Lenane la lihlahisoa tsa glycemic. Lethathamo la kakaretso la batho ba nang le lefu la tsoekere

Lenane la Glycemic - ke eng?

Ho sibolloa ha index ea glycemic ho entsoe ke Dr. D. Jenkins ka 1981. Ho ile ha fumaneha hore lijo tse fapaneng li na le phello e fapaneng ka botlalo le ho eketseha ha maemo a tsoekere ea mali.

Lenane la glycemic ke boleng bo khethollang sekhahla sa ho senyeha ha lihlahisoa 'meleng oa motho le ho fetolela ha tsona tsoekere e hloekileng. Hore ke eona maemo, ka hona lihlahisoa tsohle li bapisoa le tsoekere ea GI, e lekanang le 100 unit. Kahoo

Ho feta moo, sekhahla sa ho bola se phahameng se bolela GI e phahameng, mme ka lehlakoreng le leng.

Ke eng e amang index ea glycemic

Lenane la lijo la glycemic ha se khafetsa. Ho latela lintlha tse 'maloa:

• Ts'ebetso ea lik'hemik'hale le ho futhumatsa lijo, tseo hangata li eketsang index ea glycemic. Mohlala, lihoete tse tala li na le GI ea li-unit tse 30, mme li phehiloe - 50 unit.
• Litefiso tse ka har'a sehlahisoa sa fiber tse senyehileng, hammoho le boleng ba eona. Ha karolo e phahameng ea karolo ena ea sehlahisoa e le tlaase, e fokotsa tlaase index ea eona ea glycemic. Mohlala, GI ea raese e sootho ke likarolo tse 50, mme molekane oa eona ea peeled o ntse a hola, ka ho fapana, 70.
• Boleng ba index ea glycemic bo susumetsoa ke libaka tsa kholo, mefuta, mefuta ea litholoana le limela tse butsoitseng.

Glycemic index le dikahare tsa khalori - phapang ke efe?

Bongata ba batho bo ferekanya mohopolo index ea glycemic le "litaba tsa khalori" lihlahisoa. Ena ke eona phoso e ka sehloohong ho lokisoeng ha lijo le lefu la tsoekere le ba batlang ho theola boima ba 'mele. Moelelo oa likhopolo tsee ke eng?

Boleng bo phahameng ba GI bo bolela ts'ebetso e sebetsang ea lihlahisoa, 'me, ka hona, phallo e sebetsang ea tsoekere maling le ho kenella ka potlako. Lijong tse nang le GI e tlase, ts'ebetso ena e lieha haholo, e netefatsang ho lula nako e telele.

Leha ho le joalo, ha se sehlahisoa se seng le se seng sa khalori e tlase se nang le index ea "glycemic" e tlase.

Empa index ea glycemic e hloka mokhoa o fapaneng ka ho felletseng. Ha tsoekere e nyoloha ka matla maling, 'mele o akhela insulin ho thusa, e thibela ts'ebetso ea ho phatloha le ho ntlafatsa mefuta ea mafura a tsoang ho lik'habohaedreite. Maemong ana, litaba tsa khalori ha li na taba, "keketseho" ea tsoekere ea mali - tokollo ea "insulin" e ea sebetsa.

GI le phepo e nepahetseng ea lefu la tsoekere

Ho tloaelana le li-index tsa glycemic tsa lihlahisoa hoa hlokahala ho motho e mong le e mong.

Lihlahisoa, ho latela sekhahla sa ho bola sa lik'habohaedreite, li arotsoe ka lihlopha tse nang le GI e phahameng, e bohareng le e tlase:

• Lijo tse nang le index e phahameng ea glycemic (ho tloha ho tse 70 ho isa ho tse 100)

  biri	110
  mehla	103
  litapole tse halikiloeng	95
  litapole tse khotliloeng	90
  lihoete tse phehiloeng	85
  bohobe bo tšoeu	85
  lichifi	83
  granola le linate le morara o omisitsoeng	80
  lehapu	75
  squash, mokopu	75
  fatše breadcrumbs bakeng sa bohobe	74
  nyalothe	71
  litapole tse phehiloeng	70
  Coca-Cola, fantastis, sprite	70
  poone e phehiloeng	70
  marmalade	70
  dumplings	70
  lierekisi tse tšoeu	70
  tsoekere	70
  chokolete ea lebese	70

• Lihlahisoa tse nang le index ea glycemic e tloaelehileng (ho tloha ho li-unit tse 56 ho isa ho tse 60)

  phofo ea koro	69
  peinapole	66
  hang-hang oatmeal	66
  bananas, melon	65
  litapole tsa jekete, meroho e halikiloeng	65
  semolina	65
  libaskete tsa lehlabathe tsa litholoana	65
  bohobe bo lefifi	65
  morara o omisitsoeng	64
  bijoux ka chisi	64
  beetroot	64
  keke ea seponche	63
  koro e ponneng	63
  li-pancake tsa koro	62
  pizza le tamati le chisi	60
  lierekisi tse tšoeu	60
  sopho ea pepere e tshehla	60
  poone e halikiloeng	59
  lipitsa	59
  raese e hlaha	57

• Lihlahisoa tsa index ea glycemic tse tlase (ho fihlela liuniti tse 55)

  yoghur e monate, ice cream	52
  buckwheat, spaghetti, bijoux, bohobe, li-pancake tsa buckwheat	50
  oatmeal	49
  lierekisi tse tala, tse khanniloeng	48
  bohobe ba matlama	45
  lero la lamunu, apole, morara	40
  linaoa tse tšoeu	40
  bohobe ba lijo-thollo tsa koro, bohobe ba rye	40
  li-oranges, liapolekose tse omisitsoeng, lihoete tse tala	35
  fragole	32
  libanana tse tala, perekisi, apole	30
  soseji	28
  cheri, morara	22
  lierekisi tse mosehla, harese ea perela	22
  plums, linaoa tsa soya, linaoa tse tala	22
  chokolete e ntšo (70% cocoa)	22
  apricots tse ncha	20
  peanate	20
  walnuts	15
  eggplant, pepere e tala, broccoli, lieie ea khalase, konofolo, tamati	10
  li-mushroom	10

Motho ea phetseng hantle Lijo tse phahameng tsa GI li baka karabelo e potlakileng ea pancreatic. O khona ho qoba habonolo keketseho ea tsoekere ea mali ho feta tekano.

Ho diabetes boemo bo tšoanang bo shebahala bo fapane ka ho felletseng: ho ke ke ha khoneha ho thibela tsoekere e ngata ea mali ka lebaka la ho sitisoa ha secretion ea insulin ea hormone, ka hona, glycemia e atisang ho bonoa hangata e bonoa. Mona ke moo ho hlaha potso ea ho khetha lihlahisoa tsa batho ba lefu la tsoekere.

Liphetho

• Ha u ithuta ka lintlha tsa lihlahisoa tsa glycemic ka lihlahisoa tse ikemetseng, u se ke ua tšepa khetho ea bona ka leihlo le nchocho. Mohlala, lihoete tse phehiloeng ka GI e phahameng li tla ba hantle haholo ho feta chokolete e nang le GI e tlase, empa e na le mafura a mangata.
• Ha u khetha lihlahisoa, ho hlokahala hore u sebelise tafole e tšoanang, hobane tlhaiso-leseling e hlahisoang ke libaka tse fapaneng tsa tlhahisoleseling e ka fapana haholo.
• Lenane la glycemic le ipapisitse le hore na u khethile mofuta oa mofuta ofe le hore na o nkile phekolo ea mocheso nako e kae. Hoa hlokahala ho amohela molao o le mong o bonolo - thetso e fokolang e etsoa le sehlahisoa leha e le sefe, se leng betere bakeng sa bophelo ba motho. Tsela e bonolo eo u ka e sebelisang, e phetseng hantle.