Ho lefu la tsoekere, ho bohlokoa ho tseba hore na ke mefuta efe ea lijo e tsosang spike tsoekere ea mali.
Lijo tse nang le index e phahameng ea glycemic le lintho tse nang le GI e tlase li thathamisitsoe litafoleng.
Sebakeng sa tšenyo ea pancreatic, lenane la mefuta ea lijo le boleng bo fapaneng ba Gl le bohlokoa ebile le bonolo ho le boloka bukeng ea lintlha e nang le litlolo.
Lenane la lihlahisoa tsa glycemic ke eng
GI e bonts'a hore na ho na le lik'habohaedreite tse kae tse nang le lebitso le itseng le hore na li ama sekhahla sa phepelo ea matla hakae 'meleng.
Ha boleng ba Gl bo le matla haholo, khatello ea tsoekere ea mali e phahama le ho feta.
Ha ho iketsahalle feela hore ho tsoekere ea lefu la tsoekere ho hlokahala hangata ho fumana mefuta ea lijo ka index ea tlase ea glycemic le lik'habohaedreite tse rarahaneng, fiber, protheine, e le hore ts'ebetso ea ho aba matla e be telele, boleng ba glucose bo se ke ba feta se tloaelehileng.
GI e lekantsoe ka tekanyo e ikhethang, boleng bo tsoa ho likarolo tsa 0 ho ea ho 100. Mokhoa ona o hlahisitsoe ke moprofesa oa Canada D. Jenkins. Sehlahisoa se seng le se seng se na le index ea glycemic e itseng, empa ho latela mofuta oa kalafo ea mocheso, risepe ea sejana, tlatsetso ea oli ea meroho, matšoao a fapana. Mohlala, GI ea lihoete tse tala ke 35, empa kamora ho pheha, boleng bo eketseha ka makhetlo a fetang a mabeli: ho fihla ho li-unit tsa 85!
Boemo ba GI bo angoa ke:
- litaba tsa mafura, fiber, protheine;
- mofuta oa kalafo ea mocheso oa lihlahisoa;
- kenyelletso ea mafura a limela le a liphoofolo.
Moprofesa Jenkins o fumane: lijo tse nang le lik'habohaedreite tse rarahaneng li na le li-index tsa "glycemic" tse tlase, tse nang le bonolo tse phahameng. Ha ho hlophisoa lijo tsa batho ba nang le lefu la tsoekere, ho bohlokoa ho ela hloko lintlha tsa litafole tsa GI ho thibela ho phahama ho hoholo hoa matšoao a glucose.
Maemong a tlolo ea tlhahiso ea insulin, hangata motho o tlameha ho sebelisa mabitso ao maemo a Gl a fetang a 70 unit. Ha u theha lethathamo la batho ba nang le lefu la tsoekere, hangata ho hlokahala hore ho kenyeletsoe lijo tse tsoang lijong tse nang le lik'habohaedreite tse thata, fiber, liprotheine le mafura a meroho.
Hobane ho nahanoa ka eng
Letšoao le lecha la ho hlahloba lihlahisoa le ekelitse boleng ba matla.
Litsebi tsa phepo e ntle li fumane menyetla e mengata ea ho fa batho ba nang le lefu la tsoekere mefuta e fapaneng ea lijo tse entsoeng ka lijo tse nang le boleng bo phahameng le ba mahareng ba Gl tseo pele li neng li nkuoa li sa sebelisoe hanyane maemong a ho haella ha insulin.
Ka lebaka la lipalo tsa GI, o ka utloisisa ka potlako hore na mofuta ona oa lijo o kenngoa ka mafolofolo hakae ha o bapisoa le tsoekere.
Haeba Gl e le 40, tsoekere e tla nyolohela ho 40%, 70 unit ho 70%, joalo-joalo.
Batho ba bangata ba botsa hore na ho na le liphoso litafoleng tsa GI: lintho ka bomong li na le boemo ba Gl bo fetang 100%. Ho lokile: 'mele o sebelisa mefuta e meng ea lijo ho fapana le tsoekere, Gl e feta likarolo tsa 100. Moprofesa Jenkins, kamora lilemo tse ngata tsa ho etsa lipatlisiso, ho kenyelletsoa sehlopheng sena: hamburger, biri, bohobe bo tšoeu, soda e tsoekere.
Lihlahisoa - Lethathamo
Mefuta eohle ea lijo e na le index ea bona ea glycemic. Ka lefu la tsoekere, o hloka ho tseba hore na o ka sebelisa eng ho boloka boemo ba glucose bo nepahetseng.
Malebela a thusang:
- Hangata ha motho a fumana lijo tse nang le GI e ngata le lik'habohaedreite tse potlakileng, li molemo bakeng sa manyeme. Keke, lipie, liswiti li ka jelloa feela ka matsatsi a phomolo, ka mokhoa o sa lekanyetsoang, ho seng joalo ho bonolo ho baka tsoho e matla ea tsoekere ea mali. Boemo bo joalo bo tla lebisa tlhokeho ea lijo tse thata, tse sa natefeloeng hape li le bonolo bakeng sa batho ba nang le lefu la tsoekere ho fapana le lijo tse nang le phepo e ntle, ba nahana ka boleng ba Gl.
- U se ke ua lula u ja lijo tse nang le GI e phahameng, tse nang le lik'habohaedreite tse ngata: 'mele o fokola kapele, kamora hora le halofo, o boetse o batla ho ja ka lebaka la ho hloka matla.
- Khetho e ntle ke GI e tlase (protheine e phahameng le mafura a phetseng hantle) le palo e nyane ea lik'habohaedreite tse rarahaneng. E loketse lijong tsa mantsiboea.
- Peresente e phahameng ea lik'habohaedreite tse rarahaneng le boemo bo tlase ba GI (ho ba teng ha fiber sehlahisoa). Khetho e ntle bakeng sa tšebetso e ntle ea kelello.
- Li-carbohydrate tse ngata tse rarahaneng, protheine le GI ho fihla ho liuniti tse 50 ke khetho e ntle ka ho fetisisa, e fanang ka satiety le tefo e matla ea matla ka nako e telele. Mofuta o loketseng oa phepo e nepahetseng bakeng sa mosebetsi oa 'mele, ho boloka boemo bo botle ba mesifa.
Pholo e tlase
Ho bohlokoa ho batho ba nang le lefu la tsoekere ho sebelisa:
- litholoana: liapole tsa mefuta e fapaneng, liapolekose (tse ncha), plums, nectarines;
- monokotsoai: li-raspberries, li-currants tse khubelu le tse ntšo, li-blackberry, sea sea buckthorn;
- crayfish e phehiloeng;
- lihlahisoa tsa lebese, chisi ea tofu;
- Litholoana tsa lamunu: lilamunu, morara, tangerine, lilamunu;
- lebese la liperesente tse fapaneng;
- meroho: parsley, cilantro, dill, lettuce - iceberg le lettuce, spinach;
- meroho ea borsch le sopho ea hop;
- meroho: lierekisi, li-eggplant, tamati, pepere e monate, lihoete (haholo-holo e tala). GI e tlase ka k'habeche ea mefuta eohle, likomkomere, eiee, linaoa, li-eggplant, radish, asparagus;
- leoatle leo;
- peanate le walnuts;
- liapole tse omisitsoeng, kharenate;
- li-mushroom tse phehiloeng ka liaparo tsa oli ea meroho.
Phahameng e phahameng
Ho bohlokoa ho lahla mefuta e latelang ea lijo:
- biri, lino tse khabisitsoeng ka khalase e nang le tsoekere, flavors le mebala ea maiketsetso;
- li-biscuit, halva, li-cornflake, li-waffle, mekoallo ea chokolete;
- tsoekere
- bohobe bo lomosoang bo bosoeu, croutons tse tšoeu, likhalase, lipie tse halikiloeng ka ho tlatsa, likuku, likuku, paseka ea koro e bonolo;
- mefuta eohle ea lijo tse potlakileng;
- lichifi, likuku, likuku;
- cocoa ka ho eketsoa ha lebese le tlotsitsoeng;
- jeme, jeme, pastille, jeme, marmalade ka tsoekere;
- pizza, donuts, croutons tse halikiloeng;
- semolina, phofo ea koro, raese e tšoeu;
- boima ba curd e ngata;
- Li-curds tse qhibilihileng le tse benyang;
- parsnip;
- mefuta eohle ea lijo-thollo, litapole tse khabisitsoeng hang-hang ho tsoa mekotleng;
- chokolete, lipompong, caramel;
- swede;
- liapolekose tse khabisitsoeng.
GI e phahameng bakeng sa lintho tse ngata tse thusang. Li hloka ho fokola haholo lijong, ho sebelisa mokhoa o mong oa ho itukisetsa, kapa ho ja tse ncha.
Palo e nyane ea lintho tse latelang e lumelloa:
- melon;
- bohobe ba mokopu;
- jekete ea litapole tse phehiloeng;
- chokolete e lefifi
- morara;
- poone e phehiloeng;
- mahe, omelet;
- mokopu o phehiloeng;
- yoghur ea litholoana;
- maleatlana;
- kvass;
- lero la rantipole;
- mamalyga;
- li-cutlets tsa mou li tsoa ho nama ea khomo ea tlhapi, tlhapi kapa nama ea kolobe e lohiloeng;
- mahobe a lijo-thollo
Glycemic le index ea insulin
GI e bonts'a kamano lipakeng tsa ho kenella ha sehlahisoa le ho fokotseha hoa tsoekere ea mali.
Matšoao a Gl bakeng sa lijo tse itseng a tsebahala, 'me ho entsoe lipatlisiso tse ngata tse lumellang lingaka ho khothaletsa batho ba lefu la tsoekere kapa mefuta e meng ea lijo.
Lenane la insulin ke letšoao le sa ithutoeng haholo. AI e bonts'a tlhahiso ea insulin e ngata kamora ho ja.
Hormone ea bohlokoa e ama ts'ebetso ea metabolic 'meleng, e eketsa matla a mangata a litho tsa kahare tsa mmele. Ka secretion e eketsehileng ea insulin, lik'habohaedreite li fetoloa ka mafolofolo hore e be mafura a 'mele.
AI e phahameng e hloka ho fokotsa lintho tsena ho menu ea lefu la tsoekere. Ho bohlokoa ho se tsepamise maikutlo ho boleng ba insulin index feela, empa ho boleng ba lijo: ho nona khafetsa ho senya likotsi tsa "makhopho" le "glucose" tse fetang 100 g ea li-cookie tse jelletsoeng lijo tsa hoseng.
Mokhoa oa ho sebelisa index ea glycemic bakeng sa lefu la tsoekere
Tsebo ea ho itšetleha ha GI ka mofuta oa ts'ebetso ea sehlahisoa, litlamorao tsa mafura, fiber, liprotheine, li thusa ho ja ka lefu la tsoekere le fapaneng haholo, ntle le lithibelo tsa khalori e bohloko.
Maemong a mangata, meroho, monokotsoai, litholoana li na le boleng bo fokolang ba matla ho feta li-toys, lipie, jeme, ice cream, li-chips, li-crackers, empa lintho tse ling li ka jeoa ntle le ho ameha ka maemo a tsoekere ea mali.
Kamora lithuto tsa Moprofesa Jenkins, lihlahisoa tse ngata li ile tsa nchafatsoa: chokolete e lefifi, bijoux (ka sebele e tsoang ho koro ea durum), raese e hlaha, bohobe ba mokopu, joala bo sa tsoakoang ke marang-rang, litapole tse monate.
Ho sebelisa litafole ho bonolo: boleng ba Gl bo bontšoa haufi le ntho e ngoe le e ngoe. Ntlha e ntle - bakeng sa mefuta e mengata ho na le letšoao le itseng. Ka mefuta e fapaneng ea kalafo ea mocheso, index ea glycemic e bontšoa moeling o arohaneng: sena se etsa hore ho be bonolo ho fumana mokhoa o nepahetseng oa ho pheha ha o ntse o lokisa menyu. Mohlala, litapole: li halikiloeng, tse halikiloeng, tse halikiloeng, tse halikiloeng ka har'a peel ntle le eona, litsu.
GI boemong ba li-unit tsa 90-100, likhalase tse phahameng le ho ba teng ha lik'habohaedreite tse potlakileng ke lintho tse rarahaneng tse eketsang mojaro ho manyeme a amehang.Ho fokotsa matšoao a Gl, ho bohlokoa ho fumana meroho e mengata hammoho le mefuta e meng ea lijo, ho fepa mafura a liphoofolo ka linseed, poone, oli ea mohloaare.
Litsebi tsa lefu la tsoekere ha li hloke mabitso a tlase khafetsa ka index ea "glycemic" e phahameng: li-carbohydrate tse potlakileng li fana ka maikutlo a fosahetseng le a khuts'oane a ho satiety, mme maemo a tsoekere ea mali a nyoloha.
Karolo e ka sehloohong ea lijo e lokela ho ba lijo tse tlase tsa GI tse nang le fiber kapa protheine. Ho tsoekere, lioli tsa meroho li molemo. Tekanyo e fokolang ea kalafo ea lihlahisoa ea lihlahisoa e bohlokoa, haeba ho khonahala bakeng sa lebitso le itseng. Litsebi tsa lefu la tsoekere li hloka ho tseba lenane la mefuta ea lijo tsa mantlha e le hore li ka theha lenane la letsatsi le beke kapele.
