo tsa mots'eare | 3 kolofo ea sopho e entsoeng ka raese e sootho + 2 ea linaoa + 1 khoele ea khoho + salate e tala | Escondidinho oa manioc o nang le nama ea fatše + salate + 1 lamunu | Kakaretso ea tuna e nang le meroho le tamati mongobo + selae sa phaenapole se 1 |
| Seneke-thapama | Sandwich ea bohobe bo nang le chisi + kopi e le 'ngoe ea tee | 1 yogurt e nang le chia + 3 toast kaofela | Papaya smoothie e nang le khaba e le 'ngoe ea flaxseed |
Ka kakaretso, lijo tse tlase tsa carb li entsoe ka lijo tse nang le index e tlase ea glycemic, hobane ntle le ho fokotsa ts'ebeliso ea lik'habohaedreite, mofuteng ona oa lijo ho na le khetho ea tšebeliso ea lijo tse felletseng, joalo ka linaoa, raese le pasta kaofela . Ntle le moo, ho ja lijo tse jang mehloli ea liprotheine joalo ka yogurt, mahe le nama ka kakaretso ho fokotsa boima ba lijo, ho eketsa khora ebile ha e susumetse tlhahiso ea mafura 'meleng, e le leano le letle la ho thusa ka boima ba' mele. tahlehelo.
Litholoana tsa index ea glycemic e tlase
Litholoana tse ngata li na le index ea glycemic e tlase, joalo ka liapole, kiwis, fragole, plums le lero le se nang tsoekere, mohlala. Leha ho le joalo, litholoana tse kang morara o omisitsoeng le mahapu li na le index ea mahareng ho isa ho e phahameng ea glycemic, ka hona ho bohlokoa hore u se ke oa li ja hammoho le lijo tse ling tse nang le index e phahameng ea glycemic.
Leha ho le joalo, ho bohlokoa ho hopola hore leha litholoana li na le index e tlase ea glycemic, ha ua lokela ho ja litholoana tse fetang e le 'ngoe lijong, hobane hona ho eketsa palo ea lik'habohaedreite le tsoekere lijong, ho eketsa lenane la glycemic le phello ho tsoekere ea mali.
Litapole ha li na index ea tlaase ea glycemic
Litapole tse tsoekere li na le index ea glycemic 63, e leng boleng bo tloaelehileng karolelanong ea index ea glycemic. Leha ho le joalo, e ile ea tsebahala ka ho thusa ho theola boima ba 'mele le ho eketsa boima ba mesifa kaha ke lijo tse hlabosang, tse bonolo ho sebelisoa tseo ka nako e ts'oanang li fanang ka matla a koetliso ntle le ho hlasimolla tlhahiso ea mafura' meleng.
Motsoako oa likhoho le litapole ke khetho e ntle ea ho ja lijo tse nang le mafura a tlase, likhalori tse tlase ebile li na le limatlafatsi tse ngata, tse fanang ka matla le ho khora. Bona melemo eohle ea litapole.
Lingoloa Tse Khahlisang
Ts'oaetso ea lijo: mesebetsi, litho le ts'ebetso ea tšilo ea lijo
