Ho bua le batho ba shebileng seo ba se jang, lentsoe lena ke letšoao la glycemic. Re boetse re utloa ka litaba tsa eona tse tlaase le tse phahameng. Mabapi le eena le ho bua kajeno.
Lethathamo la glycemic ke mofuta oa karabelo ea tsoekere e teng maling ho ea lijo tse fapa-fapaneng. Ka mantsoe a mang, ke letšoao le khethollang ho fetoha ha tsoekere maling. Ka lebaka leo, e leng tlhahiso e phahameng ea glycemic, ho hlahisa insulin e eketsehileng, e fokolisang tekanyo ea tsoekere maling ebe e romela lik'habohaedreite tse rekisoang mafura, ao ho rona a sa amoheleheng. Kahoo, re tla hlahloba hore na lihlahisoa life li lokela ho fuoa khethollo, 'me ke mang ea tla tlameha ho phatlalatsa ho fokotseha.
Lik'habohaedreite tse nang le index e phahameng ea glycemic
Re hloka ho khathatseha ka lik'habohaedreite tse nang le lintlha tse phahameng tsa glycemic, haholo-holo ho batho ba nang le insulin ea ho se natse. "Ea Phahameng" e bitsoa "glycemic index" e fetang 70, "e bohareng" ho tloha ho 45 ho isa ho 65, le "tlase" - ha ho feta 39. Tsoekere, litholoana tse lekaneng, bohobe bo tšoeu, mahobe le mahe a linotši ke lihlahisoa tse hlokahalang ho tšajoa. Ha e le hantle, bohle ba tseba hore ha u ntse u ja monate, ha u ntse u batla haholoanyane. Sena se 'nile sa paka ka nako e telele ke ngaka e tsebahalang ea Boston Children's Hospital, David Ludwig. Ho ea ka khopolo ea hae, ka mor'a ho ja lijo tse nang le letšoao le phahameng la glycemic, batho ba batenya ba ja lijo tse 85% ho feta ka mor'a hore ba je tlaase ea glycemic index.
Lik'habohaedreite tse nang le letšoao le tlaase la glycemic li boetse li na le thuso hobane li ruile haholo. 'Me lintlha tse tharo tsa bohlokoa - ho tiisa boima, ho fokotsa tsoekere maling le ho tloaeleha ha lijo tsa rona ho bohlokoa (bonang tafoleng ea lik'habohaedreite le tlaase ea glycemic index).
Ho na le tsoekere e le 'ngoe, letšoao la glycemic le pakeng tsa 80 le 90 ha le lakatsehe bakeng sa ho sebelisoa letsatsi le leng le le leng. Kamehla hlahloba letšoao ho lihlahisoa, 'me haeba ho boleloa hore motsoako o fela "-oz" ke tsoekere. Ntho e fapaneng ke fructose, e leng tlhahlobo ea glycemic eo e seng ho feta 20. Hangata hangata e nkeloa sebaka ke tsoekere.
Ho molemo ho fana ka lithahasello tsa meroho le litholoana ka tlaase ea glycemic index. Lintho tse sa tšoaneng ha li joalo haholo, empa re hlokomela tlhokomelo ea rona le bophelo bo botle. Leseli le motala ka cherry ea rona, litholoana tsa morara, lentile, linaoa, lemon, tamati. Ke lihlahisoa tsena tse nang le letšoao la tsona la glycemic tse nkiloeng butle-butle 'me li ka tlatsa matlotlo a matla a' mele ea rona ka nako e telele. Ntho ea bohlokoa, ela hloko liphaenapoles, morara, poone le mahepu, li na le li-GI ka tekanyo le tsoekere.
Lijo tse jeoang li boetse lia bohlokoa. Empa lijo-thollo ke lijo-thollo, ka hona re boetse re khetha mekhoa. Ka hona, lenane la lijo-thollo la glycemic le fapana ho tloha ho 20 ho isa ho 90. "Tšireletso" ka ho fetisisa bakeng sa glycemia ke poro, e leng 20 feela, e lateloa ke nyalothe 40-50, oli ea 55-65, poone ea 70, le muesli ho tloha ho 75 ho ea ho 85.
Menus e nang le maikutlo a tlase a glycemic
Tafole e thathamisa mefuta e fapaneng e fapaneng ea lihlahisoa tse nang le GI e tlaase, 'me, ha u li sebelisa, u ka fapanya lijo tsa hau ka bongata. Mefuta e mengata ea diresepe e hlalosoa ka tlaase.
- Casserole ho tloha ka courgettes bakeng sa li-servings tse tšeletseng. Lisebelisoa: 2 zucchini, mahe a 3, 3 tbsp. likhaba tsa branche, eiee, halofo ea li-mushroom tse nkiloeng marinated, linoko, teaspoon e 1 ea asene ea asene ea apole. Litokisetso: li-mushroom ka halofo ea hora le asene. Zucchini grate ka e kholo grater le, finyella ea lero, kopana le li-mushroom. Ho na le, hape, chop khabeloa chopped onion,
bran, linoko le mahe. Hlohlelletsa le ho sisinya microwave ka metsotso e 15-18 - Khase ho harese (perlotto). Lijo: 0.5 kg ea perele harese, eiee, halofo ea khalase ea veine e tšoeu e omileng, 1.5 l ea metsi a chesang, 1.5 tbsp. akarelletsang likhaba tsa langa le le lej, letsoai, pepere, meroho. Litokisetso: soya harese ka lihora tse 10, ebe o hlatsoa ka botlalo. Fry li-eiee tse hahiloeng hantle, beha harese ebe u tlatsa veine. Ka mor'a hore e fetohe mouoane, eketsa diluted le metsi a langa le le leng. Ho lokisetsa nako e seng kae ho feta hora. U se ke ua lebala ho e tlatsa ka litlama le linoko ka mor'a hore sejana se loketse.