Index ea Glycemic - Fumana hore na ke eng le hore na e fokotsa takatso ea lijo joang

Litaba

• Index ea glycemic le mojaro oa glycemic
• Mokhoa oa ho tseba lenane la lijo tsa glycemic
• Index ea Glycemic ho ntlafatsa koetliso

Lenane la glycemic ke sesupo sa lebelo leo lik'habohaedreite lijong le fihlang maling ka lona le fetolang tsoekere ea mali, e leng boemo ba tsoekere maling. Kahoo, lijo tse nang le index e tlase ea glycemic, joalo ka linaoa, lipere le oat bran, li boloka tsoekere maling e le nako e telele, e liehisa tlala ea kamora ho ja.

Ho tsoa litekanyetsong tsa index ea glycemic, lijo li arotsoe ka mekhahlelo e meraro:

• GI e tlase: ha index ea glycemic e le tlase ho kapa e lekana le 55;
• Medium IG: ha index ea glycemic e le lipakeng tsa 56 ho isa ho 69;
• GI e phahameng: ha index ea glycemic e feta kapa e lekana le 70.

Bakeng sa tlhophiso ea lijo tsa mantlha, bona tafole e felletseng ea index ea glycemic ea lik'habohaedreite.

Ho bohlokoa ho hopola hore index ea glycemic e sebelisoa feela lijong tse entsoeng haholo-holo ka lik'habohaedreite, joalo ka lijo-thollo, bijoux, lipompong, raese, litapole, litholoana, lihlahisoa tsa lebese le meroho, 'me ha e eo bakeng sa lijo tse thehiloeng liprotheine le mafura, joalo ka nama, mahe, oli ea mohloaare le botoro, kaha ha a fetole tsoekere maling.

Index ea glycemic le mojaro oa glycemic

Le ha index ea glycemic e tsamaisana le lebelo leo lik'habohaedreite lijong li eketsang tsoekere ea mali ka lona, ​​mojaro oa glycemic o hokahantsoe le bongata ba lik'habohaedreite tse teng lijong: ha carbohydrate e le ngata, phetoho ea tsoekere ea mali e kholo.

Sehlopha sa mojaro oa glycemic se etsoa ka tsela e latelang:

• Mojaro o tlase oa glycemic: boleng ba ho fihlela ho 10;
• Karolelano ea mojaro oa glycemic: boleng ho tloha ho 11 ho isa ho 19;
• Mojaro o phahameng oa glycemic: litekanyetso ho tloha ho 20.

Boima ba glycemic bo bohlokoa hobane ha se kamehla lijo tse nang le index e phahameng ea glycemic li tla khona ho fetola tsoekere ea mali hampe. Mohlala, lehapu le na le index e phahameng ea glycemic le mojaro oa glycemic oa 4 feela, ho bolelang hore selae sa mahapu ha se na lik'habohaedreite tse lekaneng ho phahamisa tsoekere maling haholo.

Mokhoa oa ho tseba lenane la lijo tsa glycemic

Ho netefatsa haholoanyane ka boleng ba lethathamo la lijo tsa glycemic, o lokela ho sheba tafoleng, empa malebela a latelang a na le thuso ho lekola hore na lijo tse itseng li na le index ea phahameng kapa e tlase ea glycemic:

1. Ha lijo tse phehiloeng haholo kapa tse phehiloeng hangata li phahamisa index ea glycemic: lero le na le index e phahameng ea glycemic ho feta litholoana tse felletseng; litapole tse mashed li na le index e phahameng ea glycemic ho feta litapole tse phehiloeng kaofela;
2. Ha tholoana kapa meroho e butsoitse haholo, e phahamisa index ea glycemic;
3. Litholoana le meroho e ebotsoeng li na le letšoao le tlase la glycemic ho feta tse ebotsoeng;
4. Ha lijo li phehiloe nako e telele, lenane la glycemic le phahama: hlamaal dente e na le index ea glycemic e tlase ho feta pasta e phehiloeng hantle.

Kahoo, ntlha e ntle ea ho qoba lijo tse nang le index e phahameng ea glycemic ke ho ja lijo ka tsela ea tlhaho ka ho fetesisa, ho ja makhapetla a litholoana le meroho neng le neng ha ho khonahala le ho qoba lihlahisoa tsa indasteri. Bona mehlala ea lijo tse nang le index e tlase ea glycemic.

Index ea Glycemic ho ntlafatsa koetliso

Pele o koetlisoa, o lokela ho ja lijo tse nang le index ea glycemic e tlase ho isa maemong a tlase, joalo ka libanana le litapole, kaha li tla nyolla tsoekere ea mali butle butle, li fe matla motsotso oo koetliso e qalang ka eona.

Haeba boikoetliso ba 'mele bo le matla' me bo nka nako e fetang hora e le 'ngoe, o lokela ho ja lik'habohaedreite tse phahameng tsa glycemic ho potlakisa ho matlafatsa koetliso ea hau,' me o ka sebelisa k'habohaedreite, lino-mapholi kapa litholoana tse nang le tsoekere e ngata, joalo ka prunes.

Kamora ho ikoetlisa, semathi se tlameha ho etelletsa pele ts'ebeliso ea lijo tse nang le index e mahareng ho isa ho e phahameng ea glycemic, ho tlatsa li-carbohydrate stocks le ho potlakisa ho hlaphoheloa ha mesifa. Bona tse ling mabapi le mokhoa oa ho sebelisa index ea glycemic ho ntlafatsa boikoetliso ba hau le ho bona mehlala ea lijo tsa video ena: