Lenane la Glycemic

Index ea glycemic (GI) ke sesupo sa sekhahla sa ho phatloha ha sehlahisoa leha e le 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 sebui (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. Ebile, 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.

Lijo tse phahameng tsa GI - oache ea alamo ea insulin

Lijo tse nang le index e phahameng ea glycemic, e kenang 'meleng, li kenngoa ka potlako' me li eketsa tsoekere ea mali, li susumetsa manyeme bakeng sa tokollo e matla ea insulin.

Insulin eona eona e etsa mosebetsi o latelang: pele, e fana ka tsoekere e "feteletseng" e maling ka ho lekana likarolong tsohle tsa 'mele, e e fetolela karolo e itseng ea mafura - mofuta oa matla "pokellong". Taba ea bobeli, ho mamela tšibollo ea matla a tlhaho ea ho boloka matla 'meleng, ho thibela ho bola ha mafura a seng a ntse a le teng' meleng ho khutlela tsoekere.

Ka puo ea tšoantšetso, insulin ke mohoebi ea thata le ea thata ea shebileng ts'ebeliso ea matla a ho boloka matla 'meleng oa rona (le - mafura a ikhethileng). Ka boithatelo o kenya letsoho ho bokelleng mafura, mme o etsa tsohle ho netefatsa hore ts'ebetso ena ha e tsamaele ka lehlakoreng le fapaneng - ha mafura a fetoha glucose mme a cha, a fa 'mele matla ao a a hlokang ho phela.

Kahoo, haeba lijo tsa hau tsa ka mehla li na le lijo tse nang le index e phahameng ea glycemic, ho bolelang hore ho lokolloa ha insulin ea mmele ho hlaha 'meleng oa hau khafetsa le khafetsa, ha ho na monyetla oa hore o tla hlola o theoha' meleng. Ho fapana le moo, o tla tsoela pele ho nona ka mokhoa o hlophisehileng letsatsi le letsatsi ho fihlela o fetola lijo.

Ho insulin "ho robala"

Lijo tse nang le index ea glycemic e itekanetseng le e tlaase li chekoa ka nako e telele, li robeha butle butle mme li batla li sa bake tsoekere ea mali. Sena se bolela hore insulin ea hormone ha e bontše cheseho ea eona ea tlhaho ho bokelleng ha mafura.

Kahoo, haeba u leka ho theola boima ba 'mele kapa ho boloka boima ba hau bo ntseng bo le teng, leka ho khetha lihlahisoa tse nang le GI e tloaelehileng le e tlaase bakeng sa lijo tsa hau tsa letsatsi le letsatsi. Ha lijo tse phahameng tsa GI li tlohella e le baeti ba sa tloaelehang tafoleng ea hau.

Index ea Glycemic: Lethathamo la Lihlahisoa

Hopola hore maemo ke phokotso ea glucose le index ea ho monya e lekanang le 100. Ho makatsang ke hore ho na le lihlahisoa tse senyehang kapele le ho feta - mohlala, biri kapa mehla. Leha ho le joalo, haeba sepheo sa hau ke ho lahleheloa ke liponto tse eketsehileng, o hloka ho bokella lijo tsa hau tsa letsatsi le letsatsi lijong tse nang le index e tlase kapa e bohareng ea glycemic.

Tlhokomeliso: Tafole e bonts'a litekanyetso tse bohareng, ntle le ho ela hloko litšobotsi tsa ho hlophisoa ha sehlahisoa, tekanyo ea ho butsoa le maemo a mang.

Lijo tse nang le index e phahameng ea glycemic (GI = 70 ho ea holimo)

GI Biri110 Matsatsi103 Glucose100 Starch e fetotsoeng100 Toast e tšoeu100 Rutabaga99 Li-bunter95 Litapole tse phehiloeng95 Litapole tse halikiloeng95 Litapole casserole95 Li-noodle tsa morara92 Liapricots tse sa hlatsoitsoeng91 Gluten e Bolo e Lesoeu90 White (e khangoang) raese90 Lihoete (phehiloeng kapa sechu)85 Hamburger Buns85 Li-flakes tsa poone85 Li-popcorn tse sa koaeloang letho85 Milk Rice Pudding85 Litapole tse khotliloeng83 Cracker80 Muesli ka linate le morara o omisitsoeng80 Donut e monate76 Mokopu75 Lebone75 Baguette ba Sefora75 Rice porridge ka lebese75 Lasagna (ho tloha koro e bonolo)75 Li-waffles tse sa koaeloang letho75 Millet71 Sebaka sa chokolete ("Mars", "Snickers", "Twix" le tse ling)70 Chokoleti ea lebese70 Tsoekere e tsoekere (Coca-Cola, Pepsi-Cola le tse ling)70 Se-Croissant70 Soft Wheat Noodles70 Pearl harese70 Lithane tsa litapole70 Risotto le raese e tšoeu70 Tsoekere e sootho70 Tsoekere e tšoeu70 Couscous70 Manka70

Lijo tse nang le index ea glycemic e tloaelehileng (GI = 50 ho isa ho 69)

GI Koro ea phofo69 Phaenapole e ncha66 Institution oatmeal66 Lero la Orange65 Jam65 Li-Beets (phehiloeng kapa sechu)65 Bohobe bo bobebe bo botala65 Marmalade65 Granola le tsoekere65 Pineapple e sa sebetsoang65 Mopresidente65 Maple sirapo65 Bohobe ba Rye65 Jacket e phehiloeng litapole65 Sorbet65 Potato e Monate (Potato e Monate)65 Bohobe bohle ba lijo-thollo65 Meroho e phehiloeng65 Macaroni le Cheese64 Meroho e Kokolitsoeng ea Wheat63 Likotoana tsa phofo ea phofo62 Hloeka hlama ea pizza le tamati le chisi61 Banana60 Chisi60 Ice cream (ka tsoekere e ekelitsoeng)60 Raese e telele ea mabele60 Lasagna60 Mayonnaise ea indasteri60 Melon60 Oatmeal60 Phofo ea Cocoa (e nang le tsoekere)60 Papaya ncha59 Arab pita57 Poone e Monate57 Lero la morara (Tsoekere e sa lefelloeng)55 Ketchup55 Mosetareta55 Spaghetti55 Sushi55 Bulgur55 Liperekisi tse sa sebetseng55 Li-cookie tse khutšoane55 Raese ea Basmati50 Jusi ea Cranberry (mahala tsoekere)50 Kiwi50 Tsoekere ea Pineapple e se nang tsoekere50 Lischee50 Mango50 Persimmon50 Khoho e sootho e sootho50 Apple lero (tsoekere e sa lefelloeng)50

Lijo tse nang le index ea glycemic e tlase (GI = 49 le ka tlase)

GI Cranberries (e ncha kapa e leqhoa)47 Jusi ea morara (ntle le tsoekere)45 Li-peas tse tala tse tala45 Basmati brown Rice45 Kokonate45 Morara45 Orange e sa tsoakoang45 Totong eohle45 Lijo tsa hoseng tse phehiloeng ka lijo-thollo (ntle le tsoekere le mahe a linotsi)43 Buckwheat40 Lifeiga tse omisitsoeng40 Al dente e phehiloeng bijoux40 Carrot Juice (Tsoekere e sa lefelloeng)40 Liapolekose tse omisitsoeng40 Prunes40 Rosa (e ntšo) raese35 Likhoho35 Apole e ncha35 Nama ea Bean35 Dijon mosetareta35 , Tomate e omisitsoeng34 Lierekisi tse ncha tse tala35 Li-noodle tsa China le vermicelli35 Sesame peo35 Orange e sa tsoakoang35 New plum35 Quince e ncha35 Soy Sauce (Tsoekere ea Tsoekere)35 Yogurt ea tlhaho e se nang mafura35 Fragose ice cream35 Linaoa34 Nectarine e ncha34 Kharenate34 Perekisi e ncha34 Compote (mahala tsoekere)34 Lero la tamati33 Tomoso31 Lebese le futhumetseng30 Apricot e ncha30 Lils tsa brown30 Litholoana tsa morara tse sa tsoa khuoa30 Lierekisi tse tala30 Garlic30 Lihoete tse ncha30 Li-beet tse ncha30 Jam (ntle le tsoekere)30 Perela e ncha30 Nyanya (ncha)30 Chese e se nang mafura e ngata30 Lelli tsa lamunu30 Blueberries, lingonberries, Blueberries30 Chokolete e lefifi (cocoa e fetang 70%)30 Lebese la almond30 Lebese (litaba life kapa life tsa mafura)30 Litholoana tsa Passion30 Tangerine e ncha30 Bbb20 Cherry25 Lirosa tse tala25 Lihoete tsa Khauta25 Li-raspberries tse ncha25 Currant e khubelu25 Soya phofo25 Meroho25 Lipeo tsa mokopu25 Gooseberry25 Peanut Butter (Tsoekere e Tsoekere)20 Artichoke20 Eggplant20 Soy yogurt20 Lialmonde15 Broccoli15 Hop15 Cashew15 Celery15 Lekala15 Brussels ea hlaha15 Kholifolaoa15 Pepere ea Chili15 Kokonate e ncha15 Li-Hazelnuts, linate tsa phaena, pistachios, walnuts15 Asparagus15 Khemere15 Li-mushroom15 Squash15 Eiee15 Pesto15 Leek15 Mehloaare15 Litapole15 Likomkomere tse khaotsoang le tse khotsoang15 Rhubarb15 Tofu (bean curd)15 Soya15 Spinach15 Moeletsi10 Lettuce la makhasi9 Parsley, basil, vanillin, sinamone, oregano5

Haeba u maketse hore tafole ea glycemic index ha e na lihlahisoa tsa nama, le tlhapi, likhoho, mahe le lihlahisoa tse ling tsa protheine, hopola hore: index ea glycemic ke sesupo sa hore na sehlahisoa se nang le lik'habohaedreite se ohla ho fihlela glucose. Lihlahisoa tsa liprotheine, joalo ka mefuta eohle ea nama, tlhapi, likhoho, hammoho le mahe, li batla li se na lik'habohaedreite. Kahoo index ea bona ea glycemic ke zero.

Kahoo, haeba u batla ho theola boima ba 'mele, phepo ea hau e nepahetseng e tla be e kopanya lijo tsa protheine le lijo tse nang le index e tlase ea glycemic. Ha e le hantle, lijo tse ngata tsa protheine li thehiloe molaomong ona.

Lenane la glycemic ke eng?

Glycemic index (GI) ke selekane sa maemo se bonts'ang hore na lik'habohaedreite tse fumanehang lijong li kenngoa ke 'mele' me li eketsa tsoekere ea mali. Lenane la glycemic index le na le likarolo tse lekholo, moo 0 e leng bonyane, 100 e leng boholo. Pele, khopolo e ile ea hlahisoa bakeng sa lefu la tsoekere, empa e se e sebelisoa haholo ho supa melemo ea phepo e nepahetseng.

Lijo tse nang le index e tlase ea glycemic ke mohlala oa lik'habohaedreite tse rarahaneng tseo butle-butle li fanang ka matla ho 'mele - ha e le hantle, li thusa ho sebetsana ka katleho le tlala. Ho fapana le moo, lijo tse nang le GI e phahameng (haholo tsoekere, liswiti le phofo e tšoeu) ke lik'habohaedreite tse potlakileng - tšebeliso ea tsona e ngata e tsamaisana haholo le ho fumana boima bo feteletseng.

Hlokomela hore GI ha e amahane le lihlahisoa tsa khalori ea lijo. Mohlala, lihoete le raese e tšoeu li na le index ea glycemic e ts'oanang - leha ho le joalo, litaba tse felletseng tsa lik'habohaedreite ho tsona (mme ka hona, KBZhU) li fapane haholo. Ke feela lebelo leo matla a lik'habohaedreite tse fumanehang lijong a amoheloang ke 'mele - empa eseng mabapi le matla a ho qetela.

Kotsi ea Lihlahisoa tse phahameng tsa GI

Liphuputso tse ngata tsa saense li bontša hore tšebeliso ea kamehla ea lik'habohaedreite tse nang le index e phahameng ea glycemic e sitisa mekhoa ea metabolic 'meleng. Li-carbohydrate tse potlakileng li ama boemo ba insulin le tsoekere ea mali, li baka maikutlo a sa foleng a tlala le ho etsa hore ho be le li-depositi tsa mafura libakeng tsa mathata (haholo-holo ka mpeng).

Haeba motho e mong le e mong halofo ea hae a ja lijo tse nang le GI e ngata (tee e nang le tsoekere, bun, likuku, lipompong, litholoana), boemo ba tsoekere maling bo lula bo phahame ka linako tsohle. Ho arabela 'mele ona ho qala ho hlahisa insulin e nyane le e fokolang - ka lebaka leo, metabolism e ea senyeha. Qetellong, sena se ka lebisa kholong ea lefu la tsoekere. Ke ka lebaka leo lijo leha e le life bakeng sa ho theola boima ba 'mele li qalang ka ho hana lipompong le lijo tse se nang setlolo.

Index ea Sehlahisoa sa Glycemic: Litau

Qetellong ea sengoloa sena ho na le litafole tsa lijo tse matla haholo tsa nama ea nama ea nama ea kolobe e hlophisitsoeng ka index ea bona ea glycemic. Hlokomela hore lipalo tsa 'nete tsa GI ea lijo tse itseng (mme, haholo-holo, sejo se phethellelitsoeng se nang le motsoako) se ka fapana le se bontšitsoeng lenaneng. Ho tlameha ho utloisisoa hore lipalo tsa tabular li boholo bo boholo ebile li bontša haholo.

Har'a lintho tse ling, khopolo ea glycemic index ka ho felletseng ha e nahane ka metabolism ea motho ea itseng le sebopeho sa hae sa 'mele. Mohlala, phepo e matla e nang le GI e phahameng e hlokahala bakeng sa baatlelete bakeng sa kholo ea mesifa e potlakileng, athe batho ba nang le lefu la tsoekere le batho ba batlang ho theola 'mele ba eletsoa hore ba tlohele lik'habohaedreite tse bonolo' me ba je feela lijo tse nang le GI e tlase.

Kotsi ea lik'habohaedreite tse potlakileng

Ka mantsoe a mang, ha se lijo ka boeona tse nang le index e phahameng ea "glycemic" (raese e tšoeu, bohobe le lik'habohaedreite tse ling tse potlakileng) tse kotsi, empa tšebeliso ea eona ka nako e fosahetseng ha e kotsi. Mohlala, hang kamora boikoetliso ba 'mele, lik'habohaedreite tse matlafatsang li tla tsoela' mele molemo, kaha matla a bona a tla fana ka tšusumetso e tobileng bakeng sa kholo ea mesifa le ho hlaphoheloa. Molao-motheo ona o thehiloe mosebetsing oa ba fumanang boima ba 'mele.

Leha ho le joalo, haeba u sebelisa lik'habohaedreite tse joalo ka tsela e sa sebetseng ea bophelo bo sa laoleheng le kamehla (mohlala, bareng ea chokolete ka pele ho TV kapa lijo tsa mantsiboea ka sekotlolo sa ice cream le cola e monate), 'mele o tla fetohela kapele molemong oa ho boloka matla a mangata mafura a' mele. Ntle le moo, ho tla itshetleha ka lipompong ka bongata le ka tsoekere ka ho khetheha.

Index ea Glycemic: Kakaretso

• Lenane la glycemic ke tšobotsi ea lihlahisoa tsa lijo tse nang le lik'habohaedreite, tseo qetellong li bolelang phello ea lijo tse itseng ho tsoekere e ntseng e eketseha ea mali.
• Taolo ea GI ea lijo e ea hlokahala haholo ho batho ba lefu la tsoekere, empa e tla ba molemo ho batho ba jang lijong le bakeng sa ho theola boima ba 'mele.
• Lijo tse phahameng tsa GI ke mehloli ea lik'habohaedreite tse potlakileng (tsoekere, pastries, mahe a linotsi, joalo-joalo).
• Lijo tse tlase tsa GI ke mehloli ea lik'habohaedreite tse liehang le fiber (lijo-thollo, meroho).

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