Mofuta oa 2 oa lefu la tsoekere: index ea glycemic ea sehlahisoa
Molemong oa batho ba nang le lefu la tsoekere, ho ile ha hlophisoa tafole e nang le indices ea glycemic. Ka thuso ea eona, o ka fumana sehlahisoa sa lithahasello kapele kapa khetha seo a lokelang ho se pheha sejana. Shebana le index ka lipontšo ho tloha holimo ho ea holimo - holimo ke lihlahisoa tsa tsoekere tse sebetsang ka ho fetisisa tse nang le index ea GI e tlase.
E ka tlase ha u e-ea molemo.
Maemo a tlase ke lihlahisoa tse hlokang ho tšoaroa ka hloko e khethehileng. Li ka jeoa, empa ha se hangata.
Hobaneng re hloka tafole ea index ea glycemic
Bakeng sa ba seng ba sa tsebe hore na glycemic index ke eng, e ea karolong e akaretsang. Ka tsela, li tla hlaha haufinyane, kapa mohlomong ka nako ea ha u bala, lingoliloeng tse bonolo haholoanyane tse nang le litafole tse ikhethileng li se li hlahile - tafole ea lihlahisoa tse nang le GI e tlase, GI e phahameng, tafole ea lijo-thollo, litholoana, jj. Ke tla leka ho tlatsa karolo ka hohle kamoo ho ka khonehang.
Ka bokhutšoanyane feela index ea glycemic - Sena ke sesupo sa sekhahla sa keketseho ea tsoekere maling ka mor'a ho ja sehlahisoa. Palo e kholo ea linomoro ke 100. Ena ke tsoekere e hloekileng.
Tsohle ho tloha ho 70 ho isa ho 100 ke letšoao le phahameng. Tsena ke li-chip, li-bar mekoallo le tse ling. U hloka ho ja lihlahisoa tse joalo ka seoelo kamoo o ka khonang, empa u se ke oa li khetholla ka ho felletseng. Hopola, ka phepo e nepahetseng, ho bohlokoa ho ja ka tekano, empa ka teka-tekano.
Ho tloha ho 50 (55) ho isa ho 69 ke kakaretso. E ne e kenyelletsa pasta, libanana le li-goodies tse ling tsa nama ea kolobe. Re ja lijo tse joalo ka lipalo tse hlakileng tsa likarolo tsa bohobe hoseng.
Khele, sebaka seo re se ratang ka ho fetisisa ho fihlela 50 (55) se tala. Ho na le lihlahisoa tsohle tsa tsoekere tse lumelloang le tse loketseng - meroho, monokotsoai, tofu ...
Boleng ba 50 (55) bo bonts'itsoe, hobane mehloli e fapaneng e na le litekanyetso tse fapaneng tsa moeli oa libaka tse tala.
Monate oa tafole ke bonolo ba eona. Ha ho hlokahale hore u bale letho, fumana sehlahisoa seo u se hlokang 'me u fumane hore na u tla pheha lijong tsa kajeno joang. Index e u lumella ho ntlafatsa phepo e nepahetseng.
Ho haelloa ke mokhoa
Ho joalo, li-indices tsa sehlahisoa ke litekanyetso tse hanyetsanang. Ka kopo hlokomela hore tafoleng ke boleng ba lihlahisoa tse tala. Nakong ea kalafo ea mocheso, GI ea phahama. Empa kaha ha ho motho ea ka balang indices hantle bakeng sa tekanyo e 'ngoe le e' ngoe ea ho pheha, joale ho se ho tsebahala le ho lekanya. Ke ka hona ke ratang ho laola likarolo tsa bohobe bo jeleng.
Lethathamo la lihlahisoa tse nang le li-indices tse tlase tsa glycemic
Parsley, basil, oregano | 5GI |
Lettuce la makhasi | 9GI |
Moeletsi | 10GI |
Spinach | 15GI |
Soya | 15GI |
Tofu | 15GI |
Rhubarb | 15GI |
Likomkomere tse khaotsoeng | 15GI |
Litapole | 15GI |
Mehloaare | 15GI |
Leek | 15GI |
Pesto | 15GI |
Eiee | 15GI |
Li-mushroom | 15GI |
Khemere | 15GI |
Asparagus | 15GI |
Hazelnuts, linate tsa phaene, pistachios | 15GI |
Kokonate e ncha | 15GI |
Pepere ea Chili | 15GI |
Kholifolaoa | 15GI |
Brussels ea hlaha | 15GI |
Lekala | 15GI |
Celery | 15GI |
Cashew | 15GI |
Hop | 15GI |
Broccoli | 15GI |
Lialmonde | 15GI |
Soy yogurt | 20GI |
Eggplant | 20GI |
Artichoke | 20GI |
Peanut Butter (Tsoekere e Tsoekere) | 20GI |
Gooseberry | 25GI |
Lipeo tsa mokopu | 25GI |
Meroho | 25GI |
Soya phofo | 25GI |
Currant e khubelu | 25GI |
Li-raspberries tse ncha | 25GI |
Lihoete tsa Khauta | 25GI |
Lirosa tse tala | 25GI |
Cherry | 25GI |
Bbb | 25GI |
Tangerine e ncha | 30GI |
Litholoana tsa Passion | 30GI |
Lebese (litaba life kapa life tsa mafura) | 30GI |
Lebese la almond | 30GI |
Chokolete e lefifi (e fetang 70%) | 30GI |
Blueberries, lingonberries, Blueberries | 30GI |
Lelli tsa lamunu | 30GI |
Chese e se nang mafura e ngata | 30GI |
Nyanya (ncha) | 30GI |
Perela e ncha | 30GI |
Jam (ntle le tsoekere) | 30GI |
Li-beet tse ncha | 30GI |
Lihoete tse ncha | 30GI |
Garlic | 30GI |
Lierekisi tse tala | 30GI |
Litholoana tsa morara tse sa tsoa khuoa | 30GI |
Lils tsa brown | 30GI |
Apricot e ncha | 30GI |
Lebese le futhumetseng | 30GI |
Tomoso | 31GI |
Lero la tamati | 33GI |
Perekisi e ncha | 34GI |
Kharenate | 34GI |
Nectarine e ncha | 34GI |
Linaoa | 34GI |
Yogurt ea tlhaho e se nang mafura | 35GI |
Fora ea folaxe | 35GI |
Phofo ea pea | 35GI |
Soy Sauce (Tsoekere ea Tsoekere) | 35GI |
Quince e ncha | 35GI |
New plum | 35GI |
Orange e sa tsoakoang | 35GI |
Sesame peo | 35GI |
Li-noodle tsa China le vermicelli | 35GI |
Lierekisi tse ncha tse tala | 35GI |
, Tomate e omisitsoeng | 35GI |
Dijon mosetareta | 35GI |
Apole e ncha | 35GI |
Likhoho | 35GI |
Rosa (e ntšo) raese | 35GI |
Li-Prunes | 40GI |
Liapolekose tse omisitsoeng | 40GI |
Carrot Juice (Tsoekere e sa lefelloeng) | 40GI |
Al dente e phehiloeng bijoux | 40GI |
Lifeiga tse omisitsoeng | 40GI |
Buckwheat | 40GI |
Rye phofo | 40GI |
Lijo-thollo tse felletseng (phofo, lijo tsa hoseng, bohobe) | 43GI |
Orange e sa tsoakoang | 45GI |
Phofo ea oat | 45GI |
Morara | 45GI |
Kokonate | 45GI |
Basmati brown Rice | 45GI |
Li-peas tse tala tse tala | 45GI |
Jusi ea morara (ntle le tsoekere) | 45GI |
Cranberries (e ncha kapa e leqhoa) | 47GI |
Tsena ke litholoana le meroho e tlaase ka tsoekere ebile e na le fiber e ngata. Hape tafoleng ena ho na le lihlahisoa tsa soya tse thehiloeng ho liprotheine tsa meroho.
Tafole ea Index ea Lihlahisoa
Apple lero (tsoekere e sa lefelloeng) | 50GI |
Khoho e sootho e sootho | 50GI |
Persimmon | 50GI |
Mango | 50GI |
Lischee | 50GI |
Tsoekere ea Pineapple e se nang tsoekere | 50GI |
Kiwi | 50GI |
Jusi ea Cranberry (mahala tsoekere) | 50GI |
Raese ea Basmati | 50GI |
Liperekisi tse sa sebetseng | 55GI |
Bulgur | 55GI |
Mosetareta | 55GI |
Ketchup | 55GI |
Lero la morara (Tsoekere e sa lefelloeng) | 55GI |
Poone e Monate | 57GI |
Arab pita | 57GI |
Papaya ncha | 59GI |
Phofo ea Cocoa (e nang le tsoekere) | 60GI |
Oatmeal | 60GI |
Melon | 60GI |
Raese e telele ea mabele | 60GI |
Chisi | 60GI |
Banana | 60GI |
Meroho e Kokolitsoeng ea Wheat | 63GI |
Bohobe bo felletseng | 65GI |
Potato e Monate (Potato e Monate) | 65GI |
Jacket e phehiloeng litapole | 65GI |
Bohobe ba Rye | 65GI |
Maple sirapo | 65GI |
Mopresidente | 65GI |
Pineapple e sa sebetsoang | 65GI |
Marmalade | 65GI |
Bohobe bo bobebe bo botala | 65GI |
Li-Beets (phehiloeng kapa sechu) | 65GI |
Lero la Orange | 65GI |
Institution oatmeal | 66GI |
Phaenapole e ncha | 66GI |
Koro ea phofo | 69GI |
Lihlahisoa tse nang le index ea karolelano li kenyelletsa litholoana le meroho tse monate. Haesita le bohobe ba lijo-thollo, lisoso le thepa e 'ngoe e ka makotikoti.
Tafole e Phahameng ea Lijo tsa Glycemic Index
Manka | 70GI |
Couscous | 70GI |
Tsoekere e tšoeu | 70GI |
Tsoekere e sootho | 70GI |
Pearl harese | 70GI |
Soft Wheat Noodles | 70GI |
Chokoleti ea lebese | 70GI |
Millet | 71GI |
Baguette ba Sefora | 75GI |
Lebone | 75GI |
Mokopu | 75GI |
Muesli ka linate le morara o omisitsoeng | 80GI |
Cracker | 80GI |
Li-popcorn tse sa koaeloang letho | 85GI |
Li-flakes tsa poone | 85GI |
Hamburger Buns | 85GI |
Lihoete (phehiloeng kapa sechu) | 85GI |
White (e khangoang) raese | 90GI |
Gluten e Bolo e Lesoeu | 90GI |
Liapricots tse sa hlatsoitsoeng | 91GI |
Li-noodle tsa morara | 92GI |
Litapole tse halikiloeng | 95GI |
Litapole tse phehiloeng | 95GI |
Rutabaga | 99GI |
Toast e tšoeu | 100GI |
Starch e fetotsoeng | 100GI |
Glucose | 100GI |
Matsatsi | 103GI |
Biri | 110GI |
Lijo tse phahameng tsa GI li kenyelletsa li-keke, liswiti, meroho le monokotsoai o mong.
Lenane la lijo la glycemic le tla thusa motho ea nang le lefu la tsoekere ho laola tsoekere ea hae hantle, 'me ka hona, phepo e nepahetseng.
Leka ho sebelisa lijo tse theko e tlaase haholo ho qoba li-glucose tsa hao maling.
Sebelisa lintlha tse tsoang tafoleng e le hore lijo tsa motho ea nang le lefu la tsoekere li lule li nepahetse.
Lenane la glycemic la pickles le tamati
Ho latela lijo tsa lefu la tsoekere, o tla tlameha ho khetha lijo le lino tse nang le letšoao la li unit tse ka bang 50. - Ja lijo tse nang le boleng bona ntle le tšabo, hobane khatello ea tsoekere maling e tla lula e sa fetohe, 'me e ke ke ea eketseha.
Meroho e mengata e na le GI ka har'a meeli e amohelehang. Leha ho le joalo, ho lokela ho hopoloa hore meroho e meng e khona ho eketsa boleng ba eona, ho latela kalafo ea mocheso. Mekhelo e joalo e kenyelletsa lihoete le li-beet, ha li phehiloe, li thibetsoe batho ba nang le mafu a endocrine, empa ka mokhoa o tala ba ka jeoa ntle le tšabo.
Ho hlahisitsoe tafole bakeng sa batho ba nang le lefu la tsoekere, moo ho hlahisitsoeng lenane la lihlahisoa tsa semela le liphoofolo, ho bonts'a GI. Ho boetse ho na le lijo le lino tse 'maloa tse nang le GI ea zero. Bohlokoa bo joalo bo shebahalang qalong bo ka khelosa bakuli. Khafetsa, index ea glycemic ea zero e hlaha ka har'a lijo tse nang le lik'hilojule tse ngata ebile li na le k'holeseterole e mpe, e leng kotsi haholo ho bakuli bohle ba nang le lefu la tsoekere la mofuta o fe kapa o fe.
Sekala se Arohanang sa Index:
- Litsi tse 0 - 50 - letšoao le tlase, lijo le lino tse joalo ke motheo oa lijo tsa lefu la tsoekere,
- Diyuniti tse 50 - 69 - ka karolelano, lihlahisoa tse joalo li lumelloa tafoleng e le mokhelo, eseng ho feta habeli ka beke,
- Litsi tse 70 le ka holimo - lijo le lino tse nang le lipontšo tse joalo li kotsi haholo, hobane li baka ho tsitsinyeha ho hoholo ha tsoekere ea mali mme li ka baka tsitsipano ea mokuli.
Likomkomere tse halikiloeng le tse khotsoeng li ke ke tsa fetola GI ea tsona haeba li ne li ka khangoa ntle le tsoekere. Meroho ena e na le meelelo e latelang:
- likomkomere li na le GI ea li-unit tse 15, boleng ba khalori ka ligrama tse 100 tsa sehlahisoa ke 15 kcal, palo ea likarolo tsa bohobe ke 0.17 XE,
- letšoao la glycemic la tamati e tla ba likarolo tse 10, boleng ba khalori ka ligrama tse 100 tsa sehlahisoa ke 20 kcal, mme palo ea likarolo tsa bohobe ke 0.33 XE.
Ho latela matšoao a ka holimo, re ka fihlela qeto ea hore likomkomere tse letsoai le tse khaotsoeng li ka kenyelletsoa ka mokhoa o sireletsehileng lijong tsa letsatsi le letsatsi tsa lefu la tsoekere.
Lihlahisoa tse joalo li ke ke tsa lematsa 'mele.
Melemo ea likomkomere tse khabisitsoeng
Likomkomere tse halikiloeng, joalo ka tamati, ke meroho e tsebahalang haholo, eseng feela ka lefu le "monate", empa le lijo tse reretsoeng ho theola boima ba 'mele. Ho hlokahala feela ho nahana hore mefuta ena ea meroho e ke ke ea jeoa ke motho e mong le e mong - ha e khothalletsoe basali ba baimana, le batho ba nang le bothata ba edema.
Li-pickles tsa lefu la tsoekere li na le molemo ka hore li na le fiber e ngata. E thibela nts'etsopele ea li-neoplasms tse mpe, e na le phello e ntle ts'ebetsong ea ts'ebetso ea mpa, e thibela ho sokela le ho tlosa chefo 'meleng.
Nakong ea ripening, lactic acid e thehoa likomkomere. Ka lehlakoreng le leng, e na le litlamorao tse mpe tsa likokoana-hloko tsa pathogenic ka mpeng ea mpa, hape e boetse e fokotsa khatello ea mali, ka lebaka la phallo ea mali e ntlafalitsoeng.
Kahoo, lintho tse latelang tsa bohlokoa li fumaneha ka ho nka litlolo:
- lactic acid
- li-antioxidants
- a iodine litareng
- tšepe
- magnesium
- calcium
- Vitamin A
- Li-vithamine tsa B,
- Vitamin C
- vithamine E
Li-antioxidants tse kenyellelitsoeng ho motsoako li liehisa ts'ebetso ea botsofali ea 'mele, li tlosa lintho tse kotsi le metsoako ho tsona. Likahare tse phahameng tsa vithamine C li matlafatsa sesole sa 'mele, li eketsa ho hanyetsa ha' mele ho libaktheria le tšoaetso ea methapo e mengata e fapaneng. Vitamin E e matlafatsa moriri le manala.
Haeba u ja likomkomere letsatsi le leng le le leng, joale o tla tlosa khaello ea iodine ka ho sa feleng, e leng se hlokahalang bakeng sa mafu afe kapa afe a amanang le tsamaiso ea endocrine.
Sebopeho se setle sa likomkomere, tseo liminerale li kopaneng hantle, li li lumella hore li anngoe hantle. Mohlala o makatsang oa sena ke magnesium le potasiamo, tseo hammoho li nang le phello e molemo ts'ebetsong ea pelo le methapo.
Ntle le tse boletsoeng ka holimo, li-pickles tsa mofuta oa 2 le lefu la tsoekere la 1 li na le melemo e latelang 'meleng:
- esita le kamora ho phekoloa ka mocheso, meroho ena e boloka livithamini le liminerale tse ngata,
- ho tsebahala ho ntlafatsa takatso ea lijo,
- e na le phello e molemo tsamaisong ea tšilo ea lijo,
- ho khelosa chefo ea joala 'meleng.
- ka lebaka la ho sokela ha fiber.
Empa u lokela ho nahana ka lintlha tse ling tse mpe tse tsoang ho tšebeliso ea litlolo. Li ka etsahala ha feela ho ja ho feta tekano:
- asiti ea acetic e na le tšusumetso e mpe enamel ea meno,
- likomkomere ha li khothalletsoe mafu a liphio le sebete,
- ka lebaka la litatso tsa bona tse ikhethang, ba ka eketsa takatso ea lijo, e leng se sa rateheng haholo ho batho ba nang le boima ba 'mele bo feteletseng.
Ka kakaretso, likomkomere li loketse e le sehlahisoa se lumelletsoeng sa lijo. Li lumelloa ho ja letsatsi le letsatsi, ka tekanyo e sa feteng ligrama tse 300.
Liphetoho tsa Lijo tsa lefu la tsoekere
Li-pickles ke e 'ngoe ea metsoako e tloaelehileng lisalate. Li boetse li eketsoa lithutong tsa pele, joalo ka hodgepodge. Haeba thupelo ea pele e fuoa li-pickles, ho bohlokoa hore u e phehe ka metsi kapa moro oa bobeli o se nang mafura ntle le ho li halika.
Risepe e bonolo ka ho fetisisa ea salate, e sebelisoang e le keketso ea sejana sa bobeli, e hlophisitsoe ha bobebe. Hoa hlokahala ho nka likomkomere tse 'maloa ebe u li khaola likotoana tsa halofo, khabeloa lieie e tala. Kenya li-champignon tse halikiloeng kapa tse halikiloeng, tse halikiloeng ka linoko, li-mushroom tse ling lia lumelloa. Nako ea salate ka oli ea mohloaare ebe o e silila ka pepere e ntšo.
Se ke oa tšaba ho sebelisa li-mushroom ho risepe ena. Kaofela ha tsona li na le index e tlase, hangata e sa feteng 35 unit. Bakeng sa refueling, u ke ke ua nka feela oli e tloaelehileng ea mohloaare, empa le oli e tlatsitsoeng ka litlama tseo u li ratang haholo. Ho etsa sena, litlama tse omisitsoeng, konofolo le pepere e chesang li kenngoa ka sejaneng sa khalase se nang le oli, mme ntho e ngoe le e ngoe e kenngoa bonyane lihora tse 24 sebakeng se lefifi le se phodileng. Moaparo o joalo oa oli o tla eketsa tatso e ikhethang lijana life kapa life.
Ka li-pickles, o ka pheha salate e rarahaneng haholoanyane, e tla khabisa tafole efe kapa efe ea matsatsi a phomolo. Hopola molao o le mong feela oa bohlokoa ka ho pheha salate ka litlolo - li hloka ho kenngoa bonyane lihora tse 'maloa sehatsetsing.
Sopho e joalo e tla khabisa lenane la feshene bakeng sa batho ba tsoekere mme e khahla moeti leha e le ofe.
Lithako tse latelang lia hlokahala bakeng sa salate ea Caprice:
- likomkomere tse peli tse thonakaneng kapa tse khahlang,
- li-champignon tse ncha - ligrama tse 350,
- onion e le 'ngoe
- chisi e thata e nang le mafura a tlase haholo - ligrama tse 200,
- meroho e mengata (dill, parsley),
- khaba ea oli e hloekisitsoeng ea meroho,
- tranelate e nang le mafura a 15% - 40 milliliters,
- tablespoons tse tharo tsa mosetareta,
- tablespoons tse tharo tsa tranelate e nang le mafura a tlase.
Khaola lieiee ka li-cubes tse nyane ebe u li kenya ka pane, e belise ka mocheso o mahareng, e hlohlelletsa nako le nako, metsotso e meraro. Kamora ho tšela li-mushroom tse khaotsoeng ka linoko, letsoai le pepere, kopanya le ho qhekella metsotso e 10 ho isa ho e 15, ho fihlela li-mushroom li se li loketse. Fetisetsa meroho ka sekotlolo sa salate. Kenya litlolo tse khabeloang hantle, tranelate, mosetareta le tranelate e bolila, hammoho le likomkomere tsa julienne.
Kopanya tsohle ka botlalo. Grate chisi le fafatsa salate ho eona. Tšela sejana ka sehatsetsing bonyane lihora tse tharo. Tekanyo ea letsatsi le letsatsi ea salate ea lefu la tsoekere ha ea lokela ho feta ligrama tse 250.
Litlhahiso tse akaretsang tsa phepo e nepahetseng
Joalokaha ho hlalositsoe pejana, lijo le lino bakeng sa batho ba nang le lefu la tsoekere ba lokela ho ba le index e tlase le khalori e tlase. Empa ha se sena feela ke karolo ea kalafo ea ho ja. Ho bohlokoa ho boloka melao-motheo ea ho ja lijo ka bobona.
Kahoo, lijo li lokela ho fapana bakeng sa ho khotsofatsa mmele ka livithamini le liminerale tse fapaneng letsatsi le letsatsi. U lokela ho ja bonyane makhetlo a mahlano ka letsatsi, empa eseng ho feta tse tšeletseng, haholo-holo ka linako tse ling.
Hoseng, ho molemo haholo ho ja litholoana, empa lijo tsa ho qetela li lokela ho ba bonolo. Khetho e ntle e ne e tla ba khalase ea sehlahisoa sefe kapa sefe sa lebese se bolila se nang le mafura (kefir, lebese le halikiloeng le halikiloeng, ka yogurt) kapa chisi e nang le mafura a fokolang.
Ka mor'a melao-motheo ea phepo e nepahetseng ho lefu la tsoekere, mokuli o tla khona ho laola khatello ea tsoekere ea mali ntle le lithethefatsi le liente.
Video e sehloohong sena e bua ka melemo ea litlolo.