Lijo tse fokolang tsa glycemic index (tafoleng)

Lenane la lihlahisoa tsa glycemic (GI) ke sesupo sa phello ea lijo ka sekhahla sa keketseho ea tsoekere ea mali. Mohopolo oa index ea glycemic o sebelisoa ka mafolofolo ho etsa phepo bakeng sa mafu a endocrine, lits'oaetso tsa lijo le ho theola boima ba 'mele.

Lihlahisoa tse nang le index ea glycemic e tlase li na le letšoao la likarolo tse ka bang 50-55. Sehlopha sena se kenyelletsa meroho le litholoana tse ling ka mefuta ea tsona e tala, hammoho le lijana tse phahameng tsa protheine le mafura.
Boholo bo tloaelehileng, ho tloha ho tse 50 ho isa ho tse 65, ke mefuta ea meroho, litholoana le lijo-thollo. Mohlala, libanana, phaenapole, oatmeal, buckwheat, lierekisi, lieta.
Lijo tse phahameng tsa GI li na le metric ea dijithale tse fetang diuniti tse fetang 70. Sehlopha sena se kenyelletsa lik'habohaedreite tse potlakileng: tsoekere, biri, lihlahisoa tsa phofo tse tsoang ho phofo e tšoeu ea premium, jj.

Hobane ho bohlokoa ho hlahloba lihlahisoa tsa GI

Kamora ho ja lijo, tsoekere e fumanehang ka har'a lijo e kena ka seterateng ebe e tsuba tsoekere ea mali (glycemia). Ka nako e ts'oanang, phello ea lihlahisoa ho glycemia e fapana ho latela tekanyo ea ho phatloha ha lik'habohaedreite ho tsoekere e bonolo.

Li-carbohydrate tse potlakileng (kapa tse bonolo, tse nang le tsoekere e bonolo - monosaccharides) li na le GI e phahameng mme kapele li eketsa khatello ea tsoekere ea mali ho ea maemong a phahameng ka ho fetisisa (hyperglycemia). Makhoba a pancreas le 'ona a etsa hore insulin e tsebe ho fokotsa tsoekere haholo.

Kamora ho ja lik'habohaedreite tse potlakileng, khatello ea tsoekere maling e phahame haholo, ka hona, ho lokolloa insulin e ngata, e theolang boemo ba tsoekere ka tlase ho tloaelehileng, e baka hypoglycemia - ho haella ha tsoekere maling. Ena ke kotsi ea lihlahisoa tse nang le index ea glycemic e kaholimo ho 80, ha tsoekere e qhekella, ts'ebetso e matla ea pancreatic, le ho pepesetsoa ha tsoekere ka mokhoa oa mabenkele a mafura ho lebisa ho lefu la tsoekere le botenya.

Ka tsela e fapaneng haholo, lik'habohaedreite tse liehang ho sebetsa (li-butle) li sebetsa ka li-polysaccharides tse rarahaneng sebopeho, tseo, joalo ka molao, li nang le GI e tlase.

Kamora ho ja lijo tse tlase tsa GI, litekanyo tsa tsoekere ea mali li nyoloha butle, ho latela lebelo leo limolek'hule tsa tsoekere li theohang ho tsona tse bonolo. Kahoo, lik'habohaedreite tse tsamaeang butle ha li bake tsitsipano ea tsoekere le insulin, ha boemo bo nepahetseng ba lits'ebetso tsohle tsa 'mele bo bonoa.

Ke mang ea bonts'itsoeng phepo e tlase ea GI

Ts'ebeliso ea lihlahisoa tse nang le index e tlase ea glycemic, joalo ka motheo oa lijo, e bonts'oa mafu a system ea endocrine:

ha manyeme a sitoa ho pata insulin e lekaneng ho theola tsoekere e ngata kamora ho ja lik'habohaedreite tse bonolo, thaepa mofuta oa 2,
ka ho hloka insulin (mmuso pele ho lefu la tsoekere), ha ho na le insulin e ngata haholo, ka lebaka leo lisele li lahleheloa ke kutlo ea tsona ea lihormone,
le "pancreatitis" e sa foleng ho fokotsa mojaro o tsoang makhophong le ho fokotsa menyetla ea ho ba le lefu la tsoekere.

Lethathamo la Index ea Glycemic e tlase

Ho sebelisa lethathamo la lihlahisoa ho etsa hore ho khonehe ho etsa moralo oa lijo tsa tsoekere kapele kapa ho theola boima ba 'mele, ho nka lintlha tsa glycemic index le khalori.

Lihlahisoa tse nang le GI e tlase li na le melemo e 'maloa, kaha li na le phello e ntle feela' meleng, e leng:

kenya letsoho ho ba boemong bo tsitsitseng ba tsoekere maling.
nolofalletsa 'mele ho sebelisa matla bakeng sa bophelo nako e telele bakeng sa lihora tse 2-3 kamora ho ja lijo,
e na le fiber e ngata, e nang le phello e molemo ho tsikeng mme e ts'ehetsa microflora e ntle ka mpeng,
u se ke ua kenya letsoho phaellong ea boima ba 'mele, kaha keketseho ea mabenkele a mafura e etsahala nakong ea litheko tse phahameng tsa insulin ka mor'a ho ja bongata bo bongata ba lik'habohaedreite tse nang le index e phahameng ea glycemic.

Lenane la Lihlahisoa	Gi	Khalori ka 100 g
Lihlahisoa tsa kuku, phofo le lijo-thollo
Bohobe ba Rye	50	200
Bohobe ba rye bo nang le korong	45	175
Bohobe bohle ba lijo-thollo (ha ho na phofo e eketsoeng)	40	300
Bohobe bo felletseng	45	295
Bohobe ba Rye	45
Phofo ea oat	45
Rye phofo	40	298
Fora ea folaxe	35	270
Buckwheat phofo	50	353
Quinoa phofo	40	368
Buckwheat	40	308
Rosa e sootho	50	111
Rice e sa tuloang ea Basmati	45	90
Oats	40	342
Brain Brain	45	335
Lijana tsa nama le lijo tsa leoatleng
Nama ea nama ea kolobe	0	316
Nama ea khomo	0	187
Nama ea khoho	0	165
Li-cutlets tsa nama ea kolobe	50	349
Li-sausage tsa likolobe	28	324
Sose ea nama ea kolobe	50	Ho fihla ho 420 ho latela sehlopha
Sausage ea limela	34	316
Mefuta eohle ea litlhapi	0	75 ho isa ho 150 ho latela sehlopha
Likhekhe tsa litlhapi	0	168
Lithutsoana tsa Crab	40	94
Leoatle leoatle	0	5
Lijana tsa lebese le tsoekere
Lebese la letlalo	27	31
Cheese e tlase e nang le mafura	0	88
Curd 9% mafura	0	185
Tšoaea ntle le lisebelisoa	35	47
Kefir e mafura a tlase	0	30
Bolila tranelate 20%	0	204
Cream 10%	30	118
Feta chisi	0	243
Brynza	0	260
Chisi e thata	0	360 ho isa ho 400 ho latela mophato
Mafura, lisosa
Botoro	0	748
Mefuta eohle ea oli ea limela	0	500 ho isa ho 900 kcal
Mafura	0	841
Mayonnaise	0	621
Soso ea soso	20	12
Ketchup	15	90
Meroho
Broccoli	10	27
K'habeche e tšoeu	10	25
Kholifolaoa	15	29
Bow	10	48
Lioli tse ntšo	15	361
Lihoete	35	35
Likomkomere	20	13
Mehloaare	15	125
Pepere e monate	10	26
Radish	15	20
Lithethefatsi	10	18
Lettuce la makhasi	10	17
Celery	10	15
Tomoso	10	23
Garlic	30	149
Spinach	15	23
Li-mushroom tse halikiloeng	15	22
Litholoana le monokotsoai
Apricot	20	40
Quince	35	56
Cherum plum	27	27
Orange	35	39
Morara	40	64
Cherry	22	49
Blueberries	42	34
Kharenate	25	83
Morara	22	35
Pear	34	42
Kiwi	50	49
Kokonate	45	354
Meroho	32	32
Lemon	25	29
Mango	55	67
'Mala oa lamore oa Mandarin	40	38
Li-ramatiki	30	39
Perekisi	30	42
Pomelo	25	38
Plums	22	43
Currant	30	35
Blueberries	43	41
Monate o monate	25	50
Li-Prunes	25	242
Liapole	30	44
Linaoa, linate
Walnuts	15	710
Litapole	20	612
Cashew	15
Lialmonde	25	648
Hazelnuts	0	700
Nate tsa phaene	15	673
Lipeo tsa mokopu	25	556
Lierekisi	35	81
Mabone	25	116
Linaoa	40	123
Likhoho	30	364
Mash	25	347
Linaoa	30	347
Sesame peo	35	572
Quinoa	35	368
Tofu Soy Cheese	15	76
Lebese le futhumetseng	30	54
Hummus	25	166
Lierekisi tse sa sebetseng	45	58
Peanut butter	32	884
Lino
Lero la tamati	15	18
Tee	0
Kofi ntle le lebese le tsoekere	52	1
Cocoa e nang le lebese	40	64
Kvass	30	20
Veine e tšoeu e omisitsoeng	0	66
Veine e khubelu e omisitsoeng	44	68
Veine e tlotsitsoeng	30	170

Lijo tsa index ea Glycemic

Lijo tsa index ea glycemic ke sesebelisoa se sebetsang sa ho theola boima ba 'mele, kaha lijo li thehiloe lijong tse nang le GI e tlase.

Ho ja lijo tse phahameng tsa GI ho ka u thusa ho nona kapele. Litekanyetso tse phahameng tsa insulin li etsa hore tsoekere ea mali e tlale lisele tse mafura. Insulin hape e thibela bokhoni ba 'mele ba ho nka matla mabenkeleng a mafura.

Ho ja ka index e tlase ea glycemic bakeng sa matsatsi a 10 ho lebisa ho fokotsa boima ba 'mele ka li-kilos tse 2-3, tse tsamaisoang ke lintlha tse latelang:

ho haella ha lik'habohaedreite tse potlakileng lijong, ka lebaka leo ho se na keketseho ea phepelo ea lisele tsa adipose,
ha ho na le lik'habohaedreite tse potlakileng lijong, ho na le phokotso ea edema le ho tlosoa hoa metsi a mangata 'meleng.
ho fokotsa tlala e bakoang ke tsoekere e tloaelehileng ea mali.

Lijo li lokela ho thehoa ho latela molao-motheo o latelang: Lijo tse tharo tse ka sehloohong le lino tse peli ka mefuta ea litholoana kapa meroho. Ha hoa lumelloa ho ja lijo ka sesupo se kaholimo ho 70 ka lekhetlo la pele kamora ho qala lijo.

Ha o fihla boima bo batloang, o ka fapanyetsa lijo ka ho eketsa lijo ka litheko tse nyane ka tekanyo e tlase: ligrama tse 100-150 hang ka beke.

Lijo li na le melemo e mengata, hobane ha li fokotse ho fokotsa boima ba 'mele feela, empa hape le pholiso ea mmele oohle, e leng:

ho potlakisa metabolic,
normalization ea gastrointestinal
ho matlafatsa ho itšireletsa mafung ka lebaka la khaello ea tsoekere lijong, e leng se fokotsang ts'ireletso ea 'mele haholo.
Phokotso ea monyetla oa mafu a pelo le a sebete,
khaello ea livithamini le liminerale ka lebaka la tšebeliso ea meroho le litholoana tse ngata.

Le lefu la tsoekere la mofuta oa 2

Phepo e nepahetseng ke ntho ea bohlokoa kalafong ea lefu la tsoekere la mofuta oa 2. Ho ja lijo tse nang le GI e tlase ha ho eke haholo glycemia, e etsang hore ho be bonolo ho qoba kalafo ea insulin.

Phekolo ea lefu lena, ho sebelisoa lijo tse nang le khalori e tlase ea "khalori" kapa "Carb" e tlase e nang le "carbohydrate" e tlase. Tabeng ena, ho sa tsotellehe khetho ea lijo, ho bohlokoa ho tlohela lihlahisoa tse nang le index e phahameng ea glycemic.

Lijo tse nepahetseng tsa lefu la tsoekere ha li khone ho boloka tsoekere ea mali feela ka har'a meeli e tloaelehileng, empa hape le ho fokotsa boima ba 'mele, boo hangata bo kopantsoeng le lefu la tsoekere.

Mokhoa oa ho fokotsa Gi

Lenane la glycemic la lihlahisoa tsa lijo, maemong a mangata, ke boleng bo sa feleng, empa ho na le mekhoa e ka fokotsang ts'ebetso ea sehlahisoa ka seng le sejana se kopaneng sa lihlahisoa tse fapaneng, e leng:

GI ea meroho e tala e lula e le likarolo tse 20-30 ka tlase ho tse tšoaroang ke mocheso.
Ho fokotsa lik'habohaedreite, ka nako e tšoanang u sebelise mafura a boleng bo phahameng (chisi, oli ea kokonate, jj) kapa protheine (mahe, tlhapi, nama). Empa mokhoa ona ha o sebetse ha o ntse o ja tsoekere le mafura.
Ha fiber e eketsehileng u e ja lijong tse le 'ngoe, e fokotsa GI ea kakaretso ea lijo.
- Ja meroho le litholoana ka lekhapetla, hobane ke peel eo e leng mohloli o motle ka ho fetisisa oa fiber.
Ho theola GI ea raese, o hloka ho pheha lijo-thollo tsa raese ka oli ea meroho (thispone e le ngoe ka litha e le ngoe ea metsi), ebe o tšela le ho hohola. Lehloa le ho bata li fetola sebopeho sa starch ho raese, e lebisang ho fokotseha ha glycemia.
Karolo ea index ea glycemic e fokotseha ka mor'a hore sejana se folile.
Sebelisa lijo-thollo tse felletseng ho e-na le lijo-thollo tse khaotsoeng, jj.
Se ke oa pheha lijo-thollo le meroho nakong ea ho pheha.
- Ja meroho le litholoana ka lekhapetla, hobane ke peel eo e leng mohloli o motle ka ho fetisisa oa fiber.
Tlatsa lijo ka lero la lemone, kaha asiti e fokotsa sekhahla sa phallo ea lik'habohaedreite lijaneng.