Dieters e ngata e batla lijo tse tlaase tsa glycemic ho laola tlala, qoba ho ja haholo le ho fokotseha. Liphuputso tse ling tsa lipatlisiso li bontša hore lijo tse tlaase tsa glycemic li ka u thusa ho theola boima ba 'mele. Empa ha ho bopaki bohle bo tsitsitseng mme litumelo tse ling tse tloaelehileng ka lijo tse tlaase tsa glycemic li ka 'na tsa fosahetse.
Lijo tsa Low Glycemic Foods ke eng
Batho ba bangata ba dieters ba lumela hore lijo tse tlaase tsa glycemic ke tsona tse etsang hore tsoekere ea mali ea hao e tsohe ka lebelo le tsitsitseng.
Ho ja lijo tse fokolang ka bongata ho thehiloe tumelong ea hore u ka thibela ho ja haholo le ho boloka matla a tsitsitseng ha u khetha lijo tse nang le phalliso ea glycemic ea 55 kapa e tlaase.
Mehlala ea lijo tse tlaase tsa Glycemic (GI Boima ba 55 kapa ka tlase)
- Lentils
- Morara
- Lihlahisoa
- Nako
- Hummus
- apole
- Harese
- Lebese le tletseng mafura kapa lebese
- Li-bee tsa Soy
Lijo tse tlaase tsa glycemic li ka boela tsa kenyelletsa khalori e phahameng kapa lijo tse mafura tse kang kaka, likotlolo tsa poone kapa bar ba Snickers. Lijo tse entsoeng ka mekhoa hangata li na le letšoao la GI ho bontša hore li lekoa ho fana ka boleng bo tlaase ba glycemic.
Ho lumeloa hore lijo tse tlaase tsa glycemic li molemo bakeng sa lijo tsa hau ho feta lijo tse phahameng tsa glycemic joaloka bohobe, litapole tse tšoeu, raese e tšoeu le li-sodas tse monate. Ho lumeloa hore lijo tse phahameng tsa glycemic li etsa hore tsoekere ea hao ea tsoekere ea mali e potlake, e lateloa ke ho noa ho ka bakang tlala, ho fokotseha matla le tlhokahalo ea ho ja hape .
Na lijo tse tlaase tsa Glycemic li ka Nthusa ho Fokotsa Boima?
Bothata ba ho ja lijo tse tlaase tsa glycemic bakeng sa tahlehelo ea boima ke hore lijo tsena li ka 'na tsa se ke tsa ntlafala haholo bakeng sa lijo tsa hau.
Ke sa tsoa bua le Susan Kleiner PhD, RD, FACN, CNS, FISSN ho hlalosa likhopolo-taba tse mabapi le lijo tse tlaase tsa glycemic. Dr. Kleiner ke mong'a High Performance Nutrition e Mercer Washington, moqapi oa libuka tse 'maloa tse amanang le phepo e nepahetseng' me o fane ka lipuisano tsa phepo bakeng sa lihlopha tsa lipapali tsa litsebi, baatlelete ba phahameng le ba olimpiki.
O bolela hore motheo oa hore na lijo tse tlaase tsa glycemic li thehiloe hokae ha li fosahetse.
Ho ea ka Kleiner, boleng ba lenane la glycemic ha bo bontše lebelo la lijo la ho kenella mali. "Tlhahlobo ea Glycemic e lekanyetsa tsoekere e mengata ea mali ka nako e telele. Ha u fumane tekanyo ea lijo tse tsoang lenaneong leo," o re, ho hlahloba lithuto tse 'maloa tsa bongaka. "E ka 'na ea e-ba phapang e nyenyane ho seo re se lumelang, empa phapang e nyenyane e belaella hore na re sebelisa boitsebiso boo joang."
Phapang eo e nyenyane e bolela eng bakeng sa dieters? E bolela hore lijo tse tlaase tsa glycemic li ka 'na tsa se ke tsa fana ka litekanyo tsa tsoekere tse maling tsa methapo ea mali tseo li itšetlehileng ka tsona, tse liehang, tse tsitsitseng. 'Me lijo tse phahameng tsa glycemic li ka' na tsa senya tsoekere ea mali e ka 'nang ea leka ho ja haholo.
Ho phaella moo, Kleiner o re lijo tse tlaase tsa glycemic ha li phetse hantle kapa li le molemo bakeng sa lijo tsa hau. O re ice cream ke lijo tse fokolang haholo, empa hase hakaalo khetho e nepahetseng haeba u leka ho theola 'mele. Esita le Crisco, o re, ke lijo tse tlaase tsa glycemic.
Hona ho thoe'ng ka lijo tse jereng letšoao la GI? Kleiner o re dieters e lokela ho ba le lipelaelo ha ba khetha lijo tse thehiloeng lengolong. "Letšoao la GI le fa batho maikutlo a ts'ireletseho ha ho hlile ho se na lebaka la ho ba le toka." O hlalosa hore baetsi ba bang ba sebelisa letšoao la GI e le mokhoa oa ho rekisa.
"Ba ka eketsa mafura a theko e tlaase ho fumana bohlokoa bo tlaase ba glycemic ebe ba qala ho sebelisa letšoao la GI sephutheloana."
Lijo tse tlaase tsa Glycemic vs Lijo Tse Molemo Bakeng sa Tahlehelo ea Boima ba 'mele
Kahoo ke tsela e molemo ka ho fetisisa ea ho khetha lijo tse ntle ka ho fetisisa haeba u sa itšetleha ka ho nepahala ha letšoao la glycemic? Kleiner o re dieters e tla rua molemo ka ho ja lijo tse feletseng tse tletseng limatlafatsi. Lijo tseo li ka 'na tsa e-ba lijo tse tlaase tsa glycemic, empa eseng kamehla,' me nomoro ea GI e ka eketsa pherekano.
O re: "Ke rata hore batho ba nahane ka lijo tsa sebele, eseng ka linomoro tse sa hlakang. Kleiner e fana ka maikutlo a ho etsa liqeto tse thehiloeng ho boleng ba limatlafatsi le kutloisiso.
"Nomoro ea GI ka linako tse ling e ka sebelisoa ke dieters ho lokafatsa ho ja lijo tse seng kae tse phetseng hantle joaloka ice cream ho e-na le litholoana." Qetellong, lijo tse phelisang hantle ka ho fetisisa tsa lijo tsa hau ke lijo tse fanang ka limatlafatsi tse phetseng hantle ka mafura a ntseng a sebelisoa le lik'halori tse se nang letho. Tlhahiso ea glycemic e ka 'na ea se ke ea e-ba motataisi ea molemo ka ho fetisisa oa ho fumana lijo tseo.
Lisebelisoa:
Eelderink C1, Moerdijk-Poortvliet TC, Wang H, Schepers M, Preston T, Boer T, Vonk RJ, Schierbeek H, Priebe MG. "Karabo ea glycemic ha e bontše hore lihlahisoa tsa koro tse nang le lihlahisoa tse ngata tse nang le li-fiber li sebelisoa ke banna ba phetseng hantle." Journal of Nutrition February 2012.
Coby Eelderink, Marianne Schepers, Tom Preston, Roel J Vonk, Lizette Oudhuis, le Marion G Priebe. "Lijo tse fokolang tsa butle-butle le tse potlakileng li ka etsa hore ho be le karabo e joalo ea glycemic ka lebaka la ho fapana ha liphatsa tsa lefutso tsa banna ba phetseng hantle." Journal of American Medical Clinic Nutrition September 18, 2012.
Schenk S, Davidson CJ, Zderic TW, Byerley LO, Coyle EF. . "Likarolo tse sa tšoaneng tsa glycemic tsa lijo-thollo tsa hoseng ha li bakoe ke ho tšeloa ha mali ho kena maling empa ho etsa hore tsoekere e tlosoe ka mahlahahlaha." Journal of American Medical Clinic Nutrition October 2003.