Ka lilemo tse mashome a mangata, poleloana e reng "glycemic index" e ile ea hlahella likoranteng tse tloaelehileng le libuka tsa feshene mabapi le lijo. Lenane la lihlahisoa tsa glycemic ke sehlooho se ratoang ho litsebi tsa phepo le litsebi tsa lefu la tsoekere tse sa tsebeng hantle mosebetsing oa tsona. Karolong ea kajeno, u tla fumana hore na hobaneng ho se na thuso ho shebisisa index ea glycemic bakeng sa taolo e ntle ea lefu la tsoekere, mme ho fapana le moo o hloka ho bala palo ea ligrama tsa lik'habohaedreite tse o li jang.
Pele ho tsohle, rea hlokomela hore ha ho na mokhoa oa ho bolela esale pele esale pele hore na sehlahisoa se itseng sa lijo se tla ama tsoekere ea mali joang ho motho ea itseng. Hobane metabolism ea e mong le e mong oa rona ke motho ka mong. Mokhoa o le mong o tšepahalang ke ho ja sehlahisoa, ho lekanya tsoekere ea mali ka glucometer pele ho moo, 'me hangata o e lekanyetse lihora tse' maloa, ka nako e khutšoane. Joale a re shebeng khopolo eo e thehileng mohopolo oa index ea glycemic, 'me re bonts'a hore na ho fosahetse eng.
Nahana ka li-graph tse peli, e 'ngoe le e' ngoe e bonts'a tsoekere ea mali ea motho ka lihora tse tharo. Kemiso ea pele ke tsoekere ea mali bakeng sa lihora tse 3 kamora ho ja tsoekere e hloekileng. Ona ke boemo bo nkiloeng e le 100%. Chate ea bobeli ke tsoekere ea mali ka mor'a ho ja sehlahisoa se seng se nang le 'mele oa lik'habohaedreite ka har'a ligrama. Mohlala, ho chate ea pele, ba jele ligrame tse 20 tsa tsoekere, ka la bobeli, ba ja ligrama tse 100 tsa libanana, tse fanang ka ligrama tse 20 tsa nama ea kolobe. Ho tseba mofuta oa libanana tsa "glycemic", o hloka ho arola sebaka se katlasehong ea graph ea bobeli sebakeng seo se katikaneng ea graph ea pele. Tekanyo ena hangata e etsoa ho batho ba 'maloa ba fapaneng ba se nang lefu la tsoekere, ebe sephetho sea lekanyetsoa' me se tlalehiloe tafoleng ea index ea lihlahisoa tsa glycemic.
Hobaneng ha index ea glycemic e sa nepahala ebile e se na thuso
Mohopolo oa index ea glycemic o shebahala o le bonolo ebile o le setaele. Empa ts'ebetsong, e baka kotsi e kholo ho batho ba batlang ho laola lefu la bona la tsoekere kapa ba lekile feela ho theola boima ba 'mele. Lipalo tsa index ea lihlahisoa tsa glycemic ha e ea nepahala. Hobaneng ho le joalo:
- Ho bakuli ba nang le lefu la tsoekere, tsoekere ea mali ka mor'a ho ja e phahama haholo ho feta ho batho ba phetseng hantle. Bakeng sa bona, boleng ba glycemic index bo ne bo tla fapana ka ho felletseng.
- Ho tšela lik'habohaedreite tseo u li jeleng hangata ho nka lihora tse 5, empa lipalo-palo tse tloaelehileng tsa glycemic index li nka lihora tse 3 feela tsa pele.
- Boleng ba lenane la glycemic ke lintlha tse akaretsang ho latela liphetho tsa batho ba 'maloa. Empa bathong ba fapaneng, ts'ebetsong, litekanyetso tsena li fapana ka liperesente tse mashome, hobane metabolism ea tsohle e tsoala ka tsela ea eona.
Lenane la "glycemic" le tlase le nkuoa e le 15-50% ha tsoekere e nkuoa e le 100%. Ka bomalimabe, lingaka tse nang le lefu la tsoekere li tsoela pele ho buella lijo ka index e tlase ea glycemic. Mohlala, tsena ke liapole kapa linaoa. Empa ha u lekanya tsoekere ea mali kamora ho ja lijo tse joalo, u tla fumana hore e "feta" joalo ka kamora ho ja tsoekere kapa phofo. Lijo tse leng lijong tsa tsoekere tse tlase tsa carb li na le index ea glycemic hantle ka tlase ho 15%. Ba eketsa tsoekere ea mali ka mor'a ho ja butle butle.
Le ho batho ba phetseng hantle, lijo tse tšoanang li eketsa tsoekere ea mali ka mor'a ho ja ka mekhoa e fapaneng. Bakeng sa bakuli ba nang le lefu la tsoekere, phapang e ka ba makhetlo a mangata. Mohlala, chisi ea "cottage" e tla baka tsoekere ho mokuli ea nang le lefu la tsoekere la mofuta oa 1, e sa hlahiseng insulin ea eona. Karolo e le 'ngoe e nyane ea chisi ea konkreite ha e na phello ho tsoekere ea mali ho mokuli ea nang le lefu la tsoekere la mofuta oa 2, ea nang le bothata ba insulin, mme makhopho a hae a hlahisa insulin makhetlo a makhetlo a 2-3 ho feta a tloaelehileng.
Phetha: lebala ka glycemic index, mme ho fapana le moo bala lik'habohaedreite ka ligrama lijong tseo u rerileng ho li ja. Keletso ena ke ea bohlokoa eseng feela ho bakuli ba nang le lefu la tsoekere la mofuta oa 2, empa le batho ba nang le tsoekere e tloaelehileng ea mali ba batlang ho theola boima ba 'mele. Ho bohlokoa hore batho ba joalo ba bale lingoliloeng tse latelang:
- Mokhoa oa ho theola boima ba 'mele ka lijo tse nang le lik'habohaedreite tse fokolang.
- Khanyetso ea insulin ke eng, e kena-kenana joang le ho lahleheloa ke boima ba 'mele le se hlokang ho etsoa.
- Obesity + hypertension = metabolic syndrome.
