Ke eng le hore na tlhahlobo ea li-glycemic ea lihlahisoa (GI) e ja, moatlelete e mong le e mong ebile ha aa lokela ho tseba feela. Lipontšo GI - ea pele, eo ho eona e hahang lijo bakeng sa boima ba 'mele, boima ba boima, koetliso e matla. Ho utloisisa litsebe tsohle li tla thusa tafoleng ea likhahla tsa li-glycemic tsa lihlahisoa le keletso ea lipapali tsa phepo ea phepo.
Khemistri meleng ea rona: re sekaseka boleng ba GI matlong a lihalalello
Sehlahisoa se seng le se seng sa lijo - e be lijo tse tloaelehileng, tse nang le tsoekere (glucose). Esita le nama, lijo tsa leoatleng le li-broccoli tseo u li ratang haholo li na le tsoekere. Tlhahlobo ea glycemic e hlakisa ka ho hlaka kamoo lijo tse jeoang li amang boemo ba tsoekere kateng maling. Tafole ea li-indices tsa glycemic li thusa ho bokellana ho nepahetseng ha diary tsa phepo e nepahetseng bakeng sa motho ea phetseng hantle le lefu la tsoekere, moo taolo ea tsoekere 'meleng e leng ea bohlokoa haholo.
Lethathamo le phahameng la lihlahisoa tsa glycemic
GI ea lihlahisoa tse fetang 70 e nkoa e le phahameng. Sena se bolela hore lijo tse keneng ka mpeng li hlophisoa ka potlako, 'me litho tse ling tsa' mele hang-hang li fumana tekanyo e kholo ea nako e le 'ngoe ea tsoekere. Phoso ke eng? Bakeng sa lefu la tsoekere, li-jumps tsa tsoekere ha li amohelehe ebile li baka liphello tse tebileng. Bakeng sa motho ea phetseng hantle, ho ja lijo tse nang le GI e phahameng ke tiiso ea mafura a mangata ka mpeng, moprista le litho tsohle tsa 'mele. Mohlala o tloaelehileng oa batho ba ratang lijo ba nang le li-GI tse phahameng ke Maamerika a tsitsang burgers, fries le lijo tse ling tse potlakileng. Na u hlile u tlameha ho tlohella li-sweets le li-mucks? Ha ho joalo. Ntho e 'ngoe le e' Kahoo, pele ho koetliso e matla le ka mor'a hore lipapali tsa litsebi li je li-bars tse khethehileng le letšoao la sekhahla sa index ea glycemic. Ena ke mofuta o mong oa matla a ho silila a mesifa le ho tsosolosoa ha mehloli ea matla a 'mele, eo nakong ea boikoetliso, ho fepa glucose! Ha e le hantle, khaba ea mahe a linotši hoseng e tla rua molemo feela. Kahoo ke kotsi efe ea lihlahisoa tse nang le index e phahameng ea glycemic? Ha lijo tse kenang ka mpeng, letšoao le rarahaneng le romeloa likhethong ka lik'hemik'hale tse rarahaneng: "Re na le tsoekere e ngata! Re hloka ka potlako ho tsosolosa kae-kae! ". Lisele tse ikhethang tsa liphakaretsi li qala ho hlahisa li-hormone tse ngata tsa insulin - taelo ea thifo e maling. 'Me joale insulin e fetisetsa tekanyo e nepahetseng ea tsoekere meleng eohle ea' mele ho fepa, lijo tse feteletseng sebakeng sa polokelo-ho kena mofuteng o nang le mafura. Ho phaella moo, ho ja khafetsa le khafetsa ea lijo le GI ka holimo ho 70 ho lebisa ho "apara" ea liphakaretsi le ntshetsopele ea lefu la tsoekere, maloetse a mang a 'mele le tsamaiso ea phepo ea lijo ka kakaretso.
Lijo tse se nang likarolo tsa lihlahisoa tsa lihlahisoa ha li lebise ho theoha boima ba 'mele.
Lethathamo la likhahla tsa li-glycemic tsa lihlahisoa tse nang le index e phahameng
| Matsatsi | 146 |
| Bohobe bo bosoeu ba Koro | 136 |
| Li-noodle tsa raese | 131 |
| Biri | 110 |
| Cookie e khutšoanyane | 106 |
| Watermelon | 103 |
| Kolofo e hloekileng | 100 |
| Litapole tse phehiloeng | 95 |
| French Buns | 95 |
| Buns bakeng sa hamburgers | 92 |
| Spaghetti le macaroni ho tloha phofo ea koro | 90 |
| Pene ea raese e potlakileng | 90 |
| Popcorn | 85 |
| Litlhapi tsa litapole | 80 |
| Puree | 80 |
| Fanta, sprite, cola le sweet sodas | 75 |
| Li-wafers | 75 |
| Airy raese e monate | 75 |
| Melon, mokopu | 75 |
| Millet | 71 |
| Li-dumplings, raese, phaenepple, semolina, jeme, poone, li-bagels | 70 |
| Banana, melon | 70 |
| Phala ea poone | 70 |
| Litapole ntle le letlalo le phehiloeng | 70 |
| Pearl harese | 70 |
| Halva | 70 |
Lihlahisoa tsa mefuta e fokolang le e tlaase ea glycemic
Khauta e bolelang ho boloka boima ba 'mele ke lijo tse thehiloeng lihlahisoa tse nang le karolelano ea GI (e lekanang le 40-70). Lijo tse joalo li kenyeletsa lijo-thollo, litholoana, meroho, pasta, bohobe bo tsoang phofo e nyenyane kapa bran, limela tse nang le makotikoting, ice cream, fritters, yoghurts. Ka mantsoe a bonolo, ena ke phepo e phethehileng e phethehileng e tsoang ho lik'habohaedreite tse nyenyane, tse hahiloeng ka nako e telele 'me ka tsela e tšoanang li tlatsa' mele ka matla a hlokahalang. Lijo tse nepahetseng li thehiloe lihlahisoa tse nang le GI e tloaelehileng. E le hore u se ke ua thathamisa ntho e 'ngoe le e'
Letlapa la lihlahisoa ka karolelano ea glycemic index
| Koro ea moruo | 69 |
| Croissant kapa bagel | 67 |
| Muesli le litholoana tse omisitsoeng | 65 |
| Letamo la li-oat metsing a mangata | 65 |
| Bohobe bo bobe | 65 |
| Litapole "tse apereng junifomo", li phehiloe letlalong | 65 |
| Semolina | 65 |
| Jusi ea Orange | 65 |
| Lihlahisoa | 64 |
| Beetroot beetroot | 63 |
| Lipente tse entsoeng ka phofo ea koro | 62 |
| Pizza le litamati le chisi (hlama e tlaase ea mafura) | 60 |
| Raese e tšoeu | 60 |
| Mayonnaise lebenkele | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| Li-cookie tsa oatmeal | 55 |
| Mango | 55 |
| Ho monate hamonate | 52 |
| Ice cream plombir | 52 |
| Buckwheat | 50 |
| Raese e Brown | 50 |
| Mak'honone ho tloha phofo e feletseng ea koro | 50 |
| Ngurube | 50 |
| Li-cutlets tsa litlhapi | 50 |
| Phula ea oatmeal | 49 |
| Lierekisi tsa makotikoting | 48 |
| Lero la morara le morara | 48 |
| Nku ea khōhō | 48 |
| Lero la phaenapole | 46 |
| Bohobe bo nang le mohala | 45 |
| Lentils | 44 |
| Pears ea makotik'he | 44 |
| Likhooa | 42 |
| Morara | 40 |
| Lierekisi tse ncha | 40 |
| Mamaliga | 40 |
| Lero la Apple | 40 |
| Jusi ea Orange | 40 |
| Likhooa | 40 |
| Scherbet | 40 |
| Litšiea tsa lehlaka | 40 |
| Khomo ea nama | 40 |
GI e nyenyane (5-40) e fumanoa lijong tsa leoatleng, nama, litholoana le meroho, meroho. Ka tsela, index ea glycemic ea tsokolate e bohloko "Brut" 70% ea cocoa e 30 feela, kahoo u ke ke ua lula u sa na le monate. Na hoa khoneha ho etsa lijo ka boitsebiso bo tlase ba glycemic? Karolong e 'ngoe - e, karolo e itseng - che. Diary e ngotsoeng haholo ea lijo tse tsoang lihlahisoa tse nang le tse fokolang le tse lekaneng tsa GI, u tla finyella ho lahleheloa ke boima ba nako e telele. Ha e le lijo tsa lihlahisoa tse nang le GI ka tlase ho 40 - bolaea 'mele. Lijo tse joalo li lebisa tlholehong ea matla a polokelo, matla a ho tepella maikutlo, mokhathala o potlakileng, bofokoli. Ka kutloisiso ea sebele - boko bo sebetsa hampe. Ha e le hantle, tsoekere ke mohloli o ka sehloohong oa phepo ea boko. Ntho e mpe ka ho fetisisa e lebisang ho lijo tse hlokang kelello ka tlaase ea glycemic index ke glycemic coma, eo ho leng thata ho tsoa ho eona. Lijo tse joalo tse thata ka nako e telele li hlokomeloa feela tlas'a tlhokomelo ea ngaka e nang le li-vithamine, mafura a mafura a omega-3 le mefuta e meng ea li-bioactive ho boloka bophelo bo tloaelehileng.
Lethathamo la likhahla tsa glycemic tsa lihlahisoa tse nang le maikutlo a tlaase
| Litlhapi tsa litlhapi | 38 |
| Le raese e hlaha | 35 |
| Apple, plum, apricot e ncha | 35 |
| Mafura a tlaase | 35 |
| Liqhomane | 35 |
| Ho omella | 35 |
| Liperekisi | 35 |
| Celery | 35 |
| Khoho | 30 |
| Li-beet le lihoete | 30 |
| Li-chickpeas | 30 |
| Konofolo, onion | 30 |
| Cheese ea Cottage | 30 |
| Litamati | 30 |
| Cherry | 30 |
| Semandarine | 30 |
| Kokolete e meholo ea 70% ea cocoa | 30 |
| Sausages | 28 |
| Soybean | 25 |
| Raspberry | 25 |
| Fragole, currant | 25 |
| Fructose | 20 |
| Manate a macha | 20 |
| Mantla a linate | 15th |
| Cucumber | 15th |
| Mehloaare | 15th |
| Li-mushroom | 15th |
| Hop | 10 |
| Makhasi a salate, lettuce | 10 |
| Khaolo | 10 |
| Litlama tse ncha le tse omisitsoeng | 5 |
| Massels, shrimps | 5 |
| Litlhapi | 0 |
Tafole ea lihlahisoa tsa glycemic ea lihlahisoa ke mothusi ea tšepahalang bakeng sa tahlehelo e boima ea boima ba 'mele ka ho se khathatsehe haholo bakeng sa' mele. Sheba lijo tsa hau, fetola lijo tsa lik'halori le BJU-kamoo u ka e etsang,
bala mona . Eketsa ho ikoetlisa, matha le ho thabela 'mele o monyenyane, o phetseng hantle!