Lists le tlhahisoleseding bakeng sa lijo tse tloaelehileng
Tlhahlobo ea glycemic e re fa maikutlo a hore na lijo li phahamisa khase ea mali ka potlako le ho feta.
Ke Hobane'ng ha e le sa Bohlokoa?
Batho ba bangata ba na le mathata a ho eketsa keketseho e kholo ea tšelo ea mali 'me ba etsa hantle ka litsela tse ngata ha tsoekere ea rona ea mali e tsitsitse hantle. Sena ke sa bohlokoa haholo ho batho ba nang le lefu la tsoekere, li-prediabetes, insulin ho hanyetsa le lefu la metabolism.
Numere e Bolela'ng?
Ho ja tsoekere e hloekileng ho fanoa ka boemo ba 100 - lijo tse ling tsohle li amana le sena. Lijo tse nang le likarolo tse 95 tsa glycemic li tsosa tsoekere ea mali li lekana le tsoekere e hloekileng, empa lijo tse nang le letšoao la 20 la glycemic ha li phahamise tsoekere ea mali haholo. Leha ho le joalo, ke habohlokoa hore u lule u hopotse hore letšoao la glycemic ha le nke karolelano ea karolo. Chelete e lekaneng ea lijo leha e le life tse tsosang tsoekere ea mali li lokela ho etsoa ka bobeli le hore na ke glycemic e kae, le hore na u ja lijo tse kae. Boima ba glycemic bo leka ho kopanya lintlha tsena, 'me lijo tse ling li sebelisa mocheso oa glycemic ka lebaka lena.
Ke Hobane'ng ha ho na le Litlhaku Tse Ngata Haholo Lijong?
Lintho tse ngata li susumetsa hore na liteko tsa lijo, ho kenyeletsa le ho se tšoane pakeng tsa batho ba lekiloeng, litlhapi, mekhoa ea laboratori le hore ha ho na lihoete tse peli tse tšoanang hantle.
Ha ho na le nomoro e le 'ngoe ka mor'a lijo, seo se bolela hore thuto e le' ngoe feela e entsoe ka lijo tseo (e ne e ka ba thuto ho tloha kae kapa kae lefatšeng).
Palo eo ke karolelano ea batho bohle ba ithutong, 'me ka hona u lokela ho nahana ka palo eo ka tekanyetso. Ka mohlala, ho ne ho e-na le thuto ea lijo tsa litholoana tsa litholoana, 'me boholo ba batho ba lekoa e ne e le pakeng tsa 60 le 78, le hoja sephetho se tlalehiloe e ne e le palo e le' ngoe, 69.
Ha ho na le lipalo tse ngata ka mor'a lijo, ke boleng bo phahameng ka ho fetisisa le bo tlase ho feta lithuto tse fapaneng.
Maemong a mang, likarolo tse ling li entsoe ka lithuto tse 'maloa, tse kenyelletsoeng hape. Empa nomoro bakeng sa thuto ka 'ngoe e ne e le karolelano ea batho ba ithutong.
Hobane ho na le phapang e kholo pakeng tsa lijo le pakeng tsa batho ka bomong, ha ho na phapang pakeng tsa lijo tse nang le phapang e ka tlaase ho bonyane lintlha tse 5 kapa tse 10 ka tekanyo ea glycemic.
Le hoja maikutlo a glycemic index e le thuso haholo, ke habohlokoa ho ruta batho ka nnete ea sebele ea index haeba ba tla theha lijo tsa bona ho potoloha. 'Nete ke hore ha ho palo e le' ngoe e bolelang litaba tsa lijo leha e le life meleng leha e le ofe. Tsela feela ea ho bolela hantle hore na lijo li u ama joang ke ho hlahloba mali a hao. Seo se boletse, tlhahlobo ea glycemic e ka re fa tlhahisoleseding e akaretsang ka lik'habohaedreite.
Lenane la Likarolo tsa Glycemic
Litlhapi
- Fructose 12-25, ka karolelano ea 19, empa ka kōpo bala sena pele u sebelisa fructose
- Glucose 85-111, karolelano ea 100
- Glucose e jeoa ka li-fibre tse 15 ho isa ho tse 20 ho isa ho tse 57
- Glucose e jeoa ke protheine le mafura 56
- Mahe a linotši 32-87, a lekanang le 55
- Lactose 46
- Sucrose (tekanyo e nang le tsoekere e nang le granulated) ka ho fetisisa ho 58-65, 2 e khanna ka holimo, e etsang hore ka karolelano ho be le 68 (sucrose e halofo ea khase le halofo ea fructose)
- Bakeng sa lenane la glycemic ea joala bo tsoekere joaloka maltitol, sheba chate.
Lihlahisoa tsa Mafura
- Lebese, kamehla (mafura a feletseng) 11-40, karolelano ea 27
- Lebese, le letlalo - 32
- Mahepu ka ntle ho tsoekere e ts'ehetsoeng - 14-23
Bohobe
- Bohobe bo tšoeu 64-87 - ba 70 le 73
- Bohobe bo bong le bo bong ba koro bo entsoeng ka phofo ea koro eohle e 100%
- Bohobe ba Koro bo entsoe ka likarolo tse 50% tsa koro tse qhetsoeng
- Bohobe ba Koro bo entsoe ka 75% ea kelou ea koro 48
Li-Mufins, Lihobe, Li-Pancakes, Li-Waffles Etc.
- li fapana ka ho pharaletseng (38-102), empa tse ngata li pakeng tsa 55 le 80
Bakhanni
- Rice Cakes - 61-91, karolelano ea 78
- Bohobe bo phoroselang ba rye - 59-69, karolelano ea 64
- Koro ea lejoe ka majoe - 67
Cold Cereal
- All-Bran - 30-51, ea bobeli ba 42
- Bran Buds - 58
- Bran Buds le Psyllium - 47
- Cornflakes 72-92, karolelano ea 81 (USA likotla tsa majoe e ne e le tse 92)
- Poone ea Chek 83
- Crispix 87
- Litholoana tsa Litholoana - 69
- Khauta Graham - 71
- Nate ea morara 67-85 karolelano ea 71
- Bophelo - 66
- Koro ea phunye - 67-80
- Rice Ricepie mofuta oa lijo-thollo - 81-95
- Rice Rice - 89
- Koro e jetsoeng - 67-83 karolelano ea 75
- Khethehileng K - 54-84
- Kakaretso - 76
- Weetabix le tse tšoanang - 61-74 - karolelano ea 70
Cereal e chesang
- Cream of Wheat - 66
- Cream Cream of Wheat - 74
- Oatmeal ho tswa ho oats e tletseng (eseng hang-hang) 42-75, hape e phahameng ka ho fetisisa e ne e le oa basebetsi ba US oatmeal
- Li-oats tse potlakileng tsa ho pheha - tse 66
Lihlahisoa - Li belisoa ka ho feletseng ntle le ho tiisoa ho seng joalo
- Harese - 22-48
- Harese, e senyehileng - 50
- Harese, e phuthetsoe - 66
- Buckwheat - 49-63
- Moriana o phehiloeng ka metsing - 69
- Couscous (koro e nkiloeng) - 61-69
- Millet - 71
- Lero, e tšoeu ka nako e telele - 50-64, karolelano ea 56
- Lehlaka, le khutsuanyane le le khutsitsoeng le lekaneng - 83-93
- Lero, le sootho - 66-87
- Koro, likokoana-hloko tse feletseng - 30-48
- Koro, bulgar (koro e qhetsoeng) - 46-53, karolelano ea 48
Paseka
Pale ea pasta e entsoeng ka koro (pasta ka ho fetisisa) e itšetlehile ka sebōpeho sa pasta (e matla ka ho fetisisa, e ka tlaase ho GI), le tsela eo e phehiloeng ka eona. Ha e phehiloe ka tsela eo Maitalia a phehang ka eona, "al dente" - e batla e tiile - e na le letšoao le tlaase ka ho fetisisa la glycemic. Ha u ntse u pheha ka nako e telele, e holimo haholo, 'me e phahame ho GI.
- Ka ho fapana ho itšetlehile ka lintlha tsena, boholo ba lithuto tsa koro ea koro li bontša li-GI lilemong tsa bo-40 ho ea ho tse 60, le tse seng kae li kena lilemong tsa bo-30.
- Lekhasi la raese (ho kenyeletsa le sootho) 40-92
- Li-bean noodles (li-bean thread) 26-39
Litholoana
Litholoana ka bomong li amana le lintlha tsa lik'habohaedreite le tsebo e meng ea phepo. Bakeng sa tlhahisoleseding e eketsehileng ka tsoekere / lik'habohaedreite lihlahisoa tsa litholoana bona lethathamo la litholoana tse tlaase .
- Liapole - 28-44, karolelano ea 38
- Apricots, e tala - 57
- Apricots, makotikoting ka sirapo e bonolo - 64
- Apricots, e omisitsoeng 31
- Ho ata ha litholoana tsa Apricot (tsoekere e fokolitsoeng) - 55
- Banana, underripe - 30
- Banana, overripe - 52
- Banana , e sa boleloang ka 46-70
- Cantaloupe 65
- Lik'hemik'hale 22
- Matsatsi a 103
- Sefate sa morara 25
- Morara 46-49
- Litholoana tsa Kiwi 47-58
- Mangoes 41-60, karolelano ea 51
- Li-oranges 31-51, tse ka bang 42
- Papayas 56-60, karolelano ea 59
- Liperekisi 28-56
- Literebe 33-42
- Ananas 51-66
- Plums 24-53
- Lihlahisoa tse 64
- Fragole 40
- Watermelon 72
Lero la tholoana
- Mofutso oa lihoete - 43
- Cranberry Juice Cocktail - 52-68
- Sefate sa morara oa litholoana 48
- Lero la Orange Orange 46-53
- Palesa ea Juai - 46
- Lero la tamati - 38
Meroho e seng e tsitsitseng
Boholo ba meroho e seng ea starchy ha e lekoa hobane motho o lokela ho ja haholo ho fumana ligrama tse 50 tsa lik'habohaedreite bakeng sa teko (mohlala, likopi tse 20 tsa broccoli). 'Me, ha e le hantle, bakeng sa bongata ba meroho ena, ho na le lik'habohaedreite tse seng kae tse kenngoeng ka cellulose e ngata hoo mohlomong li bakang tsoekere e nyenyane kapa e se nang letho ka tsoekere ea mali. Ka lebaka lena, lijo tse ling tse tlase tsa carb li bitsa lijo tsena "mahala". Ka lehlakoreng le leng, meroho e meng e seng e tsitsitseng e na le tsoekere e ngata ho feta e meng, 'me e meng, joalo ka tamati, ha e le hantle ke litholoana tse tla etsa hore tsoekere ea mali e tsoe.
Meroho e tsitsitseng
- Li-beet 64
- Lihoete 16-92 karolelano 47
- Semela sa 37-62, karolelano ea 53
- Parsnips 97
- Lierekisi, tse tala, tse hloekileng kapa tse bofubelu 39-54, tse ka bang 48
- Litapole 56-111 - boholo ba tsona hangata bo fanoa lilemong tse ka holimo ho 80
- Litapole, hang-hang - 74-97, karolelano ea 80
- Rutabaga 72
- Litapole tse monate - 44-78, karolelano 61 *
- * Litapole tse monate le li-yam li koahela mefuta e fapa-fapaneng ea mefuta e bitsoang lintho tse sa tšoaneng libakeng tse sa tšoaneng lefatšeng. Ka mohlala, li-garnet ma Amerika ke mofuta oa litapole. Hangata limela ha li fanoe tafoleng.
Limela
Ntle le ha ho boleloa ka tsela e 'ngoe, sena se bolela linaoa tse omisitsoeng kapa lierekisi tse phehiloeng. Ha linaoa tse entsoeng ka makotikoting li lekoa li atisa ho ba le sekhahla se phahameng sa glycemic.
- Lierekisi tsa Blackeyed 33-50
- Linaoa tsa li-butter 28-36, karolelano ea 31
- Li-Chickpeas (linaoa tsa garbanzo) 31-36
- Li-chickpe, tse ka makotikoting 42
- Lihlahisoa tsa liphio 13-46, tse ka bang 34
- Lioa tsa liphio, makotikoting 52
- Lentils 18-37
- Lentile, makotikotlong 52
- Lioaoa tsa Navy (linaoa tse tšoeu, haricot) 30-39
- Likhooa tsa Navy, khatello e phehiloe 29-59
- Lierekisi, li omisitsoe, li arohane 32
- Linaoa tsa Pinto 39
- Linaoa tsa Pinto, makotikoti 45
- Li-soya 15-20
- Li-soya, li-canned 14
Li-Nuts le Snack Foods
- Lihlahisoa tse 22
- Likotlolo tsa poone 72
- Ice Cream - 37-80
- Manonong a 7-23, karolelano ea 14
- Popcorn 55-89
- Pop Tarts 70
- Litlhapi tsa litapole 51-57
Candy
- Lihlahisoa tsa Jelly 76-80
- Snack Bar 62 ea Kudos Chocolate
- Ba pholosang bophelo 70
- Bar ea Mars Mars 62-68
- Litlhapi 70
- Ba-snickers ba ka bang 55
Li-Soft Drinks
- Coca Cola - 53-63 karolelano ea 58
- Gatorade - 78
- Orange Soda - 68
> Mohloli:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Lethathamo la Machaba la Index ea Glycemic le Melao ea Boima ea Glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).