Ho sebelisa Index ea Glycemic ea ho Laola Mali Tsoekere
Mohlomong u utloile ka letšoao la glycemic. Ha u na le lefu la tsoekere la mofuta oa 2 , lebitso la papali ke ho ja lijo tse sa tsoekere ka tsoekere ea mali. Ho bala lik'habohaedreite ke tsela e le 'ngoe ea ho boloka taolo e ntle ea linomoro tsa hau. Ho tseba lenane la glycemic la li-carbs tseo u li jang ho ka u thusa hore u shebe lijo tsa hau hantle ho boloka tsoekere ea mali ea hao e le haufi le moeli o tloaelehileng.
Index ea Glycemic ke eng?
Mefuta ea likarolo tsa li-glycemic lijo ka hore na li phahamisa mali a mangata hakae. Candy, tsoekere, kaka le cookie li na le letšoao le phahameng la glycemic, ha lihlahisoa tsohle li na le likhahla tse tlase tsa glycemic.
Kaha ke carbs lijo tse phahamisang tsoekere ea mali , letšoao la glycemic le ka thusa ha u leka ho fumana lijo tse molemo ka ho fetisisa ho uena. Kaha lik'habohaedreite tsohle ha li ama mahlaseli a mali ka tsela e ts'oanang, ho tseba hore na li-carbs li na le likhahla tse tlase tsa glycemic li ka u thusa ho rera lijo tsa hau ka katleho.
Lijo tse ngata li na le mefuta e mengata ea li-GI, ho latela maemo a mangata, Ka linako tse ling lijo li pheha li ka ama GI.
Ka mohlala, ha pasta e pheha "al dente," GI e tlaase ho feta ha e pheha nako e telele. Linomoro tse fanoang ka chate ke likarolo tsa mobu oa GI bakeng sa lijo tsena.
Index ea Glycemic le Carb Bala Lintho Tse Tloaelehileng tsa Lijo
| Lijo tse jeoang | Grams Carbs | Tekano ea GI | Karolelano ea GI |
| Litapole tse tšoeu (tse mahareng) | 34 | 56-111 | tse phahameng tse 80 |
| Litapole tse monate | 24 | 44-78 | 61 |
| Lihoete (1/2 senoelo) | 6 | 16-92 | 47 |
| Pea e tala (1/2 senoelo) | 11 | 39-54 | 48 |
| Limela tsa Chick (kopi e le 'ngoe) | 54 | 31-36 | 34 |
| Li-bee tsa Soy (1/2 senoelo) | 13 | 15-20 | 17 |
| Apple (e bohareng) | 19 | 28-44 | 38 |
| Banana (bohareng) | 27 | 46-70 | 58 |
| Bohobe bo Bobe (sekhao se 1) | 14 | 64-83 | 72 |
| Bohobe Bohle (Lengolo le le leng) | 12 | 52-87 | 71 |
| Bohobe w / Koetliso ea Koro ea Koro (sesepa se le seng) | 12 | 48-58 | 53 |
| Oatmeal (eseng hang-hang - 1/2 senoelo se omileng) | 27 | 42-75 | 58 |
| Pherese e tšoeu (kopi e le ' | 45 | 50-64 | 56 |
| Lekhase la Brown (kopi e le 'ngoe e lijo-thollo) | 45 | 66-87 | 77 |
| Paseta (1 senoelo) | 43 | 40s-60s | 50s |