Lenaneo la Glycemic ke sesupo se sebelisetsoang ho laola meralo ea tsoekere ea mali. Lenaneo la lijo la lijo tsa Glycemic le susumetsoa ke lintlha tse 'maloa, mokhoa oa ho itokisa, ho hola sehlahisoa. E ke ke ea u thusa feela ho tseba hore u beha poleiti feela, empa u eketsa maemo a tsoekere ea mali le ho fokotsa maemo a tsoekere. Re fana ka phetolelo ea puo ea Senyesemane ea Khatiso ea Sekolo sa Bophelo, moo ho hlalositsoeng ka ho hlaka, hobaneng ha u hloka ho tseba fantisi ea lihlahisoa tsa glycemic tsa lihlahisoa.
Index ea Glycemic ke eng
Index ea Glycemic (GI) ke boleng bo sebelisetsoang ho lekanya ka ho eketsa lihlahisoa tse hlalositsoeng tsa tsoekere ea mali. Lihlahisoa li khethollotsoe e le lihlahisoa tse tlase tsa Glycemic le tse phahameng haholo Litaba tsa tekanyo ea ho lekanya le litlamorao tsa tsona ka likamanong tsa mafu.
Lihlahisoa tse phahameng tsa GI li lieha ho nyenyefatsa
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Mona ke lintlha tse tharo tsa gi:
Tlase: 55 kapa ka tlase
Karolelano: 56-619
Phahameng: 70 kapa ho feta
Lihlahisoa tse nang le lik'haboha tse phahameng tsa lik'habohaedle le tsoekere li sentsoe ka potlako 'me hangata li na le gi e phahameng, ha lihlapi kapa li-fats hangata li na le tlase. Lihlahisoa tse se nang lik'habohaedreite tse se nang GI mme li kenyelletsa nama, tlhapi, linonyana, linate, litlama le oli. Mabaka a mang a amang lihlahisoa tsa GI ho kenyelletsa matla, mokhoa oa ho pheha, mokhoa oa tsoekere, oo e o fuoeng.
Hopola hore temple ea Glycemic e fapana le mojaro oa glycemic (GL). Ho fapana le GI, e sa tsotelle hore lijo li jeoe ke lijo tse jereng lik'habohaedreite tse ngata likarolo tse ka amang maikutlo a tsoekere ea mali. Ka lebaka lena, ho bohlokoa ho nahana ka index ea Glycemic le mojaro oa glycemic ha o khetha lihlahisoa tsa tsoekere ea mali.
Lijo tse tlase tsa Indiax Index
Lijo tsa India tsa Glycemic Index li kenyelletsa sebaka sa lihlahisoa tse phahameng tsa GI ho ho ba nang le GI e tlase. Ho latela lijo tsa India tsa Glycemic Index li ka tsoela molemo bophelo bo botle, ho kenyeletsoa:
Ho ntlafatsa molao oa maemo a tsoekere ea mali. Ka mohlala, ho ile ha fokotseha "ho fokotseha ha index ea Glycemic se amanang le hore ho ile ha ntlafatsa tsoekere ea gi ea gi ea gi ea mali.
Ho fokotsa boima ba 'mele ka potlako. Boithuto bo bong bo bontša hore mokete oa lijo o tlase oa GI o ka lebisa ho tahlehelo ea boima ba nako. Ho hlokahala lipatlisiso tse ling ho tseba hore na sena se ama taolo ea boima ba boima ba 'mele joang.
Li-cholesterol tse fokotsehileng. Ho latela melao e tlase ea GI ho ka thusa ho fokotsa maemo ka bobeli le ldl (mafutsana) cholesterol, e leng li-cholesterol tse kotsing ea mafu a pelo.
Se ke oa tlosa lik'habohaedreite ho hang - Lihlahisoa tsohle li na le thuso.
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Mokhoa oa ho latela lijo
Lijo tse phetseng hantle tse theko e phetseng hantle li lokela ho kenyelletsa lihlahisoa tsa li-GI tse tlase tse joalo ka:
Litholoana: liapole, monokotsoai, li-oranges, Lemons, limpho, limpho, morara
Meroho ea Fiber: Broccoli, Cauliflower, lihoete, spinach, tamati
Lijo-thollo tsohle: Swan, Couscous, Couscous, Barley, Buckwheat, Farro, oats
Lithapo: Lenters, linaoa tse ntšo, linate, linaoa
Lijo ntle le boleng ba gi kapa tse tlase haholo gi e tlase hape e ka sebelisoa e le karolo ea lijo tse leka-lekaneng ka index ea Glycemic. Li kenyelletsa:
Nama: nama ea khomo, bison, konyana, nama ea kolobe
Lijo tsa leoatleng: tuna, salmon, shrimp, mackerel, anchovies, sardhovies
Likhoho: khoho, Turkey, letata, goose
Oils: oli ea mohloaare, oli ea kokonate, oli ea avocado, oli ea meroho
Nuts: lialmonds, Macadamia, Walnuts, Pistachios
Peo: Peo ea Chia, peo ea Sesame, peo ea likananabi, peo ea folaxe
Litlama le linoko: turmeric, pepere e ntšo, Cumin, Dill, Basil, Rosemary, Cinnamon
Le ha ho se letho Lihlahisoa li thibetsoe ka thata bakeng sa ho ja lijo, lihlahisoa tse nang le gi tse phahameng li lokela ho lekanyetsoa.
Lihlahisoa tse nang le gi e phahameng li kenyelletsa:
Bohobe: Bohobe bo bosoeu, bagels, Nan, Lavash
Fi8: raese e tšoeu, raesemine raese, raese arborio
Lijo-thollo: Lits'oants'o tse potlakileng tsa matsatsi a phomolo
Pasta le Li-noodle: Lazagyany, spaghetti, Ravilioli, Korea, Korea, Pattuccini
Meroho e sirelelitsoeng: Litapole tse halikiloeng, litapole, li-fries tsa french
Ho baka: Cake, Donuts, Li-cookie, li-croissits, li-muffin
SUSS: Chocolate, Chocolate, Cracolate, Microwave, Popcorn, Li-Pretzels
Lino tse nang le tsoekere: Soda, li-Jusis tsa litholoana, lino tsa lipapali
Ka mokhoa o loketseng, leka ho nkela lihlahisoa tsena ho lihlahisoa tsena ka gi e tlase.
Ho latela Lijo tsa Indecmic Index tse tlase tse bolelang phapanyetsano ea lihlahisoa tse nang le gi e phahameng ka mekhoa e meng ka gi. Lijo tse tlase tsa "Glycemic Index li ka thusa ho laola maemo a tsoekere ea mali, fokotsa maemo a cholesterol ebe u potlakisa ho theola boima ba 'mele.