Moroalo oa glycemic
Batho ba bangata ba theolang boima ba 'mele ba hlokometse hore, leha ho le matsapa' ohle le phepo e nepahetseng, ha e sebetse ho theola boima ba 'mele, maemong a mang e ntse e tsoela pele ho hola. Taba ke eng? Karolong ea kajeno re tla bua ka likhopolo tse kang glycemic index le glycemic umthwalo, tse bohlokoa haholo ho theoleng boima ba 'mele.
Sena ke eng
Glycemic index (GI) ke sesupo sa tšusumetso ea lijo mocheng oa tsoekere maling maling a motho.
Glycemic mzigo (GN) ke karolo ea lijo ea lihlahisoa tsa lijo tse lekolang phello ea bongata ba lik'habohaedreite tsoekere ea mali.
Joale hlalosa ka mantsoe a bonolo. Sehlahisoa se seng le se seng se na le palo ea esale pele ea li-macrocell: liprotheine, mafura le lik'habohaedreite. Tsena tsa morao-rao li na le thepa e sebetsang - ho fetoha glucose, e fepang 'mele le kelello ea rona ka matla motšehare. GI e bonts'a hore na lik'habohaedreite tsa boleng bo holimo li kae, le GN - ke lijo tse ngata tse amohelehang ho ja, e le hore li se ke tsa ba le tsitsipano e matla tsoekere ea mali. Linomoro tse holimo haholo - sehlahisoa se kotsi le ho feta ho latela boima ba 'mele le bophelo ba motho.
Lethathamo la 1 Litekanyetso tse Tloaelehileng
| Paramente | E tlase | Bohareng | E phahameng |
|---|---|---|---|
| Lenane la Glycemic | 0-40 | 40-70 | 71 le hofeta |
| Moroalo oa glycemic | 0-11 | 11-19 | Ka holimo ho 19 |
Ke ka lits'ebetso tsena moo maikutlo a li-carbohydrate tse potlakileng le tse liehang ho tsamaisana a amanang teng. Lijo tse kenngoeng butle butle 'meleng ha li potlakise metabolism ebile ha li lebise phetohong e makatsang ea sebopeho sa mali - se tletse ka lik'habohaedreite tse liehang,' me se rateha ho rona boholo.
Tekano e nepahetseng ea liprotheine, mafura le lik'habohaedreite ke senotlolo sa tumellano
See se ka etsahala joang?
Ha re shebisisa likarolo tsena tsa lijo, re ka utloisisa:
- Ke mofuta oa lijo tsa mofuta ona kapa mofuta oa lijo tse reretsoeng ho. Hoseng, 'mele o hloka matla ka ho khetheha, lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa. Ntle le moo, e na le lik'habohaedreite tse ngata tse liehang, tse bolelang lijo tse nang le index e tlase ea glycemic. Bakeng sa lijo tsa motšeare le lijo tsa mantsiboea, ho sebetsa melao-motheo e meng, eo re e hlalosang ka bokhutšoanyane ka har'a tafole ea kakaretso.
| Ho ja | Ntho e nepahetseng |
|---|---|
| Lijoa tsa hoseng | E tlase |
| Monko | E phahameng bohareng |
| Lunch | E mahareng e tlase |
| Monko | E phahameng bohareng |
| Lijo tsa mantsiboea | Bohareng |
- Ho tloha tafoleng e kaholimo re bona hore lihlahisoa tse nang le meroalo e phahameng ea glycemic ha li khothalletsoe hore li sebelisoe. Mabapi le ja, li thibela ho theola boima ba 'mele, ka hona li lokela ho behelloa ka thoko lijong.
- E phahameng ea GI ea linoko, ka potlako o tla batla ho ja hape, leha ho na le khalori e phahameng ea sejana. Ka boleng bo tlase ba index, o tla lula o le telele haholo, empa boholo ba karolo bo tla eketseha hanyane.
Hobaneng lijo tse phahameng tsa GI li le kotsi?
Moemeli ea chesehang - litapole, ha e kotsi ka boeona, joalo ka lihlahisoa tse ling tse nang le lik'habohaedreite tse bonolo. Tšebeliso ea bona khafetsa le e sa laoloeng e kotsi.
Ha ho na letho le molemo ho feta ho ja banana eohle ka mor'a ho ikoetlisa ka boima ba 'mele. 'Mele o hloka ho nchafatsoa kapele, tsoekere e ho eona e tla sebetsana le' ona hantle. Empa ha ho na tlhoko ea ho li ja bakeng sa lijo tsa hoseng kapa tsa mots'eare. Sohle se o tla se fihlella ke tšebeliso ea mantlha ea lik'habohaedreite ha liprotheine le mafura li ntse li nchafatsa mehloli ea hau ea mafura le ho eketsa thekeng.
E tla boela e be kotsi molemong oa bophelo ba ho lula fatše, ha ho potlakisa ha metabolism ho tla lebisa polokelong ea mafura "bakeng sa letsatsi la pula." Leino le monate - ke nako ea ho nahana ka boitšoaro ba hau le ho ithuta ho tlosa litakatso tsa liswiti.
Ipoloke ntlha ntlheng ea phepo e nepahetseng
Tafole ea Glycemic Index
Ho fumana boleng bo nepahetseng ba lihlahisoa tsa GI (nama, litholoana, lijo-thollo, meroho, joalo-joalo) li ka etsahala maemong a laboratori, kahoo re lekile ho bokella lethathamo le felletseng la litafole moo o ka fumanang tlhahisoleseling ena. U ka sebelisa batla tafolenghape hlophisa lintlha ka lipilara ka monahano oa eona.
Mokhoa oa ho bala mojaro oa glycemic
Ho bala boima ba glycemic, ho sebelisoa palo ea lik'habohaedreite ka har'a sehlahisoa, boholo ba karolo le GI. Ka mohlala, nka apole - index ea eona ea glycemic e 38, ho ligrama tse 100 e na le ligrama tse 13 tsa lik'habohaedreite. Maemong ana, mojaro oa glycemic ho tloha ho nka ligrama tse 100 o tla baloa joalo ka:
Moroalo o tsoang ho nka mohlala ka ligrama tse 250 ka hona e tla ba 5 * 2,5 = 12,5 GN
Tekanyo ea letsatsi le letsatsi ea mojaro oa glycemic
Tloaelo ea letsatsi le letsatsi ea mojaro oa glycemic ke 100 bakeng sa motho ea phetseng hantle, bakeng sa ba jang lijong tse ka bang 33 GN. Ha u bala tekanyetso ea letsatsi le letsatsi, mojaro oa lihlahisoa tsohle tsa lijo le kakaretso ea tsona li akaretsoa.
- Joalo ka index, lihlahisoa li arotsoe ka mefuta ea mojaro oa glycemic ho tsoa ho ligrama tse 100:
Tloaelo ea GN lijong tsa letsatsi le letsatsi e 100, ho kheloha ho tloaelehileng ho nkoa e le 20, ke hore: mojaro o tlase oa glycemic o sebelisitsoeng ka kakaretso ea 80 GN le o phahameng ho 120 GN,
Seo u ka se sebelisang: index ea glycemic kapa mojaro?
Ehlile, mojaro o bonolo ebile o bonolo ho o sebelisa. Empa maemong a mang, ha e supe ebile e sebetsa ho feta index, haholo bathong ba nang le lefu la tsoekere. Taba ke hore lijo tse thehiloeng ho mojaro o tlase oa glycemic li ka bitsoa tse tsoakaneng - ka lehlakoreng le leng li tletse li-carbohydrate tse butle (kapa nama eo GN e haufi le 0), le karolo ea lik'habohaedreite tse potlakileng. Kabo ea letsatsi le letsatsi e fetoha e sa lekanang - ka litekanyetso tse kholo tsa tlhoro. Bakeng sa lefu la tsoekere le ho fokotsa boima ba 'mele, o hloka ho sebelisa index ea glycemic le mojaro. Tabeng ena, o ka laola tsoekere ea mali ka nepo le matla a lekaneng a hlokahalang ke 'mele.
Mekhahlelo ea phapanyetsano e etsahala joang
Ho utloisisa sesosa sa se etsahalang, o lokela ho qala ka thuto e hole ea sekolo. E 'ngoe ea li-hormone tsa bohlokoa tse amehang ts'ebetsong ea metabolic ke insulin.
E bolokoa ke manyeme ha litaba tsa tsoekere ea mali li phahama. Insulin e sebetsa e le taolo ea metabolism le tsoekere e hlokahalang bakeng sa metabolism ea tlhaho ea lik'habohaedreite, mafura le liprotheine.
Hormone e theola sekhahla sa tsoekere maling, 'me e boetse e fana ka eona' me e e thusa ho kenella liseleng tsa mesifa le mafura, ka hona, ha insulin maling e le tlase, motho o e utloa hanghang. Sena se sebetsa ho latela molao-motheo o latelang:
- Ho ja nama ea lik'habohaedreite ho eketsa maemo a insulin hape ho fokotsa tsoekere ea hormone, eo le eona e hlahisoang ke manyeme.
- Glucagon e khothaletsa phetoho e bang teng ka har'a sebete, moo glycogen e bang le tsoekere.
- Ha tsoekere e le ngata maling, insulin e eketsehileng e kenella maling, e leng se eketsang kotsi ea tsoekere e tsamaisoang ke insulin ho ea ho lithane tsa adipose.
- Ka hona, ho bohlokoa ho netefatsa hore tekanyo ea tsoekere e tloaelehileng ebile ha e eketsehe.
Tlhahisoleseling ka kakaretso
Lenane la glycemic le arola lik'habohaedreite, ho ipapisitse le hore na ba eketsa bokahare ba glucose ea mitochondria ea batho. Ha e phahame ka ho fetisisa index ea glycemic, e potlakisa ho theoha ha tsoekere e tsamaisang li-mitochondria. Lenane la glycemic le nka lintlha tse 0-100 (0 ha e ame phepelo ea glucose ea li-mitochondria tsa thepa, tse 100 ke tse ngata).
Leha ho le joalo, index ea glycemic ha e bolele setšoantšo sohle. Haeba lijo li na le lik'habohaedreite tse ngata, e ntse e fana ka phepo e phahameng ea tsoekere ea li-mitochondria, le haeba e na le tekanyetso e tlase ea glycemic index. Ke mona moo mojaro oa glycemic o hlahang. Gl o ela hloko palo le litekanyetso tsa lik'habohaedreite tsa index ea glycemic ho fana ka setšoantšo se felletseng sa phello ea ho tsamaisa mitochondria ho tsoekere ea glucose.
See se bolelang ka mantsoe a bonolo? Ha e le hantle, mojaro oa glycemic ke karolo ea palo ea lik'habohaedreite tse hloekileng tse maling tse amanang le glycemic index. Hape, haeba e shebiloe ho tloha ka pono e sebetsang, joale mojaro oa glycemic eseng index ea glycemic ho hang e tiisa hore na tsoekere e fumanoeng sehlahisoa e tla kenngoa glycogen, hore na e tla sebelisoa e le matla a hloekileng, kapa e fetoloe ho fetoha limolek'hule tsa adipose.
'Nete e khahlisang: ho fapana le index ea glycemic, boemo ba mojaro oa glycemic ha boa itšetleha ka mokhoa oa ho pheha, hobane hoo e batlang e le boholo ba lik'habohaedreite, leha e le phetoho ea litaba tsa khalori e lula e sa fetoha.
E sebetsa joang?
Ha palo e holimo ea mojaro oa glycemic e le holimo ka ho fetisisa letsatsi le leng le le leng, insulin e eketsehileng e tla pateloa ho arabela lik'habohaedreite tsena. E sebetsa ka tsela e latelang:
- Insulin e ntšoa ka lebaka la lik'habohaedreite tse tsoang lijong.
- Haholo-holo, insulin e eketsehileng e pateloa kapele ho li-carbohydrate tse phahameng.
- Insulin e fetisetsa tsoekere ho lisele tse mafura, tse tla chesoa joalo ka mafura.
- Alpha-glycerin phosphate e fumanoa ho tsoekere ha e chesoa mafura.
- Glycerin (e tsoang ho alpha-glycerol phosphate) e tlama acid e mafura ebe e e boloka ka liseleng tsa mafura e le triglycerides, ho bolelang hore o felloa ke matla.
- Ntle le moo, tsoekere, e sa sebelisoeng ke matla, e tla fetoloa ke sebete 'me e bolokoe e le triglycerides ka har'a lithane tsa adipose (hape, o ba motenya).
Ka hona, haeba re ka ja lik'habohaedreite tse arohanang butle 'me li fana ka insulin butle butle, re sa khone ho phahamisa keketseho ea boima ba mesifa, re fokotsa keketseho ea mafura.
Moroalo oa glycemic lipapaling
Tsebo ee e ka sebelisoa joang lipapaling, mohlala, sefapanong? Ha u habanya feela, mojaro oa glycemic hoo e ka bang ha o ame katleho ea lipapali ka tsela efe kapa efe mme ha e fetole moralo oa lijo ka tsela efe kapa efe. E khutsufatsa feela lethathamo la lihlahisoa tseo u ka li jang bakeng sa ho theola boima ba 'mele, kapa bakeng sa sete sa boima bo sebetsang ba mesifa e phahameng bakeng sa moatlelete. Empa ha e le hantle, tsohle li rarahane haholo.
Ka hona, mohlala, ho nka boemo ba khale ka ho koaloa ha fensetere ea carbohydrate. Ho koala fensetere ea carbohydrate, palo e kholo ea lihlahisoa tse nang le index e phahameng ea glycemic le mojaro o tlase oa glycemic li sebelisoa ka tloaelo. Tsena li kenyeletsa:
- Protein e tsoakiloeng ka lero.
- Ho fumana metsi.
- Metsotso.
- Banana
- Litholoana tse ling.
Empa na ho joalo? Leha ho e-na le index e phahameng ea glycemic, pampitšana ea mala e qeta nako e ngata e ja lijo tse kholo. Mme, ka hona, mokhoa oa ho feto-fetoha morao e tla ba khetho e ntle ka ho fetisisa. Pheha lik'habohaedreite tse nang le mojaro o moholo oa glycemic, o kentsoeng hanyane ka metsi. Hobaneng ho le joalo? Ka mojaro o phahameng oa glycemic ka index e tsamaellanang ea glycemic, o tla hloka tlase ho sehlahisoa se lebisitsoeng ho koala fensetere, ka hona, ts'ebetso ea tšilo ea lijo e ntse e tla potlaka haholo, mme, ka hona, ho nchafatsa maemo a glycogen ho tla qala ka metsotso e 5-7, mme eseng ho 20-30. Ka lehlakoreng le leng, lijo tse nang le mojaro o tlase oa glycemic, le haeba li nkuoa ka bongata, li fokotsa menyetla ea ho theoha ha lisele tsa adipose, empa li fokotsa kholo ea glycogen le sarcoplasmic hypertrophy.
Boemo bo latelang e tla ba ho nahana ka mojaro oa glycemic ho lijo tse feteletseng bakeng sa ho omella. Khafetsa, lijo tse se nang phepo ea lik'habohaedreite li sebelisetsoa ho omisa. Kapa khetho e rarahaneng haholoanyane - alternation ea carbohydrate. Khetlong la pele, re tlatsa pokello ea "glycogen" ea rona ka botlalo, 'me ka protheine e ngata e lekaneng, re fokotsa lits'ebetso tsa catabolic, re beha' mele mokhoeng oa mafura. Empa, leha ho le joalo, ho sa tsotelehe sena sohle, ho haella ha tsoekere maling ho na le litlamorao tse mpe bophelong bo botle.
Lijo tse bobebe hangata ha li fane ka litholoana tse makatsang, mme mmele o khona ho ikamahanya le khaello ea khalori, e lebisang ho fokotseha ha boima ba 'mele. Empa ho na le tsela ea boraro. Ona ke ho phehella thibelo e matla ea khalori, ntle le thibelo ea carbohydrate. Ntho feela e tla hloka ho hlahlojoa ke GI le GN.
Haeba o eketsa lijo ka GI le GN tse tlase haholo lijong tsa hau tse feteletseng, o ka khelosa khaello ea lik'habohaedreite, ha a sa phethe mabenkele a glycogen. Mmele o tla thetsoa, o amohela palo e itseng ea lik'habohaedreite tse robehileng habonolo, e tla nahana hore ha ho na seteraeke sa tlala, ho bolelang hore ha ho hlokahale haholo ho ntlafatsa lisebelisoa tsa ka hare tsa 'mele bakeng sa litlhoko tse ncha. Ka nako e ts'oanang, maemo a tlase a GN le GI (lijo tse nang le mafura a mangata, ke hore, meroho e tala, e nang le matšoao a fokolang, ka bobeli mojaro le index), e ke ke ea lumella likhalori hore li kenngoe maemong a glycogen. Ho fapana le hoo, matla ohle a tla be a sebelisitsoe, 'me' mele o tla teba ka botlalo lithaelese tse mafura, o emetse ho ja lijo tse matlafatsang tsa 'mele. Empa ntho ea bohlokoahali ke motsotso oa kelello o amanang le khaello ea tlala e etsahalang ho e mong le e mong ea qalang ho fokotsa mohloli o ka sehloohong oa matla lijong tsa bona - lik'habohaedreite.
Hantle feela, khale ke khokahano ea mojaro oa glycemic ka nama ea mesifa. Qalong, matšoao ana ha a amane ka tsela efe kapa efe. Empa bakeng sa ho hira katleho ea palo e kholo ea nama ea mesifa, ha ua lokela ho boloka protheine le likhalori tse ngata feela, empa hape le ho boloka sekhahla se phahameng sa lits'ebetso tsa metabolic. Ebile, ho sa tsotelehe hore na o le emctomorph, kapa endomorph, kapa esita le mesomorph e nang le limpho, o ntse o tlameha ho ja makhetlo a 5 ho isa ho a 9 ka letsatsi. 'Me ho hlakile hore ka phepo e nepahetseng ea khale, eo mokoetlisi a e supang, ntle le ts'ebeliso ea ba e fumanang kapa protheine, sephetho se joalo se ke ke sa fihleleha. Hobaneng? Ho joalo, hobane ho thata 'meleng ho silila lijo tse joalo, ha li e-so sebetsane le matla a pejana, joalo ka ha li se li fuoe tse latelang.
Empa ts'ebetso ena e ka hlohlelletsoa - ka ho ja ligrama tse 200 tsa lihlahisoa tse nang le index e phahameng ea glycemic le boima bo tlase ba glycemic, o baka karabelo ea insulin e sa sebetsaneng le tsoekere e phahameng ea mali feela empa e boetse e thusa ho tiisa matla a fumanoeng ka lebaka la lijo tse fetileng ho glycogen. Sena se tla etsa hore ho khonehe ho boloka dikahare tsa khalori tse hlokahalang ntle le ho sebelisa phepo e nepahetseng ea lipapali, ho boloka tekanyo e nepahetseng ea mafura a liprotheine le lik'habohaedreite, mme ka ho fetisisa, ka palo e hlakileng ea khalori, fihlella foromo e nepahetseng ea lebopo ntle le boiteko bo khethehileng ba lijo.
Haeba u bala ka nepo phepo ea hau eseng feela ka dikahare tsa khalori le lik'habohaedreite ho eona, empa hape le ka paramente tse potelletseng tse u lumellang ho fihlela sephetho se lakatsehang kapele, joale o hloka ho utloisisa likamano tsohle ho tloha tafoleng.
- Boemo ba index ea glycemic. Ntho ea mantlha e khethollang sekhahla sa tšilo ea sehlahisoa 'meleng oa hau.
- Kakaretso ea likhalori. Ntho ea mantlha e u lumellang hore u thehe moralo oa phepo hantle ho latela mofuta oa monosaccharide o kenyellelitsoeng sehlahisong.
- Lik'habohaedreite. Kakaretso ea li-polysaccharides tse hloekileng lihlahisoa. Ntho ea motheo.
Mme feela mojaro oa glycemic ke karolo ea bobeli e khethollang feela karolelano ea index ea glycemic le ho ba teng ha lik'habohaedreite ka boima ba sehlahisoa kaofela. Ha ho hlokahale hore u ee hole bakeng sa mohlala.
Tsoekere e hloekileng (i.e. tsoekere) e na le index e phahameng ea glycemic (e lekanang le 100), 'me ka ligrama tse 100 tsa sehlahisoa se hloekileng se na le ligrame tse ka bang 100 tsa lik'habohaedreite. Ka hona, mojaro oa eona oa glycemic ke lintlha tse 100 ho ligrama tse 100. Ka nako e ts'oanang, lero le na le mojaro o tlase oa glycemic ka lebelo le le leng la ho monya. Ka mantsoe a mang, tsoekere e sa tsoakoang ligrama tse 100 tsa lero ke ligrama tse 3,7 feela.Mme seo se bolela hore, ho fihlela boemo bo bonts'itsoeng ba mojaro oa glycemic, o bonts'itsoeng lijong, o hloka ho sebelisa ligrama tse fetang 100 tsa lero, mme ka index e tšoanang ea glycemic le tsoekere e sa tsoakoang, lero le khona ho fetoha glycogen, kapa le tla sebelisoa e le mafura a mantlha a matla, ha tsoekere e jeoang ka bongata bo lekanang e ka fumana foromo ea eona e felletseng ka sebopeho sa triglycerides.
| Sehlahisoa | Meroalo | Index | Litaba tsa khalori | Lik'habohaedreite |
| Sorrel, spinach | 0.5 | 10 | 33 | 3.7 |
| Lirapa tse phehiloeng | 7 | 30 | 117 | 30 |
| Kholiflower e phehiloeng ntle le letsoai | 0.7 | 15 | 38 | 5 |
| Kholifolaoa | 0.5 | 10 | 35 | 5 |
| Linaoa tse belisitsoeng | 8 | 50 | 137 | 30 |
| Linaoa | 5 | 50 | 70 | 10 |
| Dill | 0.5 | 10 | 31 | 5.1 |
| Mokopu o phehiloeng | 3.3 | 75 | 33 | 5.5 |
| Mokopu | 3.1 | 75 | 35 | 5.3 |
| Lierekisi tse tala | 0.55 | 15 | 35 | 3.7 |
| Asparagus | 0.7 | 15 | 30 | 3.8 |
| Soya | 3.7 | 15 | 380 | 18 |
| Peo ea soneblomo | 0.3 | 10 | 573 | 5 |
| Li-beet tse lohiloeng, caviar | 7.8 | 75 | 107 | 13.3 |
| Li-beets tse phehiloeng | 5.7 | 75 | 58 | 8.8 |
| Beetroot | 3.7 | 30 | 53 | 8.8 |
| Lettuce la makhasi | 0.3 | 10 | 15 | 3.8 |
| Radish | 1 | 15 | 35 | 7.5 |
| Radish | 0.5 | 15 | 17 | 3.5 |
| Meroho e jeoang | 3.8 | 55 | 88 | 7.1 |
| Litamati tse tala | 0.5 | 10 | 18 | 3.8 |
| Parsley | 0.8 | 10 | 58 | 8 |
| Likomkomere tse khaotsoang | 0.3 | 30 | 13 | 1.7 |
| Likomkomere tse ncha | 0.7 | 30 | 17 | 3.7 |
| Lihoete tse tala | 3.5 | 35 | 51 | 10 |
| Lihoete tse phehiloeng | 5.3 | 85 | 35 | 5 |
| Lioli tse ntšo | 0.8 | 15 | 175 | 7 |
| Eiee | 0.8 | 10 | 50 | 8 |
| Green onion (masiba) | 1 | 15 | 33 | 7 |
| Pepere e khubelu | 3.5 | 15 | 75 | 15.8 |
| Litapole tse tala | 10.5 | 75 | 70 | 17 |
| Jacket e phehiloeng litapole ntle le letsoai | 13.3 | 77 | 83 | 17 |
| Meroho e sa tsoakoang | 0.7 | 10 | 35 | 7 |
| Sauerkraut | 0.33 | 10 | 18 | 3.3 |
| Botlolo e tšoeu ea Braised | 1.5 | 15 | 75 | 8.7 |
| Zucchini, zucchini | 0.5 | 15 | 17 | 3.1 |
| Squash caviar | 7.1 | 75 | 83 | 8.1 |
| Zucchini tse halikiloeng | 5.8 | 75 | 83 | 7.7 |
| Zucchini e phehiloeng | 3.3 | 75 | 15 | 3 |
| Pepere e tala | 0.57 | 10 | 30 | 5.7 |
| Lierekisi tse ncha tse tala | 5.8 | 50 | 73 | 15.5 |
| Kholifulawa e halikiloeng | 0.15 | 35 | 130 | 0.5 |
| Li-mushroom tse halikiloeng | 0.7 | 31 | 73 | 3.8 |
| Sopho ea mongobo | 0.3 | 30 | 37 | 1.3 |
| Broccoli e phehiloeng ntle le letsoai | 0.7 | 15 | 35 | 5 |
| Broccoli | 0.7 | 10 | 35 | 7 |
| Linaoa | 3.3 | 35 | 70 | 8.5 |
| Li-eggplant tse lohiloeng | 0.7 | 15 | 35 | 5.5 |
| Li-eggplant tse phehiloeng | 1.37 | 30 | 78 | 7.8 |
| Li-eggplant tse halikiloeng, caviar | 1.8 | 30 | 85 | 8.8 |
| Eggplant | 0.7 | 10 | 35 | 7 |
| Caviar ea Eggplant | 3.1 | 50 | 157 | 5.1 |
| Moeletsi | 1.35 | 15 | 170 | 8 |
Na hoa hlokahala ho laola boemo ba mojaro?
Empa na hoa hlokahala ho batla lihlahisoa tse nang le mojaro o tlase oa glycemic, mme na moroalo oa glycemic o ama motho haholo ea sa laole ka ho hlaka tšebeliso ea khalori kaofela? Che, ha ho joalo. Leha e le maemong a sefapano, boemo ba mojaro oa glycemic bo kenelletse haholo lijong tsa lijo, 'me bo lemohuoa feela e le tlatsetso ho ba nahanang ka index ea glycemic. Likhakanyo tsena tse peli li hokahane ka mokhoa o hlakileng, 'me haeba u sebelisa sehlahisoa se seholo se nang le mojaro o tlase oa glycemic, empa lenane le phahameng la glycemic, sena se tla tšoana hantle le ha motho a ja lihlahisoa tse nyane ka index e tlase, empa mojaro o moholo.
Ka tloaelo mojaro oa glycemic e mpa e le mokhoa oa ho laola tšebeliso ea "carbohydrate" kapa "fructose", ka hona, e thusa ho laola karabelo ea insulin 'meleng. Eseng ka lebelo, empa matla.
Haeba u sa tšoaroe ke lefu la tsoekere, le mathata a mang ao ho ona u hlokang ho laola tsoekere e maling, moroto le litho tse ling, ha ho hlokahale hore u shebe mojaro oa glycemic. Leha ho le joalo, ho utloisisa ts'ebetso ea ts'ebetso ea paramente ena le kamano ea eona le sephetho sa ho tsoela pele ha lipheo tsa lipapali li phethahala, thusa ho lokisa lijo ka mokhoa o nepahetseng, mme o seke oa sheba feela likateng tsa khalori ea lik'habohaedreite, mme o se ke oa li arola feela ka potlako le butle - empa hape arola ho tse jarang mojaro oa hau. sebete kapa che.
Meroalo ea glycemic ea lijo ke sesupo se felletseng se thusang batho ba bangata ho bala limatlafatsi tse nepahetseng. Leha ho na le melemo eohle e hlakileng, ka linako tse ling ke lipalo tsa glycemic hantle ka kopanelo le index e lumellang batho ba nang le lefu la tsoekere ho phela halelele.
Ka mantsoe a bonolo haholo, boemo ba mojaro oa glycemic bo bohlokoa maemong a ha fensetere ea carbohydrate e koetsoe, ha o hloka ho bala ka nepo palo ea lik'habohaedreite tse sebelisoang ho khutlisa maemo a glycogen, ka boemo ba mafura a kopanyang. Habohlokoa ka ho fetisisa - eseng lintlha tsa index ea glycemic le mojaro li ama molemo oa eona. Kahoo sehlahisoa se nang le litheko tse tlase haholo - fructose, leha e bonahala e hlakile, e kotsi le ho feta, hobane e senyeha ntle le ts'ebeliso ea insulin mme hangata e fetoha mafura a hloekileng. Kahoo taba ea hore litholoana li phetse hantle ke taba e 'ngoe ea lipale tsa pele tsa lijo. Ka bongata, litholoana li kotsi le ho feta bakeng sa moatlelete ea latelang lijo tse thata ho feta tsoekere le Coca-Cola.
Dijo tsa metaboliki
Pele re nahana ka hore na mojaro oa glycemic o tsoa kae, a re hopoleng hore na mmele o sebetsana joang le lik'habohaedreite tse kenang 'meleng ka bofokoli ba kakaretso ba khalori.
- Lijo, ho sa tsotelehe mofuta oa tsona, li belisoa libakeng tse tharo.
- Ho feta moo, ha e se e le sethaleng sa tšilo ea lijo ka mpeng, 'mele o qhibiliha ka potlako lijo tse ka fetohang glucose - mohloli o hloekileng oa matla.
- Sena sohle se lebisa keketseho ea tsoekere ea mali (glucose).
Ona ke mohato oa pele ts'ebetsong ea carbohydrate. Ho feta moo, tlasa ts'usumetso ea insulin, li-depo tsa glycogen li buloa, moo tsoekere eohle e eang. Empa ke batho ba fokolang ba nahanang hore tšebeliso ea tsoekere e ngata e liehisa ho timetsoa ha lisele tsa adipose. Ho joalo, ka ho tšoana le keketseho ea tlhahiso ea insulin, tlhahiso ea tsoekere, enzyme e ikarabellang bakeng sa ho fetola glycogen ho khutlela tsoekere, e fokotseha haholo. 'Me haeba boemo ba insulin bo ipapisitse le sekhahla sa keketseho ea tsoekere maling, joale boemo ba tsoekere - feela ho latela palo ea lijo tse nkuoeng. Meroalo ea Glycemic e laola ho fokotseha hoa boemo ba tsoekere maling, ho bolelang hore ho khetholla boemo le tsoekere e fetotsoeng glycogen.
Ka mantsoe a bonolo
Mme joale ha re bue ka mantsoe a bonolo ka hore na ke eng - moroalo oa glycemic. Ha ho nahanoa ka lits'ebetso tse rarahaneng tsa metabolic le ho itšetleha ha tsona ka bongata le boleng ba lik'habohaedreite, lits'ebetso tsohle li ka nolofalitsoe likhopolo tse peli tse bonolo.
- Lenane la glycemic ke tekanyo ea tsoekere eo tsoekere e jang eo lijo li senyehang.
- 'Me mojaro ka boeona ke karolo ea lik'habohaedreite tse tsoang lijong tse kenang tsamaisong ea mali.
Tsohle li bonolo - lebelo le bongata. Ho bohlokoa ho utloisisa hore mojaro ka boeona o na le moelelo oa bobeli. Ka mantsoe a mang, mojaro o liseleng tsa sebete o amanang le ts'ebeliso ea lijo tse mafura le tse nang le lik'habohaedreite.
- Ho theola boima ba glycemic, ho theola liperesente tse ngata tsa tsoekere e hloekileng e kenngoeng 'meleng.
- Ha e supa pontšo ena, ho molemo sistimi ea tšilo ea lijo.
Tlhokomeliso ea boqapi: mekhoa eohle ea phapanyetsano le litlhaloso tse boletsoeng sengolong li hlahisoa ka mokhoa o nolofalitsoeng bakeng sa bonolo.
U ka bala joang?
U ka bala index ea moroalo oa glycemic joang? Leha ho le thata ho tseba le karolo ea bohlokoa ea ho etsa moralo oa phepo e nepahetseng, foromo e nolofalitsoeng e u lumella ho bala mojaro joalo ka index ea glycemic e ngatafalitsoeng ke liperesente tsa dikahare tsa nama ea nama ea nama ea kolobe.
Bohlokoa: ho ba se nang tafole e felletseng ea likarolo tsohle tse tharo, likeletso. Sebelisa tafole ea piramite ho bala lits'oants'o tse sieo. Mohlala, ho ba le mojaro oa glycemic le index ea glycemic - o ka bala liperesente tsa lik'habohaedreite. Kapa ho ba le mokokotlo oa mojaro oa glycemic le liperesente tsa dikahare tsa lik'habohaedreite, o ka lula o bala index ea glycemic. Bakeng sa bonolo, fana ka linako tsena ka linako tsohle joaloka piramite. Ho koala paramente e lakatsehang ho etsa hore ho be bonolo ho bona hore na u tla e ngatafatsang / e arole ka.
Nahana ka mohlala oa ho khetholla mojaro oa glycemic.
Ho na le lihlahisoa tse peli. Ea pele ke hore, khekhe e nang le carb e phahameng haholo - donut e nang le 80 g ea lik'habohaedreite hape e na le GI ea 95. Ea bobeli ke khalase eo GI e tšoanang le 95, empa litaba tsa lik'habohaedreite ke 6.6 feela bakeng sa lijo tsa khale tsa 'mele, tse sebelisang feela likhalori tsa khalori, lihlahisoa tsena feela. lekana. Ho bohlokoa feela ho nahana ka kakaretso e sebelisitsoeng. Empa haeba u bala mojaro oa glycemic ea e 'ngoe le e' ngoe ea tsona, re ka fihlela qeto ea hore donut e na le mojaro o mongata oa glycemic - hoo e ka bang 76, empa lehapu ke 6,27 feela.
Hobaneng ha letšoao la mojaro oa glycemic le le bonolo?
Ha re nahana ka bongata ba lihlahisoa tsa glycemic le mekhoa ea eona ka letsatsi, ha re e-so hlalose lebaka leo paramente ena e hlokahalang bakeng sa baatlelete le hore na ke hobaneng e le bohlokoa haholo. Ho utloisisa, a re keneng ka botebo lits'ebetsong tsa biomeological.
Ka nako e le 'ngoe, sebete se khona ho sebetsa tsoekere e itseng. Sena se sebetsa le ho tlhahiso ea insulin. Mohlala, keketseho e feteletseng ea tsoekere ea mali e ka lebisa ho tsietsing ea lefu la tsoekere ka litlamorao tsohle tse mpe.
Ho bohlokoa ho boloka eseng feela karolo e itseng ea tsoekere maling, empa le kakaretso e ngata ea metabolism ea matla letsatsi lohle, ho qoba catabolism. Boikemisetso le boits'oaro ba mojaro oa glycemic ha li na ho u lumella feela ho jarisa lik'habohaedreite tse rarahaneng, empa hape li tla etsa qeto ea liperesente tsa bona lijana tse thata. Ka lehlakoreng le leng, sena se u lumella ho theola sebete le ho eketsa matla a lijo tse matla.
Ke maemong afe moo moatlelete a ka fumanang e le molemo maemong afe?
- Ha ho tsitsisa boima ha u nka AS (ho ja lihlahisoa tsa protheine, le lik'habohaedreite tse nang le GI e phahameng empa GN e tlase.
- Ha o theha khaello ea khalori e nang le lik'habohaedreite tse rarahaneng.
- Ho laola tšebeliso ea insulin nakong ea lijo tsa keto.
- Ha u lekola liperesente tsa lik'habohaedreite lijana tse rarahaneng.
Mosebetsi o ka sehloohong oa paramente ea glycemic umthwalo ho feta ntoa khahlanong le tsoekere ea tsoekere (lefu la tsoekere) ke bokhoni ba ho laola eseng feela boima, empa le lits'ebetso tsa metabolic 'meleng.
GN e phahameng le e tlase
Joalokaha re boletse pejana, mojaro oa glycemic ke paramethara e nkiloeng ea index ea glycemic. E fapana ka matla a ts'oanang le a index ka boeona. Mohlala, o ka eketsa mojaro oa glycemic ka ho sebetsa sehlahisoa sa pele.
- Koro - mojaro o tlase.
- Wheat porridge - mojaro le index li phahame haholo ka lebaka la kalafo ea mocheso ea lijo-thollo.
- Ground semolina - index ea mahareng le moroalo o phahameng.
- Bohobe ba lijo-thollo tse felletseng - sehlahisoa se feliloeng - GI e fokolang.
- Lihlahisoa tsa mafura le phofo - mojaro o moholo oa glycemic.
- Ho baka le tsoekere - mojaro oa glycemic, joalo ka index, o haufi le 100.
'Nete e khahlisang: maltodextrin (molasses) ka lebaka la thepa ea eona ea gastrokinetic ke eona feela sehlahisoa se nang le mojaro oa glycemic le index ea glycemic kaholimo ho 100.
Morero oa phepo e nepahetseng le maemo
Ho tseba likarolo tsa mojaro oa glycemic le tloaelo ea eona ka letsatsi, ke batla ho etsa qeto e bonolo: tlase paramente ea letsatsi le letsatsi, e betere bakeng sa mmele. Empa, sena ha se nnete. Meroalo ea Glycemic, leha e itšetleha ka index ea glycemic, e lekanyetsa mojaro ho sebete mme e laole tlhahiso ea ntho e ngoe, e lokelang ho lekana le insulin. Meroalo eohle ea glycemic ka letsatsi ho latela maemo a phepo e nepahetseng ha ea lokela ho feta lintlha tse 100. Sena, ha se 'nete ho motho ea batlang ho nona kapa ho theola boima ba' mele.
Lebaka leo mojaro oa glycemic o ka fapana haholo, haholo ho baatlelete, ke ho itšetleha ka tšebelisano ea glucagon le insulin.
Insulin ke homone eo, ka mantsoe a bonolo, e fafatsang lisele, ka tsela eo li theola tsoekere ea mali. Ho latela sekhahla sa matla liseleng tsa 'mele, ts'ehetso e latelang e lateloa. Haeba tekanyo e ntle, joale ha insulin e lokolloa, lisele li tla matlafatsoa ka matla, mme haeba ho na le khaello ea khalori, ka nako eo insulin e tla tšolla lisele. Ka lehlakoreng le leng, Glucagon e laola mohato oa ho fetola mehloli ea matla hore e be matla. Ka mantsoe a mang, haeba ho na le mojaro o mongata oa glycemic, joale ts'ebetso ena e tla emisoa ka botlalo, ho bolelang hore leha ho ka ba le tekanyo e mpe ea matla, ho phatloha ha depo ea mafura kapa ho lokolloa ha matla a eketsehileng ho ke ke ha khonahala.
Mohlala: haeba u sebelisa liswiti tse ngata nakong ea matsatsi a phomolo, sebakeng sa keketseho e lebelletsoeng ea matla, motho o tla oela maemong a boroko.
Karolo e ka morao ea karolo ea glycemic umthwalo e tla khonahala ha o ntse o boloka index ea "glycemic" e ngata. Ha, ka lebaka la mojaro o batlang o le sieo oa glycemic, glycogen e tsoela pele ho fetoha glucose, ka lebaka la boemo bo phahameng ba insulin ts'ebetso ena e potlakisa linako tse mashome. Ka lehlakoreng le leng, ts'ebetso ena ha e lebise haholo ho lahleheloeng ke boima ba 'mele hoo e ka bang ha boima ba' mele. Sena se etsahala haeba u latela lijo tse thata.
Mohlala oa tlolo ea tloaelo: lijo tse se nang phepo ea 'mele tse nang le lik'habohaedreite tse o qobellang ho nwa metsi a mangata. Tabeng ea ho nkela mokelikeli o bonolo ka kofi e monate kapa tee (tee e lekaneng ho theha mojaro o tlase oa glycemic ka index e phahameng), nako ea ho monya tsoekere e felletseng e eketsa litšenyehelo tsa matla mme e lebisa ho glycogen depletion.
Joale u ka laola GN le GI hantle joang? Ts'ebetso ena ke motho ka mong, mme ho latela boemo ba tlhahiso ea insulin le lihormone tse ling le li-enzyme. Leha ho le joalo, ho na le lipalo tse bonts'ang tseo u ka li ts'epang.
- Motho ea etellang pele mokhoa oa bophelo oa ho lula fatše - GN ho tloha ho 50 ho isa ho 80 ka letsatsi.
- Motho ea etellang pele bophelo bo mafolofolo - GN ho tloha ho 100 ho isa ho 120.
- Motho ea nkang karolo lipapaling - GN ho tloha ho 120 ho isa ho tse 150.
- Moatlelete ho boima - GN ho tloha 150+ le GI e tsamaellanang.
- Moatlelete ea omisang - GN ho tloha ho 15 ho isa ho 35.
Tafole ea sehlahisoa sa glycemic
Tafole ea mojaro oa glycemic e lula e fanoa hammoho le index ea glycemic ho qoba ho fumana likalori tse ngata kapa maemo a hlalositsoeng pejana.
| Lebitso | GI | Lik'habohaedreite | GN | Litaba tsa khalori |
| peo e ommeng ea soneblomo | 8 | 28.8 | 2.5 | 520 |
| peanate | 20 | 8.8 | 2.0 | 552 |
| broccoli | 20 | 2.2 | 0.2 | 24 |
| li-mushroom | 20 | 2.2 | 0.2 | 24 |
| lettuce la lekhasi | 20 | 2.4 | 0.2 | 26 |
| lettuce | 20 | 0.8 | 0.2 | 22 |
| tamati | 20 | 4.8 | 0.4 | 24 |
| eggplant | 20 | 5.2 | 0.5 | 24 |
| pepere e tala | 20 | 5.4 | 0.5 | 25 |
| k'habeche e tšoeu | 20 | 4.6 | 0.5 | 26 |
| konofolo | 20 | 5.2 | 0.5 | 45 |
| eiee | 20 | 8.2 | 0.8 | 42 |
| apricots tse ncha | 20 | 8.0 | 2.8 | 42 |
| fructose | 20 | 88.8 | 20.0 | 480 |
| plums | 22 | 8.5 | 2.2 | 44 |
| harese | 22 | 24 | 5.2 | 205 |
| litholoana tsa morara | 22 | 5.5 | 2.4 | 45 |
| ciliegia | 22 | 22.4 | 2.5 | 48 |
| chokolete e ntšo (60% cocoa) | 22 | 52.5 | 22.5 | 544 |
| walnuts | 25 | 28.4 | 2.8 | 600 |
| skim lebese | 26 | 4.6 | 2.4 | 42 |
| soseji | 28 | 0.8 | 0.2 | 225 |
| morara | 40 | 25.0 | 5.0 | 55 |
| lierekisi tse tala. ncha | 40 | 22.8 | 5.2 | 64 |
| Lero la lamunu le sa tsoa omisoa. tsoekere mahala | 40 | 28 | 6.2 | 68 |
| lebese 2,5% | 40 | 4.64 | 2.4 | 52 |
| liapole | 40 | 8.0 | 2.4 | 46 |
| lero la apole. tsoekere mahala | 40 | 8.2 | 4.5 | 48 |
| mamalega (poereal porridge) | 40 | 22.2 | 8.5 | 84.5 |
| linaoa tse tšoeu | 40 | 22.5 | 8.5 | 224 |
| bohobe ba lijo-thollo tsa koro. bohobe ba rye | 40 | 44.8 | 26.5 | 228 |
| liperekisi | 40 | 8.5 | 2.8 | 44 |
| melee ea marang-rang ntle le tsoekere. jeme ea mahala | 40 | 65 | 22.8 | 284 |
| lebese la soya | 40 | 2.6 | 0.52 | 40 |
| lebese lohle | 42 | 4.6 | 25.0 | 58 |
| fragole | 42 | 5.4 | 2.0 | 44 |
| linaoa tse 'mala o phehiloeng | 42 | 22.5 | 8.0 | 224 |
| liperela tsa makotikoting | 44 | 28.2 | 8.0 | 60 |
| pears | 44 | 8.5 | 4.2 | 42 |
| lijo-thollo ea hlaha | 44 | 56.2 | 28.5 | 420 |
| yoghur ea tlhaho 4,2% mafura | 45 | 4.5 | 2.2 | 55 |
| yoghur e se nang mafura | 45 | 4.5 | 2.2 | 52 |
| bohobe ba matlama | 45 | 22.4 | 5.2 | 225 |
| lero la phaenapole. tsoekere mahala | 45 | 25.6 | 6.2 | 58 |
| liapolekose tse omisitsoeng | 45 | 55 | 28.4 | 244 |
| lihoete tse tala | 45 | 6.2 | 2.5 | 44 |
| li-oranges | 45 | 8.2 | 2.8 | 40 |
| lifeiga | 45 | 22.2 | 4.8 | 48 |
| lebese oatmeal | 48 | 24.2 | 6.0 | 202 |
| lierekisi tse tala. ka makotikoti | 48 | 5.5 | 4.2 | 40 |
| lero la morara. tsoekere mahala | 48 | 24.8 | 5.5 | 54 |
| Wholemeal spaghetti | 48 | 58.4 | 22.5 | 404 |
| lero la morara. tsoekere mahala | 48 | 8.0 | 4.8 | 45 |
| sherbet | 50 | 84 | 42.5 | 445 |
| kiwi | 50 | 4.0 | 2.0 | 52 |
| bohobe. li-pancake tsa buckwheat | 50 | 44.2 | 26.2 | 265.4 |
| litapole tse monate (litapole tse monate) | 50 | 24.5 | 6.4 | 52 |
| tortellini le chisi | 50 | 24.8 | 22.4 | 402 |
| Buckwheat | 50 | 40.5 | 25.4 | 254 |
| spaghetti. bijoux | 50 | 58.4 | 28.6 | 404 |
| lierekisi tse tšoeu tse bosoeu | 50 | 24.8 | 24.8 | 224 |
| pizza le tamati le chisi | 50 | 28.4 | 22.0 | 228.2 |
| li-hamburger buns | 52 | 54.6 | 42.8 | 400 |
| twix | 52 | 54 | 48.2 | 484 |
| yoghur e monate | 52 | 8.5 | 4.4 | 85 |
| ice cream sundae | 52 | 20.8 | 20.8 | 226 |
| li-pancake tsa koro | 52 | 40 | 24.8 | 225 |
| matlakala | 52 | 24.5 | 22.0 | 282 |
| kuku ea seponche | 54 | 54.2 | 40.4 | 452 |
| morara o omisitsoeng | 54 | 55 | 42.2 | 252 |
| li-cookies tse khutšoane | 54 | 65.8 | 48.2 | 458 |
| beetroot | 54 | 8.8 | 5.5 | 48 |
| bijoux ka chisi | 54 | 24.8 | 25.8 | 422 |
| mabele. ea hlaha | 54 | 28.2 | 26.8 | 402 |
| semolina | 55 | 56.6 | 44.0 | 428 |
| oatmeal. hang-hang | 55 | 55 | 46.0 | 450 |
| li-cookies | 55 | 65. 8 | 42.2 | 462 |
| lero la lamunu. e lokile | 55 | 22.8 | 8.42 | 54 |
| salate ea litholoana ka tranelate. otloa ke tsoekere | 55 | 55.2 | 45.4 | 565 |
| matsala | 55 | 64 | 46.5 | 458 |
| li-cookies tsa oatmeal | 55 | 62 | 48.2 | 446 |
| mango | 55 | 22.5 | 5.4 | 56 |
| peinapole | 55 | 22.5 | 6.5 | 48 |
| bohobe bo lefifi | 55 | 40.6 | 25.5 | 206 |
| libanana | 55 | 22 | 24.6 | 88 |
| melon | 55 | 8.2 | 5. 8 | 48 |
| litapole. e phehiloeng "ka seaparo" | 55 | 40.4 | 28.8 | 222 |
| raese e phehiloeng | 56 | 22.44 | 22.2 | 202 |
| sekholopane | 56 | 40.6 | 26. 4 | 445 |
| phofo ea koro | 58 | 58.8 | 46. 5 | 444 |
| papaya | 58 | 8.2 | 5.4 | 48 |
| poone e bokeletsoeng | 58 | 22.2 | 5.5 | 58 |
| marmalade. jeme le tsoekere | 60 | 60 | 48.0 | 255 |
| chokolete ea lebese | 60 | 52.5 | 45.8 | 544 |
| litapole tsa litapole. poone | 60 | 68.2 | 54. 6 | 444 |
| lierekisi tse tšoeu. hlabiloe | 60 | 68.4 | 55.5 | 452 |
| tsoekere (sucrose) | 60 | 88.8 | 58. 8 | 468 |
| dumplings. ravioli | 60 | 22 | 25.4 | 248 |
| Coca-Cola science fiction. sprite | 60 | 42 | 28. 4 | 20.5 |
| Mars Linoha (Bar) | 60 | 28 | 22.5 | 440 |
| litapole tse phehiloeng | 60 | 25.6 | 22. 6 | 82 |
| poone e phehiloeng | 60 | 22.2 | 6.8 | 58 |
| koro bagel | 62 | 58.5 | 42.2 | 284 |
| nyalothe | 62 | 55.5 | 46.2 | 448 |
| fatše breadcrumbs bakeng sa bohobe | 64 | 62.5 | 54.6 | 485 |
| li-wafson tse sa koaeloang letho | 65 | 80.2 | 50.8 | 405 |
| mokopu | 65 | 4.4 | 4.4 | 22.4 |
| lehapu | 65 | 8.8 | 5.5 | 48 |
| donuts | 65 | 48.8 | 28. 5 | 285 |
| zucchini | 65 | 4.8 | 4.6 | 24 |
| granola le linate le morara o omisitsoeng | 80 | 55.4 | 45.0 | 485.5 |
| litapole tsa litapole | 80 | 48.5 | 48.8 | 542 |
| maqheka | 80 | 55.2 | 52.8 | 448 |
| li-porridge tsa raese tsa hang-hang | 80 | 65.2 | 58.5 | 450 |
| mahe a linotsi | 80 | 80.4 | 62.4 | 424 |
| litapole tse khotliloeng | 80 | 24.4 | 22.8 | 64 |
| jeme | 82 | 58 | 52.8 | 255 |
| liapolekose tse khabisitsoeng | 82 | 22 | 28.2 | 85 |
| litapole tse khotliloeng hang-hang | 84 | 45 | 48.2 | 425 |
| litapole tse halikiloeng | 85 | 22.5 | 20.82 | 206 |
| bohobe bo tšoeu | 85 | 48.5 | 42.4 | 248 |
| poone ea pop | 85 | 62 | 52.2 | 482 |
| lihlahla tsa poone | 85 | 68.5 | 55.8 | 440 |
| Mabanta a Sefora | 85 | 54 | 58.8 | 458 |
| phofo ea raese | 85 | 82.5 | 68.4 | 462 |
| lihoete tse phehiloeng | 85 | 28 | 24.6 | 5.2 |
| toast e tšoeu | 200 | 55 | 55.0 | 485 |
| matsatsi a macha | 202 | 58.5 | 58.8 | 262 |
| matsatsi a ommeng | 204 | 62.4 | 64.5 | 405 |
| biri 2,8% joala | 220 | 4.4 | 4.8 | 44 |
Meroalo ea Glycemic ke ntho eo batho ba bangata ba sa e tsotelleng ka bobeli ha ba etsa moralo oa phepo, hape ka kakaretso.Haeba qalong ho ne ho baloa feela joalo ka paramente e loketseng e thusitseng ho laola maemo a tsoekere ea mali, kajeno baatlelete ba sebelisang pharmacology e eketsehileng ba sebelisa GN ho potlakisa ho boloka glycogen kapa, ka lehlakoreng le leng, nakong ea ho omella ho matla, ha gram e 'ngoe le e' ngoe e bala.
Bahlophisi ba khothaletsa hore o boloke paramente ea glycemic umthwalo mokheng o bohareng, sena se ke ke sa tšoenyeha feela ka maemo a tsoekere ea mali, empa hape se tla fokotsa mojaro o holim'a sebete, oo ka nako eo o tla holisa bophelo bo phetseng hantle.
Lenane la glycemic ke eng?
Bakeng sa ho tseba hore na boemo ba glucose ba mali bo nyoloha hakae, ho na le ntho e joalo e bitsoang index ea glycemic (GI). E bontša kamoo lijo li amang tsoekere ea mali.
Sehlahisoa se seng le se seng se na le letšoao la sona (0-100), ho latela hore na se ka eketsa sekhahla sa tsoekere joang, tafole e tla hlahisoa ka tlase.
Glucose e na le GI ea 100. Sena se bolela hore e tla kenella maling le hanghang, ka hona ke sesupo sa mantlha seo lihlahisoa tsohle li bapisoang le sona.
GI e fetotse ka botlalo melao-motheo ea phepo e phetseng hantle, ho paka hore litapole le li-buns li ka eketsa tsoekere ea mali ka tsela e ts'oanang le tsoekere e hloekileng. Ka hona, sena se baka ischemia, liponto tse eketsehileng le lefu la tsoekere.
Empa ka 'nete, tsohle li rarahane ho feta, hobane haeba u latela molao oa GI, lihlahisoa tse thibetsoeng li kenyelletsa mahapu (GI-75), a lekanang le index ea donut (GI-76). Empa ka tsela e itseng ha ke kholoe hore motho o tla fumana bongata bo lekanang le ba mafura a mmele ka ho ja lehapu ho e-na le donut.
Sena ke nnete, hobane index ea glycemic ha se axiom, ka hona ha ua lokela ho itšetleha ka eona ho tsohle!
Moroalo oa glycemic ke eng?
Ho boetse ho na le sesupo sa ho thusa ho tseba hore na tsoekere ea mali e tla nyoloha le hore na e tla lula e le boemong bo phahameng hakae. E bitsoa mojaro oa glycemic.
Foromo ea ho bala GN e tjena: GI e eketsoa ke palo ea lik'habohaedreite, ebe e aroloa ke 100.
GN = (GI x carbohydrate): 100
Joale, o sebelisa mohlala oa foromo ena, o ka bapisa GN ea li-donuts le mahapu:
- Li-donuts = 76, litaba tsa lik'habohaedreite = 38.8. GN = (76 x 28.8): 100 = 29,5 g.
- GI ea watermelon = 75, dikahare tsa lik'habohaedreite = 6.8. GN = (75 x 6.8): 100 = 6.6 g.
Ho sena re ka fihlela qeto ea hore ka mor'a ho ja donut, motho o tla fumana tsoekere e fetang makhetlo a 4,5 ho feta ka mor'a ho ja lehapu e lekanang.
U ka boela ua beha fructose ka GI ea 20 joalo ka mohlala. Qalong, e nyane, empa litaba tsa k'habohaedreite tsoekere ea litholoana li ka bang 100 g, mme GN e 20.
Meroalo ea Glycemic e paka hore ho ja lijo tse nang le GI e tlase, empa ho na le lik'habohaedreite tse ngata tsa ho fokotsa boima ba 'mele ha ho na thuso. Ka hona, mojaro oa hau oa glycemic o ka laoloa ka boikemelo, o hloka feela ho khetha lijo tse nang le GI e tlase kapa ho fokotsa phallo ea lik'habohaedreite tse potlakileng.
Litsebi tsa phepo e ntlafalitse tekanyo e joalo ea maemo a GN bakeng sa ts'ebeletso e 'ngoe le e' ngoe ea lijo:
- bonyane boemo ba GN ho isa ho 10,
- tekano - ho tloha ho 11 ho isa ho 19,
- eketseha - 20 kapa ho feta.
Ka tsela, sekhahla sa letsatsi le letsatsi sa GN ha sea lokela ho ba li-unit tse fetang 100.
Na hoa khoneha ho fetola GN le GI?
Hoa khoneha ho thetsa matšoao ana ka lebaka la mofuta oo sehlahisoa se itseng se tla sebelisoa ka sona. Ts'ebetso ea lijo e ka eketsa GI (ka mohlala, GI ea li-flakes tsa poone e 85, mme bakeng sa poone ka boeona e le 70, litapole tse phehiloeng li na le index ea glycemic ea 70, mme litapole tse khotliloeng ho tsoa ho meroho e le 'ngoe li na le GI ea 83).
Sephetho ke hore ho molemo ho ja lijo ka foromo e tala (e tala).
Phekolo ea mocheso le eona e ka baka keketseho ea GI. Litholoana tse tala le meroho li na le GI e nyane pele li ka pheha. Mohlala, lihoete tse tala li na le GI ea 35, mme lihoete tse phehiloeng li na le 85, ho bolelang hore mojaro oa glycemic o eketseha. Lethathamo le hlakileng la tšebelisano ea li-indices le tla hlahisoa ka tlase.
Empa, haeba u sa khone ho pheha ntle le ho pheha, ho molemo ho pheha sehlahisoa. Leha ho le joalo, fiber ho meroho ha e senyehe, mme sena se bohlokoa haholo.
Furu e eketsehileng e na le lijo, e fokotsa lenane la eona la glycemic. Ho feta moo, ho bohlokoa hore o je litholoana le meroho ntle le ho inehela ho hloekiseng pele. Lebaka ha le lule feela ntlheng ea hore boholo ba livithamine bo letlalong, empa hape hobane bo na le fiber e ngata.
Ntle le moo, sehlahisoa se nyane ha se rengoa, lekoele la eona la glycemic le tla ba matla le ho feta. Haholo-holo, sena se sebetsa ho lijalo. Ka mohlala:
- GI muffin ke 95,
- bohobe - 70,
- Bohobe bo entsoeng ka phofo ea Wholemeal - 50,
- raese ea peeled - 70,
- Lihlahisoa tsohle tsa phofo ea phofo ea lijo-thollo - 35,
- raese e sootho - 50.
Ka hona, ho fokotsa boima ba 'mele ho bohlokoa ho ja lijo-thollo tse tsoang lithollo tse felletseng, hammoho le bohobe bo entsoeng ka phofo e felletseng ka kenyelletso ea korong.
Acid e thusa ho liehisa ts'ebetso ea ho tloaela lijo ka 'mele. Ka hona, GI ea litholoana tse sa butsoang e ka tlase ho lihlahisoa tse butsoitseng. Kahoo, GI ea lijo tse itseng e ka fokotsoa ka ho eketsa asene ka mokhoa oa marinade kapa moaparo.
Ha o hlophisa lijo tsa hau, ha oa lokela ho lumela feela hore o na le index ea glycemic, empa mojaro oa glycemic ha oa lokela ho ba ntho e tlang pele. Pele ho tsohle, ho bohlokoa ho nka lintlha tsa caloric tsa lihlahisoa, litaba tsa mafura, letsoai, li-amino acid, livithamini le liminerale ho tsona.
