Tlas'a index ea glycemic e bolela bokhoni ba lik'habohaedreite ho phahamisa tsoekere ea mali (seo ho thoeng ke mokhoa oa hyperglycemia). Ha hyperglycemia e eketseha, ho na le letšoao le lengata la glycemic la lik'habohaedreite tse nang le lihlahisoa tsena.
Mokhoa o nepahetseng bakeng sa index ea glycemic
Lihlahisoa tsa lihlahisoa tsa glycemic li lokela ho nkoa e le lijo leha e le life tse reretsoeng ho lahleheloa ke boima kapa ho ntlafatsa 'mele. U hloka eng ho tseba ha u pheha lijo tse joalo? Ka boholo ba letšoao la eona la glycemic, lik'habohaedreite tsohle hangata li arotsoe ka "tse mpe" le "tse ntle."
Letšoao le phahameng la glycemic le khetholloa ke li-carbohydrates tse "mpe". Ke boikarabello ba motho ea feteletseng haholoanyane 'me boikutlo ba mokhathala bo mo sithabetsang. "Li-carbohydrate tse mpe" li potlakela ho kenngoa ke 'mele' me li ka ba le phello e sa lebelloang metabolism ea rona.
Lijo tse latelang li khetholloa ke letšoao le phahameng la glycemic: pasta e tsoang ho phofo e phahameng, jeme, melon, libanana, beet, bohobe bo bosoeu bo tsoang boemong bo phahameng ba phofo, bohobe bo bofubelu, motsoako o hloekisitsoeng, poone, cookie, litapole tse phehiloeng, tsokolate ka lirekere, muesli, tsoekere , li-flakes tsa poone, lihoete, mahe a linotši, litapole tse hahiloeng hangata, litapole tse halikiloeng, malt, glucose. Lintlha tse ling - tafoleng e ka tlase.
Letšoao le tlaase la glycemic le na le "melemo" ea lik'habohaedreite. Ha li etsoa, re boetse re fumana li-vithamine tse ngata, letsoai la diminerale le likarolo tse hlahang. "Li-carbohydrate" tse ntle ha li na phello e mpe metabolism ea rona. Li-carbohydrate tsena li na le karolo e itseng ea 'mele,' me ka lebaka leo li ke ke tsa tsosa keketseho e kholo ea boemo ba tsoekere maling. Ka tsela e tšoanang, ba re fa nako e telele ea boikutlo bo fokolang, ho fokotsa boikutlo ba tlala. Ka hona, lijo tse kenyeletsang lihlahisoa tse nang le likarolo tse tlaase tsa glycemic, li tla re tsoela molemo haholo.
Lihlahisoa tse nang le likhahla tse fokotsehileng tsa glycemic li akarelletsa: li-mushroom, lilamunu, tamati, meroho e tala, soya, fructose, tsokolate e ntšo e nang le cocaa 60%, litholoana tsa makotikete ntle le tsoekere, litholoana tse ncha, lero la tholoana le sa tsoekere, bohobe ba rye, lihlahisoa tse omisitsoeng, lihlahisoa tsa lebese, bohobe bo feletseng, lierekisi tse ommeng, linaoa tse mebala, lihlahisoa tsa macaroni ho tloha phofo e mafura, li-oat flakes, lierekisi, raese e sootho, bohobe bo phethehileng ka bran. Lisebelisoa tse ling li ka tafoleng e ka tlase.
Lijo tse nang le letšoao le phahameng la glycemic - "lik'habohaedreite" tse mpe - ha ho ratehale ho nka nako e le 'ngoe ka mafura. Sena se baka lefu la ts'oaetso, 'me karolo e kholo ea mafura a ntseng a sebelisoa a bolokiloe' meleng.
Ho etsa bonnete ba hore lijo tse hahiloeng, ho hahoa ho ea ka sekhahla sa glycemic, li bile tse atlehang ho uena, ka kopo hlokomela hore mafura a arotsoe ka lihlopha tse peli - liphoofolo le meroho. Ka nako e ts'oanang, ho na le mafura a eketsang li-cholesterol tsa rona - tse bitsoang mafura a mangata. Re kopana le bona ka nama e mafura, lihlahisoa tse tsuba,
Ho na le lihlahisoa tse seng li amana le ho thehoa ha k'holeseterole. Li fumaneha mahe, li-oyster le likhoho ntle le likopi. Sehlopha se ts'oanang se kenyelletsa oli ea tlhapi, e ka fokotsa lenane la triglycerides maling a rona, e leng ho thibela ponahalo ea thrombi le ho sireletsa lipelo tsa rona.
'Me, qetellong, mafura a mang a ka theola k'holeseterole. Mafura a joalo a fumanoa lihlahisoa tsohle tsa meroho. Li-carbohydrate tse ntle, tse nang le letšoao le tlaase la glycemic, ho bohlokoa ho kopanya le mafura a lihlopha tse peli tse fetileng.