Lijo tse ngata li ka phahamisa tsoekere ea mali a hau kapele haholo. Sena se ama hampe taolo ea glycemia mme se ka lebisa litlamorao tse mpe, ho fihlela ho ntlafala ha hyperglycemic coma.
Empa nts'etsopele ea mathata a tebileng joalo a ka qojoa habonolo haeba u tseba lenane la lijo tse nang le lik'habohaedreite tse potlakileng.
Lenane la glycemic ke eng?
Lenane la glycemic ke palo e u lumellang hore u utloisise hore na lijo tse jeoang kapele li fetoloa joang ho ba tsoekere. Lihlahisoa tse nang le lik'habohaedreite tse ngata li ka ba le li-indices tsa glycemic tse fapaneng ka ho felletseng.
GI e etsa hore ho khonehe ho khetholla pakeng tsa ho thula butle ("lik'habohaedreite tse ntle") le tse potlakisang ho ("tse mpe"). Sena se o lumella ho boloka tsoekere ea mali ka mokhoa o tsitsitseng haholoanyane. Ha e le palo e nyane ea lik'habohaedreite tse "mpe" lijong, e ka ba le phello e tlase boemong ba glycemia.
Matšoao ho latela se hlahisoang ke tsoekere:
- 50 kapa ka tlase ho moo - pontšo e tlase (e ntle);
- 51-69 - tse mahareng (bohareng ba 'maraka);
- 70 le holimo - e phahameng (e mpe).
Lethathamo la lihlahisoa tse ling tse nang le maemo a fapaneng a GI:
| 50 le < | 51-69 | 70 le ho feta |
|---|---|---|
| oatmeal | bohobe kaofela ba koro ea korong | bohobe bo tšoeu |
| oat bran | oats | bagel |
| muesli | sootho, raese e hlaha | lihlahla tsa poone |
| pea, linaoa | matsala | mokopu |
| lensisi | buckwheat | melon, phaenapole |
| poone | spaghetti | popcorn |
Ka hloko ba ithuta ho paka, ba supa GI. E ka fumanoa le inthaneteng. Kapa o ka ikopanya le setsebi sa hau sa endocrinologist bakeng sa likeletso tsa phepo. Hape hopola, lijo tse haufi le hore na li fumanoa joang ka tlhaho li na le index ea "glycemic" e tlase ho feta lijo tse ntlafalitsoeng kapa tse entsoeng ka theknoloji.
Palo ea li-GI ke ntlha ea ho qala pampiring mme e ka hlaha polelong ea hau ka lipalo tse fapaneng, ho latela lintho tse 'maloa:
- Boitokisetso.
Ha u pheha nako e telele ea lijo-thollo, joalo ka bijoux, lenane la tsona la glycemic le phahame. Cricric acid kapa asene e ka e fokotsa. - Boloi. Ka mohlala, GI, libanana lia eketseha ha li ntse li butsoa.
- Ho kopanya. Ka ho kopanya lijo tse nang le lik'habohaedreite tse tlase le tse phahameng, o ka fihlella phokotso ts'ebetsong e akaretsang.
- Lilemo, ho ikoetlisa 'meleng le matla a ho fepa lijo le tsona li ama tsela eo' mele oa hau o arabelang ho ja lijo tse nang le lik'habohaedreite.
Ha u pheha nako e telele ea lijo-thollo, joalo ka bijoux, lenane la tsona la glycemic le phahame. Cricric acid kapa asene e ka e fokotsa.U ka sebelisa tafole joang?
Ho sebelisa tafole ho bonolo. K'holomong ea pele, lebitso la sehlahisoa le bontšitsoe, ho le leng - GI ea lona. Ka lebaka la tlhaiso-leseling ena, o ka utloisisa ka boeena: se bolokehileng le se hlokang ho behelloa ka thoko lijong. Lijo tse nang le index e phahameng ea glycemic ha li khothalletsoe. Boleng ba GI bo ka fapana hanyenyane ho tloha mohloling ho ea mohloling.
Tafole e phahameng ea GI:
| Sehlahisoa | GI |
|---|---|
| French baguette | 136 |
| biri | 110 |
| koro bagel | 103 |
| mehla | 101 |
| li-cookies tse khutšoane | 100 |
| phofo ea raese | 94 |
| li-sandwich tsa li-sandwich | 94 |
| liapolekose tse khabisitsoeng | 91 |
| noodle, bijoux | 90 |
| litapole tse khotliloeng | 90 |
| lehapu | 89 |
| donuts | 88 |
| poone ea pop | 87 |
| mahe a linotsi | 87 |
| lichifi | 86 |
| lihlahla tsa poone | 85 |
| Lithunya, Mars | 83 |
| maqheka | 80 |
| marmalade | 80 |
| chokolete ea lebese | 79 |
| ice cream | 79 |
| poone e bokeletsoeng | 78 |
| mokopu | 75 |
| Lihoete tse phehiloeng | 75 |
| lierekisi tse tšoeu | 75 |
| lero la lamunu | 74 |
| li-lawcrumbs | 74 |
| bohobe bo tšoeu | 74 |
| zucchini | 73 |
| tsoekere | 70 |
| dumplings | 70 |
Tafole e akaretsang ea GI:
| Sehlahisoa | GI |
|---|---|
| sekholopane | 69 |
| peinapole | 69 |
| bulgur | 68 |
| litapole tse phehiloeng | 68 |
| phofo ea koro | 68 |
| libanana | 66 |
| morara o omisitsoeng | 66 |
| beetroot | 65 |
| melon | 63 |
| mahlaka | 62 |
| raese e hlaha | 61 |
| Twix (bareki ea chokolete) | 61 |
| lierekisi tse tšoeu | 60 |
| lipitsa | 60 |
| li-cookies tsa oatmeal | 60 |
| yoghur e nang le li-additi | 59 |
| kiwi | 58 |
| lierekisi tse halikiloeng. | 55 |
| buckwheat | 51 |
| lero la morara | 51 |
| matlakala | 51 |
Tafole e tlase ea GI:
| Sehlahisoa | GI |
|---|---|
| lero la apole | 45 |
| morara | 43 |
| bohobe ba rye | 40 |
| lierekisi tse tala | 38 |
| li-oranges | 38 |
| lithupa tsa litlhapi | 37 |
| lifeiga | 36 |
| lierekisi tse tala | 35 |
| linaoa tse tšoeu | 35 |
| lihoete tse ncha | 31 |
| yogati e ile ea potoloha. | 30 |
| lebese | 30 |
| libanana tse tala | 30 |
| fragole | 30 |
Lik'habohaedreite, liprotheine le mafura ke li-macronutrients tse fanang ka 'mele ka matla. Ho lihlopha tsena tse tharo, metsoako ea lik'habohaedreite e na le phello e kholo ho tsoekere ea mali.
Ho batho ba nang le lefu la tsoekere, lijo tse nang le lik'habohaedreite li ngata li ka eketsa glycemia maemong a phahameng a kotsi. Kamora nako, sena se kanna sa baka tšenyo ea methapo ea methapo le methapo ea mali, e ka bakang nts'etsopele ea maloetse a pelo, mafu a liphio, jj.
Ho ja lijo tse nang le lik'habohaedreite tse ngata ho ka u thusa ho qoba ho itahlela maling le ho fokotsa kotsi ea mathata a lefu la tsoekere.
Nka ja litholoana tse nang le lefu la tsoekere?
Litholoana li ka jeoa! Li na le livithamini, liminerale le fiber e ngata. Empa ho bohlokoa hore u se ke ua sebelisa hampe litholoana tse monate, kaha sena se ka lebisa litlamorao tse mpe.
Litholoana li phahamisa boemo ba glycemia 'me ha bo mpefatse ho feta khekhe e monate e jetsoeng. Batho ba nang le lefu la tsoekere ba lokela ho latela lijo tse nang le phepo e ntle tse fanang ka matla le tse thusang ho boloka boima ba 'mele bo phetse hantle.
Ho molemo ho khetha litholoana life kapa life tse sa tsoa khuoa kapa tse halikiloeng ntle le ho eketsa tsoekere. Empa hlokomela ka boholo ba ts'ebeletso! Ke likhaba tse peli feela tsa litholoana tse omisitsoeng, tse kang morara o omisitsoeng kapa li-cherries tse omisitsoeng, tse nang le 15 g ea lik'habohaedreite. Litholoana tse ngata tse monate li na le index ea glycemic e tlase hobane e na le fructose le fiber.
Se latelang ke lenane la litholoana tse tloaelehileng tse phetseng hantle:
- plums
- lehapu;
- melon;
- apricots
- avocado
- libanana
- aishnas;
- Kiwi
- nectarine;
- liperekisi;
- morara;
- li-tangerine;
- liapole
- pears
- litholoana tsa morara.
Ke eng e sa lokelang ho jeoa?
- Lino tse Monate tsa Carbonated. Ba ka phahamisa maemo a tsoekere ea mali habonolo, hobane 350 ml ea seno se joalo e na le 38 g ea lik'habohaedreite. Ho feta moo, li na le li-fructose tse ngata, tse amanang haholo le ho hanyetsa insulin ho bakuli ba lefu la tsoekere. Fructose e ka lebisa ho liphetoho tsa metabolic tse tlatsetsang ho lefu la sebete la mafura. Ho laola boemo bo tloaelehileng ba glycemia, hoa hlokahala ho khutlisetsa lino tse tsoekere ka metsi a nang le liminerale, tee e sa koaeloang.
- Mafura a furu. Mafura a fetisoang ke indasteri ha a na bophelo bo botle haholo. Li entsoe ka ho eketsa haetrojene ho mafura a acid e le hore li ka tsitsa. Mafura a Trans a fumaneha ka margarine, botoro ea peanut, tranelate le lijo tse halikiloeng ka lehloa. Ntle le moo, baetsi ba lijo hangata ba li eketsa ho li-crackers, li-muffin le thepa e 'ngoe e halikiloeng ho atolosa bophelo ba raka. Ka hona, molemong oa ho phahamisa boemo ba tsoekere bo fokotsehileng, ha ho kgothaletswe ho sebelisa lihlahisoa tsa li-bakery tsa indasteri (waffles, muffins, cookies, jj.).
- Bohobe bo bosoeu, bijoux le raese. Tsena ke lijo tse nang le nama e phahameng haholo. Ho netefalitsoe hore ho ja bohobe, li-bagel le lihlahisoa tse ling tsa phofo e hloekisitsoeng ho eketsa haholo tsoekere ea mali ho batho ba nang le mofuta oa 1 le lefu la tsoekere la 2.
- Lijurts tsa litholoana. Yoghur e ka ba sehlahisoa se setle ho batho ba nang le lefu la tsoekere. Leha ho le joalo, tatso e nkoang litholoana ke pale e fapaneng ka ho felletseng. Kopi e le 'ngoe (250 ml) ea yogurt ea litholoana e ka ba le 47 g ea tsoekere.
- Lithollo tsa lijo tsa hoseng. Leha ho bapisoa le lipapatso tse lenngoeng, lijo-thollo tse ngata li sebetsoa hantle 'me li na le lik'habohaedreite ho feta kamoo batho ba bangata ba nahanang. Li boetse li na le liprotheine tse fokolang haholo, limatlafatsi.
- Kofi. Lino tsa kofi tse khabisitsoeng li lokela ho nkuoa e le sopho e metsi. Kakaretso ea 350 ml ea caramel frappuccino e na le 67 g ea lik'habohaedreite.
- Mahe, Maple Syrup. Hangata batho ba nang le lefu la tsoekere ba leka ho fokotsa tšebeliso ea tsoekere e tšoeu, liswiti, likuku, lipie. Leha ho le joalo, ho na le mefuta e meng ea tsoekere e ka bang kotsi. Tsena li kenyelletsa: tsoekere e sootho le "ea tlhaho" (mahe a linotsi, sirapo). Le ha li-sweeteners tsena li sa sebetsoe haholo, li na le lik'habohaedreite tse ngata ho feta tsoekere e tloaelehileng.
- Litholoana tse omisitsoeng. Litholoana ke mohloli o motle oa livithamini le liminerale tse ngata tsa bohlokoa, ho kenyelletsa le vithamine C le potasiamo. Ha litholoana li omisitsoe, metsi a lahleha, e leng se lebisang ho limatlafatsi tse ngata haholo. Ka bomalimabe, tsoekere ea tsoekere le eona e ntse e eketseha. Mohlala, morara o omisitsoeng o na le lik'habohaedreite tse ngata ho feta morara.
Ke eng e sa eketseng tsoekere?
Lihlahisoa tse ling ha li na lik'habohaedreite ho hang, ka ho latellana, 'me ha li eketse tsoekere maling, lihlahisoa tse ling li na le index ea glycemic e tlase hape ha li na phello ea glycemia.
Lethathamo la lijo tse se nang tsoekere:
| Lebitso | Sebopeho sa hae |
|---|---|
| Cheese | Ha ho na lik'habohaedreite ntle le mohloli o motle oa protheine le calcium. E ka ba lijo tse matlafatsang le tsela e ntle ea ho kenyelletsa protheine e eketsehileng lijong tsa hoseng. |
| Nama, likhoho, tlhapi | Ke lijo tse mafura a tlase. Mehloli ena ea liprotheine ha e na lik'habohaedreite ntle le ha e phehiloe ka bohobe kapa sopho e tsoekere. Lijo tsa tlhapi li ka khutlisa li-Omega-3 Fatty Acids |
| Oli ea mohloaare | Ke mohloli o motle oa mafura a monounsaturated. Ha e na lik'habohaedreite ebile ha e ame tsoekere ea mali ka kotloloho |
| Nuts | Li na le lik'habohaedreite tse nyane, tseo boholo ba tsona e leng fiber. Cashew - khetho e ntle ka ho fetisisa bakeng sa bakuli ba nang le lefu la tsoekere |
| Garlic, onion | Boithuto bo bontša hore ho ja konofolo kapa eiee ho ka fokotsa tsoekere |
| Cherry | Li-cherry tse nang le letsoai li na le index e tlase ea glycemic. Palo e nyane e jeoang e ke ke ea senya tsoekere. |
| Greens (sipinach, k'habeche) | Meroho e tala e sa tsoakoang e phahame haholo ka har'a fiber le limatlafatsi tse kang magnesium le vithamini A |
| Blueberries le li-blackberry | Monokotšoai ona o phahame haholo ho li-anthocyanins, tse thibelang li-enzyme tse ling hore li liehe ho sefa lijo. |
| Mahe | Joalo ka mehloli eohle e hloekileng ea protheine, mahe a na le GI ea 0. A ka sebelisoa e le lijo tse bobebe kapa lijo tsa hoseng tse potlakileng. |
Video ka mekhoa ea ho theola tsoekere ea mali:
Phekolo ka litlhare tsa setso (lekhasi la bay, hawthorn, pods) e khethiloe hantle ka tsela e nepahetseng 'me e tla thusa haholo ho fokotsa tsoekere ea mali. Phekolo ea lithethefatsi hammoho le ho ja e thusa ho eketsa litholoana tse ntle ho bakuli ba nang le lefu la tsoekere. Phekola lefu la hau ka bohlale le ka boiphihlelo.
