Lenane lohle la glycemic (GI) le tsebahala ho batho bohle ba nang le lefu la tsoekere le batho ba lekang ho latela melao ea phepo e phetseng hantle. Sena ke sesupo sa boemo ba tsoekere ea mali kamora ho ja lijo tse itseng kapa lijana. Linomoro tsa index ea Glycemic li bohlokoa ho nahana ka lefu la tsoekere, atherosclerosis, sebete le liphio le boima ba 'mele. Lenane la glycemic la lihlahisoa tse tsebahalang haholo, hammoho le boleng ba tsona bakeng sa 'mele, li hlahlojoa sehloohong seo.
Mehopolo ea mantlha
Ha ho hlokahale ho bala indices ea glycemic ea lihlahisoa. Ho na le litafole tse khethehileng tseo ho tsona ho seng ho bontšitsoe tlhahisoleseling e joalo. Kaha tsoekere ke ntho e tsosang tsoekere ea mali, GI ea eona e ile ea nkuoa e le likarolo tse 100. Ha ho bapisoa phello ea lihlahisoa tse ling 'meleng oa motho, ho ile ha baloa lipalo tse pakang palo ea mojaro oa glycemic.
Lenane la lihlahisoa tsa glycemic le ipapisitse le palo ea li-mono-le li-polysaccharides ka sebopeho, litaba tsa fepa ea lijo, kalafo ea mocheso, hammoho le lintho tse ling morerong oa ho pheha.
Lenane la insulin
Letšoao le leng la bohlokoa la batho ba nang le lefu la tsoekere. Lenane la insulin le bua ka palo ea li-pancreatic hormone tse hlokahalang ho khutlisetsa boemo ba tsoekere ea mali maemong a tloaelehileng kamora ho ja lijo tse itseng. E le molao, li-indices ka bobeli lia thusana.
Hyperglycemia kamora ho ja lijo li hloka ho lokolloa ha insulin, palo ea eona e boletsoeng ke index ea insulin
Meroho
Sehlopha sena sa lihlahisoa se lokela ho tlatsa sehatsetsi sa tsoekere ka bonyane 50%, se amanang le eseng feela le GI ea bona e tlase, empa le phello e ntle 'meleng. Ho hlophisoa ha meroho ho kenyelletsa livithamini le liminerale tse ngata, li-antioxidants, bongata ba fiber. Kameho e ntle ea meroho, e fane ka lijo tse lekaneng:
- thepa e bolaeang likokoana-hloko;
- anti-inflammatory
- tšireletso khahlanong le lintho tse nang le radionet;
- ho itšireletsa
- normalization ea tšilo ea lijo.
Tafole ea index ea glycemic ea lihlahisoa (haholo-holo meroho) e hlahisoa ka tlase.
Meroho - sehlopha sa lihlahisoa tse nang le GI e fokolang
Ts'ebeliso ea letsatsi le letsatsi ea meroho ka bongata ba 600 g e tla fa 'mele oa batho ba phetseng hantle le ba kulang ntho e ngoe le e ngoe e hlokahalang. Meroho e ka sebelisoa bakeng sa ho pheha lithuto tsa pele, lijana tsa lehlakoreng, lisaladi, sandwich, lisose, pizza. Ba bang ba khetha lijalo tsa motso tse tala, tse bohlokoa hape, haholo ha ba nka hore phekolo ea mocheso e ka eketsa GI ea lihlahisoa tse ling (mohlala, litapole, lihoete, lihoete).
Monokotšoai le litholoana
GI e phahameng ea monokotsoai le litholoana tse ling hase lebaka la ho hana ho li sebelisa. Lihlahisoa tsena li na le maemo a etellang pele ho palo ea livithamini le liminerale, li-pectins, li-flavonoid, acid le li-tannin tse sebopeho.
Ho ja ka mokhoa o hlophisehileng ho na le litlamorao tse latelang 'meleng:
- ho tlosoa hoa lintho tse chefo 'meleng;
- k'holeseterole e tlaase;
- tsusumetso ea lisebelisoa tsa endocrine;
- thibelo ea ntlafatso ea mekhoa ea oncological;
- ho fokotsa khatello ea mali;
- normalization ea mali coagulation;
- tshusumetso ea boitšireletso.
Monokotšoai le litholoana - lebenkele la livithamini le liminerale
Lithollo le phofo
Lenane la glycemic le boleng ba phepo e nepahetseng ea lihlahisoa tse oelang sehlopheng sena li ipapisitse le thepa e sebelisoang ho e etsa. Tse molemo ka ho fetisisa ke lijo-thollo tse seng li fetile tšebetsong ea ho hloekisa le ho polisa (raese e sootho, oatmeal). GI ea bona e tlase ho 60. Ho ekelletsa moo, ke khetla e nang le li-amino acid, protheine, li-acid tse ngata, livithamini le likarolo tsa mohlala.
Lithollo - sehlahisoa se phahameng sa khalori, empa se bohlokoa haholo sejong sa batho ba phetseng hantle le ba kulang
Boleng ba phepo e nepahetseng (litaba tsa khalori) ea lijo-thollo le lihlahisoa tsa phofo ke e 'ngoe ea tse phahameng ka ho fetisisa. Sena se bakoa ke palo e kholo ea lik'habohaedreite tse sebopeho. Ho bohlokoa ho hopola hore li-saccharides likomkomere li emeloa haholo ke fiber ea lijo, e hlokahalang bakeng sa tšilo ea lijo tse tloaelehileng, boima ba 'mele le cholesterol maling.
| Lebitso la lijo-thollo | GI | Litlamorao ho 'mele oa motho |
| Buckwheat | 40-55 | E na le bongata ba bohlokoa ba tšepe ka sebopeho, e thibelang kholo ea khaello ea mali. Boemo ba mafura bo tlase. Sena se o lumella ho ja lijo-thollo bakeng sa botenya le ho ja. |
| Oatmeal | 40 | Sehlahisoa se sebetsang se nang le matšoao a bohlokoa a li-amino acid le li-organic acid ka sebopeho. E tloaetse mosebetsi oa tšilo ea lijo, sebete, e thusa ho khutlisetsa microflora ea mala. |
| Manka | 70 | Letšoao la phepo ea semolina ke e 'ngoe ea tse phahameng ka ho fetisisa, leha ho le joalo, joaloka GI ea eona. Ka lefu la tsoekere, botenya, tšebeliso ea eona ha e khothalletsoe. |
| Perlovka | 27-30 | Lebenkele la livithamini, liminerale, fiber le lintho tse ling tse molemo. Molemo oa eona ke bokhoni ba ho theola tsoekere ea mali, ho ts'ehetsa lits'ebetso tsa ho theha mali, tsamaiso ea methapo ea methapo le mala. |
| Millet | 70 | E tloaelehile ts'ebetso ea ts'ebetso ea "gastrointestinal", e na le phello e molemo sebeteng, e tlosa chefo le chefo 'meleng,' me e nkoa e le antioxidant e matla. |
| Lero | 45-65 | Ho khethoa mefuta e sootho ea brown, kaha index ea eona e ka tlase ho 50, 'me palo ea limatlafatsi ke boemo bo le bong bo phahameng. Rice e na le livithamini tsa B-mfululizo le li-amino acid tsa bohlokoa. |
| Koro | 40-65 | E kenyelelitsoe lenaneng la lijo tse nang le khalori e ngata, empa ka lebaka la sebopeho sa eona sa lik'hemik'hale ha e na phello e mpe 'meleng o phetseng hantle le o kulang. Normalized ea mantlha tsamaiso ea methapo, mala le mekhoa e nchafatsang. |
| Poone | 65-70 | E na le litaba tsa livithamini tsa B tse ngata, retinol, iron, magnesium, tse nang le phello e ntle boemong ba mala, tšebetso ea metabolic le ts'ebetso ea ts'ebetso ea methapo. |
| Yachka | 35-50 | E na le hypoglycemic, immunostimulating athari, e nka karolo ts'ebetsong ea hematopoiesis. |
Lihlahisoa tsohle tsa phofo li na le karolo ea GI e kaholimo ho 70, eo ka bo eona e e khethollang e le lijo tseo ho ja ha tsona ho lokelang ho fokola. Sena se sebetsa ho batho ba nang le lefu la tsoekere, batho ba nang le boima ba 'mele bo bongata, ba nang le mafu a sebete, liphio hammoho le ho boloka melao ea bophelo bo botle.
Lihlahisoa tsa lebese
Ts'ebeliso ea lihlahisoa tsa lebese ha e lumelloe feela, empa hape e khothaletsoa ke litsebi lefapheng la bongaka le lijo. Lebese ke mohloli oa calcium e hlokahalang bakeng sa ts'ebetso e nepahetseng ea sistimi ea mesculoskeletal, mesifa le letlalo. Ntle le calcium, sehlahisoa se khona ho fana ka li-enzyme, lihormone le likarolo tse latelang tsa ho latela.
- tšepe;
- koporo;
- a iodine litareng;
- potasiamo;
- phosphorus.
Lihlahisoa tsa lebese li hloekisa 'mele oa chefo le chefo, li loantša boima ba' mele. Tse ikhethang ka ho fetisisa mabapi le palo ea litlamorao tse ntle bakeng sa 'mele li nkoa e le yoghur (ntle le litlatsetso le litlatsetso tse nkhang hamonate) le kefir. Ho khothalletsoa hore e sebelisoe ke batho ba lefu la tsoekere, batho ba nang le lefu la ho ferekana, ba nang le botenya, dysbiosis, mafu a pelo, methapo ea mali le tsamaiso ea methapo ea methapo.
Lebese le lihlahisoa tsa lona - lihlahisoa tse nang le GI e tlase le e bohareng
Lihlahisoa tsa mahe le lihlahisoa tsa nama
Mehloli ea liprotheine, asiti ea 'mele, livithamini tsa B-li-acid, li-acid tse ngata tsa polyunsaturated. Ka boitokisetso bo nepahetseng, ba kenella ka potlako, ba khothaletsoa ho ja lijo tse nang le phepo, nakong ea ho beleha ngoana, ba nang le lefu la tsoekere.
Ha u khetha nama, u lokela ho khetha mefuta e nang le mafura a mahareng kapa a tlase (khoho, mmutla, likoekoe, konyana, nama ea khomo). Ho molemo ho hana mefuta ea mafura a nama ea kolobe, kaha li kenya letsoho keketseho ea cholesterol ea mali.
Lehe ke sona feela sehlahisoa se khonang ho ananeloa ke 'mele ho feta 97% ea sebopeho sa eona. E kenyelletsa lintho tse ngata tsa bohlokoa tsa li-amino acid le livithamini, likarolo tsa micro le macro (molybdenum, zinki, manganese, iodine, tšepe le phosphorus). Litsebi li khothaletsa ho ja mahe a mabeli ka letsatsi (le lefu la tsoekere - 1.5 mme haholo protheine), hobane li kenyelletsa choline, e leng ntho e nang le phello ea antitumor.
Lihlahisoa tsa mahe le lihlahisoa tsa nama ke mehloli ea li-amino acid tsa bohlokoa
Litlhapi le lijo tsa leoatleng
Index ea Oatmeal GlycemicBoleng ba sebopeho sa sehlopha sena se sebakeng sa ho ata ha mafura a omega-3 acid. Kameho ea bona ho 'mele e tjena:
- ho nka karolo ho hola ho tloaelehileng le ho bopeng 'mele oa bana;
- phello e molemo ho boemo ba letlalo le tsamaiso ea moroto;
- e leka-lekaneng e khahlanong le ho ruruha;
- ho nka karolo lits'ebetsong tsa ho fokola hoa mali.
Ntle le moo, sebopeho sa litlhapi le lijo tsa leoatleng li kenyelletsa iodine, magnesium, zinki, calcium, phosphorus, tšepe. Ketso ea bona e amana le ho ts'ehetsa ts'ebetso ea ts'ebetso ea musculoskeletal, boemo ba meno, lisebelisoa tsa endocrine, lits'ebetso tsa ho theha mali, metabolism le ts'ebetso ea kemolo.
Lino
Tse latelang li lumelloa lijong tsa letsatsi le letsatsi:
- Metsi a seng matla a khabisitsoeng ka carbon - a bontšitsoeng batho ba phetseng hantle le ba kulang. Bokhoni ba hae ke ho ts'ehetsa tekanyo ea motlakase oa 'mele' meleng, ho potlakisa tšebetso ea metabolic, ho nolofatsa tšilo ea lijo, sebete, manyeme.
- Lero. Tse matlafalitsoeng haholo ke lino-mapholi tse tsoang ho tamati, litapole, kharenate, linoko le ciliegia. Ho molemo ho hana lino tse boloka. Li na le mefuta e mengata ea li-flavorings, li-preservatives le tsoekere.
- Kofi e amoheleha ha ho se na mathata le pelo, methapo ea mali le liphio.
- Tee - khetho e fuoa mefuta e tala le lino-mapholi tse thehiloeng ho likarolo tsa semela.
Ho khothalletsoa ho fokotsa lino tse tahang, 'me haeba ho na le mafu a' maloa, ho hana ka ho felletseng. Litsebi tsa phepo e nepahetseng li lumella ho fihla ho 200 ml ea veine e khubelu e omileng, lino tse tahang tse sa feteng 100-150 ml (bakeng sa lefu la tsoekere - ho fihla ho 100 ml bakeng sa banna, ho fihlela 50-70 ml bakeng sa basali). Li-liqueurs, li-cocktails tse nang le linoko tse monate, champagne le joala ke lino tse lokelang ho lahloa.
Lino - karolo ea letsatsi le letsatsi ea lijo
Lijo tsa Montignac
Setsebi sa phepo sa Mofora M. Montignac se thehile sisteme ea phepo e neng e thehiloe lipalo tsa lihlahisoa tsa GI. Pele re e hlakisetsa, melao-motheo ea lijo tse joalo e ile ea lekoa ka bo eona mme ea bonts'a litlamorao tse ntle (karolelano ea 16 kg ka likhoeli tse 3).
Lijo tsa Montignac li ipapisitse le melao-motheo e latelang:
- tšebeliso ea lijo tse matlafatsang le tse nang le phepo e ntle;
- thibelo ea tšebeliso ea lik'habohaedreite tse potlakisang lijo tse nang le li-index tse phahameng;
- ho hana lipids tsa tlhaho ea liphoofolo;
- keketseho ea palo ea lihlahisoa tse nang le mafura acid;
- motsoako o lumellanang oa liprotheine tse tsoang litsong tse fapaneng.
Montignac e khothaletsa khalemelo ea phepo ka mekhahlelo e 'meli. Tsepamiso ea mantlha ke ts'ebeliso ea lihlahisoa le lijana tseo matšoao a tsona a sa phahameng ho feta lintlha tse 36. Mohato oa pele o tsamaea le ho fokotseha ha boima ba 'mele, ho potlakisa mekhoa ea metabolic.
Mokhahlelo oa bobeli o lokela ho kopanya sephetho, o sa lumelle boima bo feteletseng ho khutlela morao. Setsebi sa phepo se khothaletsa ho ja ka tsela e tšoanang, ho nwa bonyane lilithara tse peli tsa metsi ka letsatsi, ho fana ka kofi, liswiti, phofo, li-muffin, bohobe bo entsoeng ka phofo ea koro, joala. Palo e kholo ea litlhapi le meroho e lumelloa. Litholoana li lokela ho fanoa ka tekano.
Sampole ea letsatsi bakeng sa letsatsi e tjena:
- Lijoa tsa hoseng - li-yoghur tse nang le mafura a tlase.
- Lijoa tsa hoseng No. 2 - oatmeal ka lebese, tee.
- Lijo tsa motšehare - fillet ea hake, e halikiloeng kapa e phehiloeng ka ontong, salate e nang le radishes le tranelate e bolila, compote e sa koaeloang.
- Lijo tsa mantsiboea - raese e sootho le tamati, khalase ea metsi a ntseng a le liminerale.
Boholo ba litsebi tsa phepo e nepahetseng ba lumela hore ntlha e fokolang ea lijo tse joalo ke ho se tsepamise maikutlo mesebetsing ea 'mele. Montignac ho hang ha e hatelle tlhokeho ea ts'ebetso, e beha molato oa ho theola boima ba 'mele feela ho ja.
