Bakeng sa phepo e nepahetseng ke ho hlokahala hore ho nahana ka glycemic index ea lijo

Qetellong ea XX lekholong la lilemo la e ntshetswa pele ka tsamaiso ya tlhophiso ea lihlahisoa tsa boemo ba tsoekere mali ka mor'a nako ka mor'a a e-ja tsa sehlahisoa ho khetheha lijo. Ho finyella sena, re hlahiswa khopolo ea "glycemic index ea lijo." Ho bontša ka tjhelete e ya ho eketseha ha tsoekere ea mali ho tswa ho ja sehlahiswa. E le molao oa hangata ka ho fetisisa nka tsoekere, li-index lona ke 100.

A phahameng glycemic index of lijo tse, e khōlō le tsoekere mali e hlaha ka mor'a tsamaiso le ho feta hlahisa ka insulin. hormona ena aba tsoekere ho lisele tse ea 'mele ea ho sebelisa, kapa mafura a feteletseng libakeng tse itseng tsa' mele ka mafura. Ka insulin hape thibela tšokoloho ea bokeletseng mafura ka tsoekere, e leng e hang-hang sebetswa ke 'mele. mochine ona bokella re li futsitseng ho baholo-holo ba rōna, ha mehloli mafura tabeng ea ho hloka limatlafatsi 'nile ea e guarantor ea ho pholoha ka nako e thata ea khaello ea lijo.

Mora e bohale nyoloha tsoekere boemong ba ke seng ka tlase slump, a etsa hore ho ba le boikutlo ba bohata ba tlala. Ho noa ngata tsa lihlahisoa tsa ho ba le toka e phahameng glycemic index ea ka etsa hore ha feela boikutlo ahloloe ka leeme ke tlala, empa hape di hlohleletsago ntshetsopele ya mofuta II lefu la tsoekere, ho tšoaroa ke hlooho, molikoalikoane, ho khatello e phahameng ea mali, botenya le maloetse a mang.

Ka nako e tšoanang ha a ntse a ho nka lihlahisoa tse seng kae hore ho ba le tlaase glycemic li-index, ho hlaha ha tlala boikutlo bo haholo lieha le lijo tlang o tla ja ka tlase haholo. Ka lebaka leo, litsebi tsa phepo ho kgothaletsa ho qala hoseng le lijana tse 'maloa tsa sehlopha sena: lijo-thollo, meroho, kaofela Breads lijo-thollo, litholoana tsa bolila, lebese le tse ling tse dihlahiswa protheine, hammoho le faeba.

The glycemic index ea lijo fapana ho itšetlehile ka tekanyo e sa sebetsa lijo. Mohlala, meroho e tala na palo eo e ka tlaase haholo ho feta phehiloe (lihoete tala - 35, phehiloeng - 85). Litholoana le meroho ba molemo ka ho fetisisa jele le letlalo - ho na le feela le litlheferetsi, tse liehisa ho phalla ea tsoekere ka mali, ho fokotsa kakaretso glycemic index ea lijo kapa lijo ka kakaretso.

Le eketsa tekanyo ea ho siloa sehlahisoa eketsa index ea lona glycemic: buns ea phofo e phahameng-sehlopheng - 95, bohobe bo bosoeu ho tloha phofo ea sehlopheng pele - 70, wholemeal - 50, Whole Wheat matlapi a korong - 35. Ka lebaka lena, ho fetisisa lijo tse khethehileng nyehela feela sebelisa lihlahisoa tsa phofo ho tloha phofo le tlaase-sehlopheng.

Bakeng sa batho ba bangata ba, ho ke ke tse lakatsehang ho sebelisa lihlahisoa tsa ka tlaase glycemic-index. Mora baeti ba fihlelang ho bona e lieha lihlahisoa assimilation le ho phahama le boreleli 'me a oela palo ya tsoekere maling. Sena se nolofalletsa ho tse nyenyane palo yohle lik'hilojule noa ba ne ba sa ikutloe tlala, boima ba 'mele taolo le ho qoba ho ho bokella mobung o mafura. Ho ikarabella ka khetho ena, o tla hloka tafole. Index glycemic ka kakaretso e arotsoe ka mekhahlelo e meraro:

• Tlaase - ho fihlela ho 40.
• Mahareng - ho tloha 41 ho 70.
• Phahameng - ho feta 71.

U lokela ho hopola: ho feta mafura, diprotheini le faeba, e ka tlaase boemong lihlahisoa glycemic. lihlahisoa protheine, ho acid e le selulose ka fokotsa lebelo tsoekere e ngata ka phallo ea mali, e leng ho fokotsa kakaretso glycemic boemo ba lijo 'me kahoo fetola ho ja lijo.