Lijo tse Ntlafatsang Tsoekere ea Mali: Lethathamo la Lijo Tse Kotsi
Lihlahisoa tsa kajeno tsa lijo li tšoauoa ka boemo bo phahameng ba khalori le se nang le lik'habohaedreite tse ngata hammoho le mafura a liphoofolo. Le ha ts'ebeliso ea bona e lumella batho ho lula ba tletse nako e telele, hangata ho lebisa tlolong ea lits'ebetso tsa metabolic 'meleng. Ka lebaka leo, ho ja lijo tse nang le phepo e ntle ho eketsa kotsi ea maloetse a mangata a kotsi. Lefu la tsoekere le lefu la tsoekere le lona le teng ka lebaka la khaello ea phepo e nepahetseng. Bakuli ba nang le lefu lena ba qobelloa ho fetola bophelo ba bona ka botlalo e le hore ba ntlafatse bophelo ba bona bo botle.
Boemo ba bohlokoa bakeng sa kalafo ea lefu la tsoekere ke phetoho ea lijo tsa letsatsi le letsatsi, e bolelang thibelo ea lijo tse eketsang tsoekere ea mali. Haeba boemo bona bo kopana, mokuli a ka ntlafatsa boleng ba bophelo ba hae le ho thibela ho kula ha lefu lena.
Mokhoa oa ho hlophisa phepo e nepahetseng ho batho ba nang le lefu la tsoekere?
Morero o ka sehloohong oa batho ba nang le lefu la tsoekere ke ho fihlella maemo a tloaelehileng a tsoekere (5.5 mmol / L). Letšoao le lona lea tšoana ho bakuli ba lilemo life kapa life. Boleng ba tsoekere bo ke ke ba lula bo fetoha le liphetoho kamora lijo. Ntlha ena e hlalosa tlhokeho ea sampole ea mali ho ithuta litekanyo tsa tsoekere e potlakileng le ka mor'a lijo tse ling le tse ling ka mor'a lihora tse peli. Liphetoho tse bang teng tsoekere e nang le mokhoa ona li tla bonahala hantle.
Lijo tsa batho ba nang le lefu le joalo li bokelloa ho nahanela index ea GI (glycemic index) ea lihlahisoa. Letšoao lena le tšoauoa ka sekhahla sa keketseho ea tsoekere ea mali kamora ho ja lijo. Ha e le boleng bo phahameng, e ba le monyetla o moholo oa ho ba le hyperglycemia. Haeba u tseba GI ea lihlahisoa tsa lijo, ho bonolo ho utloisisa hore na ke lijo life tse eketsang tsoekere ea mali kapele mme li lokela ho jelloa ka bongata.
Lik'habohaedreite tsejoeng tsa bakuli li lokela ho emeloa haholo ke lintho tse thata. Palo ea bona e lokela ho fokotsoa, 'me ho lokela ho beoa meroho, lihlahisoa tsa lebese, nama le lihlahisoa tsa tlhapi.
Mehlala ea lik'habohaedreite tse rarahaneng:
- Likomkomere (lijo-thollo),
- Litholoana tse ngata
- Li-legum.
Mehlala ea lihlahisoa tse nang le lik'habohaedreite:
- Bakery pasta,
- Meroho joalo ka lihoete, lihoete, litapole, lierekisi le poone,
- Lihlahisoa tsa lebese (tranelate, lebese le kolobelitsoeng, kefir, lebese le hloekileng),
- Litholoana le monokotšoai o mong le o mong,
- Lino tse tsoekere, lino-mapholi, likhomphutha,
- Liea tse fapaneng tse kenyeletsang mahe a linotsi le tsoekere e sa tsoakoang.
Lijo tsena kaofela li bontšoa ke bokhoni ba ho eketsa tsoekere ea mali ka lebelo le fapaneng, ka hona, ha u li sebelisa, ho bohlokoa ho latela kalafo ka li-insulin kapa lithethefatsi tse ling tse theolelang tsoekere. Haeba ho hlokahala, litekanyetso tsa lithethefatsi li lokela ho fetoloa.
Lijo tse matlafatsang tsoekere ea mali: Tafole ea GI
Ho nolofatsa kutloisiso ea ho itšetleha ha maemo a tsoekere ho lijo tse itseng, ho hlahisitsoe litafole tse khethehileng tsa glycemic index. Li lumella batho ba nang le lefu la tsoekere hore ba etse lenane la lijo tsa tsoekere letsatsi le leng le le leng hore tsoekere e se ke ea phahama haholo mme e boloka tekanyo ea caloric e lekaneng.
Phapang ea lihlahisoa ka index ea glycemic:
- GI e na le boleng ba ka tlase ho mashome a mararo. Lihlahisoa tse kantle ena li lumelloa ho jeoa ke batho ba lefu la tsoekere ntle le lithibelo, ha feela ho se na tšebeliso e ngata ea caloric lijong tsa letsatsi le letsatsi.
- Boleng ba GI bo tloha ho 30 ho isa ho 70. Lihlahisoa tse joalo li lokela ho fokotsoa ts'ebetsong. Li ka tlas'a akhaonto e tlamehang ha u khetha tekanyetso ea insulin.
- Li-GI tse fetang 70, empa li ka tlase ho 90. Lihlahisoa li lethathamong la lihlahisoa le lijana tse thibetsoeng.
- Li-GI tse fetang 90 unit. Lihlahisoa tse joalo ha lia lumelloa ho bakuli. Hangata e emeloa ke liswiti, bohobe bo tšoeu, poone le lihlahisoa tse ling tse ananeloang ke 'mele kapele.
Lethathamo la lihlahisoa tse nang le GI e fapaneng
Lebitso la sehlahisoa | Gi | Boleng bo tloaelehileng ba tšebeliso ka letsatsi |
Bohobe | 85 | ho fihlela ho 25 dikgerama |
Noodles | 13 | ho fihlela litapole tse 1,5 |
Shortcust / Bagel Dough Cookies | 106/103 | Sekhechana se le seng |
Li-beet ka mokhoa ofe kapa ofe | 99 | Sengoathoana se le seng |
Mofuta ofe kapa ofe oa litapole | 95 | E ngoe ka boholo, joalo ka lehe la likhoho tse tloaelehileng |
Bijoux | 90 | ho fihlela litapole tse 1,5 |
E se eka mahe a linotsi (a le forong e hloekileng) | 90 | Khaba e le 1 (thispone) |
Rice porridge | 90 | Khaba e le 1 (thispone) |
Ice cream (ice cream, litholoana) | 87 | ho fihlela ho ligrama tse 55 |
Poone | 78 | Litsebe tse halofo e le 'ngoe |
Rice (moholi kapa o sootho) | 83/79 | Ho fihlela likhaba tse 1,5 / 1 |
Pumpkin Pulp / Zucchini | 75 | Bongata bofe kapa bofe |
Lero la Orange | 74 | Halofo ea khalase |
Mahlanya (a sa hlakoloa) | 76 | ho fihlela likotoana tse tharo |
Mabone | 70 | Likotoana tse 5 tse nyane |
Koro ea phofo | 69 | Khaba e le 1 (thispone) |
Wheats groats | 68 | Khaba e le 1 (thispone) |
Peso ea Oatmeal | 66 | Khaba e le 1 (thispone) |
Sopho e nang le liapole tse tala (e omisitsoeng) | 66 | Tablespoons tse 7 |
Liphaenapole tse sa tsoa khuoa | 66 | Sekhechana se le seng |
Meroho e ncha | 65 | ho fihlela ho ligrama tse 65 |
Banana ba butsoitseng | 65 | Litholoana tse holileng tsebong |
Semolina | 65 | ho fihlela litapole tse 1,5 |
Melon pulp | 65 | ho fihlela ho ligrama tse 300 |
Mefuta efe kapa efe ea morara | 64 | ho fihlela ho ligrama tse 20 |
Li-greats (khafetsa) | 60 | Khaba e le 1 (thispone) |
Li-cookies tsa Oatmeal | 55 | Nyane ka boholo ba 3 likoto |
Yoghur | 52 | Ligrama tse 80 (halofo ea khalase) |
Buckwheat | 50 | ho fihlela litapole tse 1,5 |
Litholoana tsa Kiwi | 50 | ho fihlela ho ligrama tse 150 |
Litholoana tsa mango | 50 | ho fihlela ho ligrama tse 80 |
Pasta ea Searabia | 57 | Khaba e le 1 (thispone) |
Lero la apole | 40 | Halofo ea khalase |
Lithunya | 35 | tholoana e le 'ngoe e bohareng |
Liapolekose tse omisitsoeng | 35 | ho fihlela ho ligrama tse 20 |
Lebese lohle | 32 | Ligrama tse 200 kapa senoelo se le seng |
Liapole / liperekisi | 30 | Litholoana tse 1 |
Soseji le lisoseji | 28 | ho fihlela ho ligrama tse 150 |
Litholoana tsa Cherry | 25 | ho fihlela ho ligrama tse 140 |
Morara | 22 | Litholoana tse halofo e le 'ngoe |
Pearl harese | 22 | ho fihlela litapole tse 1,5 |
Chocolate (e ntšo, e lefifi) | 22 | Likotoana tse 5 tsa lithaelese tse tloaelehileng |
Nuts (walnuts) | 15 | ho fihlela ho ligrama tse 50 |
Pepere / Greens / Lettuce | 10 | Bongata bofe kapa bofe |
Peo ea soneblomo e halikiloeng | 8 | ho fihlela ho ligrama tse 50 |
Manonyeletso a konofolo | 10 | Bongata bofe kapa bofe |
Mefuta eohle ea li-mushroom | 10 | Bongata bofe kapa bofe |
Mofuta ofe kapa ofe oa hop | 10 | Bongata bofe kapa bofe |
Eggplant (e ncha kapa e phehiloe) | 10 | Bongata bofe kapa bofe |
Litholoana li ama tsoekere joang?
Ho molemo hore batho bohle ba je litholoana. Li na le liminerale tse ngata, livithamini, fiber le li-pectin. Li na le thuso ka mokhoa o phethahetseng. Litholoana li ntlafatsa ts'ebetso ea 'mele kaofela le ho thibela botenya. Li khothalletsoa ke litsebi tsa phepo ho ja batho ba batenya. Fibre, e leng karolo ea tholoana, e thusa ho ntlafatsa ts'ebetso ea mala, e thusa ho tlosa cholesterol kapele le tsoekere e tlase ea mali.
Ka letsatsi la lefu la tsoekere, ho lekane ho nka fiber ka bongata ba ligrama tse 30. Boholo ba eona e fumanoa litholoana tse kang liapole, apricots, liperela, raspberries, liperekisi, fragole. Batho ba nang le lefu la tsoekere ha ba khothalletsoe ho sebelisa li-tangerine ka lebaka la bongata ba lik'habohaedreite tse sebopeho sa bona.
Li-watermelon li na le thepa ea bohlokoa bakeng sa motho leha e le ofe. Li lokela ho sebelisoa ka hloko ka lebaka la bokhoni ba monokotsoai ho phahamisa tsoekere ea mali ka lebelo le potlakileng. Ho lokela ho hopoloa hore karolo e 'ngoe le e' ngoe ea 135 g ea pulp ke XE e le 'ngoe ea bohobe, ka hona, pele ho lijo, hoa hlokahala ho bala ka ho hlaka tekanyetso ea insulin ho bakuli ba nang le lefu la mofuta oa pele. Ho lokela ho hopoloa hore palo ea tsoekere ka har'a mahapu e ba kholo nakong ea polokelo e telele.
Litholoana tsohle ke lik'habohaedreite 'me li baka keketseho ea tsoekere maling, kahoo tšebeliso ea tsona e lokela ho ipapisa le litaba tsa khalori le palo e lumellehang ka letsatsi.
Ke lijo life tse ka khutlisang tsoekere?
Lihlahisoa tse ngata li kenya letsoho ho tloaelehileng ha tsoekere ea mali, e leng ntlha ea bohlokoa haholo eo u lokelang ho e nahana ha u theha lijo tsa letsatsi le letsatsi.
Lethathamo la lihlahisoa tse nang le tsoekere e nyane:
- Meroho e tala. Eggplant, tamati, radish, likomkomere le kholifulawa ha li na lik'habohaedreite hape li thusa ho tlisa tsoekere ho tloaelehileng. Li ka jeoa ha maikutlo a matla a tlala a hlaha, ha tšebeliso ea nama leha e le efe ea nama ea nama ea kolobe e se e sa amoheloe.
- Litholoana tse ling (lilamunu, liapole, cherries, liperela).
- Moeletsi Litholoana tsena li thusa ho eketsa kutloisiso ea insulin le bakuli ba tsitsitseng ba nang le mafura a monounsaturated hammoho le fiber e qhibilihang.
- Kotara ea khaba ea sinamone e hlapolotsoeng ka metsi. Nako ea selemo e thusa ho tsitsa tsoekere.
- Garlic. Meroho ke antioxidant e matla hape e thusa ho hlahiseng insulin ke tšoelesa.
- Chisi ea chisi le chisi e nang le mafura a tlase.
- Lihlahisoa tsa protheine (mohlala, nama, lihlahisoa tsa tlhapi, mahe).
Tataiso ea phepo e nepahetseng ea lefu la tsoekere
Batho ba nang le insulin e hlahisang tlhahiso ea lihlahisoa kapa kutloelo-bohloko ea lihormone tsa lisele ba lokela ho ipehela meeli kamoo ba khonang ho nka lijo tse bakang hyperglycemia, hape ba latela melao e 'maloa e bonolo:
- - Ja lijo tse halikiloeng ka oli le mafura a mangata. Ho fetella ha tsona ho boetse ho khona ho eketsa boleng ba tsoekere maling.
- Fokotsa palo ea lihlahisoa tsa phofo le pastry lijong.
- Leka ho fokotsa joala. Joala bo ka qala ka ho phahamisa tekanyo ea tsoekere e maling, 'me ka mor'a moo bo etsa hore bo theohe maemong a bohlokoa, ao bo leng kotsi hape ho lefu la tsoekere.
- Qoba lino tse khabisitsoeng ka khabone.
- E-ja nama e nang le sejana sa lehlakoreng sa meroho.
- E-ea bakeng sa lipapali 'me u tsamaee tse ling.
- Se ke oa ja lijo tse nang le khalori e phahameng haholo pele u robala.
Lijo tse entsoeng hantle bakeng sa lefu la tsoekere le lihlahisoa tsa GI li tla thusa ho eketsa tsoekere le ho fokotsa monyetla oa mathata a kotsi.
Kotsi ea tšebeliso ea tsoekere e ngata ke efe?
Ts'ebeliso e mpe ea tsoekere e tlisa litlamorao tse bohloko ho 'mele joalo ka:
- insulin e kenang habonolo le lefu la tsoekere,
- boikutlo bo sa feleng ba tlala le ka lebaka leo - ho nona ka boima ba 'mele esita le botena, haholoholo ho basali,
- Maloetse a lesapo la molomo, e 'ngoe ea a atileng haholo ke li-caries,
- ho hloleha ha sebete
- mofetše wa pancreatic
- khatello e phahameng ea mali
- lefu la liphio
- mafu a methapo ea pelo,
- khaello ea phepo e lekaneng bakeng sa 'mele,
- gout.
Ho joalo, ha ho na monyetla oa hore motho ea tloaelehileng ea sa tšoaroeng ke lefu la tsoekere letsatsi le leng le le leng a hlahlobe boemo ba tsoekere maling. Empa ke hantle hore e mong le e mong oa rona a tsebe hore na ke matšoao afe a bonts'ang maemo a hae a bohlokoa:
- ho ntša khafetsa,
- hlooho khafetsa le e telele
- linako tse ling tsa ho nyekeloa ke pelo le ho hlatsa,
- mopalami oa pere
- Mathata ka ho hlaka le pono ea pono,
- bofokoli ka kakaretso le mokhathala,
- molomo o omileng le lenyora
- takatso e matla ea ho kopanya hammoho le ho lula u ikutloa u lapile,
- ho se khonehe
- ho ba le matsoho le maoto nako le nako,
- ho hlaha hoa ho hlohlona ha letlalo, dermatitis, furunculosis
- ho e-na le nako e telele, pholiso ea maqeba butle,
- khafetsa khafetsa mafu a ts'ebetso ea setho sa botšehali, ho hlohlona ho sa utloahaleng ka hara botshehadi ho basali le ho hloka matla ho banna.
U tla ithuta haholoanyane ka tsoekere e phahameng ea mali videong e latelang:
Ke lijo life tse eketsang tsoekere ea mali?
Bo-rasaense ba ile ba etsa lipatlisiso mme ba paka hore motho ea tloaelehileng, a sa belaelle sena, o ja likhaba tse mashome a mabeli tsa tsoekere letsatsi le letsatsi, leha ho le joalo lingaka le litsebi li khothaletsa ka matla ho se fetise tloaelo ea likhaba tse 4! Sena se etsahala hobane ha se kamehla re balang sebopeho sehokelong. Ke lijo life tse eketsang tsoekere ea mali - tafoleng e nang le tse ling tsa tsona e tla thusa ho fumana hore:
Boemo ba GI | Pontšo ea GI | Sehlahisoa |
Phahameng e phahameng | 140 | Lihlahisoa tsa bakery |
140 | Litholoana tse omisitsoeng (matsatsi) | |
120 | Bijoux | |
115 | Biri | |
100 | Confectionery (likuku, likuku) | |
100 | Litapole tse halikiloeng | |
99 | Li-beets tse phehiloeng | |
96 | Li-flakes tsa poone | |
93 | Monate | |
90 | Botoro | |
86 | Lihoete tse phehiloeng | |
85 | Chips | |
80 | White raese | |
80 | Ice cream | |
78 | Chocolate (40% cocoa, lebese) | |
Karolelano ea gi | 72 | Koro ea phofo le lijo-thollo |
71 | Khoho e sootho, e khubelu le e sootho | |
70 | Oatmeal | |
67 | Litapole tse phehiloeng | |
66 | Semolina | |
65 | Banana, morara o omisitsoeng | |
65 | Melon, Papaya, phaenapole, Mango | |
55 | Lijana tsa litholoana | |
46 | Li-groats tsa Buckwheat | |
Pholo e tlase | 45 | Morara |
42 | Lierekisi tse ncha, linaoa tse tšoeu | |
41 | Bohobe bo felletseng | |
36 | Liapolekose tse omisitsoeng | |
34 | Yoghur ea tlhaho ntle le li-additi le tsoekere | |
31 | Lebese | |
29 | Li-beet tse tala | |
28 | Lihoete tse tala | |
27 | Chokolete e lefifi | |
26 | Cherry | |
21 | Morara | |
20 | Liapricots tse ncha | |
19 | Walnuts | |
10 | Mefuta e fapaneng ea hop | |
10 | Eggplant | |
10 | Li-mushroom | |
9 | Peo ea soneblomo |
Lenane la glycemic ke eng?
Lenane la glycemic ke palo e u lumellang hore u utloisise hore na lijo tse jeoang kapele li fetoloa joang ho ba tsoekere. Lihlahisoa tse nang le lik'habohaedreite tse ngata li ka ba le li-indices tsa glycemic tse fapaneng ka ho felletseng.
GI e etsa hore ho khonehe ho khetholla pakeng tsa ho thula butle ("lik'habohaedreite tse ntle") le tse potlakisang ho sefa ("tse mpe"). Sena se o lumella ho boloka tsoekere ea mali ka mokhoa o tsitsitseng haholoanyane. Ha e le palo e nyane ea lik'habohaedreite tse "mpe" lijong, e ka ba le phello e matla ho glycemia.
Matšoao ho latela se hlahisoang ke tsoekere:
- 50 kapa ka tlase - tlase (ho lokile)
- 51-69 - mahareng (bohareng),
- 70 le holimo - e phahameng (e mpe).
Lethathamo la lihlahisoa tse ling tse nang le maemo a fapaneng a GI:
50 le mokhoa oa ho sebelisa tafole?
Ho sebelisa tafole ho bonolo. K'holomong ea pele, ho hlahisitsoe lebitso la sehlahisoa, ho le leng - GI ea eona. Ka lebaka la tlhaiso-leseling ena, o ka utloisisa ka boeena: se bolokehileng le se hlokang ho behelloa ka thoko lijong. Lijo tse phahameng tsa glycemic index ha li khothalletsoe. Boleng ba GI bo ka fapana hanyenyane ho tloha mohloling ho ea mohloling. Tafole e phahameng ea GI:
Tafole e akaretsang ea GI:
Tafole e tlase ea GI:
Limatlafatsi, liprotheine le mafura ke lintho tse ngata tse fanang ka 'mele ka matla. Ho lihlopha tsena tse tharo, metsoako ea lik'habohaedreite e na le phello e kholo ho tsoekere ea mali. Ho batho ba nang le lefu la tsoekere, lijo tse nang le lik'habohaedreite tse ngata li ka eketsa glycemia maemong a phahameng a kotsi. Ha nako e ntse e tsamaea, sena se ka baka tšenyo ea methapo ea methapo le methapo ea mali, e ka bakang nts'etsopele ea maloetse a pelo, mafu a liphio, jj. Ho ja lijo tse nang le lik'habohaedreite tse ngata ho ka u thusa ho qoba ho theoha tsoekere ea mali le ho fokotsa haholo kotsi ea mathata a lefu la tsoekere. Nka ja litholoana tse nang le lefu la tsoekere?Litholoana li ka jeoa! Li na le livithamini, liminerale le fiber e ngata. Empa ho bohlokoa hore u se ke ua sebelisa hampe litholoana tse monate hobane sena se ka lebisa litlamorao tse mpe. Litholoana li phahamisa boemo ba glycemia 'me ha bo mpefatse ho feta khekhe e monate e jetsoeng. Batho ba nang le lefu la tsoekere ba lokela ho latela lijo tse nang le phepo e nepahetseng le tse thusang ho boloka boima ba 'mele bo le hantle. Ho molemo ho khetha litholoana tse sa tsoa khuoa, tse halikiloeng kapa tse halikiloeng ntle le tsoekere e ekelitsoeng. Empa hlokomela ka boholo ba ts'ebeletso! Ho na le likhaba tse peli feela tsa litholoana tse omisitsoeng, joalo ka morara o omisitsoeng kapa li-cherries tse omisitsoeng, tse nang le 15 g ea lik'habohaedreite. Litholoana tse ngata tse monate li na le index ea glycemic e tlase hobane e na le fructose le fiber. Se latelang ke lenane la litholoana tse tloaelehileng tse phetseng hantle: Ke eng e sa lokelang ho jeoa?
Ke eng e sa eketseng tsoekere?Lihlahisoa tse ling ha li na lik'habohaedreite ho hang, ka ho latellana, 'me ha li eketse tsoekere maling, lihlahisoa tse ling li na le index ea glycemic e tlase hape ha li na phello ea glycemia. Lethathamo la lijo tse se nang tsoekere:
Video ka mekhoa ea ho theola tsoekere ea mali: Phekolo ka litlhare tsa setso (lekhasi la bay, hawthorn, pods) e khethiloe hantle ka tsela e nepahetseng 'me e tla thusa haholo ho fokotsa tsoekere ea mali. Phekolo ea lithethefatsi hammoho le ho ja e thusa ho eketsa litholoana tse ntle ho bakuli ba nang le lefu la tsoekere. Phekola lefu la hau ka bohlale le ka boiphihlelo. Metheo-kakaretso ea phepo e nepahetseng bakeng sa lefu la tsoekereKhetho ea lihlahisoa ha u ntse u lokisa lijo li lokela ho ipapisa le melao-motheo e latelang.
Ke lijo life tse eketsang tsoekere ea maliLethathamo la lihlahisoa tse eketsang tsoekere ea mali le bua ka se hlokang ho fokotsoa lijong kapa ho felisoe ka botlalo. Tafole - Lihlahisoa tse Phahameng tsa Glycemic Carbohydrate
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Bohobe bo tšoeu, muffin | 100 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Litapole tse phehiloeng | 95 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Raese, li-noodle tsa raese | 90 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monate | 90 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Litapole tse khotliloeng, litapole tse phehiloeng | 85 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Lihoete, li-beet (tse phehiloeng) | 85 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Mokopu | 75 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Melon, Watermelon | 75 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Millet porridge | 70 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
White, chokolete ea lebese, liswiti | 70 |
Lihlahisoa tsa GI tse mahareng | Boleng | Lihlahisoa tse tlase tsa GI | Boleng |
---|---|---|---|
Bohobe bo bobe ba rye | 65 | Rosa e sootho | 50 |
Marmalade | 65 | Malalanje, li-tangerine, kiwi | 50 |
Lirosa, liapolekose tse omisitsoeng | 65 | Letsoele la apole le sa tsoa halikisoa ntle le tsoekere | 50 |
Litapole tsa jete | 65 | Morara, lilamunu | 45 |
Macaroni le Cheese | 65 | Bolila apole, plum | 35 |
Margarita pizza e nang le tamati le chisi | 60 | Linaoa | 35 |
Brown buckwheat | 60 | Mabenyane, matsuane | 30 |
Oatmeal | 60 | Monokotšoai (fragole e hlaha, li-currants, likhantsi) | 25 |
Li-Juice tse monate tse pakiloeng | 55 | Salate, Dill, Parsley | 10 |
Ha re bua ka tafole ena, o ka theha lijo tse nang le lik'hilojule, empa ka nako e ts'oanang li na le lik'habohaedreite tse ngata ebile u na le livithamini le liminerale tse ngata.
Ha ho hlokahala lik'habohaedreite
Ho na le maemo ao ho ona liswiti bakeng sa mokuli ea nang le lefu la tsoekere a hlokahalang haholo. Tlhokahalo e joalo e hlaha ka hypoglycemia - ho fokotseha ho matla ha tsoekere ea mali (ka tlase ho 3 mmol / l).
Boemo bo khetholloa ke matšoao a latelang:
- ho tsekela
- bofokoli
- mofufutso
- ho lahleheloa ke kelello.
Ha ho se na thuso, hypoglycemia e ka lebisa ho komeng, ho se sebetse hantle ha sebete, lefu la mokokotlo, esita le lefu. Lihlahisoa tse nang le tsoekere li ke ke tsa khetholloa ka tsoekere e tlase ea mali, hobane ntle le tsona boemo ba mokuli bo ka mpefala ka potlako.
Matšoao a pele a ho haella ha tsoekere ea mali (bofokoli, ho fufulelo, tlala), lefu la tsoekere le lokela ho fanoa:
- lero, tee - khalase ea lero le monate le bolila (morara, apole) kapa senoelo sa tee e monate se loketse
- liswiti - sesebelisoa sa chokolete kapa liswiki e le 'ngoe kapa tse peli,
- litholoana tse monate - o ka fana ka banana, perekisi, pere,
- bohobe - likhahla tse 'maloa tsa bohobe bo tšoeu kapa sandwich.
Ho bohlokoa ho utloisisa hore bakuli ba nang le lefu la tsoekere ha ba hloke ho lahla lik'habohaedreite ka botlalo. Lijo li lokela ho ba monate, 'me lijo li lokela ho ba monate. Molao-motheo oa phepo e nepahetseng ke ho hlophisa lijo, ho latela boemo ba tsoekere maling. Ho bohlokoa hape ho hlahloba ho ata ha lik'habohaedreite tse rarahaneng. Lijo tse eketsang tsoekere ea mali le liswiti li tlameha ho fokotsoa, 'me ho molemo ho li nkela litholoana tse ncha le monokotsoai.
GI ke eng?
Lenane la glycemic ke sesupo sa phello ea lik'habohaedreite lijong mabapi le phetoho ea tsoekere ea mali (eo ho thoeng ke tsoekere ea mali). Lik'habohaedreite tse nang le index ea glycemic e tlase (ho fihlela ho 55) li kenngoa butle butle mme li baka keketseho e potlakileng ea tsoekere ea mali, ka hona, e le molao, maemo a insulin.
Se boleloang ke phetoho ea tsoekere ea mali lihora tse peli kamora ho ja tsoekere. Lenane la glycemic la tsoekere le nkuoa e le 100. Lenane la glycemic la lihlahisoa tse setseng le supa papiso ea phello ea lik'habohaedreite tse ho tsona ka phetoho ea tsoekere ea mali le tšusumetso ea tekanyo e lekanang ea tsoekere.
Mohlala, ligrama tse 100 tsa buckwheat e omeletseng e na le ligrama tse mashome a supileng tsa lik'habohaedreite. Ka mantsoe a mang, ha motho a ja li-porridge tsa buckwheat tse entsoeng ka ligrama tse 100 tsa li-buckwheat tse omileng, motho o amohela ligrama tse mashome a supileng a metso e 'meli tsa nama ea nama. Lik'habohaedreite 'meleng oa motho li heletsoa ke li-enzyme ho tsoekere, e kenang maling a ka mpeng. Lenane la glycemic la buckwheat ke 45. Sena se bolela hore ho tsoa ho ligrama tse 72 tsa nama ea nama ea nama ea kolobe e fumanoeng ho buckwheat kamora lihora tse peli, 72 x 0,45 = ligrose tse 32,4 tsa tsoekere e tla fumanoa maling. Ka mantsoe a mang, ho sebelisa ligrama tse 100 tsa buckwheat kamora lihora tse peli ho tla lebisa phetohong e ts'oanang ea tsoekere ea mali joalo ka ho ja ligrose tse 32,4 tsa tsoekere. Palo ena e thusa ho tseba hore na lijo tse itseng tsa glycemic ke eng.
Lihlahisoa tse ling tse eketsang tsoekere ea mali li hlahisoa tafoleng. Joalokaha u bona ho tsoa ka har'a litaba tsa eona, batho ba fetisitseng letšoao lena ba lokela ho ja lijo tse nang le lik'habohaedreite tse ngata 'me ba rate meroho e sa tsoakoang e sa futhumatsoang.
U ka fumana leseli le eketsehileng mabapi le lihlahisoa tse phahameng tsa tsoekere videong e ka tlase:
Ke eng se sa khoneheng ho lefu la tsoekere
Ho etsa liqeto tse tobileng mabapi le ho eketsa tsoekere ea mali, re ile ra arola lihlahisoa ka lihlopha 'me ra etsa lethathamo:
- Lihlahisoa tse fapaneng tsa bakery le confectionery, phofo ea koro e halikiloeng ea linaha tse phahameng ka ho fetisisa, likuku, li-pastry, jj
- Paseka e tsoang limeleng tse phahameng ka ho fetisisa tsa koro, li-noodle, vermicelli.
- Joala le biri
- Soda le tsoekere.
- Litapole hoo e ka bang ka mefuta eohle ea tsona: e halikiloeng, e halikiloeng le liphooko, e phehiloeng.
- Meroho e phehiloeng: lihoete, linaoa, mokopu.
- Lithollo le lijo-thollo: semolina, raese, nyalothe le koro.
- Lijo tse potlakileng ka mefuta eohle le lipontšo.
- Litholoana tse omisitsoeng: morara o omisitsoeng le mehla.
- Litholoana tse monate: mango, papaya, libanana, phaenapole, melon le melon.
- Lijo tse mafura: mayonnaise, squash caviar, lijana tse halikiloeng ka oli e ngata.
Lijo tse ka nooeng ka tsoekere tse lekaneng:
- Lihlahisoa tsa lebese tse nang le mafura a mangata: mefuta e mengata ea chisi, tranelate le botoro, tranelate e bolila le chisi ea cottage e fetang mafura a 15-20%.
- Litholoana: morara, li-cherries le li-cherries, liapole, morara, kiwi, persimmons.
- Litholoana tse ncha le tse pepesitsoeng le lero la monokotsoai.
- Meroho e halikiloeng le e halikiloeng ka letsoai le litholoana.
- Nama e mafura le tlhapi, caviar.
- Lihlahisoa tsa nama tse nang le mafura a mangata: li-pastes, lisoseji, soseji, lijo tse ka makotong, likerese, chop, ham le ba bang.
- Lero la tamati, li-beet le tamati e ncha.
- Linaoa (khauta le botala).
- Lijo-thollo: oatmeal, harese, buckwheat, harese, raese e sootho.
- Rye le tse ling lijo-thollo tse felletseng (ka ho khetheha ha li na tomoso).
- Ehe yolk.
Batho ba ka ja eng ka tsoekere e phahameng?
Litsebi li bitsa lihlahisoa tse latelang:
- Mefuta e fapaneng ea hop: hop e tšoeu, Brussels ea hlaha, kholifulawa, broccoli.
- Lettuce la makhasi.
- Meroho: likomkomere, li-eggplant, pepere e tala ea bell, celery.
- Li-soya, lens.
- Litholoana: liapole, liapole, litholoana tsa morara, fragole, li-blueberries, li-blackberry, li-cherries le li-raspberries, linoko le meroho le litholoana tse ling tse ngata li eketsa tsoekere ea mali hanyane.
Na fructose ke sera se patiloeng?
Hape na u nka fructose e le karolo ea bohlokoa ea phepo e nepahetseng? Mabenkeleng a maholo, mabenkeleng a inthaneteng, mabenkeleng a eco ... E, hohle ho na le lisebelisoa tsa lihlahisoa tsa lijo ka fructose mme ehlile, e na le tlhaiso. Fructose ha e hlile ha e bake karabelo ea insulin, ke hore, ha e eketse boemo ba tsoekere le insulin ea mali, leha e le tsoekere ho feta tsoekere. Empa mahlale ha a eme mme lithuto tse ngata li bontša hore mmele oa rona o bonoa e le ntho e chefo! Le eona, ho fapana le tsoekere, ha e sebelisoe ke mesifa, bokong le litho tse ling, empa e romeloa ka ho toba sebeteng, moo e tšeloang matla le ho pepesetsoa teng.
Ka mokhoa o feteletseng oa fructose (mme mohloli ha se lihlahisoa tse khethehileng feela, empa litholoana, litholoana tse omisitsoeng, mahe a linotsi!):
- karolo e 'ngoe ea eona e fetoha uric acid, e eketsang boemo bohle ba uric acid maling le e lebisang kholong ea gout,
- botenya ba sebete bo hlaha. Haholo-holo e bonahala ka ho hlaka ho ultrasound - echogenicity ea sebete,
- e mpefatsa ho hanyetsa insulin mme e lebisa ho lefu la tsoekere,
- fructose e fetoloa ka potlako ho ba mafura ho feta tsoekere.
Re akaretsa: ho fokotsa sekhahla sa uric acid le mafura a sebete, o hloka ho fokotsa lijo tse nang le fructose mme o se ke oa li sebelisa e le sopho. Ha ho na kotsi ho 'mele ka letsatsi, o ka ja litholoana tse fetang 300 tsa litholoana.