Ha u khetha lihlahisoa, ho bohlokoa ho ela hloko lijo tsa bona tsa GI. E bontša hore na sehlahisoa se itseng se fetola boemo ba tsoekere e kae maling.
Joalokaha u tseba, lik'habohaedreite li arotsoe ka "potlaka" le "butle". Li-monosaccharides kapa lik'habohaedreite tse potlakileng li kenngoa habonolo, e leng se etsang hore ho be le keketseho e matla ea tsoekere ea mali. Ha glucose e sa amehe hanghang mesebetsing ea 'mele,' mele o tlohela matla ana “ka pokellong”, e hlahisoang ka mokhoa oa li-amana tsa mafura.
Mmele o amohela li-polysaccharides kapa lik'habohaedreite tse liehang ho feta, butle-butle li fa 'mele matla a glucose. Kahoo, tekanyo ea tsoekere e lula e le teng ntle le ho fetoha ha maemo a bohale le nako e telele, 'me ho sena sohle ho na le tafole ea li-indices tsa glycemic.
Lenane la glycemic ke eng?
Li-carbohydrate tse potlakileng li na le thuso ha ho hlokahala litšenyehelo tse ngata tsa matla, mohlala, ka letoto la mesebetsi e boima ea 'mele. Bakeng sa sena, ho ile ha qaptjoa lino tse khethehileng tsa matla, tse fanang ka 'mele ka potlako lintho tse hlokahalang bakeng sa keketseho e matla ea tsoekere ea mali. Ha boemo bona bo phahama, 'mele o kopana le tlhahiso ea "insulin".
Ntho ena e sebetsa e le "sephethephethe" sa tsoekere, e e isa liseleng tse mafura. Ke ka lebaka leo u sa lokelang ho feta tekanyo ea tšebeliso ea nama ea nama ea lik'habohaedreite kapa ho sebelisa chelete e felletseng, hobane ho seng joalo ba tla beoa ka mafura a tlotsitsoeng. E ne e le ntle ka nako ea batho ba khale, joale lijo li ne li sa tiisoe ho batho, mme polokelo ea mafura e sebetsa e le letlooa la polokeho bakeng sa maemo a sa lebelloang.
Empa mehleng ea rona ea ho lula re loanela sebopeho se loketseng, mafura a ikhethileng ke ntho e 'ngoe e mpe. Pele ho tsohle, mafura ke sera, ehlile, ke halofo e fokolang ea batho.
Lijo tse nang le lik'habohaedreite tse ntle li loketse 'mele ha o le mothating oa ho hlaphoheloa. Bophelong bo tloaelehileng, tekanyetso e phahameng ea tsoekere maling e hlokahala, motho o hloka ho phahama butle-butle ha matla letsatsi lohle. Likeletso tse ka har'a lijo ke sesupo sa hore na lik'habohaedreite li tla ba maling. Ho tloha sena, lik'habohaedreite tse sehlahisoa se itseng li bitsoa "kapele" kapa "butle".
Ha ho baloa lenane la glycemic ho bapisoa, tsoekere e nkuoa. Lenane la eona ke 100. Lihlahisoa tsohle tse ling li na le tekanyetso ho tloha ho 0 ho ea ho 100. Empa lihlahisoa tse ngata tsa lijo li feta bareki tse 100, joalo ka ha u bona, li potlakile haholo ho feta tsoekere maling ka tekanyo ea ho kenella maling.
Haeba re nka tsoekere e le ntlha ea tšupiso, lihlahisoa tse ling kaofela li hlahlojoa ke boemo ba tsoekere ea mali 'meleng ka mor'a ho nka ligrama tse 100 tsa sehlahisoa sena ha se bapisoa le ts'ebeliso ea ligrose tse 100 tsa tsoekere.
Haeba boemo ke 50% ea boemo ba tsoekere ea mali ka mor'a tsoekere, joale GI ea sehlahisoa sena e 50, mme haeba 110% ea tsoekere, index ea eona e tla ba 110.
Ke eng e khethollang index ea glycemic ea lijo
Ho latela maemo a mangata. Boitšoaro ba motho ka mong le ho ba teng ha liphoso ho tsoa ho data e fuoeng li bohlokoa. Lenane le boetse le angoa ke mofuta o khethehileng oa lik'habohaedreite (ka potlako kapa butle), le palo ea fiber mo sehlahisoa se itseng. Fibre e ka lelefatsa nako ea tšilo ea lijo, ea etsa hore tsoekere e tsamaee esita le hanyane butle. GI e angoa ke mofuta oa protheine le mafura sehlahisoa, le bongata ba tsona.
Lintlha tsohle li nkuoa ke litsebi tsa phepo e nepahetseng 'me li bokelloa ka har'a litafole tsa kakaretso. GI e boetse e itšetleha ka mokhoa oa ho pheha lijana tse khethehileng, ntlha ena e thata haholo ho e nahana. Empa tšusumetso ea 'nete ena ha e bohlokoa e le hore u e ele hloko.
Ke lijo life tseo u lokelang ho li khetha ho latela tšebetso ea bona ea GI
Lihlahisoa tse nang le index e phahameng ea glycemic li na le melemo e latelang:
- Ho phaellana ha matla ka lebaka la keketseho e matla ea matla;
- Keketseho e potlakileng ea tsoekere ea mali.
- Lihlahisoa tse nang le index ea glycemic e tlase le tsona li na le melemo ea tsona:
- Butle-butle ho fa 'mele lero la tsoekere letsatsi lohle;
- Takatso e fokotsehileng ea lijo;
- Keketseho ea tsoekere butle, e fokotsang monyetla oa ho beoa ha mafura a tlotsitsoeng.
Lits'oenyeho tsa lihlahisoa tse nang le index ea lihlahisoa tse phahameng tsa glycemic:
- Monyetla o phahameng o lekaneng oa ponahalo ea li-amana tsa mafura ka lebaka la litekanyo tsa tsoekere e sa tsitsang ea mali;
- Mmele o fuoa nama ea nama ea kolobe ho se hokae;
- Lihlahisoa ha li tšoanele bakuli ba nang le lefu la tsoekere.
Lits'oenyehelo tsa lihlahisoa tse nang le boemo bo tlase ba glycemic:
- Bokhabane ba kamohelo e tlase nakong ea ho ikoetlisa;
- Ho rarahana ha boitokiso. Ho na le lijo tse fokolang tsa GI tse tlase.
Mokhoa o motle ka ho fetisisa ke ho kopanya mefuta e 'meli ea lijo lijong tsa hau. E sa nyenyefatseng tlhoko ea ho khethoa ka hloko le ho ajoa letsatsi lohle, ho etsa mohlala, e ka ba kofi le mehla, mango le melon.
Matšoao a lebese
Sehlahisoa sa lebeseKe rona motheo oa lijo tsa batho ba bangata, ho kenyeletsa le baatlelete. Boleng ba phepo e nepahetseng ea lijo tse joalo ha bo na lipelaelo, ho feta moo, ha li theko e boima ebile li theko e tlase. Linaha tse ngata li amohela indasteri ea tlhahiso e le e 'ngoe ea bohlokoahali.
Mahlale a sejoale-joale a lumella motho ho khetha lihlahisoa tsa lebese ho latela litakatso le litakatso tsa hae. 'Marakeng ho na le li-yogurts tse fapaneng tsa ho noesa, chisi e nang le mafura a fokolang, chisi le mefuta e meng e mengata ea lihlahisoa tsena, tseo tse ling tsa tsona li ka jelloang ka kofi.
Sena sohle se fana ka tlhoko e kholo ea batho ba protheine le lintho tse ling tsa bohlokoa. Lihlahisoa tsa lebese le tsona ke motheo bakeng sa tlhahiso ea liprotheine tse ngata. Whey le casein li sebelisoa haholo ho hlahiseng lihlahisoa tse joalo. Ka thuso ea filtration le hydrolysis, lithethefatsi ha li fumanoe eseng ka theko e tlase, empa ka boleng bo phahameng ba tlhaho.
Matšoao a bohobe, lihlahisoa tsa phofo
Ho sa tsotelehe hore na batho ba tsotella sebopeho sa bona, chebahalo le bophelo ba bona bo botle, ke ba fokolang ba ka hanang bohobe ka botlalo. Ee, sena ha se hlokahale. Matsatsing ana, mefuta e mengata ea bohobe e teng, batho ba bang ba na le mechine ea bohobe lapeng, 'me mang kapa mang a ka khetha bohobe bo fapaneng ho ea ka khalori ea eona le litšobotsi tse ling.
U hloka ho khetha lihlahisoa tse feliloeng ka hloko. Mefuta e mengata ea bohobe e na le likhakanyo tsa tatso e eketsang index. Mefuta eohle ea li-sweeteners, li-flavour enhancers, mefuta e fapaneng ea phofo ea baking e fetola index ea sehlahisoa sa ho qetela.
Haeba motho a ikemetse ho lekola lijo tsa hae, hoa utloahala ho khetha mefuta e mengata ea bohobe. Kapa u e bake u le hae.
Index ea Glycemic ea Mekete
Ho lijo tsa batho ba tloaetseng ho ikoetlisa, lijo-thollo li lula sebakeng sa bohlokoa. Ho ba le lipolokelo tse kholo tsa lik'habohaedreite tse fanang ka 'mele oa moatlelete matla a ho holisa mesifa le ho ikoetlisa, lijo-thollo li na le GI e tlase, e etsang hore lihlahisoa tse joalo e be tsa bohlokoa.
Ha se lijo-thollo tsohle tse tsebahalang (ka mohlala, mabele a barele), empa u ka li tloaela habonolo, u hlokomela melemo ea bophelo bo botle eo ba e tlisang. Porridge ea lijo tsa hoseng ke ntho ea bohlokoa bakeng sa baatlelete ntle le kofi, empa ka litholoana, o ka eketsa mehla le mango, mahapu, esita le morara mona.
Leha e le karolo ea lijo tse thata, u ka khona ho ja lijo-thollo tse nang le phepo hoseng. Lijarete li na le mafura a manyane. Li-carbohydrate ke li-polysaccharides tse fanang ka keketseho e tsoelang pele le butle butle ea tsoekere ea mali, e fanang ka matla ka nako e telele.
Le ha ho le joalo, u ke ke ua tšoaroa ke mefuta eohle ea li tlatsetso ho lijo-thollo. Haeba o eketsa lebese, joale mafura a tlase feela, haeba tsoekere - joale e nyane. Ha lihlahisoa tse ling li eketsoa, phofo ea ho qetela ea GI e ka fetoha haholo, e kheloha haholo ho litekanyetso tsa mantlha tse boletsoeng tafoleng.
Matšoao a confectionery
Ho batho ba bangata, ho hana lijo tse nang le tsoekere le lijo tse tsoekere ho thatafatsa bophelo haholo. Batho ba ke ke ba hlola ba rata li-sweets ka mokhoa ofe kapa ofe. Matsatsing ana, tlhahiso ea lihlahisoa tsa confectionery e phahamiselitsoe maemong a bonono: li-confectioners li fetoha batho ba litaba, 'me lihlahisoa tsa bona lia bontšoa. Ho joalo, ho lahla mefuta ea hona joale ea lihlahisoa tsa confectionery ha ho bonolo, hammoho le ho tlohela kofi.
Ha u bapisa lihlahisoa tse nang le tafole ea boleng ba glycemic, ka linako tse ling u ka khona ho reka tsoekere e nyane le kofi ... Ha feela lihlahisoa li kopantsoe hantle le ho khethoa ka index ea glycemic e tlase. Karolo e lekaneng ea lihlahisoa e na le GI e tlase le coeff lekaneng e ntle. Haeba u kopanya lijo tseo u li ratang le tse ling tse theolang index, o ka sebelisa lisepa ka mokhoa o sireletsehileng.
Leha ho le joalo, lingaka li khothaletsa ho nka lijo tse phahameng tsa 'mele hoseng kapa pele ho koetliso.
Ts'ebeliso ea lijo tse joalo kamora ho ikoetlisa ka matla li tla lebisa ho litlamorao tse fapaneng: ka lebaka la ho kenella ka potlako, insulin e tla lokolloa 'me tsoekere e fetohe mafura kapele. Ehlile, sephetho se joalo ho tsoa thutong ea li-indices tsa glycemic tsa lihlahisoa ha se ntho e lakatsehang.
Matšoao a litholoana le meroho
Ka litholoana le meroho, tsohle li bonolo. Meroho e nkoa e le lihlahisoa tse ntle bakeng sa moatlelete, hobane e na le liminerale tse ngata, livithamini le likarolo tse ling tsa trace. Meroho e na le fiber e ngata, e tlatsetsang ho tšilong e sebetsang. Ntle le moo, meroho e batla e se na mafura le lik'habohaedreite. Ka nako e ts'oanang, ho ja meroho ho ka hatella takatso ea lijo ntle le ho fana ka matla ho 'mele, e tla e qobella ho sebelisa mafura a ikhethileng.
Meroho e theola GI ea lijo: haeba u ja meroho ka lijo tse nang le GI e phahameng, tekanyo ea tsoekere e maling e ea theoha butle 'me e nka nako e telele.
Litholoana ke mofani oa bohlokoa oa L-carnitine, e ntlafatsang lits'ebetso tsa ho chesa mafura. Leha ho na le mohopolo o amoheloang ka kakaretso, litholoana, limango ha li na lenane la lihlahisoa tse phahameng haholo tsa glycemic, joalo ka ha ho bonahala, re ka re le eona e tlase haholo, mme sena se ka bonoa ka ho bua ka mahapu kapa ho ja morara, manco, jj.
Palo e kholo ea litholoana tse fapaneng li na le fiber e ngata, e tsejoang ho theola GI. Mohlala, ka mor'a ho ikoetlisa, ho ja banana kapa mango, morara o mongata oa morara o tla fa 'mele mohloli o telele le o boreleli oa lik'habohaedreite ho etsa matla a lahlehileng.
Lino
Boholo ba lino, joalo ka molao, li na le index ea glycemic e phahameng, joalo ka kofi. Sena se bakoa ke taba ea hore tsoekere e entsoe ka mokhoa o qhibilihileng, kofi, 'me' mele o e sebelisa ka potlako, joalo ka kofi. Ho feta moo, lino tse ngata li entsoe ka khabone, e leng ho eketsang tsoekere e ngata.
Empa ho na le lintlha tsa bohlokoa ho sena. Mohlala, ha u sebelisa moeine, ho bontšoa hore ke ho ja lik'habohaedreite tse bonolo tse netefatsang phetoho ea moeine ho hlahisa phosphate liseleng tsa mesifa. Mabapi le sena, lero la morara le loketse, le nang le lipontšo tse nepahetseng bakeng sa tlhahiso ea moeine.
Ho bohlokoa ho hlokomela hore, ka mohlala, veine tse khubelu li na le GI e tlase, empa li ntlafatsa tšilo ea lijo. Ho ipapisitsoe le litšobotsi tsena, litsebi tsa phepo e ntle li khothaletsa ho nwa veine e khubelu e ommeng, empa eseng biri, hammoho le lijo tse ka sehloohong, e le hore u se ke oa tseba hore na matšoao a lefu la tsoekere ke eng.
Mafura, lisosa
Taba ea hore li-sauces le lioli li na le boemo bo tlase ba GI e lokile ha u li habanya feela. Mafura a mangata a lekanyetsoa letšoao lena.
Ehlile, ho thata ho e etsa ntle le oli, hape ntle le kofi, o hloka feela ho khetha oli ea meroho ea tlhaho, mohlala, mohloaare.
Nuts
Linate li na le index ea glycemic e tlase, 'me sena, e le molao, se etsa hore re nahane hore sehlahisoa se fana ka protheine e ntle ka ho fetisisa. Ha ho bonolo joalo. Linate li na le mafura a mangata, 'me ho thata ho a sefa ka mokhoa oa ho silila. Joaloka mohloli o tloaelehileng oa limatlafatsi, linate li ke ke tsa sebeletsa baatlelete ba bangata.
Kamora kalafo ea mocheso, linate ha li fetole index ea tsona, e e siea e le tlase, empa tatso e senyehile. Ka hona, linate li sheboa hamolemo e le sessert e nyane le tlatsetso e sa tloaelehang lijong, joalo ka kofi.
Malebela le liqeto
Lijo tse thehiloeng ho index ea glycemic ea lihlahisoa ho thata ho li latela. Ha se batho bohle ba nang le nako le mamello e lekaneng bakeng sa sena. Leha ho le joalo, ho etsa mohopolo o akaretsang oa likarolo tsa lihlahisoa ha ho thata. Tlas'a maemo a lekanang, bakeng sa lijo tsa letsatsi le letsatsi o hloka ho khetha lijo tse nang le index e nyane. Nakong ea pele ho nako ea ho ikoetlisa, lijo tse nang le index e phahameng ea glycemic li lokela ho jeoa.
- Meroho e na le index ea glycemic e tlase. Ntle le moo, ba ka, ha ba ba hammoho, ba theola GI ea lijo tse ling. Meroho ke mohloli o motle oa fiber le livithamini, li ntlafatsa ts'ebetso ea tšilo ea lijo. Haeba ho hlokahala ho theola GI ea lijana tse jeoang kapa sejo se tloaelehileng, joale hammoho le lijana tse nang le GI e eketsehang, ho hlokahala hore o je lijo tse nang le fiber, haholo-holo meroho.
- GI e phahameng ka ho fetisisa e na le biri, lino tse tahiloeng le mefuta e meng ea lihlahisoa tsa phofo le confectionery, lipalo tse phethahetseng li lula li li hlakisa.
- Index hape e latela mokhoa oa ho itokisa. Nakong ea kalafo ea mocheso, lik'habohaedreite le liprotheine li batla li le lerootho. Mohlala, index ea glycemic ea litapole tse khotliloeng e tlase haholo ho feta litapole tse phehiloeng. GI e tlase haholo ea litapole, haeba e phehiloe ka junifomo ea eona. Sena se bakoa ke taba ea hore sehlahisoa se na le starch. Lihlahisoa life kapa life tse nang le starch (lijo-thollo, lijo-thollo kapa pasta), nakong ea ho pheha, li lahleheloa haholo ke index ea glycemic.
- Ho pholletsa le letsatsi, boemo ba lihlahisoa tsa glycemic ea lihlahisoa li tlameha ho fokotsoa. Ka shoalane, index e lokela ho ba e fokolang. Nakong ea boroko, 'mele oa motho o batla o sa sebelise matla, kahoo tsoekere e ngata e fetelletseng ea mali e lebisa ho hlahisoeng ha mafura a tlotsitsoeng.
Tafole ea tafole ea glycemic index
| Sehlahisoa | Lenane la Glycemic |
|---|---|
| biri | 110 |
| mehla | 103 |
| tortilla poone | 100 |
| toast e tšoeu | 100 |
| rutabaga | 99 |
| parnip | 97 |
| Mabanta a Sefora | 95 |
| litapole tse halikiloeng | 95 |
| phofo ea raese | 95 |
| li-noodle tsa raese | 92 |
| liapolekose tse khabisitsoeng | 91 |
| cactus jeme | 91 |
| litapole tse khotliloeng | 90 |
| mahe a linotsi | 90 |
| hang-hang lierekisi tsa raese | 90 |
| lihlahla tsa poone | 85 |
| lihoete tse phehiloeng | 85 |
| poone ea pop | 85 |
| bohobe bo tšoeu | 85 |
| bohobe ba raese | 85 |
| litapole tse khotliloeng hang-hang | 83 |
| linaoa tsa furu | 80 |
| litapole tsa litapole | 80 |
| maqheka | 80 |
| granola le linate le morara o omisitsoeng | 80 |
| tapioca | 80 |
| li-wafson tse sa koaeloang letho | 76 |
| donuts | 76 |
| lehapu | 75 |
| zucchini | 75 |
| mokopu | 75 |
| bohobe bo bolelele ba french | 75 |
| fatše breadcrumbs bakeng sa bohobe | 74 |
| koro bagel | 72 |
| nyalothe | 71 |
| litapole tse phehiloeng | 70 |
| Coca-Cola, fantastis, sprite | 70 |
| setapole sa litapole, poone | 70 |
| poone e phehiloeng | 70 |
| marmalade, jeme le tsoekere | 70 |
| Mars, Snickers (Baa) | 70 |
| dumplings, ravioli | 70 |
| phetoho | 70 |
| raese e tšoeu e tšoeu | 70 |
| tsoekere (sucrose) | 70 |
| Lithane tsa litholoana tse tsoekere | 70 |
| chokolete ea lebese | 70 |
| likuku tse ncha | 69 |
| phofo ea koro | 69 |
| sekholopane | 67 |
| peinapole | 66 |
| tranelate le phofo ea koro | 66 |
| muesli Swiss | 66 |
| hang-hang oatmeal | 66 |
| sopho e tenya e tala e tala | 66 |
| libanana | 65 |
| melon | 65 |
| litapole tse phehiloeng ka jekete | 65 |
| meroho e halikiloeng | 65 |
| matsala | 65 |
| semolina | 65 |
| libaskete tsa lehlabathe tsa litholoana | 65 |
| lero la lamunu, le itokisitse | 65 |
| bohobe bo lefifi | 65 |
| morara o omisitsoeng | 64 |
| bijoux ka chisi | 64 |
| li-cookies tse khutšoane | 64 |
| beetroot | 64 |
| sopho ea linaoa tse ntšo | 64 |
| keke ea seponche | 63 |
| koro e ponneng | 63 |
| li-pancake tsa koro | 62 |
| twix | 62 |
| li-hamburger buns | 61 |
| pizza le tamati le chisi | 60 |
| lierekisi tse tšoeu | 60 |
| sopho ea pepere e tshehla | 60 |
| poone e halikiloeng | 59 |
| lipitsa | 59 |
| papaya | 58 |
| pita arab | 57 |
| raese e hlaha | 57 |
| mango | 55 |
| li-cookies tsa oatmeal | 55 |
| li-cookies | 55 |
| salate ea litholoana ka tranelate e shapuoeng | 55 |
| tarot | 54 |
| makhophoana a limela | 53 |
| yoghur e monate | 52 |
| ice cream | 52 |
| sopho ea tamati | 52 |
| matlakala | 51 |
| buckwheat | 50 |
| litapole tse monate (litapole tse monate) | 50 |
| kiwi | 50 |
| raese e sootho | 50 |
| spaghetti bijoux | 50 |
| tortellini le chisi | 50 |
| bohobe, li-pancake tsa buckwheat | 50 |
| sherbet | 50 |
| oatmeal | 49 |
| amylose | 48 |
| bulgur | 48 |
| lierekisi tse tala, tse khanniloeng | 48 |
| lero la morara, tsoekere e sa lefelloeng | 48 |
| lero la morara, tsoekere e sa lefelloeng | 48 |
| bohobe ba litholoana | 47 |
| lactose | 46 |
| Mof | 46 |
| lero la phaenapole, tsoekere e sa lefelloeng | 46 |
| bohobe ba matlama | 45 |
| liperela tsa makotikoting | 44 |
| sopho ea lens | 44 |
| linaoa tse mebala | 42 |
| li-peas tsa canon tse ka makotikoti | 41 |
| morara | 40 |
| e tala, lierekisi tse ncha | 40 |
| Hominy (porcela ea poone) | 40 |
| e nchafalitsoeng e lero la lamunu, e se nang tsoekere | 40 |
| lero la apole, tsoekere e sa lefelloeng | 40 |
| linaoa tse tšoeu | 40 |
| bohobe ba lijo-thollo tsa koro, bohobe ba rye | 40 |
| bohobe ba mokopu | 40 |
| lithupa tsa litlhapi | 38 |
| Wholemeal spaghetti | 38 |
| sopho ea linaoa | 36 |
| li-oranges | 35 |
| Vermicelli ea China | 35 |
| liapole tse tala, li omme | 35 |
| lifeiga | 35 |
| yoghur ea tlhaho | 35 |
| yoghur e se nang mafura | 35 |
| quinoa | 35 |
| liapolekose tse omisitsoeng | 35 |
| poone | 35 |
| lihoete tse tala | 35 |
| soy ice cream ice | 35 |
| pears | 34 |
| peo ea rye | 34 |
| chisi ea chokolete | 34 |
| peanut butter | 32 |
| fragole | 32 |
| lebese lohle | 32 |
| linaoa | 32 |
| libanana tse tala | 30 |
| linaoa tse ntšo | 30 |
| lierekisi tsa tattoo | 30 |
| melee ntle le tsoekere, jeme ntle le tsoekere | 30 |
| Liperesente tse peli lebese | 30 |
| lebese la soya | 30 |
| liperekisi | 30 |
| liapole | 30 |
| soseji | 28 |
| skim lebese | 27 |
| lente tse khubelu | 25 |
| ciliegia | 22 |
| lierekisi tse 'mala o mosehla | 22 |
| litholoana tsa morara | 22 |
| harese | 22 |
| plums | 22 |
| linaoa tsa soya | 22 |
| lensisi tse tala | 22 |
| chokolete e ntšo (70% cocoa) | 22 |
| apricots tse ncha | 20 |
| peanate | 20 |
| soya e omeletseng | 20 |
| fructose | 20 |
| raese ea raese | 19 |
| walnuts | 15 |
| eggplant | 10 |
| broccoli | 10 |
| li-mushroom | 10 |
| pepere e tala | 10 |
| mexican cactus | 10 |
| khábeche | 10 |
| seqha | 10 |
| tamati | 10 |
| lettuce la makhasi | 10 |
| lettuce | 10 |
| konofolo | 10 |
| lipeo tsa sonobolomo | 8 |
