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, oregano5GI
Lettuce la makhasi9GI
Moeletsi10GI
Spinach15GI
Soya15GI
Tofu15GI
Rhubarb15GI
Likomkomere tse khaotsoeng15GI
Litapole15GI
Mehloaare15GI
Leek15GI
Pesto15GI
Eiee15GI
Li-mushroom15GI
Khemere15GI
Asparagus15GI
Hazelnuts, linate tsa phaene, pistachios15GI
Kokonate e ncha15GI
Pepere ea Chili15GI
Kholifolaoa15GI
Brussels ea hlaha15GI
Lekala15GI
Celery15GI
Cashew15GI
Hop15GI
Broccoli15GI
Lialmonde15GI
Soy yogurt20GI
Eggplant20GI
Artichoke20GI
Peanut Butter (Tsoekere e Tsoekere)20GI
Gooseberry25GI
Lipeo tsa mokopu25GI
Meroho25GI
Soya phofo25GI
Currant e khubelu25GI
Li-raspberries tse ncha25GI
Lihoete tsa Khauta25GI
Lirosa tse tala25GI
Cherry25GI
Bbb25GI
Tangerine e ncha30GI
Litholoana tsa Passion30GI
Lebese (litaba life kapa life tsa mafura)30GI
Lebese la almond30GI
Chokolete e lefifi (e fetang 70%)30GI
Blueberries, lingonberries, Blueberries30GI
Lelli tsa lamunu30GI
Chese e se nang mafura e ngata30GI
Nyanya (ncha)30GI
Perela e ncha30GI
Jam (ntle le tsoekere)30GI
Li-beet tse ncha30GI
Lihoete tse ncha30GI
Garlic30GI
Lierekisi tse tala30GI
Litholoana tsa morara tse sa tsoa khuoa30GI
Lils tsa brown30GI
Apricot e ncha30GI
Lebese le futhumetseng30GI
Tomoso31GI
Lero la tamati33GI
Perekisi e ncha34GI
Kharenate34GI
Nectarine e ncha34GI
Linaoa34GI
Yogurt ea tlhaho e se nang mafura35GI
Fora ea folaxe35GI
Phofo ea pea35GI
Soy Sauce (Tsoekere ea Tsoekere)35GI
Quince e ncha35GI
New plum35GI
Orange e sa tsoakoang35GI
Sesame peo35GI
Li-noodle tsa China le vermicelli35GI
Lierekisi tse ncha tse tala35GI
, Tomate e omisitsoeng35GI
Dijon mosetareta35GI
Apole e ncha35GI
Likhoho35GI
Rosa (e ntšo) raese35GI
Li-Prunes40GI
Liapolekose tse omisitsoeng40GI
Carrot Juice (Tsoekere e sa lefelloeng)40GI
Al dente e phehiloeng bijoux40GI
Lifeiga tse omisitsoeng40GI
Buckwheat40GI
Rye phofo40GI
Lijo-thollo tse felletseng (phofo, lijo tsa hoseng, bohobe)43GI
Orange e sa tsoakoang45GI
Phofo ea oat45GI
Morara45GI
Kokonate45GI
Basmati brown Rice45GI
Li-peas tse tala tse tala45GI
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 sootho50GI
Persimmon50GI
Mango50GI
Lischee50GI
Tsoekere ea Pineapple e se nang tsoekere50GI
Kiwi50GI
Jusi ea Cranberry (mahala tsoekere)50GI
Raese ea Basmati50GI
Liperekisi tse sa sebetseng55GI
Bulgur55GI
Mosetareta55GI
Ketchup55GI
Lero la morara (Tsoekere e sa lefelloeng)55GI
Poone e Monate57GI
Arab pita57GI
Papaya ncha59GI
Phofo ea Cocoa (e nang le tsoekere)60GI
Oatmeal60GI
Melon60GI
Raese e telele ea mabele60GI
Chisi60GI
Banana60GI
Meroho e Kokolitsoeng ea Wheat63GI
Bohobe bo felletseng65GI
Potato e Monate (Potato e Monate)65GI
Jacket e phehiloeng litapole65GI
Bohobe ba Rye65GI
Maple sirapo65GI
Mopresidente65GI
Pineapple e sa sebetsoang65GI
Marmalade65GI
Bohobe bo bobebe bo botala65GI
Li-Beets (phehiloeng kapa sechu)65GI
Lero la Orange65GI
Institution oatmeal66GI
Phaenapole e ncha66GI
Koro ea phofo69GI

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

Manka70GI
Couscous70GI
Tsoekere e tšoeu70GI
Tsoekere e sootho70GI
Pearl harese70GI
Soft Wheat Noodles70GI
Chokoleti ea lebese70GI
Millet71GI
Baguette ba Sefora75GI
Lebone75GI
Mokopu75GI
Muesli ka linate le morara o omisitsoeng80GI
Cracker80GI
Li-popcorn tse sa koaeloang letho85GI
Li-flakes tsa poone85GI
Hamburger Buns85GI
Lihoete (phehiloeng kapa sechu)85GI
White (e khangoang) raese90GI
Gluten e Bolo e Lesoeu90GI
Liapricots tse sa hlatsoitsoeng91GI
Li-noodle tsa morara92GI
Litapole tse halikiloeng95GI
Litapole tse phehiloeng95GI
Rutabaga99GI
Toast e tšoeu100GI
Starch e fetotsoeng100GI
Glucose100GI
Matsatsi103GI
Biri110GI

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:

  1. 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,
  2. 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:

  1. esita le kamora ho phekoloa ka mocheso, meroho ena e boloka livithamini le liminerale tse ngata,
  2. ho tsebahala ho ntlafatsa takatso ea lijo,
  3. e na le phello e molemo tsamaisong ea tšilo ea lijo,
  4. ho khelosa chefo ea joala 'meleng.
  5. 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:

  1. likomkomere tse peli tse thonakaneng kapa tse khahlang,
  2. li-champignon tse ncha - ligrama tse 350,
  3. onion e le 'ngoe
  4. chisi e thata e nang le mafura a tlase haholo - ligrama tse 200,
  5. meroho e mengata (dill, parsley),
  6. khaba ea oli e hloekisitsoeng ea meroho,
  7. tranelate e nang le mafura a 15% - 40 milliliters,
  8. tablespoons tse tharo tsa mosetareta,
  9. 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.

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