Chate ea Glycemic Index - Index ea Glycemic ke eng?

Litaba tsa Sengoloa

Index ea Glycemic ke eng?
Lintlha tse amang Index ea Glycemic
Index ea Glycemic e Baloa Joang?
Moroalo oa Glycemic ke eng?
Melemo ea Lijo tse Tlase tsa Glycemic Index
Chate ea Index ea Glycemic

Chate ea index ea glycemic ke tataiso ea hore na lijo tse fapaneng li phahamisa tsoekere ea mali kapele hakae. Ntho e 'ngoe le e' ngoe ea lijo e lekantsoe ka tekanyo eo glucose e hloekileng e nkoang e le 100. Lijo tse nang le index e tlase ea glycemic li eketsa tsoekere ea mali butle butle, athe lijo tse nang le index e phahameng ea glycemic li baka ho phahama ka potlako. Tafole ea index ea glycemic e bohlokoa haholo ho batho ba nang le lefu la tsoekere le ba batlang ho etsa liqeto tse nepahetseng mabapi le ho ja lijo tse phetseng hantle. E arotsoe ka lihlopha tse tharo tse kholo: GI e tlase (55 le ka tlase), GI e bohareng (56-69) le GI e phahameng (70 le holimo).

Khopolo ea index ea glycemic e hlaha khafetsa ha ho tluoa tabeng ea phepo e nepahetseng. HBa nahanang ho theola boima ba 'mele,boholo ba lik'hilojule tse ho tsona, index ea glycemicOa tseba hore le seo ke sa bohlokoa. Khopolo ena, eo qalong e neng e etselitsoe batho ba nang le lefu la tsoekere, ha nako e ntse e ea e fetohile boitsebiso ba bohlokoa boo ba batlang ho theola boima ba 'mele ba lokelang ho bo tseba. Joale index ea glycemic ke eng?

Index ea Glycemic ke eng?

Lenane la glycemic index GI ke lebitso le fuoeng sistimi e lekanyang phello ea lik'habohaedreite maemong a tsoekere ea mali. Ha tsoekere ea mali e phahama ka tšohanyetso, manyeme a qala hang-hang ho ntša insulin e ngata ho theola tsoekere ea mali. Insulin e theola tsoekere ea mali kapele. U qala ho ikutloa u le botsoa. U hloka ho ja ho hong ho fumana matla hape.

Li-spikes tsena le marotholi a tsoekere ea mali li na le tšusumetso e kholo maikutlong le maemong a matla. Ho phela hantle le ho tlala matla kapa ho boloka boima ba 'mele, o hloka ho tseba ho leka-lekanya tsoekere ea mali.

Re ka tseba ho tsoa ho index ea glycemic hore na mofuta oa carbohydrate lijong o lokolloa butle kapa kapele. index ea glycemic, Ke matla a lijo a ho phahamisa tsoekere e maling ka mor'a hore e kene 'meleng. Lijo tse nang le index e phahameng ea glycemic e phahamisa tsoekere ea mali kapele, glycemic lijo tse tlaase tsa index ho phahamisa kapa ho tsitsisa butle.

A na u kile ua ipotsa hore na ke hobane'ng ha u lapa ka potlako le ho ikutloa u soma ha u ja lijo tse tsoekere? Mona ke lebaka index ea glycemic... Lijo tse nang le index e phahameng ea glycemic E silwa ka potlako, e etsa hore o lape kapele mme o je ha o ntse o ja. Ka lehlakoreng le leng, tse tlaase li u boloka u tletse nako e telele. Tsena li boloka tsoekere e maling li lekana, li fana ka taolo ea boima ba 'mele esita le ho thibela ho boloka mafura.

index ea glycemic O ile a tsebisoa ka lekhetlo la pele ka 1981 ke Moprofesa oa phepo e nepahetseng Univesithing ea Toronto Canada. Dr. E thehiloe ke sehlopha sa bafuputsi se etelletsoeng pele ke David Jenkins. Ka lebaka la lipatlisiso tse entsoeng haholo-holo ho fumana hore na ke lijo life tse molemohali bakeng sa batho ba nang le lefu la tsoekere, lenane la index ea glycemic Ho ile ha bonoa hore motho e mong le e mong a ka rua molemo sehlopheng. Ka tsela ena, lefu la tsoekere mafu a peloHo 'nile ha etsoa qeto ea hore ho lahleheloa ke boima ba' mele ho ka fokotsoa 'me ho laola boima ba' mele ho ka finyelloa.

Motheo oa sehlopha sena ke phello ea tsoekere e hloekileng ho tsoekere ea mali. Glucose ke mofuta oa tsoekere o phahamisang tsoekere e maling kapele ho feta. Ke ka lebaka leo glucose index ea glycemic ke 100. Lijo tse ling le tsona li fumana boleng ho tloha ho 0 ho isa ho 100 ho latela.

Asparagus ke Eng, e jeoa Joang? Melemo le Boleng ba Phepo

sejo boleng ba index ea glycemic Ha e phahame, tsoekere ea mali e tla phahama ka potlako ka mor'a ho ja. A Lintlha tse amang boleng ba index ea glycemic ea lijo e ka thathamisoa ka tsela e latelang;

Lintlha tse amang Index ea Glycemic

Mokhoa oa ho pheha: Ho pheha lijo ho etsa hore ho be bonolo ho sila index ea glycemic ea eketseha.
Sejo sa 'mele: Lijo tse koahetsoeng ka lera la fibrous, joalo ka lijo-thollo le limela tsa linaoa - lera le baka tšitiso ea tšilo ea lijo - li siloa butle, kahoo li fokotsa index ea tsona ea glycemic.
Mofuta oa starch o na le: Amylase le amylopectin ke mefuta ea starch lijong. Ka mohlala; Lijo tse nang le amylase, joalo ka limela tsa linaoa, li na le index e tlase ea glycemic. Lijo tse nang le li-amylopectin tse ngata, tse kang phofo ea koro, li na le index e phahameng.
Fiber: Mefuta ea fiber e qhibilihang ka metsing e theola boleng ba glycemic ba lijo. Joalo ka liapole le oats…
Chelete le mofuta oa tsoekere eo e nang le eona: Lijo tse nang le tsoekere ea tlhaho li na le index e tlase ea glycemic. Leha ho le joalo, ho bonahala ho le thata ho fumana mofuta ona oa lijo matsatsing ana.

Boholo ba lihlahisoa tse rekisoang e le tsoekere ea tlhaho, tsoekere ea tlhaho le e hloekisitsoeng e sebelisoa hammoho. Ka mohlala; mahe a linotsi a tlhaho boleng ba glycemic ke 58. Empa mahe a linotsi a mangata 'marakeng index ea glycemic e tla ba holimo haholo.

index e tlase ea glycemic U se ke ua ja lijo tsohle. Tse tlase li ka ba le mafura a mangata. Ka mohlala; litapole tsa litapole boleng ba glycemic E tlase ho feta litapole tse phehiloeng, empa mafura a mangata haholo. Haeba u batla ho theola boima ba 'mele, u lokela ho ela hloko tsena.

Index ea Glycemic e Baloa Joang?

Bala index ea glycemicLintlha tse sebelisoang ke tse latelang:

0-55 Lijo tse nang le index e tlase ea glycemic
56-69 Lijo tse mahareng tsa index ea glycemic
70-100 Lijo tse nang le index e phahameng ea glycemic

Haeba u batla ho theola boima ba 'mele index ea glycemic U hloka ho ja lijo tse 50 kapa ka tlase ho moo. index ea glycemic U lokela ho qoba lijo tse fetang 70. U ka ja lijo tse pakeng tsa 50 le 70 ka ho li kopanya hammoho.

Moroalo oa Glycemic ke eng?

Ha u ja lijo tse nang le lik'habohaedreite, boemo ba tsoekere maling ba hao boa nyoloha 'me bo theoha ka potlako. Hore na e phahama hakae le hore na e lula e le telele hakae ho itšetlehile ka boleng ba lik'habohaedreite hammoho le bongata.

Mojaro oa Glycemic (GL)e kopanya bongata le boleng ba lik'habohaedreite. Hape ke tsela e molemohali ea ho bapisa boleng ba tsoekere ea mali ea mefuta e fapaneng le bongata ba lijo.

sejo kapa sejo se itseng boima ba glycemic Foromo e latelang e sebelisoa ho bala boleng:

Moroalo oa Glycemic = index ea glycemic x Likahare tsa lik'habohaedreite (g), ÷ 100 ka sejo se seng.

Ka mohlala, a boleng ba glycemic ea apole 38 mme e na le ligrama tse 13 tsa lik'habohaedreite.

boima ba glycemic = 38 x 13/100 = 5

Lenane la glycemic la litapole 85 mme e na le ligrama tse 14 tsa lik'habohaedreite.

boima ba glycemic = 85 x14 / 100 = 12

Ka hona, litapole phello ea glycemicRe ka hakanya hore phello ea glycemic ea apole e ka ba holimo habeli. index ea glycemicKa mokhoa o ts'oanang, boima ba glycemice ka aroloa ka tlase, mahareng kapa holimo:

Lebelo le tlase la glycemic: 10 kapa ka tlase ho moo
boima ba glycemic bo bohareng: 11 - 19
Lebelo le phahameng la glycemic: 20 kapa ho feta

Letsatsi le letsatsi bakeng sa bophelo bo botle ka kakaretso boima ba glycemicU lokela ho ikemisetsa ho boloka ü ka tlase ho 100. boima ba glycemic ke palo e qaqileng haholoanyane 'me e fana ka liphetho tse qaqileng haholoanyane mabapi le litlamorao tsa lijo ho tsoekere e maling. Leha ho le joalo, ka kakaretso, phello ea lijo ka tsoekere e maling boima ba glycemichona le index ea glycemic litekanyetso li eloa hloko.

Melemo ea Lijo tse Tlase tsa Glycemic Index

Lijo tse nang le index e tlase ea glycemicNtle le ho fana ka taolo ea tsoekere ea mali, ho ja lijo tse phetseng hantle ho boetse ho na le melemo e meng ea bophelo bo botle.

Ha ba lape kapele.
Ha li bake ho phahama ha tsoekere ea mali ka tšohanyetso, li boloka li lula li le teng.
Ba thusa ho theola boima ba 'mele.
Ba thusa ho boloka boima ba 'mele.
Ba fokotsa takatso ea lijo.
Litakatso tse monate ba thibela.
Li fana ka ho chesa mafura, eseng ho lahleheloa ke mesifa le metsi.
Ba boloka matla a sa fetohe.
Li thibela ho fetoha ha maikutlo.
Li fokotsa kotsi ea ho tšoaroa ke lefu la tsoekere.
Ba fokotsa tlhahiso ea insulin. Insulin ha e laole tsoekere ea mali feela, empa hape e etsa qeto ea hore na mafura a 'mele a bolokoa neng le joang. Ka hona, mafura a chesoa habonolo mme polokelo ea bona e ba thata haholoanyane.

Mekhoa ea Tlhaho ea ho Tiisa Letlalo ke Efe?

Chate ea Index ea Glycemic

Lethathamo la Meroho ea Index ea Glycemic

LIJO	*GLYCEMIC INDEX(GI)*
Seleri	35
Litapole tse monate	50
Mokopu	64
Lierekisi (tse ncha)	35
Lierekisi (tse ka makotikoting)	45
broccoli	15
Artichoke	20
Khábeche	15
Mokopu	15
Green beans	30
radish	15
Spinach	15
Komokomore	15
eggplant	20
eiee	15
konofolo	15
lethisi	10
masheromo	15
Pepere e foreshe	10
pepere e chilisi	15
Turnip	45
Turnip (e phehiloe)	85
Mısır	55
poone e tsoekere	65
leek	15
lihoete	70
Lihoete (tse phehiloeng)	85
Litapole (tse halikiloeng)	95
Litapole (tse phehiloeng)	82
Litapole tse khotliloeng)	87
Litapole tse halikiloeng)	98
Phofo ea litapole (starch)	95
Litapole	65
Litapole tse besitsoeng	85
tamati	15
Tamati(e omileng)	35
Sopho ea tamati	45
Pente ea tamati	35
mokha o mocha	75
Beet	30
Fennel	15
Mapele	15
Sauerkraut	15
Parsley, basil, oregano	5
Asparagase	15
Dill	15
Sorrel	15
Limela tsa Brussels	15
kholifolaoa	15
Khemere	15

Lethathamo la Litholoana tsa Glycemic Index

LIJO	(GI)
Apple (botala-khubelu)	38-54
Apole (e omileng)	35
Pear(e butswitseng)	39-53
quince	35
Banana(e tala)	54
Banana(e butsoitseng)	62
Apricot(e butsoitseng)	57
Apolekose(e omileng)	44
Plum(e butsoitseng)	55
Plum(e omileng)	40
mango	55
lamunu	45
Plum ea Malta	55
liperekisi	43
perekisi e ka makotikoting	55
Nectarine(e tala)	35
morara	59
Morara(o omileng)	64
Currant	15
Gooseberi	15
ciliegia	25
Kiwi (e butsoitseng)	52
Blackberry	25
Blueberries	25
fragole	40
grapefruit	36
phaenapole	66
Melon (e butsoitseng)	65
lehapu	76
khókhónate	45
lebese la kokonate	40
Cranberi	45
Limon	20
avocado	10
Letsatsi	39
Trabzon Persimmon	50
lifeiga	35
Feiga (e omileng)	40
kharenate	35
raspberry	25
ciliegia	20
Semandarine	30
sefate sa mohloaare	15
Papaya	59

Lenane la glycemic index ea lijo-thollo le linaoa

LIJO	*(GI)*
Oat	40
Oatmeal, motoho	60
Bran (oat, koro ...)	15
li-cornflakes	93
Phofo e tšoeu	85
Semolina	50
semolina ea koro ea durum	60
Phofo ea raese	95
phofo ea litapole	90
cornflour	70
Phofo ea rye	45
Phofo ea soya	25
Setache sa poone	85
Noodle	46
Metsoala	65
Noodle	35
bulgur	48
bohobe ba baguette	81
Bohobe ba rye	45
bohobe bo bosweu bo se nang gluten	90
Bohobe bo bosootho	50
bohobe ba sandwich e tšoeu	85
Bohobe bo tsoang phofo ea raese	70
Toast	45
bohobe ba oat	65
bohobe ba hamburger	61
lijo-thollo tsa hoseng	30
peista ea lijo-thollo tse tsoekere	70
Paseka	50
Spaghetti (e phehiloe ho feta tekano)	55
Spaghetti (e sa phehoang hantle)	44
Biscuit	70
Li-cookie tsa oatmeal	55
sesame,	35
Linaoa tsa haricot	34
Linaoa tsa liphio (tse omileng)	38
Lierekisi	41
lentile le mosehla	31
lentile tse tala	25
Lehloa le lefubelu	26
lentile le sootho	30
tsa soya	23
Raese bakeng sa pilaf	87
raese	70
raese e khubelu	55
raese e sootho	50
raese ea basmati	50
Quinoa	35
Linaoa tsa liphio	42
linaoa tse sephara tse ommeng	80
Li-chickpeas tse entsoeng ka makotikoting le linaoa	35
harese	25

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Lethathamo la Glycemic Index ea Lebese le Lihlahisoa tsa lebese

LIJO	(GI)
Lebese (mafura a feletseng)	39
Lebese (mafura a tlase)	37
Lebese phofo	30
Yoghurt	35
Yogurt ea Litholoana	41
chisi e tletseng mafura	30
Cheese ea curd	30
Ice cream	61

Lethathamo la Glycemic Index ea Lijo tsa Tsoekere le Tsoekere

LIJO	(GI)
Tsoekere	100
Fructose	23
Lactose (tsoekere ea lebese)	46
sucrose (tsoekere e tšoeu)	65
tsoekere e sootho	70
Sirapo ea tsoekere	100
Sirapo ea Koro	100
Sirapo ea Raese	100
sirapo ea poone	115
Bal	58
jeme	65
Marmalade (e nang le tsoekere)	65
Apricot e boloka (ka tsoekere)	60
Peach e entsoeng ka makotikoting (e nang le tsoekere)	55
Molasses	55
Tahini	40
Custard	75
Pudding	85
lijo tse theolelang tsa quince	65
jelly ea quince	40

Lethathamo la Linoa tsa Glycemic Index

LIJO	(GI)
Jusi ea Apple	50
lero la lamunu	52
lero la morara	45
Jusi ea morara (e sa tsoekere)	55
Jusi ea Cranberry (e sa tsoekere)	50
Lero la phaenapole (e sa tsoekere)	50
Lero la mango (le sa tsoekere)	55
Lero la perekisi	38
Lero la lemone (le sa tsoekere)	20
Jusi ea rantipole	43
Asene	5
Bira	110
Raki, vodka, whisky, veine	0
Fanta	75
Kokoe	60
Soda	68
cappuccino	47
kofi, tee	0

Lethathamo la Linate tsa Glycemic Index

LIJO	(GI)
Linate tsa phaene	15
Pistachio	15
Peo ea soneblomo	35
Peo ea mokopu	25
Peanut	15
sefate sa chestnut	60
Walnut	15
Peanut	14
cashew	23
lebese la almonde	30
Almond	15
Hazelnut	15

Lethathamo la Glycemic Index ea Lijo tse Lokisitsoeng le Li-snacks

LIJO	(GI)
peanut butter	25
Peanut butter	40
Peanut butter	25
Almond botoro	35
Chokolete e lefifi (70% cocoa)	25
Tsokolate (ka lebese)	45
Chokolete e tšoeu	44
Chokolete e phofshoana (e nang le tsoekere)	60
cocoa e phofshoana (e sa tsoekere)	20
Sephaphatha	71
Pretzel	55
serethe sa vanilla	77
Nutella	55
sarelle	55
Makipikipi	55
likopi tsa poone	72
Khiruoane	70
Sebaka se phahameng sa tsokolate ea matla	65
Croissant	70
Mayonnaise (liindasteri)	60
Ketchup	55
Mustard (e nang le tsoekere)	55

Lethathamo la Li-pastries tsa Glycemic Index

LIJO	(GI)
Crepe	85
Lasagna	60
Li-pancake tsa litapole	75
Puff pastry	59
Etsisa	72
Li-cookie tsa Butter	55
Keke e sa hlatsuoang	46
kaka ea vanilla	42
kuku ea tsokolate (e nang le tranelate ea chokolete)	38
li-muffin tsa liapole	50
Pizza	60
Pita	66
Muffin	69