Index ea Glycemic: Seo e Leng Sona le Tsela ea ho e Sebelisa

Litaba

• Index ea glycemic ke eng?
• Lijo tse tlase tsa glycemic
• Melemo
• Mokhoa oa ho latela
• Lenane la lijo tsa Glycemic
• Litholoana
• Meroho
• Lithollo
• Li-legume
• Lihlahisoa tsa lebese le mefuta e meng ea lebese
• Tse monate
• Liphello tsa ho pheha le ho butsoa
• Ntlha ea bohlokoa

Index ea glycemic ke sesebelisoa se atisang ho sebelisoa ho khothaletsa taolo e ntle ea tsoekere maling.

Mabaka a 'maloa a susumetsa lenane la lijo la glycemic, ho kenyeletsoa le phepelo ea limatlafatsi, mokhoa oa ho pheha, ho butsoa le boholo ba tšebetso eo e seng e entsoe.

Lenane la glycemic le ke ke la thusa feela ho eketsa tlhokomeliso ea hau ka seo u se kenyang poleiting ea hau empa hape le ho matlafatsa boima ba 'mele, ho fokotsa tsoekere ea mali le ho fokotsa k'holeseterole ea hau.

Sengoliloeng sena se shebisisa index ea glycemic ho kenyeletsoa hore na ke eng, e ka ama bophelo ba hau joang le hore na e ka sebelisoa joang.

Index ea glycemic ke eng?

Index ea glycemic (GI) ke boleng bo sebelisetsoang ho lekanya hore na lijo tse ikhethang li eketsa maemo a tsoekere ea mali joang.

Lijo li khetholloa e le lijo tse tlase, tse mahareng kapa tse phahameng tsa glycemic 'me li beoa ka sekhahla sa 0-100.

Ha GI e le tlase ea lijo tse itseng, e tla fokotsa ts'oaetso ea hau maling a tsoekere ea mali ().

Mona ke lintlha tse tharo tsa GI:

• Tlaase: 55 kapa ka tlase
• Mahareng: 56–69
• Holimo: 70 kapa kaholimo

Lijo tse nang le li-carb tse tsoekere le tsoekere li siloa kapele mme hangata li na le GI e phahameng, ha lijo tse nang le protheine e ngata, mafura kapa fiber li na le GI e tlase. Lijo tse se nang carbs ha li abeloe GI mme li kenyelletsa nama, tlhapi, likhoho, linate, lipeo, litlama, linoko le oli.

Lintho tse ling tse amang GI ea lijo li kenyelletsa ho butsoa, ​​mokhoa oa ho pheha, mofuta oa tsoekere eo e nang le eona, le bongata ba ts'ebetso eo e seng e e-na le eona ().

Hopola hore index ea glycemic e fapane le mojaro oa glycemic (GL).

Ho fapana le GI, e sa nahaneng ka bongata ba lijo tse jeoang, lintlha tsa GL palo ea li-carbs ha ho fanoa ka lijo ho fumana hore na li ka ama maemo a tsoekere ea mali joang ().

Ka lebaka lena, ho bohlokoa ho ela hloko index ea glycemic le glycemic load ha u khetha lijo tse tla thusa ho ts'ehetsa maemo a tsoekere ea mali a phetseng hantle ().

Lenane la glycemic le sebelisetsoa ho lekanya hore na lijo tse itseng li ka eketsa tsoekere ea mali hakae. Ha GI e phahame, phello e kholo maemong a tsoekere ea mali.

Lijo tse tlase tsa glycemic

Lijo tse tlase tsa glycemic li kenyelletsa ho hlakola lijo tse nang le GI e phahameng bakeng sa ba nang le GI e tlase.

Melemo

Ho latela lijo tse tlase tsa glycemic ho ka fana ka melemo e 'maloa ea bophelo bo botle, ho kenyelletsa:

• Mokhoa o ntlafalitsoeng oa tsoekere ea mali. Liphuputso tse ngata li fumane hore ho latela phepo e tlase ea li-GI ho ka fokotsa maemo a tsoekere ea mali le ho ntlafatsa taolo ea tsoekere maling ho batho ba nang le lefu la tsoekere la mofuta oa 2 (,).
• Ho fokotsa boima ba 'mele. Liphuputso tse ling li bonts'a hore ho latela lijo tse tlase tsa GI ho ka eketsa tahlehelo ea boima ba nakoana. Ho hlokahala lithuto tse ling ho fumana hore na e ama taolo ea boima ba nako e telele joang (,,).
• Ho fokotsa maemo a k'holeseterole. Ho latela phepo e tlase ea li-GI ho ka thusa ho fokotsa maemo a k'holeseterole e felletseng le ea LDL (tse mpe), tseo ka bobeli e leng lisosa tsa kotsi ea lefu la pelo (,).

Mokhoa oa ho latela

Lijo tse phetseng hantle, tse tlase tsa glycemic li lokela ho kenyelletsa lijo tse tlase tsa GI, joalo ka:

• Litholoana: liapole, monokotsoai, lilamunu, Lemons, kalaka, litholoana tsa morara
• Meroho e seng ea starchy: broccoli, cauliflower, lihoete, spinach, tamati
• Lihlahisoa tsohle: quinoa, motsoala, harese, buckwheat, farro, oats
• Lijo tsa linaoa: lensisi, linaoa tse ntšo, li-chickpea, linaoa tsa liphio

Lijo tse se nang boleng ba GI kapa GI e tlase haholo le tsona li ka natefeloa e le karolo ea phepo e nepahetseng ea glycemic. Li kenyeletsa:

• Nama: nama ea khomo, bison, konyana, nama ea kolobe
• Lijo tsa Leoatleng: tuna, salmon, shrimp, mackerel, li-anchovies, li-sardine
• Likhoho: khoho, Turkey, letata, likhantsi
• Oli: oli ea mohloaare, oli ea kokonate, oli ea avocado, oli ea meroho
• Linate: lialmonde, linate tsa macadamia, walnuts, pistachios
• Peo: peo ea chia, ea sesame, ea hemp, ea folaxe
• Litlama le linoko: turmeric, pepere e ntšo, kumine, dill, basil, rosemary, sinamone

Le ha ho se lijo tse thibetsoeng haholo lijong, lijo tse nang le GI e phahameng li lokela ho fokotsoa.

Lijo tse nang le GI e phahameng li kenyelletsa:

• Bohobe: bohobe bo bosoeu, bagels, naan, pita bohobe
• Raese: raese e tšoeu, raese ea jasmine, raese ea arborio
• Thollo: oats hang-hang, lijo-thollo tsa hoseng
• Paseka le li-noodle: lasagna, spaghetti, ravioli, macaroni, fettuccine
• Meroho e matlafatsang: litapole tse khotliloeng, litapole, litlolo tsa French
• Lihlahisoa tse besitsoeng: kuku, donuts, cookies, li-croissants, limafine
• Lijo tse bobebe chokolete, li-crackers, popcorn ea microwave, li-chips, li-pretzels
• Lino tse tsoekere tse tsoekere: soda, lero la litholoana, lino tsa lipapali

E le hantle, leka ho khutlisa lijo tsena ka lijo tse nang le GI e tlase ha ho khonahala.

Ho latela lijo tse tlase tsa glycemic ho kenyelletsa ho tlosa lijo tse nang le GI e phahameng le mekhoa e meng e tlase ea GI. Lijo tse fokolang tsa glycemic li ka thusa ho laola maemo a tsoekere maling, ho fokotsa k'holeseterole ea hau le ho matlafatsa boima ba 'mele ba nakoana.

Lenane la lijo tsa Glycemic

Ho khetholla GI ea lijo tseo u li jang khafetsa ho ka ba molemo haeba u latela lijo tse tlase tsa glycemic.

Mona ke litekanyetso tsa GI tsa lisebelisoa tse 'maloa (, 11):

Litholoana

• Liapole: 36
• Fragole: 41
• Matsatsi: 42
• Li-orang: 43
• Banana: 51
• Mango: 51
• Blueberries: 53
• Peinapole: 59
• Lehapu: 76

Meroho

• Lihoete (tse phehiloeng): 39
• Limela (tse phehiloeng): 66
• Litapole tse monate (tse phehiloeng): 63
• Mokopu (phehiloeng): 74
• Litapole (tse phehiloeng): 78

Lithollo

• Harese: 28
• Quinoa: 53
• Li-oats tse phuthetsoeng: 55
• Metsoala: 65
• Makipikipi: 65
• Raese e sootho: 68
• Raese e tšoeu: 73
• Bohobe bo felletseng ba koro: 74
• Bohobe bo tšoeu: 75

Li-legume

• Linaoa tsa Soya: 16
• Linaoa tsa liphio: 24
• Lichickpeas: 28
• Lentile: 32

Lihlahisoa tsa lebese le mefuta e meng ea lebese

• Soymilk: 34
• Lebese le khutsitsoeng: 37
• Lebese kaofela 39
• Ice cream: 51
• Lebese la raese: 86

Tse monate

• Fructose: 15
• Tsoekere ea kokonate: 54
• Sirapo ea maple: 54
• Mahe a linotši: 61
• Tsoekere ea tafoleng: 65

Ho tseba hore na lijo tseo u li ratang li oela holima glycemic index ho ka etsa hore ho be bonolo haholo ho latela lijo tse tlase tsa glycemic.

Liphello tsa ho pheha le ho butsoa

Bakeng sa lijo tse itseng, mokhoa oa ho pheha o sebelisitsoeng o ka ama index ea glycemic.

Mohlala, lijo tse halikiloeng li tloaetse ho ba le mafura a mangata, a ka fokotsang ho monya tsoekere maling le ho fokotsa GI (,).

Ho sa le joalo, ho halika le ho baka ho ka senya starch e sa thibeleng - mofuta oa setache se hanang tšilo ea lijo 'me hangata se fumanoa lijong tse kang linaoa, litapole le habore - ka hona ea eketsa GI (,).

Ka lehlakoreng le leng, ho belisoa ho nahanoa hore ho thusa ho boloka starch e hanang le ho lebisa ho GI e tlase, ha e bapisoa le mekhoa e meng ea ho pheha ().

Ha u pheha lijo tse telele joalo ka pasta kapa raese, e matlafatsa ts'ila ea lihlahisoa tsa bona tsa starch, ka hona e phahamisa GI ea bona. Kahoo, ho molemo ho pheha lijo tsena feela ho fihlela li fihlella boteng ba al dente, ho bolelang hore li ntse li tiile ha li li loma (,).

Ntle le mokhoa oa ho pheha o sebelisitsoeng, tekanyo ea ho butsoa e kanna ea ama GI ea litholoana tse ling, ho kenyeletsoa le libanana. Lebaka ke hore palo ea starch e hanyetsanang ea fokotseha nakong ea ho butsoa, ​​e lebisang ho GI () e phahameng.

Mohlala, libanana tse butsoitseng ka botlalo li na le GI ea 51, athe libanana tse sa butsoang li na le GI ea 30 (11) feela.

Tekanyo ea ho butsoa, ​​hammoho le tsela eo lijo tse ling li phehoang le ho phehoa ka eona, li ka ama GI ea sehlahisoa sa hoqetela.

Ntlha ea bohlokoa

Index ea glycemic, kapa GI, ke mohato o sebelisetsoang ho fumana hore na lijo li ka ama bokae ba tsoekere maling.

Lintho tse 'maloa li ama index ea lijo ea glycemic, ho kenyeletsoa le phepelo ea limatlafatsi, ho butsoa, ​​mokhoa oa ho pheha le bongata ba tšebetso eo e seng e entsoe.

Ho latela lijo tse tlase tsa glycemic ho ka fana ka melemo e 'maloa ea bophelo bo botle, kaha e ka thusa ho leka-lekanya tsoekere ea mali, ea theola k'holeseterole ea hau le ho eketsa tahlehelo ea boima ba' mele ea nako e khuts'oane.