Glycemic e bolela "ho baka tsoekere (tsoekere) maling." Mefuta ea tsoekere ea mali e amana haufi-ufi le mofuta le mofuta oa lik'habohaedreite tse nkiloeng. Glycemia ke lebitso le amanang le "glucose" kapa tsoekere maling. Lijo tse phahameng tsa glycemic li ka baka tsoekere ea mali, e ka tšoarellang nako e telele maling. Lijo tse nyenyane tsa glycemic li ka baka keketseho e nyenyane ea tsoekere ea mali eo hangata e sa tšoarellang nako e telele.
Ho laola Glycemic le lefu la tsoekere
Bakeng sa ba nang le lefu la tsoekere, ho laola glycemic ke pakane e ka sehloohong. Batho ba nang le lefu la ts'oaetso , ba nang le lefu la metabolism, insulin ho hanyetsa kapa hypoglycemia ea maiketsetso le bona ba na le liphetoho tsa bophelo haeba tsoekere ea mali e sa tsitsa.
Ho Laola Litakatso
Lebaka le leng le utloahalang la ho boloka tsoekere e tsitsitseng ea mali ke ho laola takatso ea lijo. E 'nile ea bontšoa lithuputsong tsa lipatlisiso tseo batho ba li lapelang ha ba ja lik'habohaedreite tse phahameng haholo ho bapisoa le ho ja lijo tse lekaneng tsa carbs tse seng tlaase ho glycemic.
Index ea Glycemic
Lijo tse nang le tsoekere e ngata li atisa ho ba le glycemic haholo. Hape, ho ba le lijo tse kang lijo tse kang litapole, bohobe le lihlahisoa tsa lijo-thollo li entsoe ka likhoele tse telele tsa khase, ka hona lijo tsena li ka ba tse ngata haholo kapa tse ngata haholo ho feta lijo tse tsoekere. Ha ho etsoa lijo haholoanyane, ho tla ba le glycemic ho feta. Ka mohlala, oatmeal hang-hang ka lipeteng ke ho feta glycemic ho feta oats ka potlako-pheha, eo ka lehlakoreng le leng glycemic ho feta oats khauta-khaola.
Lethathamo la glycemic le ka re fa maikutlo a hore na ke lijo life tse tla hlahisa tsoekere ea mali ho feta. Tekanyo ena e ka re fa maikutlo a hore na lijo li tla tsosa tsoekere ea mali hakae, empa ho na le mefuta e mengata mme ha e na ho nepahala.
| Ho tšoenyeha ka sekhahla sa glycemic |
|---|
| Lijo tse le mong tsa lijo, ho e-na le lijo tse ngata, li ka ama tsoekere ea mali ka tsela e fapaneng |
| Ha e nahane ka mefuta e meng e amanang le ts'oaetso ea mali, joalo ka hore na lijo li lokiselitsoe joang kapa hore na li jeoa hakae |
| E akarelletsa lijo tse nang le lik'habohaedreite |
| Ha e na lijo tsa maemo tse thehiloeng linthong tse nang le limatlafatsi, tse kang lijo tse tlase ho index, li ka ba lik'halori tse ngata, tsoekere kapa mafura a tletseng. |
Ho ka ba thata ho latela lethathamo la glycemic. Ntho e le 'ngoe, ha ho na tekanyo ea seo ho nkoa e le lijo tse tlaase, tse itekanetseng le tse phahameng-glycemic. Lijo tse koahetsoeng ha li ngoloe hore na boemo ba bona ba glycemic ke bofe, ebile ho ka ba thata ho lekanya hore na ho ka etsahala'ng.
Melemo ea motheo ea ho ja hantle, ho laola karolo, le ho bala lik'habohaedreite ke litsela tsohle tsa ho u thusa ho laola le ho laola tsoekere ea mali.
Lijo Tseo Kotsi e Phahameng le e tlaase ho Index ea Glycemic
Ho na le lihlopha tsa lijo tsa glycemic tse ka u thusang hore u ithute ho eketsehileng mabapi le lenane la glycemic ea lijo tse fapa-fapaneng le ho lemoha hore na ke lijo life tseo e ka bang khetho e molemo ho uena. Tafole e latelang e na le mehlala ea lijo tse phahameng ka holimo le tlaase ho lethathamo la glycemic.
| Lijo tse phahameng tsa Glycemic | Lijo tse tlaase tsa Glycemic |
|---|---|
Litapole Parsnips Lihobe tsa Rice Bongata ba lijo-thollo tsa khoebo Candy Lijo tse tsoekere tse monate Matsatsi Bakhanni Li-cookie Libana tse hlabang Lihlahisoa tse entsoeng le lintho tse ling tse entsoeng ka phofo | Lijo Mahe Lijo tsa Soy Lijo tse phahameng tsa mafura tse kang linate, li-avocado le oli Linaoa Harese Li-oats tse entsoeng ka khauta Limela tse ling li phehiloe hantle Meroho e seng e tsitsitseng Morara Monokotšoai |
Lisebelisoa:
Mayo Clinic. Index ea Glycemic: Sepheo sa Liphoso. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
Mayo Clinic. Na lenane la glycemic le thusa ho laola tsoekere ea mali haeba o na le lefu la tsoekere? M. Regina Castro, MD http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466