Lethathamo le felletseng la lenane la lijo la glycemic
Litaba
Index ea glycemic (GI) e tsamaisana le lebelo leo lijo tse nang le lik'habohaedreite li khothalletsang keketseho ea glycemia, ke hore, ka bongata ba tsoekere maling. Ho tseba index ena, ntle le palo ea lik'habohaedreite, ho nkoa le lebelo leo li silang le ho monya ka lona. Ho tseba index ea glycemic ho bohlokoa ho thusa ho laola tlala, matšoenyeho, ho eketsa maikutlo a ho khora le ho laola palo ea tsoekere maling.
Lenane la glycemic le lumella taolo e ntle ea lefu la tsoekere, ho fokotsa boima ba 'mele habonolo mme e bohlokoa ho baatlelete, hobane e fana ka leseli ka lijo tse thusang ho fumana matla kapa ho fumana mehloli ea matla.
Tafole ea index ea Glycemic
Boleng ba index ea glycemic ea lijo ha e baloe ho latela karolo e itseng, empa e tšoana le papiso lipakeng tsa bongata ba lik'habohaedreite tseo lijo li nang le tsona le palo ea tsoekere, eo index ea glycemic e leng 100.
Lijo tse nang le index ea glycemic e ka tlase ho 55 li nkuoa li le index e tlase, 'me ka kakaretso li phetse hantle.Ba nang le index pakeng tsa 56 le 69 ba na le index ea glycemic e itekanetseng, mme lijo tse nang le index ea glycemic e kholo ho feta 70 li nkuoa li na le GI e phahameng, mme ho kgothaletswa ho qoba kapa ho ja ka tekano.
Tafole e latelang e bonts'a lijo tse nang le index ea glycemic e tlase, e mahareng le e phahameng e sebelisoang hangata ke batho:
| Lijo tse nang le lik'habohaedreite | ||
| GI e tlase 55 | Karolelano ea IG 56-69 | High GI I 70 |
| Lihlahisoa tsohle tsa lijo tsa hoseng tsa Bran: 30 | Raese e sootho: 68 | Raese e tšoeu: 73 |
| Li-oats: 54 | Metsoala: 65 | Lino tsa Gatorade isotonic: 78 |
| Tsokolate ea lebese: 43 | Phofo ea cassava: 61 | Seqhoqho sa raese: 87 |
| Li-noodle: 49 | Phofo ea poone: 60 | Lijoe tsa Poone Mabele a Poone: 81 |
| Bohobe bo sootho: 53 | Popcorn: 65 | Bohobe bo bosoeu: 75 |
| Tortilla ea poone: 50 | Sehatsetsi: 59 | Tapioca: 70 |
| Harese: 30 | Muesli: 57 | Cornstarch: 85 |
| Fructose: 15 | Bohobe ba lithollo: 53 | Maemo: 70 |
| - | Li-pancake tse iketselitsoeng: 66 | Tsoekere: 103 |
| Meroho le linaoa (ka kakaretso) | ||
| GI e tlase 55 | Karolelano ea IG 56-69 | High GI I 70 |
| Linaoa: 24 | Yam e nang le mouoane: 51 | Litapole tse mashed: 87 |
| Lentile: 32 | Mokopu o phehiloeng: 64 | Litapole: 78 |
| Lihoete tse phehiloeng: 39 | Banana e tala: 55 | - |
| Sopho ea meroho: 48 | Turnips: 62 | - |
| Poone e phehiloeng: 52 | Litapole tse ebotsoeng: 61 | - |
| Linaoa tse phehiloeng tse phehiloeng: 20 | Pea: 54 | - |
| Lihoete tse sa tsoakoang tse halikiloeng: 35 | Litapole tsa litapole: 63 | - |
| Litapole tse besitsoeng: 44 | Beet: 64 | - |
| Litholoana (tlhophiso e akaretsang) | ||
| GI e tlase 55 | Karolelano ea IG 56-69 | High GI I 70 |
| Apple: 36 | Kiwi: 58 | Mahapu: 76 |
| Fragole: 40 | Papaya: 56 | - |
| Orange: 43 | Liperekisi ka li-syrups: 58 | - |
| Lero la apole le sa tsoekere: 44 | Nanaanapole: 59 | - |
| Lero la lamunu: 50 | Morara: 59 | - |
| Banana: 51 | Li-Cherries: 63 | - |
| Sleeve: 51 | Mahapu: 65 | - |
| Damaseka: 34 | Lihlahisoa: 64 | - |
| Perekisi: 28 | - | - |
| Pear: 33 | - | - |
| Blueberries: 53 | - | - |
| Li-plums: 53 | - | - |
| Peo ea oli (kaofela ke GI e tlase) | - | |
| Linate: 15 | Linate tsa cashew: 25 | Linate: 7 |
| Lebese, lihlahisoa le lino tse ling (tsohle ke tsa GI e tlase) | ||
| Lebese la Soy: 34 | Lebese le khutsitsoeng: 37 | Yoghurt ea tlhaho: 41 |
| Lebese lohle: 39 | Lebese le lomositsoeng: 46 | Yoghurt ea tlhaho ea skimmed: 35 |
Ho bohlokoa ho hopola hore o lokela ho ja lijo tse nang le index ea glycemic e tlase ho isa bohareng, kaha sena se fokotsa tlhahiso ea mafura, se eketsa khora ebile se fokotsa tlala. Mabapi le bongata ba lijo tse lokelang ho jeoa, sena se tla latela litlhoko tsa motho tsa letsatsi le letsatsi, ka hona, ho bohlokoa hore setsebi sa phepo e botsoa bakeng sa ho etsa tlhahlobo e felletseng ea phepo e le hore ho ka bonts'oa se khothalletsoang ho ja letsatsi le letsatsi. Sheba mohlala oa lenane le tlase la li-glycemic index.
Lethathamo la lijo tsa Glycemic le lijo tse felletseng
Lenane la glycemic la lijo tse felletseng le fapane le glycemic index ea lijo tse ka thoko, joalo ka nakong ea tšilo ea lijo, lijo lia tsoakana 'me li baka litlamorao tse fapaneng ho tsoekere ea mali. Kahoo, haeba lijo li na le mehloli e mengata ea lik'habohaedreite, joalo ka bohobe, li-fries tsa french, soda le ice cream, e tla ba le matla a maholo a ho eketsa tsoekere maling, e tlise litlamorao tse mpe tsa bophelo bo botle joalo ka boima ba 'mele bo eketsehang, cholesterol le triglycerides.
Ka lehlakoreng le leng, lijo tse leka-lekaneng le tse fapaneng, tse nang le mohlala, raese, linaoa, salate, nama le oli ea mohloaare, li tla ba le index e tlaase ea glycemic le ho boloka tsoekere e maling e tsitsitse, ho tlisa melemo ea bophelo bo botle.
Keletso e ntle bakeng sa ho leka-lekanya lijo ke ho lula u kenyelletsa lijo tse felletseng, litholoana, meroho, linate joalo ka linate le matokomane, le mehloli ea liprotheine tse kang lebese, yogurt, mahe le nama.
E Khahla Kajeno
Ho lla ha lesea: meelelo e meholo e 7 le seo o lokelang ho se etsa
