Glycemic Index Diet: Lenane la Lihlahisoa tsa Beke le beke

Har'a lits'ebetso tsohle tsa phepo e thusang ho theola boima ba 'mele, litsebi tsa phepo e totobatsa ho ja glycemic index e le e' ngoe ea tse sebetsang ka ho fetisisa, tse se nang kotsi ebile e loketseng ba bangata. Ka mokhoa o nepahetseng oa ho theola boima ba 'mele ka taolo ea GI, tahlehelo ea mafura a mangata e ka etsahala ntle le ho bolaoa ke tlala le kotsi ea' mele ka kakaretso.

HABOHLOKOA HO TSEBA! Le lefu la tsoekere le tsoetseng pele le ka phekoloa lapeng, ntle le ho buuoa kapa lipetlele. Bala feela seo Marina Vladimirovna a se buang. bala litlhahiso.

Melao-motheo ea lijo

Lenane la glycemic ke sesupo se lekanyang karabelo ea 'mele oa motho ho ja lihlahisoa le ho supa phetoho ho palo ea tsoekere maling. Lihlahisoa ka seng lijong li na le GI ea eona, ho tloha ho 0 ho isa ho 100 (100 ke sesupo sa phello ea tsoekere e hloekileng). Li-carbohydrate li na le boleng bo phahameng ka ho fetisisa ba GI. Hypoglycemic phepo e kenyelletsa ho hanyetsa lik'habohaedreine tse “potlakileng” le ho li nkela tse butle butle. Palo ea lijo tsa liprotheine lijong e sa lekanyetsoa, ​​hobane GI ea lihlahisoa tsa protheine e 0.

Tsoekere e fokotseha hang-hang! Lefu la tsoekere ha nako e ntse e tsamaea le lona le ka lebisa ho letšoele la maloetse, a kang mathata a pono, maemo a letlalo le moriri, liso, maloetse a mokokotlo esita le hlahala ea mofets'e! Batho ba ile ba ruta boiphihlelo bo bohloko ho fetolela maemo a bona a tsoekere. bala ho tsoela pele.

Har'a melao-motheo ea phepo:

• Lijo tse nang le index ea glycemic ka tlase ho 70 li a ja lijong.
• Lijo li lokela ho ba khafetsa, ka likarolo tse nyane (ka ho nepahala - lijong tse 5-6 ka letsatsi).
• Likahare tsa khalori li ke ke tsa laoloa, empa ho latela maemo a lijo, lijo tsa mantsiboea li lokela ho ba bonolo ho feta lijo tsa hoseng.
• Ho ja lijo tsa mantsiboea ho khothalletsoa lihora tse 2-3 pele o robala.
• Etsa bonnete ba hore o noa bonyane lilitha tse peli tsa metsi a hloekileng nakong ea letsatsi.
• Mokhoa oa ho pheha oa pheha, ho pheha, ho baka. O ka se khone.

Mehato ea phepelo ea index ea glycemic

Lijo tse fokolang tsa glycemic li arotsoe ka:

1. Lijo tsa index ea glycemic e bolela ho chesa mafura a mangata.

Boholo ba mafura a tukang. Nakong ena, e lumelloa ho ja lijo tse lokiselitsoeng ho tsoa lijong tse nang le index e tlase ea glycemic (ho fihlela ho 40). Mohato ona o tšoauoa ka litheko tse phahameng haholo tsa boima ba 'mele.

Nako

Lijo tsa GI ha se lebelo ka ho fetisisa mabapi le lebelo la ho fihlela sephetho sa ho fokotsa boima ba 'mele. Ka karolelano, nako ea eona ke libeke tse 3. Ho lumeloa hore ka matsatsi a 21 feela ho ka khoneha ho theha tloaelo efe kapa efe e ncha, 'me ho tloaelehile hore mekhoa ea ho ja e be teng. Nako e nepahetseng ea ho theola boima ba 'mele ke index ea glycemic ke libeke tse 6 (libeke tse 2 bakeng sa sethala ka seng sa lijo). Karolelano ea boima ba 'mele matsatsi a mang le a mang a 7 ke li-kilo tse 1-2. Libekeng tse 2 tse qalang, matšoao ana a ka nyolohela ho 2-3 kg ho nako ea ho tloha ka Mantaha ho fihlela ka Sontaha.

Ho ka jeoa eng le se ke keng sa jeoa?

Lijo tsa index ea glycemic li kenyelletsa ho ja lijo tse nang le boleng bo tlase le bo bohareng ba GI le ho hana kapa ho thibelo e matla ea lijo tse nang le litaba tse phahameng. Lijo tsena li khothaletsoa hape ho bakuli ba nang le lefu la tsoekere. Tafole e bonts'a boleng ba li-glycemic index tseo ba nang le tsona kapa lijo tse ling, se khothalletsoang ho ja, le hore na lijo tsa mofuta ofe ha li khonehe.

Lenane la glycemic le itšetlehile ka mokhoa oa ho itokisetsa: GI ea sehlahisoa se tšoanang ka mokhoa o mocha le ka mor'a kalafo ea mocheso e ka fapana makhetlo a 'maloa.

Sampole ea lijo bakeng sa beke

Lenaneo la khakanyo bakeng sa beke bakeng sa ho theola boima ba 'mele ka kilo ea 1-2 kg ka matsatsi a 7:

• Ho molemo ho qala hoseng ka oatmeal ka lebese.

• Lijoa tsa hoseng: oatmeal (eseng khoele) e nang le 50 ml ea lebese le lecha.
• 1 lijo tse bobebe: li-walnuts, apole e 1.
• Lijo tsa motšehare: sefuba sa khoho se phehiloeng ka tamati.
• Lijo tse 2 tse bobebe: 150 ml ea kefir.
• Lijo tsa mantsiboea: 100 g ea li-buckwheat tse phehiloeng kapa tse halikiloeng, halofo ea lamunu.

Bakeng sa seneke o ka nwa khalase ea lebese.

• Lijoa tsa hoseng: oatmeal ka monokotsoai, kefir.
• Sekhahla se le seng: lebese (200 ml).
• Lijo tsa motšeare: 100 g ea buckwheat e phehiloeng, sefuba sa khoho se halikiloeng, likomkomere.
• 2 snack: pere, 10 likhomphutha. peanate.
• Lijo tsa mantsiboea: linaoa tse phehiloeng, litlhapi tse mafura a tlase, tse phehiloeng ka ontong ka litlama.

Melemo le Phello ea Lijo

Ka lehlakoreng le letle, mokhoa oa ho ja oa glycemic o na le phello e ntle boemong ba metabolism ea motho. Ka lebaka la dikahare tse phahameng tsa litholoana le meroho tse teng lijong, phepelo e ntlafatsa 'mele ka livithamini tsa bohlokoa le liminerale. Lijo ha li theko e boima haholo, e leng se etsang hore li khonehe bakeng sa likarolo tsohle tsa baahi. Ho lahleheloa ke boima ba 'mele lijong tsa hypoglycemic ha ho lape ka lebaka la lijo tse matlafatsang.

Lintlha tse mpe li kenyelletsa tlhoko ea ho beha leihlo GI ea lijo tseo u lokelang ho li ja. Lijo li telele haholo, nako ea tsona e fapana ho isa libekeng tse tharo ho isa ho tse tšeletseng. Ka lebaka la ho lahla liswiti ka botlalo, ho thata haholo bakeng sa leino le leng le monate ho mamella libeke tsa pele tsa lijo. Ho haelloa ke mafura ho etsa hore lijo li hanoe lilemong tsa bocha, bana, basali le basali ba bakhachane nakong ea pelehi.

Ho sebetsa hantle

Ke eng eu lumellang ho fihlela lijo tse rekisoang ka lihlahisoa tse nang le index e tlase ea glycemic:

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• Ho fokotsa boima ba boima ba li-kg ka makhetlo a 2 ka beke e le 'ngoe - sephetho ha se makatse, empa se phehella,
• ho boloka matla le ho sebetsa hantle mots'eare ka lebaka la ts'ebeliso ea lik'habohaedreite,
• fokotsa cholesterol e mpe maling,
• ho matlafatsa lisebelisoa tsa pelo (ha feela ho ne ho se na mathata ka eona),
• ntlafatso ea lefu la tsoekere.

Ntle le moo, likoluoa ​​ha li hlahe hangata lijong tsa glycemic hobane tlala e koetsoe ke lik'habohaedreite tse tšoanang. 'Me liprotheine tse nang le mafura ha li oele tlas'a thibelo, le tsona li khahlisa.

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Contraindication

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Ka lijo tsa glycemic, metlae e mobe, hobane lijo tse joalo li ama motsoako oa mali le boemo ba methapo ea pelo ka kakaretso. Ka hona, ha se motho e mong le e mong ea tla tlameha ho thabela tšebetso ea eona. Ho na le li-contraindication tse 'maloa - lenane la maloetse ao mokhoa ona o ka mpefatsang boemo ba bophelo bo botle. Tsena li kenyeletsa:

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• ulcer, gastritis le mathata a mang ka mokokotlo oa mpa,
• mathata a kelello
• ho hloleha ha rems
• mafu a sa foleng
• khatello ea maikutlo e hlahileng
• ho nyekeloa ke pelo
• methapo ea varicose, thrombosis, hemophilia le li-pathologies tse ling tsa potoloho ea mali.

Ka thoko, ho lokela ho buuoa ka ho ima le ho anyesa. Litokisetso tsena ka botsona ke li-contraindication tsa lijo life kapa life, mme glycemic le eona e joalo. Ho boetse ho na le lithibelo tsa lilemo: ho haella ha insulin ho na le litlamorao ho bana, bacha le batho ba baholo.

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Lefu la tsoekere ke khatello e khahlanong le tsamaiso ea phepo e joalo. Ka lehlakoreng le leng, qalong e ne e etselitsoe phekolo ea eona. Ka lehlakoreng le leng, lingaka li re ha ho na bopaki bo tiisitsoeng ka molao ba saense mabapi le melemo ea ho theola boima ba 'mele ka tlhahlobo ena. Kajeno ona ke khopolo ea kelello feela, empa litsebi tsa lefu la tsoekere li khothaletsa bakuli hore ba ee lijong tsa glycemic.

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Melemo le mathata

Ka melemo eohle ea eona, phepo ea glycemic e lula e le tlhaselo ea tlala, hape e na le menyetla eo u hlokang ho tseba ka eona esale pele.

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Melemo:

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• bokgoni bo phahameng
• Tsamaiso ea metabolism
• Ho ba le mekhoa e metle ea ho ja,
• ntoa e atlehileng khahlanong le bokhoba ba lipompong,
• ho hloka tlala
• kotsi e nyane ea ho sitisoa
• ho matlafatsa mmele
• ho tlatsa mmele ka livithamini tse hlokahalang (litholoana le meroho e mengata lijong),
• khaello ea ho leka-lekana ka tekanyo ea BZHU,
• mali insulin le taolo ea cholesterol
• khatello ea kelello,
• tokafatso ya maikutlo.

Mathata:

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• Tlhokahalo ea ho sebetsa ka thata le ho ba le sebopeho, ka ha o tlameha ho tlohela liswiti, lijo-thollo, bohobe le "menyaka e mengata ea bophelo",
• ho belaella taba ea mahlale a maikutlo: litlamorao tsa GI mabapi le ho theola boima ba 'mele ke khopolo ea mohopolo feela e seng e tla pakahatsoa
• ho na le kotsi ea "ho ts'oaroa" ho mafura a fokotsang ts'ebetso ea phepo,
• liphetho tse ntle li ka fumaneha feela ka ho latela nako e telele,
• nakong ea ha u theola boima ba 'mele, u tla tlameha ho boloka lethathamo la lijo tsa glycemic ka pel'a mahlo a hau e le hore u se ke ua ja letho le thibetsoeng u sa tsebe.

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Manane a Lihlahisoa

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Ha re na ho fana ka lethathamo le felletseng la lihlahisoa tse lumelletsoeng le tse thibetsoeng kaha li telele haholo. U tla li fumana litafoleng tse khethehileng. Li na le likarolo tse tharo:

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1. Lijo tse nang le index ea glycemic e tlase (ka tlase ho 35), tse lumelloang e le karolo ea tlala e joalo mme li theha motheo oa lijo tsa hae.
2. Lihlahisoa tse nang le GI e tloaelehileng (40-55), tse ka jeoang ka bongata bo seng bo fetang 1 nako ka letsatsi.
3. Lijo tse phahameng tsa GI (tse fetang 60) tse hlokang ho qheleloa ka thoko lijong.

Mona ka tlase ho na le lethathamo la likhakanyo leo, le pele u sebetsa le tafole, le tla u tataisa hore na u ka etsa lethathamo lefe le hore na ke liphofu life tseo u lokelang ho li etsa.

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Tsebiso ea Bohlokoa. Hopola hore lijo tse tala li thathamisitsoe. Kamora kalafo ea mocheso, index ea bona ea glycemic e fetoha haholo, mme khafetsa ho ea lehlakoreng le leholo, 'me maemong a joalo, sehlahisoa se tloha ho se lumelloang se hanetsoe. Mohlala: GI ea motsoala o tala oa celery = 15, le GI ea phehiloeng = 85.

E lumelletsoe:

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• litholoana, litholoana tse omisitsoeng, monokotsoai: apricot, avocado, quince, lamunu, banana e tala, kharenate, morara, pere, linawa, mandarin, nectarine, perekisi, plum, apole, apricots e omisitsoeng, lifeiga, goji, fragole, li-raspberries, tse khubelu le tse ntšo, cherries, blueberries,
• linate tsohle (ho kenyeletsoa coconut) le lipeo,
• meroho, meroho: li-eggplant, broccoli, zucchini, hop e tšoeu, Brussels ea hlaha, kholifulawa, lihoete, likomkomere, pepere, tamati, radish, lettuce, lihoete, konofolo, lieie, rhubarb, celery, asparagus, spinach, sorrel,
• lierekisi, linaoa, lensisi,
• lijo-thollo: harese, koro e ponelitsoeng, mahe,
• lipompong: ice creamy e nang le fructose, chokolete e lefifi,
• lihlahisoa tsa lebese (tse nang le liperesente tse fokolang tsa dikahare tsa mafura): feta chisi, ka yogurt ntle le keketso, kefir, lebese, lebese le halikiloeng le halikiloeng, tranelate, chisi e ngata, chisi ea chisi,
• mahe
• nama e mafura a tlase le tlhapi, lijo tsa leoatleng,
• soya vermicelli, linate le phofo ea soya, bohobe ba Essenie,
• lino: joala (ntle le biri), kofi, tee, lero la tamati.

E thibetsoe:

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• litholoana: papaya, melon, lehapu,
• morara o omisitsoeng
• meroho: rutabaga, poone, mokopu,
• lijo-thollo: raese e tšoeu, koro, nyalothe,
• lipompong: chokolete, tsoekere, mahe a linotsi, ice cream, tsoekere, oaffles, cookies, jeme le jeme ea tsoekere,
• lihlahisoa tsa lebese: chisi ea curd, lebese le tlotsitsoeng,
• koro le raese ea raese, baguette, likharafu, litlolo, phofo ea koro, lasagna, li-donuts, likhalase, croutons, rolls, bagels,
• lino-mapholi: biri, soda le ho e, li hlokohla liprotheine.

Ho Sebelisa Hantle

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• litholoana: phaenapole, persimmon, mango, kiwi, morara, banana e butsoitseng,
• litholoana tse omisitsoeng: li-prunes, matsatsi,
• monokotsoai: cranberries, lingonberries,
• linaoa
• lijo-thollo: buckwheat, raese e khubelu le e hlaha, basmati, oats, semolina,
• lipompo: sirapo ea maple, lactose,
• Lihlahisoa tsa lebese: yoghur e nang le lisebelisoa, tranelate e bolila, chisi e bolila, feta,
• sushi
• li-pancake tsa buckwheat, pasta ea phofo ea koro e phehoang, bohobe ba koro bo bose, spaghetti al-dente, ravioli, pizza, phofo ea buckwheat,
• lero le litholoana le meroho.

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Litlhahiso

Ntle le taba ea hore mokhoa oa ho ja oa glycemic o etsa hore batho ba fokotse boima ba 'mele hangata ba bua ka litafole, ho shebella ha ona ho boetse ho fana ka melao e' maloa. Li u lumella ho eketsa katleho le ho mamella mathata ohle. Haeba u rera ho fihlela sephetho se phahameng ntle le kotsi ho bophelo bo botle - mamela likeletso tsa litsebi.

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1. Tlhahlobo sepetlele 'me u fumane tumello ea ngaka.
2. Likahare tsa likhalori tsa letsatsi le letsatsi bakeng sa tahlehelo ea boima ba 'mele bakeng sa banna ha lia lokela ho feta 1,500 kcal (baatlelete ba lumelloa 1,800), ho basali - 1,200.
3. Motheo oa menu e lokela ho ba lihlahisoa tse nang le GI ka tlase ho 35. Li hloka ho jeoa letsatsi le letsatsi. Hang ka letsatsi, ho lumelloa lijo tse nang le GI ea 40 ho isa ho 55 Ntho e nngwe le e nngwe e sele e a hanelwa.
4. Bakeng sa mafura, fana ka khetho ea oli ea mohloaare, empa u se ke oa fafatsa letho ho eona. Liprotheine ha li na mafura a mangata (li etsa tandem e phethahetseng ka lik'habohaedreite).
5. Nako: e sa feteng beke le ho feta likhoeli tse 3.
6. Bophahamo ba letsatsi le letsatsi ba metsi a nooang: lilitha tse peli.
7. Mesebetsi ea lipapali e ea hlokahala.
8. Lijo tsa mantsiboea pele ho nako ea ho robala.
9. Lijo tse nang le phepo e nepahetseng: Ja makhetlo a 5-6 ka letsatsi.
10. Haeba bophelo ba hau bo mpefala, o lokela ho emisa ho ja le ho sheba bophelo bo botle ba hao.

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Ho na le lijo tse fapaneng tse tsoang ho index ea glycemic ea lijo tse nang le lik'habohaedreite.

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Khetho 1. Montignac

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Tse tummeng ho feta lijo tsohle tsa glycemic. E hlahisitsoe ke setsebi sa phepo sa Mofora Michel Montignac. Maemo a 2:

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1. Ho fokotsa boima ba 'mele ka kotloloho, e lokelang ho nka likhoeli tse 3 (ho lahleheloa ke lik'hilograma tse 5) le tse ling (ho fokotsa tse fetang 5 kg).
2. Khokahano ea liphetho tseo u ka lulang ho tsona.

E ipapisitse le molao-motheo oa phepo e arohaneng: motšehare, lijo li arotsoe ka protheine-lipid (lihlahisoa tsa GI ha lia lokela ho feta 35) le protheine-carbohydrate (GI = 40 ho isa ho 50). Fana ka lijo tse tharo ka letsatsi.

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Khetho 2. Lipapali

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Ho na le lijo tsa lipapali tsa banna tse ipapisitseng le index ea glycemic. Khetho ea pele ke ea ba sebetsang ho aha mesifa ea mesifa. Li fanoa nakong ea khoeli e le 'ngoe ho nyolohela ho 80 liprotheine le lihlahisoa tse nang le GI.

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Khetho ea bobeli ke ea ba ikemiselitseng ho theola boima ba 'mele le ho “omella”. Li lokela ho kenyelletsa lijo tsohle ka GI e fetang 60 ho tloha lijong bakeng sa khoeli.

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Mokhoa oa ho khetha 3. Carbohydrate

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E ipapisitse le tšebeliso ea lik'habohaedreite tse ntle feela, i.e. lijo tse nang le GI e tlase. Mefuta e meng ea lijo tsena e u lumella ho ja lijo ka index ea glycemic e tloaelehileng (ebe ts'ebetso ea ho theola boima ba 'mele e ea butle le ho fihlela likhoeli tse 1-2),' me tse ling, li le thata, li thibela (nako ea tsona ha e fetele libeke tse 3-4).

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Khetho 4. Lebopong la Boroa

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E ntlafalitsoe ke bo-ramahlale ba Senyesemane: ngaka ea kelello A. Agatston le setsebi sa phepo M. Almon. E ne e laetsoe kalafo ea maloetse a pelo, empa ka nako e ts'oanang e lebisitse ho fokotseng boima ba 'mele. E ipapisitse le melao-motheo e 'meli:

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1. Karolo e ntle ea lik'habohaedreite (low GI) vs lik'habohaedreite tse mpe (GI e phahameng).
2. Mafura a matle vs mafura a fosahetseng.

Ho joalo, khethollo e fuoa li-carbohydrate tse ntle le (tse molemo). Ntle le moo, phepo eo e ne e le katleho e neng e sa lebelloa ho banna, kaha e lumella biri ka teka-tekano.

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Tsela ea 5. Bohobe

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Lijo tsena li ka bitsoa feela glycemic, kaha li thehiloe semelong se fapaneng sa lik'habohaedreite bakeng sa karohano ea tsona ho e ntle le e mpe, empa moelelo oa sena ha o fetohe. Ho bala GI ea sehlahisoa se seng le se seng, re ne re nka tsoekere e hloekileng, eo index ea eona e leng 100, bakeng sa yuniti ea pele. Bafuputsi ba bang ba ile ba nka tsela e fapaneng mme ba nka bohobe bo tšoeu e le temoso ea polelo.

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Tsela ea 6. Slow Carb (lik'habohaedreite tse liehang)

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E qapiloe ke Timothy Ferris, sengoli sa Amerika le 'muelli oa bophelo bo botle. O khothaletsa ho ja lijo tse tlase tsa GI ka hohle kamoo ho ka khonehang le ho lahla bao GI e fetang. Ke nnete, lenane la pele le lona le na le moeli. Melao-motheo ea mantlha:

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• "Che" - lik'habohaedreite tse potlakileng, joala le litholoana.
• "E" - ho arola phepo e nepahetseng le boits'oaro ba letsatsi la ho qhekella (e bitsoa letsatsi le le leng ka beke, ha o ka ja tsohle le ka bongata).

Mokhoa ona o nyatsuoa khafetsa le ka nepo.

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Tsena ke likhetho tsohle bakeng sa lijo tsa glycemic. Ka mokhoa oa eona oa khale, ha e bolele hore ho lahla joala, litholoana le ho boloka melao-motheo ea phepo e ikemetseng. Ntho e ngoe le e ngoe e bonolo ho feta mona: re ile ra sheba tafoleng le GI mme ra tseba sedikadikwe sa lihlahisoa tse felisitsoeng le tse sa qheletsoeng ka thoko.

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Mehlala ea mohlala

Ho etsa bonnete ba hore mokhoa oa ho ja oa glycemic o hlile o ka bolokoa, sheba feela lijo tse lenngoeng bakeng sa beke, tse ka nkiloeng e le motheo oa ho qopitsa lijo tsa hau. E fapana, e leka-lekane ebile e khotsofatsa haholo.

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Hlokomela lenaneng la ho sebetsa ka boholo:

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• lijo tsa hoseng - 200 g
• lijo tsa motšeare - litholoana tse 1,
• lijo tsa motšehare - 350 g
• tee ea thapama - 150 g
• lijo tsa mantsiboea - 200 g.

Nakong ea khefu, o ka noa lino tse molaong.

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Joale ua tseba hore na mokhoa oa ho ja oa glycemic o ka tsela ea ona ea mantlha le mefuta ea ona e fapaneng. Seo u lokelang ho se khetha se ho uena. Empa maemong afe kapa afe, u se ke ua lebala hore ho theola boima ba 'mele ho ka khoneha feela ka tsela e felletseng: ka ho monya likhalori, li tlameha ho sebelisoa.

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