Lijo tse ngata tse tsoang lenaneng le tloaelehileng la motho letsatsi le letsatsi le na le index ea glycemic - sesupo se thusang ho tseba hore na kamora ho ja lijo tse tsoekere e ho lona li kenang maling.
Ha boemo ba tsoekere bo phahama ka sekhahla, e ba kapele ka mor'a hore ho jeoa 'meleng.
Ho laola tsoekere ea mali, o hloka ho tseba lijo tse eketsang tsoekere ea mali le tse tlase. Ho lebisoa tlhokomelo e khethehileng ho tse eketsang tsoekere ea mali haholo, le ho qoba ts'ebeliso ea eona. Tsena li kenyelletsa tsoekere e tšoeu le lijo tse nang le lik'habohaedreite tse ngata.
Ke eng e eketsang tsoekere ea mali: lethathamo la lihlahisoa le tafole ea GI ea bona
Hobaneng ho bohlokoa haholo ho tseba hore na ke lijo life tse eketsang tsoekere ea mali ho basali, banna le bana le ho laola letšoao lee? Lijo tse eketsang palo ea tsoekere ho plasma li ama hantle bophelo ba batho ba nang le lefu la tsoekere. Lebaka la ts'ebetso ea lefu lena ha le bongata ba liswiti tse jeoang, empa e le ka tlolo ea manyeme.
Lethathamo la lihlahisoa tseo tsoekere ea mali li tsoang ho tsona ho basali, banna le bana:
- mafura a mafura;
- ho tsuba nama;
- marinade;
- tsoekere e hloekisitsoeng;
- mahe a linotsi le lihlahisoa tsa linotsi, jeme;
- confectionery le pastry;
- litholoana tse monate: morara, pere, libanana;
- mefuta eohle ea litholoana tse omisitsoeng;
- mafura a bolila tranelate, tranelate;
- yoghur e monate e nang le li-toppings;
- mafura a mafura, a letsoai le a linoko;
- mefuta eohle ea lihlahisoa tse ka makotikoting: nama, tlhapi;
- tlhapi ea tlhapi;
- Bijoux
- semolina;
- raese e tšoeu;
- sopho ea lebese e nang le semolina kapa raese;
- lino-mapholi tse tsoekere le lino tse tsoekere;
- li-dessert tsa curd, li-puddings.
Li-sweets, chokolete, litapole, poone, meroho efe kapa efe ea makotikoti, linate, soseji e tsubiloeng, lihlahisoa tsa phofo - tsohle tse eketsang boemo ba tsoekere maling maling kapele. Lijo tsa nama, li-stews tsa meroho, lijo tse tsoekere tse nang le protheine le tranelate e bolila, ice cream, li-muffin tse nchafatsoang le lisandwich li na le phello e fokolang litekanyetsong tsa tsoekere.
Ke lijo life tse eketsang tsoekere ea mali le tafole ea index ea glycemic:
| Sehlahisoa | GI |
| Toast e tšoeu | 100 |
| Li-bunter | 90 |
| Litapole tse halikiloeng | 96 |
| Li-noodle tsa morara | 90 |
| White raese | 90 |
| Li-popcorn tse sa koaeloang letho | 85 |
| Litapole tse khotliloeng | 80 |
| Muesli ka linate | 85 |
| Mokopu | 70 |
| Lebone | 75 |
| Porese ea raese ea lebese | 75 |
| Millet | 70 |
| Chokolete | 75 |
| Lithane tsa litapole | 75 |
| Tsoekere (sootho le e tšoeu) | 70 |
| Semolina | 70 |
| Mero (mahareng) | 65 |
| Jam | 60 |
| Li-beets tse phehiloeng | 65 |
| Bohobe bo sootho le ba bo-rye | 65 |
| Meroho e phehiloeng | 65 |
| Macaroni le Cheese | 65 |
| Likotoana tsa phofo ea phofo | 60 |
| Banana | 60 |
| Ice cream | 60 |
| Mayonnaise | 60 |
| Melon | 60 |
| Oatmeal | 60 |
| Ketchup le mosetareta | 55 |
| Sushi | 55 |
| Li-cookie tse khutšoane | 55 |
| Persimmon | 50 |
| Cranberries | 45 |
| Lierekisi tse sa sebetseng | 45 |
| Orange e sa tsoakoang | 45 |
| Li-groats tsa Buckwheat | 40 |
| Prunes, liapole tse omisitsoeng | 40 |
| Liapole tse ncha | 35 |
| Li-noodle tsa China | 35 |
| Orange | 35 |
| Li-yoghurts | 35 |
| Lero la tamati | 30 |
| Lihoete tse ncha le li-beet | 30 |
| Cheese e nyane ea mafura | 30 |
| Lebese | 30 |
| Monokotšoai (kakaretso) | 25 |
| Eggplant | 20 |
| Hop | 15 |
| Likomkomere | 15 |
| Li-mushroom | 15 |
| Meroho e ncha | 5 |
Letšoao le reriloe ho latela ligrama tse lekholo tsa sehlahisoa. Ka tafoleng, maemo a holimo a lula ka lijo tse nang le index e phahameng ea glycemic. Litsebi tsa lefu la tsoekere li ka tataisoa ke lintlha tsena: ke lijo life tseo li ka li jang ntle le kotsi bophelong ba tsona, le tse lokelang ho behelloa ka thoko lijong.
Lihlahisoa tsa lebese
Mmele o fokolisitsoeng ke lefu la tsoekere o hloka ho sebelisa lebese le lihlahisoa tsa lebese. Empa ho latela mona hore na ke lijo life tse eketsang tsoekere ea mali le tse sa.
Lenane la glycemic la syrniki ke likarolo tse mashome a supileng, ka hona li hloka ho behelloa ka thoko lenaneng la mokuli.
Eskimo, lebese le tlotsitsoeng, le eketsang tsoekere ea mali le ho khothaletsa ho thehoa hoa cholesterol plaque.
Tloaelo e lumelletsoeng bakeng sa lefu la tsoekere ke tšebeliso ea lebese, kefir le yoghur ka letsatsi - halofo ea litha e le ngoe ea lino. Ho eketseha ha tsoekere ka potlako ho tlatsetsa lebeseng le lecha. Mokelikeli o noele joala.
Monokotšoai o monate le litholoana
Leha ho na le sistimi e phahameng ea litholoana le monokotsoai, tšebeliso ea bona e nepahetseng ke ba lefu la tsoekere ke ea bohlokoa hobane e na le li-pectins, liminerale le fiber e ngata haholo.
Ka har'a meeli e lekaneng, o ka ja liapole, fragole, raspberries, blueberries, lipere, mahapu, liperekisi, liapole, litholoana tse ling tsa lilamunu (morara, litholoana tsa lamunu). Ho molemo ho ja liapole ka lekhapetla.
Ha re bua ka hore na ke lijo life tse eketsang tsoekere maling, motho a ke ke a bua ka li-tangerine, libanana le morara. Lihlahisoa tsena li qheletsoe ka thoko ho lijo tsa mokuli ea nang le lefu la tsoekere.
Watermelon e boetse e khona ho eketsa haholo boemo ba tsoekere, e ke ke ea jeoa eseng ligrama tse makholo a mararo ka letsatsi. Litholoana tse omisitsoeng li na le tsoekere e ngata, ho bolelang hore li ka ama hampe bophelo bo botle ba lefu la tsoekere.
Pele u etsa li-compotes, ho bohlokoa hore u li inolise ka metsing a batang ka lihora tse ka bang tšelela, ebe u hlatsoa metsi. Ts'ebetso ena e tla thusa ho tlosa monate o feteletseng. Matsatsi a batho ba lefu la tsoekere a kotsi haholo.
Meroho
Meroho e mengata e ka baka ho phahama ho hoholo ha tsoekere ea mali. Litapole le poone ke lijo tse eketsang tsoekere ea mali.
Lijo tse latelang tse eketsang tsoekere ea mali le tsona lia khetholoha:
- pepere e monate;
- tamati e lohiloeng;
- mokopu;
- lihoete;
- li-beet.
Methapo eohle ea maoto e lokela ho lekanngoa feela le lijo tsa mokuli ea nang le lefu la lefu la tsoekere.
Ts'ebeliso ea ketchup, sesebelisoa leha e le sefe sa tamati le lero ha li khetholloe ka ho felletseng. Lijo tse khabisitsoeng ka li-pickled le asene le tsona ha lia lokela ho jeoa.
Lijalo tsa koro
Porridge ea lefu la tsoekere e lokela ho lokisoa e sa fufuleloa, ka metsing, e nang le lebese le tlase. Lijo-thollo, likuku le bijoux ke lihlahisoa tsohle tse tsoekere tsoekere.
Kotsi e khethehileng ho bakuli ba nang le lefu la tsoekere ke semolina le lierekisi tsa raese.
Lihlahisoa tse tsoang mofuteng leha e le ofe oa lijo-thollo le phofo ha li khothalletsoe hore li sebelisoe, hobane li kenya letsoho keketseho e matla ea litekanyetso tsa tsoekere. Lirollo tsa raese le lebese, hammoho le nyalothe ke lijo tse nang le index e phahameng ea glycemic.
Ha re bua ka se phahamisa tsoekere ea mali, motho a ke ke a bua ka bohobe bo tšoeu, li-bagels, croutons. Li-band, li-waffle, li-crackers, bijoux, li-crackers li khetholloa ka mokhoa o hanetsoeng bakeng sa lefu la tsoekere. Li-GI tsa bona li tsoa lihlopheng tse mashome a supileng ho isa ho mashome a robong.
Li-sweets
Lijo tsohle tse tsoekere tse lokiselitsoeng ho sebelisoa tsoekere ha lia lumelloa ho batho ba nang le lefu le "monate".Hangata motho a ka botsa hore na tsoekere e ama tsoekere ea mali. Ehlile, tsoekere e ama tsoekere ea mali.
Ho lefu la tsoekere, lijo tse tsoekere tse phahameng ha li kopanngoe le lijo tsa mokuli: likuku, likuku, lijo tsa khale.
Bakeng sa sehlopha sena sa bakuli, ho etsoa li-sweets tse entsoeng ka fructose le sorbitol.
Lijo tse latelang tse eketsang tsoekere ea mali ho lefu la tsoekere li thibetsoe ka thata:
- lino tse tahiloeng;
- boloka li-compotes, lino-mapholi;
- liswiti le ice cream;
- likuku tse tlatsitsoeng ka monate;
- mohloaare le tranelate ea botoro;
- mahe a linotsi;
- mefuta eohle ea jeme, jams;
- li-yogurts tse monate;
- curd puddings.
Lihlahisoa tsena li na le sucrose e ngata le tsoekere, li na le lik'habohaedreite tse bonolo, tse amohelang 'mele kapele.
Livideo tse amanang
Ke eng e eketsang tsoekere e maling haholo? Likarabo ka video:
Lefu la tsoekere hajoale ha se polelo ea motho. Mokuli ka mong o khona ho laola boemo ba tsoekere maling maling lapeng o sebelisa lisebelisoa tse ikhethang. Ho tsamaellana le phepelo ea lijo ke tiiso ea hore bokuli bo tla phalla habonolo mme lefu la tsoekere le tla khona ho phela bophelo bo tloaelehileng. Ho etsa sena, ho bohlokoa ho kenyelletsa lijo tse eketsang tsoekere ea mali lijong.
Tsena li kenyelletsa lihlahisoa tsa baking, pasta, raese le semolina, li-beet le lihoete, litapole, sopho, lino tse rekiloeng, ice cream, liswiti tsohle tse thehiloeng tsoekere e tšoeu, li-yogurts tse kenyelletsoeng, tranelate e bolila le tranelate, lijo tse ka makotikoting, li-marinade, nama e tsubiloeng le asene. Mohlomong litholoana tsohle tsa batho ba nang le lefu la tsoekere li ka jeoa, empa ka meeli e loketseng. Qoba ho ja litholoana tse omisitsoeng le linate.
