Lenane la glycemic. Tafole e felletseng ea sehlahisoa (e felletse ka sehlopha)

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Ke engoe ea glycemic index eo motho e mong le e mong oa lefu la tsoekere a e tsebang. Ona ke motheo oo bakuli ba itšetlehang ka oona, ba khethang lijo tsa bona tsa letsatsi le letsatsi.
Ha ho bonolo haholo ho amohela le ho khomarela mofuta o itseng oa boits'oaro le lijo ho bophelo bohle. Ha ho khonehe ho tšoara ka hlooho lihlahisoa tsohle tse hlahang tafoleng ea rona, empa ho ja lijo u sa tsebe hore na ho tla ama maemo a tsoekere ea mali joang - ho bolaea!

Bakeng sa lona, ​​baratuoa ba tsoekere, ho nolofatsa ho shebella phepo e nepahetseng, re fana ka litafole tse kenyelletsang likarolo tsa mantlha tsa phepo eo re kopanang le eona letsatsi le leng le le leng. Haeba ha u fumane ho hong, ngola - 'me re tla eketsa!

Bakeng sa kutloisiso, re arotse lihlahisoa ka lihlopha:

  • meroho
  • litholoana le monokotsoai;
  • lihlahisoa tsa lijo-thollo le lihlahisoa tsa phofo;
  • lihlahisoa tsa lebese;
  • lihlapi le lijo tsa leoatleng;
  • lihlahisoa tsa nama;
  • mafura, oli, lisosa;
  • lino
  • tse ling

Tlas'a sehlahisoa se seng le se seng, o ka bona GI ea eona, litaba tsa khalori, le palo ea liprotheine, mafura le lik'habohaedreite (BJU). Kholomo ea ho qetela ke likhakanyo tsa sehlahisoa ka tekanyo ea lintlha tse hlano, tekanyetso ea 5 ke sehlahisoa se setle ka ho fetisisa se ka sebelisoang.

Meroho

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Parsley, basil5493,70,485
Dill15312,50,54,15
Lettuce la makhasi10171,50,22,35
Tomoso e Ncha10231,10,23,85
Likomkomere tse ncha20130,60,11,85
Lieie e tala10481,4

-

10,45
Spinach15222,90,325
Asparagus15211,90,13,25
Broccoli102730,445
Radish15201,20,13,45
K'habeche e ncha10252

-

4,35
Sauerkraut15171,80,12,25
Bokhabane ba Braised1575239,65
Braul Cauliflower15291,80,345
Brussels ea hlaha15434,8

-

5,95
Leek15332

-

6,55
Li-mushroom tse halikiloeng10293,71,71,15
Pepere e tala10261,3

-

5,35
Pepere e khubelu15311,30,35,95
Garlic30466,5

-

5,25
Lihoete tse tala35351,30,17,25
Lierekisi tse ncha tse tala407250,212,84
Lilete tse phehiloeng2512810,30,420,34
Linaoa tse phehiloeng401279,60,50,24
Meroho e jeoang55992,14,87,13
Caviar ea Eggplant401461,713,35,13
Squash caviar75831,34,88,13
Li-beets tse phehiloeng64541,90,110,83
Mokopu o phehiloeng75231,10,14,43
Zucchini e halikiloeng751041,3610,32
Kholifulawa e halikiloeng351203105,72
Lioli tsa mohloaare tse tala151251,412,71,32
Poone e phehiloeng701234,12,322,52
Lioli tse ntšo153612,2328,71
Litapole tse phehiloeng657520,415,81
Litapole tse khotliloeng90922,13,313,71
Li-fries tsa Sefora952663,815,1291
Litapole tse halikiloeng951842,89,5221
Lithane tsa litapole855382,237,649,31

Litholoana le monokotsoai

Lebitso la Sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Lemon20330,90,135
Morara22350,70,26,55
Li-ramatiki30390,80,38,35
Liapole30440,40,49,85
Bbb25312

-

4,45
Meroho25340,80,46,35
Blueberries43411,10,68,45
Blueberries423410,17,75
Currant e khubelu303510,27,35
Currant e ntšo153810,27,35
Cherum plum25270,2

-

6,45
Lingonberry25430,70,585
Liapole20400,90,195
Liperekisi30420,90,19,55
Liperela34420,40,39,55
Plums22430,80,29,65
Meroho32320,80,46,35
Lithunya35380,90,28,35
Cherry22490,80,510,34
Kharenate35520,9

-

11,24
Nectarine35480,90,211,84
Cranberries45260,5

-

3,84
Kiwi50490,40,211,54
Leoatle buckthorn30520,92,554
Monate o monate25501,20,410,64
Mathata40380,80,38,13
Gooseberry40410,70,29,13
Persimmon55550,5

-

13,22
Mango55670,50,313,52
Melon60390,6

-

9,12
Banana60911,50,1212
Morara40640,60,2162
Liphaenapole66490,50,211,61
Lebone72400,70,28,81
Mopresidente652711,8

-

661
Prunes252422,3

-

58,41
Likokonyana352573,10,857,91
Liapolekose tse omisitsoeng302405,2

-

551
Matsatsi14630620,572,31

Lihlahisoa tsa koro le lihlahisoa tsa phofo

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Lijo tsa kahare30205173,9145
Phofo ea soya e se nang mafura1529148,9121,75
Lekala5119115,13,823,54
Oatmeal e tala40305116,2504
Perese ea harese metsing221093,10,422,24
Oatmeal holim'a metsi66491,51,193
Lebese la phofo501113,6219,83
Rease ea raese e sa phetsoang651252,70,7363
Wholemeal bijoux381134,70,923,23
Bohobe ba lijo-thollo402228,61,443,93
Bohobe Bohle4529111,32,1656,53
Bohobe "Borodino"452026,81,340,73
Buckwheat porridge holim'a metsi501535,91,6293
Lebese oatmeal601164,85,113,73
Durum koro koro501405,51,1272
Lebese la phofo6512235,415,32
Porese ea raese ea lebese701012,91,4182
Bohobe ba koro-ea koro652146,7142,42
Lipapatso ka chisi ea chisi6017010,9136,42
Mabone60252146,3372
Millet porridge holim'a metsi701344,51,326,11
Rice porridge ka metsing801072,40,463,51
Li-Pancake tsa Premium691855,2334,31
Metsoako ka litapole6623463,6421
Pitsa ea chisi602366,613,322,71
Phofo ea Phepo ea Pele802327,60,848,61
Palete ea pasta8534412,80,4701
Muesli8035211,313,467,11
Pie e halikiloeng ka onion le lehe882046,13,736,71
Pie e halikiloeng ka jeme882894,78,847,81
Baqhekelli7436011,52741
Mokhukhi oa cookie8035211,313,467,11
Sekoti882927,54,954,71
Hot Hot Bun922878,73,1591
Wheat Bagel1032769,11,157,11
Li-flakes tsa poone8536040,5801
Li-croutons tse halikiloeng tse tšoeu1003818,814,454,21
Bohobe bo tšoeu (bohobe)1363697,47,668,11
Mabele805452,932,661,61
Li-cookie, likuku, likuku100520425701

Lihlahisoa tsa lebese

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Lebese la letlalo273130,24,75
Chese e nang le mafura a tlase30881811,25
Lebese la soya30403,81,90,85
Kefir nonfat253030,13,85
Yogurt 1.5% ea tlhaho354751,53,55
Chisi ea tofu15738,14,20,65
Lebese la tlhaho32603,14,24,84
Curd 9% mafura3018514923
Lero la tholoana521055,12,815,73
Brynza

-

26017,920,1

-

2
Feta chisi5624311212,52
Boima ba Curd45340723101
Li-pancake tsa chisi7022017,41210,61
Chisi ea Suluguni

-

28519,522

-

1
Chisi e sebetsitsoeng5732320273,81
Liee tse thata

-

3602330

-

1
Cream 10% mafura301182,8103,71
Bolila tranelate 20% mafura562042,8203,21
Ice cream702184,211,823,71
Khabeloa lebese ka tsoekere803297,28,5561

Litlhapi le lijo tsa leoatleng

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Cod e phehiloeng

-

76170,7

-

5
Pike e phehiloeng

-

78180,5

-

5
Bo-'mampuli ba Boiled

-

8518,71,1

-

5
Leoatle leoatle2250,90,20,35
A phehile hake

-

8616,62,2

-

5
Mofuta oa trout

-

8915,53

-

5
Shrimp

-

95201,8

-

5
Li-oyster tse phehiloeng

-

95143

-

5
Tuna ka lero la eona

-

96211

-

5
Sudak

-

9721,31,3

-

5
Flounder

-

10518,22,3

-

5
Li-squid tse phehiloeng

-

14030,42,2

-

5
Fish crayfish59720,31,315
Metsoako e belisitsoeng

-

115194,3

-

4
Pollock roe

-

13128,41,9

-

4
Beluga

-

13123,84

-

4
Hering

-

14015,58,7

-

3
Cod e tsubelletsoeng

-

11123,30,9

-

3
Ho chesa salmon e chesang e chesang

-

16123,27,6

-

3
E halikiloeng

-

158198,9

-

3
Carp e halikiloeng

-

19618,311,6

-

3
Sardine e phehiloeng

-

1782010,8

-

3
Salmon e phehiloeng

-

21016,315

-

2
Caviar e khubelu

-

26131,613,8

-

2
Cke Chun Smke Mackerel

-

15123,46,4

-

2
Li-cutlets tsa litlhapi5016812,5616,12
Mosi oa ho tsuba

-

36317,732,4

-

1
Lithutsoana tsa Crab409454,39,51
Sebete sa cod

-

6134,265,7

-

1
Sardine e oli

-

24917,919,7

-

1
Mackerel ka oli

-

27813,125,1

-

1
Ts'oarella ka oli

-

28318,323,3

-

1
Li-sprats ka oli

-

36317,432,4

-

1

Lihlahisoa tsa nama

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Sefuba sa khoho se phehiloeng

-

13729,81,8

-

5
Veal e phehiloeng

-

13427,83,1

-

5
Turkey e phehiloeng

-

19523,710,4

-

4
Nama ea khomo e halikiloeng

-

17525,78,1

-

4
Mmutla o halikiloeng

-

21228,710,8

-

4
Liphio tse bohlale

-

15626,15,8

-

4
Sebete sa nama ea khomo ea likhomo5019922,910,23,94
Leleme la nama e belisitsoeng

-

23123,915

-

4
Borena ba nama ea khomo

-

12411,78,6

-

3
Omele4921014152,13
Khoho e halikiloeng

-

26231,215,3

-

3
Kolobe e halikiloeng

-

28019,922

-

3
Konyana e phehiloeng

-

29321,922,6

-

3
Beef Stroganoff5620716,613,15,72
Li-cutlets tsa nama ea kolobe5026211,719,69,62
Sosebelisoa2826610,4241,61
Soseji e phehiloeng34300122831
Goose

-

31929,322,4

-

1
Konyana

-

3002425

-

1
Letata

-

40723,234,8

-

1
Nama ea nama ea khomo e halikiloeng

-

40717,737,4

-

1

Mafura, Mafura, Lisosa

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Soso ea soso20122

-

15
Ketchup15902,1

-

14,94
Mosetareta351439,912,75,33
Oli ea mohloaare

-

898

-

99,8

-

3
Oli ea limela

-

899

-

99,9

-

3
Mayonnaise606210,3672,62
Botoro517480,482,50,82
Margarine557430,2822,11
Mafura a dikolobe

-

8411,490

-

1

Lino

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Metsi a hloekileng a se nang khase

-

-

-

-

-

5
Tee e tala (ntle le tsoekere)

-

0,1

-

-

-

5
Lero la tamati15181

-

3,54
Jusi ea rantipole40281,10,15,83
Jusi ea morara (ntle le tsoekere)48330,3

-

83
Apple lero (mahala mahala)40440,5

-

9,13
Lero la Orange (tsoekere ntle le tsoekere)40540,7

-

12,83
Lero la phaenapole (ntle le tsoekere)46530,4

-

13,43
Lero la morara (mahala tsoekere)4856,40,3

-

13,83
Veine e khubelu e omisitsoeng44680,2

-

0,33
Veine e tšoeu e omisitsoeng44660,1

-

0,62
Kvass3020,80,2

-

52
Kofi ea tlhaho (e se nang tsoekere)5210,10,1

-

2
Cocoa ka lebese (ntle le tsoekere)40673,23,85,12
Lero ka pakete e ngoe le e ngoe70540,7

-

12,82
Litholoana tse nang le litholoana (ntle le tsoekere)60600,8

-

14,22
Veine e tlotsitsoeng301500,2

-

201
Kofi e halikiloeng42580,7111,21
Lino tse khabisitsoeng ka khalase7448

-

-

11,71
Biri110420,3

-

4,61
Mofuta oa champagne46880,2

-

51
Gin le tonic

-

630,2

-

0,21
Lijana30322

-

-

451
Vodka

-

233

-

-

0,11
Cognac

-

239

-

-

1,51

Tse ling

Lebitso la sehlahisoa

Lenane la Glycemic

Kcal

Li-squirrel

Mafura

Lik'habohaedreite

Tekanyetso ea sehlahisoa

Protheine ea lehe le le leng48173,6

-

0,45
Lehe (1 pc)48766,35,20,74
Lehe le le leng50592,75,20,31
Walnuts1571015,665,215,22
Hazelnuts1570616,166,99,92
Lialmonde2564818,657,713,62
Pistachios15577215010,82
Litapole2061220,945,210,82
Peo ea soneblomo8572215342
Peo ea Mokopu256002846,715,72
Kokonate453803,433,529,52
Chokolete e lefifi225396,235,448,22
Monate903140,8

-

80,32
E bolokiloe702710,30,370,91
Chokoleti ea lebese70550534,752,41
Baa70500425691
Halva7052212,729,950,61
Pipi ea Caramel80375

-

0,1971
Marmalade303060,40,1761
Tsoekere70374

-

-

99,81
Popcorn854802,12077,61
Shawarma ka bohobe ba pita (1 pc.)7062824,829641
Hamburger (1 pc)10348625,826,236,71
Hotdog (1 pc)907241736791

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