Lethathamo la glycemic le ka ba molemo bakeng sa diabetics, kapa mohlomong ha le joalo. Lipatlisiso tsa ho etsa lipatlisiso ka ho sebelisa letšoao la glycemic e le motheo oa lijo tsa lefu la tsoekere li hlahisitse liphello tse fapaneng. Mohlomong hobane ho na le liphetolelo tse peli tse fapaneng tsa index, hape ha ho nahane ho nahanngoa ka tšebeletso kapa kabelo. Ntho e 'ngoe e bitsoang "glycemic load" e ka ba molemo haholo, empa ho bala lik'habohaedreite kapa ho latela lijo tse nang le lik'habohaedreite e sa ntse e le litsela tse molemohali tsa ho haha dijo tsa lefu la tsoekere.
Index ea Glycemic
Tlhahlobo ea glycemic ke mokhoa oa ho lekanya hore lijo tse phahameng tse nang le lik'habohaedroite li phahamisa litekanyetso tsa tsoekere ea mali (glucose) kamor'a hore u li je, ho sebelisa sekhahla ho tloha ho ea ho isa ho tse 100. Lijo tse haufi le tlhōrō ea lenane li phahamisa likhahla tsa mali ea mali ho feta lijo ho ea tlaase. Tlhaloso e 'ngoe ea glycemic e sebelisa bohobe bo tšoeu e le mokhoa o tloaelehileng oa 100, empa index e' ngoe e sebelisa glucose. Kahoo ho hlokahala hore u tsebe hore na u sebelisa boitsebiso bofe. Ho bonolo ho ferekana.
Ho rera lijo tse itšetlehileng ka letšoao la glycemic ho akarelletsa ho khetha lijo tse nang le linomoro tsa lipalo tse bohareng. Lijo tse tlaase tsa glycemic index li kenyeletsa limela, meroho e seng ea starchy, lijo tsohle le litholoana tse ling. Lijo, likhoho, tlhapi le mahe ha li na lik'habohaedreite, kahoo li fuoa zeros bakeng sa ho bala lintlha. Mekhoa ea ho pheha, nako ea ho pheha, le khafetsa e ka ama palo ea lijo, mme mefuta e sa tšoaneng ea lijo tse tšoanang e ka ba le litekanyetso tse fapaneng.
Ka mohlala, litapole tse pentiloeng li na le nomoro e phahameng ho feta lipate tsa bohobe, 'me ka bobeli li ka fetoha ho itšetlehile ka seo u se behileng holimo. Lihlahisoa tse sa tšoaneng tsa bohobe bo feletseng ba koro li ka fapana ka lintlha tse 20 ho index.
Tlhaloso ea glycemic e bonahala e le khopolo e ntle, 'me e ka u thusa hore u bone hantle hore na lijo li phahame ho feta tse ling.
Empa ha e nke boholo ba karolo, khalori ea bohlokoa kapa boleng ba phepo e nahannoang, kahoo ha hoa lekana bakeng sa ho rera lijo tsa hau. Ka mohlala, mahapu a na le nomoro e phahameng ho feta ice cream, 'me litapole tsa litapole li na le phaello e tlase ho feta litapole tse halikiloeng. Lebaka ke hobane li boetse li na le mafura, a fokolisang nomoro ea lenane la glycemic empa ha e etse hore e be le phepo e nepahetseng.
Mojaro oa Glycemic
Kaha lenane la glycemic e ka ba ntho e thata ho e sebelisa, ho nahanoa ntho e bitsoang glycemic load. E itšetlehile ka letšoao la glycemic empa le boetse le sebelisa boholo ba likarolo tse lekaneng e le hore le sebelise haholoanyane. Morero o sebelisetsoang ho lekanya mojaro ke nako ea li-glycemic linako tse ling tsa lik'habohaedreite, tse arotsoeng ke 100. Lijo tse fokolang tsa glycemic li tlase ho tse 10, mefuta e bohareng ea 11 - 19 le lijo tse nang le likarolo tse mashome a mabeli kapa ho feta li nkoa e le li-glycemic- lijo tsa mojaro. Haeba o na le lefu la tsoekere, etsa bonnete ba hore u bua le mofani oa hao ea tlhokomelo ea bophelo, tichere ea lefu la tsoekere, setsebi sa lijo kapa setsi sa phepo pele u etsa liphetoho tsa lijo.
Lisebelisoa:
Mokhatlo oa Amerika oa lefu la tsoekere. "Index ea Glycemic le lefu la tsoekere." http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
Sekolo sa Nutrition le Dietetics Bopaki ba ho hlahloba Librar y. "Litlhahiso tsa Kakaretso ea Lefu la tsoekere Mellitus (DM): Index ea Glycemic le lefu la tsoekere." http://www.andeal.org/.
> Harvard Health Publications, Sekolo sa Bongaka sa Harvard. "Index ea Glycemic le Mojaro oa Glycemic bakeng sa Lijo tse 100". http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods.
Maher AK. "Mokhoa oa Diet o bonolo." Khatiso ea Leshome le motso o mong, Hoboken NJ, USA: Wiley-Blackwell Publishing, October 2011.
University of Illinois Extension. "Lenane la Glycemic Load le Glycemic index ke efe? Http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=100.