Tafole ea Index ea Glycemic Index

Index ea glycemic (GI) ke sesupo sa sekhahla sa ho robeha ha sehlahisoa sefe kapa sefe se nang le lik'habohaedreite 'meleng oa motho ha se bapisoa le sekhahla sa ho phatloha ha tsoekere, eo index ea eona ea glycemic e nkoang e le phetisetso (GI ea glucose = 100 unit). Ka potlako ts'ebetso ea ho petsoha sehlahisoa, e eketsa GI ea eona.

Kahoo, lefats'eng la lijo tsa tlhaho ke moetlo oa ho arola lihlahisoa tsohle tse nang le lik'habohaedreite ka lihlopha tse nang le GI e phahameng, e bohareng le e tlase. Ha e le hantle, lijo tse nang le GI e tlase ke tsona tse bitsoang li-carbohydrate tse rarahaneng, tse liehang ho ja, le lijo tse phahameng tsa GI li potlakile ebile li na le lik'habohaedreite tse se nang letho.

Khetho e lokela ho fuoa lihlahisoa tse nang le index ea glycemic e tlase.

Limatlafatsi tse tsoang limmeng tse nang le index ea glycemic e tlase li fetoloa matla le tsona, 'me re khona ho li sebelisa. 'Me lik'habohaedreite tse tsoang lijong tse nang le index e phahameng ea glycemic, ho fapana le moo, li kenella ka potlako haholo, kahoo' mele o fetola tse ling tsa tsona matla, ebe o boloka tse ling ka mokhoa oa mafura.

Bakeng sa bonolo haholoanyane, re lekantse melemo ea sehlahisoa se seng le se seng ka lintlha tse hlano. Ha litekanyetso li le holimo, hangata li kenyeletsa lihlahisoa tse joalo lijong tsa hau.

Lebitso la Sehlahisoa	Lenane la Glycemic
Meroho
Parsley, basil	5
Dill	15
Lettuce la makhasi	10
Tomoso e Ncha	10
Likomkomere tse ncha	20
Lieie e tala	10
Spinach	15
Asparagus	15
Broccoli	10
Radish	15
K'habeche e ncha	10
Sauerkraut	15
Bokhabane ba Braised	15
Braul Cauliflower	15
Brussels ea hlaha	15
Leek	15
Li-mushroom tse halikiloeng	10
Pepere e tala	10
Pepere e khubelu	15
Garlic	30
Lihoete tse tala	35
Lierekisi tse ncha tse tala	40
Lilete tse phehiloeng	25
Linaoa tse phehiloeng	40
Meroho e jeoang	55
Caviar ea Eggplant	40
Squash caviar	75
Li-beets tse phehiloeng	64
Mokopu o phehiloeng	75
Zucchini tse halikiloeng	75
Kholifulawa e halikiloeng	35
Lioli tsa mohloaare tse tala	15
Poone e phehiloeng	70
Lioli tse ntšo	15
Litapole tse phehiloeng	65
Litapole tse khotliloeng	90
Li-fries tsa Sefora	95
Litapole tse halikiloeng	95
Lithane tsa litapole	85
Litholoana le monokotsoai
Lemon	20
Morara	22
Li-ramatiki	30
Liapole	30
Bbb	25
Fragola e hlaha	25
Blueberries	43
Blueberries	42
Currant e khubelu	30
Currant e ntšo	15
Cherum plum	25
Lingonberry	25
Liapole	20
Liperekisi	30
Liperela	34
Plums	22
Meroho	32
Lithunya	35
Cherry	22
Kharenate	35
Nectarine	35
Cranberries	45
Kiwi	50
Leoatle buckthorn	30
Monate o monate	25
Mathata	40
Gooseberry	40
Persimmon	55
Mango	55
Melon	60
Banana	60
Morara	40
Liphaenapole	66
Lebone	72
Mopresidente	65
Li-Prunes	25
Likokonyana	35
Liapolekose tse omisitsoeng	30
Matsatsi	146
Lihlahisoa tsa koro le lihlahisoa tsa phofo
Lijo tsa kahare	30
Phofo ea soya e se nang mafura	15
Lekala	51
Qobello ea oatmeal	40
Perese ea harese metsing	22
Oatmeal holim'a metsi	66
Lebese la phofo	50
Rease ea raese e sa phetsoang	65
Wholemeal bijoux	38
Bohobe ba lijo-thollo	40
Bohobe Bohle	45
Bohobe "Borodino"	45
Buckwheat porridge holim'a metsi	50
Lebese oatmeal	60
Durum koro koro	50
Lebese la phofo	65
Porese ea raese ea lebese	70
Bohobe ba koro-ea koro	65
Lipapatso ka chisi ea chisi	60
Mabone	60
Millet porridge holim'a metsi	70
Rice porridge ka metsing	80
Li-pancake tsa phofo ea boemo bo holimo	69
Metsoako ka litapole	66
Pitsa ea chisi	60
Phofo ea Phepo ea Pele	80
Palete ea pasta	85
Muesli	80
Pie e halikiloeng ka onion le lehe	88
Pie e halikiloeng ka jeme	88
Baqhekelli	74
Cookie Crazy	80
Sekoti	88
Hot Hot Bun	92
Wheat bagel	103
Li-flakes tsa poone	85
Li-croutons tse halikiloeng tse tšoeu	100
Bohobe bo tšoeu (bohobe)	136
Mabele	80
Li-cookie, likuku, likuku	100
Lihlahisoa tsa lebese
Lebese la letlalo	27
Chese e nang le mafura a tlase	30
Lebese la soya	30
Kefir e mafura a tlase	25
Yogurt 1.5% ea tlhaho	35
Chisi ea tofu	15
Lebese la tlhaho	32
Curd 9% mafura	30
Lero la tholoana	52
Brynza	-
Feta chisi	56
Boima ba Curd	45
Li-pancake tsa chisi	70
Chisi ea Suluguni	-
Chisi e sebetsitsoeng	57
Liee tse thata	-
Cream 10% mafura	30
Bolila tranelate 20% mafura	56
Ice cream	70
Khabeloa lebese ka tsoekere	80
Litlhapi le lijo tsa leoatleng
Cod e phehiloeng	-
Pike e phehiloeng	-
Bo-'mampuli ba Boiled	-
Leoatle leoatle	22
A phehile hake	-
Mofuta oa trout	-
Shrimp	-
Li-oyster tse phehiloeng	-
Tuna ka lero la eona	-
Sudak	-
Flounder	-
Li-squid tse phehiloeng	-
Fish crayfish	5
Metsoako e belisitsoeng	-
Pollock roe	-
Beluga	-
Hering	-
Cod e tsubelletsoeng	-
Ho chesa salmon e chesang e chesang	-
E halikiloeng	-
Carp e halikiloeng	-
Sardine e phehiloeng	-
Salmon e phehiloeng	-
Caviar e khubelu	-
Cke Chun Smke Mackerel	-
Li-cutlets tsa litlhapi	50
Mosi oa ho tsuba	-
Lithutsoana tsa Crab	40
Sebete sa cod	-
Sardine e oli	-
Mackerel ka oli	-
Ts'oarella ka oli	-
Li-sprats ka oli	-
Lihlahisoa tsa nama
Sefuba sa khoho se phehiloeng	-
Veal e phehiloeng	-
Turkey e phehiloeng	-
Nama ea khomo e halikiloeng	-
Mmutla o halikiloeng	-
Liphio tse bohlale	-
Sebete sa khomo ea nama ea khomo	50
Leleme la nama e belisitsoeng	-
Borena ba nama ea khomo	-
Omele	49
Khoho e halikiloeng	-
Kolobe e halikiloeng	-
Konyana e phehiloeng	-
Beef Stroganoff	56
Li-cutlets tsa nama ea kolobe	50
Sosebelisoa	28
Soseji e phehiloeng	34
Goose	-
Konyana	-
Letata	-
Nama ea nama ea khomo e halikiloeng	-
Mafura, Mafura le Likhahla
Soso ea soso	20
Ketchup	15
Mosetareta	35
Oli ea mohloaare	-
Oli ea meroho	-
Mayonnaise	60
Botoro	51
Margarine	55
Mafura a nama ea kolobe	-
Lino
Metsi a hloekileng a se nang khase	-
Tee e tala (ntle le tsoekere)	-
Lero la tamati	15
Jusi ea rantipole	40
Jusi ea morara (ntle le tsoekere)	48
Apple lero (tsoekere e sa lefelloeng)	40
Jusi ea Orange (ntle le tsoekere)	40
Lero la phaenapole (ntle le tsoekere)	46
Lero la morara (tsoekere ntle le tsoekere)	48
Veine e khubelu e omisitsoeng	44
Veine e tšoeu e omisitsoeng	44
Kvass	30
Kofi ea tlhaho (e se nang tsoekere)	52
Cocoa ka lebese (ntle le tsoekere)	40
Lero ka pakete e ngoe le e ngoe	70
Litholoana tse koahetsoeng ka litholoana (ntle le tsoekere)	60
Veine e tlotsitsoeng	30
Kofi e halikiloeng	42
Lino tse khabisitsoeng ka khalase	74
Biri	110
Mofuta oa champagne	46
Gin le tonic	-
Lijana	30
Vodka	-
Cognac	-
Tse ling
Protheine ea lehe le le leng	48
Lehe (1 pc)	48
Yks ea lehe le le leng	50
Walnuts	15
Hazelnuts	15
Lialmonde	25
Pistachios	15
Litapole	20
Peo ea soneblomo	8
Peo ea Mokopu	25
Kokonate	45
Chokolete e lefifi	22
Monate	90
E bolokiloe	70
Chokoleti ea lebese	70
Li-Chocolate Bar	70
Halva	70
Pipi ea Caramel	80
Marmalade	30
Tsoekere	70
Popcorn	85
Shawarma ka bohobe ba pita (1 pc.)	70
Hamburger (1 pc)	103
Hotdog (1 pc)	90
biri	110
mehla	103
tortilla poone	100
toast e tšoeu	100
rutabaga	99
parnip	97
Mabanta a Sefora	95
litapole tse halikiloeng	95
phofo ea raese	95
li-noodle tsa raese	92
liapolekose tse khabisitsoeng	91
cactus jeme	91
litapole tse khotliloeng	90
mahe a linotsi	90
li-porridge tsa raese tsa hang-hang	90
lihlahla tsa poone	85
lihoete tse phehiloeng	85
poone ea pop	85
bohobe bo tšoeu	85
bohobe ba raese	85
litapole tse khotliloeng hang-hang	83
linaoa tsa furu	80
litapole tsa litapole	80
maqheka	80
granola le linate le morara o omisitsoeng	80
tapioca	80
li-wafson tse sa koaeloang letho	76
donuts	76
lehapu	75
zucchini	75
mokopu	75
bohobe bo bolelele ba french	75
fatše breadcrumbs bakeng sa bohobe	74
koro bagel	72
nyalothe	71
litapole tse phehiloeng	70
Coca-Cola, fantastis, sprite	70
setapole sa litapole, poone	70
poone e phehiloeng	70
marmalade, tsoekere ea tsoekere	70
Mars, Snickers (Baa)	70
dumplings, ravioli	70
phetoho	70
raese e tšoeu e tšoeu	70
tsoekere (sucrose)	70
Lithane tsa litholoana tse tsoekere	70
chokolete ea lebese	70
likuku tse ncha	69
phofo ea koro	69
sekholopane	67
peinapole	66
tranelate le phofo ea koro	66
muesli Swiss	66
hang-hang oatmeal	66
sopho e tenya e tala e tala	66
libanana	65
melon	65
litapole tse phehiloeng ka jekete	65
meroho e halikiloeng	65
matsala	65
semolina	65
libaskete tsa lehlabathe tsa litholoana	65
lero la lamunu, le itokisitse	65
bohobe bo lefifi	65
morara o omisitsoeng	64
bijoux ka chisi	64
li-cookies tse khutšoane	64
li-beet	64
sopho e entsoeng ka linaoa e sootho	64
kuku ea seponche	63
koro e ponneng	63
li-pancake tsa koro	62
twix	62
li-hamburger buns	61
pizza le tamati le chisi	60
lierekisi tse tšoeu	60
sopho e entsoeng ka pea puree	60
poone e halikiloeng	59
lipitsa	59
papaya	58
pita arab	57
raese e hlaha	57
mango	55
li-cookies tsa oatmeal	55
li-cookies	55
salate ea litholoana ka tranelate e shapuoeng	55
tarot	54
makhophoana a limela	53
yoghur e monate	52
ice cream	52
sopho ea tamati	52
matlakala	51
buckwheat	50
litapole tse monate (litapole tse monate)	50
kiwi	50
raese e sootho	50
spaghetti bijoux	50
tortellini le chisi	50
li-pancake tsa bo-buckwheat	50
sherbet	50
oatmeal	49
amylose	48
bulgur	48
lierekisi tse tala, tse khabisitsoeng	48
lero la morara, tsoekere e sa lefelloeng	48
lero la morara, tsoekere e sa lefelloeng	48
bohobe ba litholoana	47
lactose	46
Mof	46
lero la phaenapole, tsoekere e sa lefelloeng	46
bohobe ba matlama	45
liperela tsa makotikoting	44
sopho ea lens	44
linaoa tse mebala	42
lierekisi tse halikiloeng	41
morara	40
lierekisi tse tala, tse ncha	40
mamalega (poereal porridge)	40
e nchafalitsoeng e lero la lamunu, e se nang tsoekere	40
lero la apole, tsoekere mahala	40
linaoa tse tšoeu	40
bohobe ba lijo-thollo tsa koro, bohobe ba rye	40
bohobe ba mokopu	40
lithupa tsa litlhapi	38
Wholemeal spaghetti	38
sopho ea linaoa	36
li-oranges	35
Vermicelli ea China	35
liapole tse tala, li omme	35
lifeiga	35
yoghur ea tlhaho	35
yoghur e se nang mafura	35
quinoa	35
liapolekose tse omisitsoeng	35
poone	35
lihoete tse tala	35
soy ice cream ice	35
pears	34
peo ea rye	34
chisi ea chokolete	34
peanut butter	32
fragole	32
lebese lohle	32
linaoa	32
libanana tse tala	30
linaoa tse ntšo	30
lierekisi tsa tattoo	30
melee ntle le tsoekere, jeme ntle le tsoekere	30
Liperesente tse peli lebese	30
lebese la soya	30
liperekisi	30
liapole	30
soseji	28
skim lebese	27
lente tse khubelu	25
ciliegia	22
lierekisi tse mosehla	22
litholoana tsa morara	22
harese	22
plums	22
linaoa tsa soya	22
lensisi tse tala	22
chokolete e ntšo (70% cocoa)	22
apricots tse ncha	20
peanate	20
soya e omeletseng	20
fructose	20
raese ea raese	19
walnuts	15
eggplant	10
broccoli	10
li-mushroom	10
pepere e tala	10
mexican cactus	10
khábeche	10
seqha	10
tamati	10
lettuce la lekhasi	10
lettuce	10
konofolo	10
lipeo tsa sonobolomo	8

Kajeno re fumane ntho e kang index ea glycemic. Ke na le bonnete ba hore joale o tla ela hloko lik'habohaedreite tse feliloeng, tseo, 'me li tla ama ntlafatso ea liforomo tsa hau.

Lijo - 10 kg ka beke

Lijo tsa chisi bakeng sa beke

Lijo tse tsoang ka mokhabiso ka lenane

Lijo tse nepahetseng tsa mono

Lijo "Saucer" matsatsi a 7

Lijo tsa k'habeche ka litlolo