Index ea lijo tsa batho ba nang le lefu la tsoekere: tafole e felletseng * Sefapano

Ntle le moo, e le hore ba se ke ba ja lijo tse se nang tsoekere, batho ba nang le lefu la tsoekere le bona ba lekola lethathamo la lijo tsa glycemic. Ha e le hantle, sena ha se makatse, hobane letšoao lena le amana ka ho toba le ho lokolloa ha tsoekere maling. Ho bonolo haholo ho ela hloko sesupo sena haeba ho na le tafole ea lenane la lijo tsa batho ba nang le lefu la tsoekere le haufi. Bakeng sa bonolo, ha ba arotsoe feela ka tlhophiso le index ea GI, empa hape le "ka boholo": ho tloha holimo ho ea tlase.

Kemiso	Lebitso	Letšoao la GI
Tafole e Phahameng ea Glycemic Index ea Lijo (70-100)
Lipompong	Li-cornflakes	85
	Popcorn e monate	85
	Muesli ka morara o omisitsoeng le linate	80
	Li-waffles tse senang tsoekere	75
	Tsokolate ea lebese	70
	Lino tse nang le khabone	70
Lihlahisoa tsa bohobe le hlama	Bohobe bo bosoeu	100
	Lijo tse monate tse monate	95
	Bohobe ba Mahala ba Gluten	90
	Li-roll tsa Hamburger	85
	Cracker	80
	Li-donuts	76
	Baguette	75
	Croissant	70
Lihlahisoa tsa tsoekere	Tsoekere	100
	Tsoekere e tšoeu	70
	Tsoekere e sootho	70
Limela le lijana tse tsoang ho bona	Raese e tšoeu	90
	Pudding ea lebese la raese	85
	Lebese la raese ea lebese	80
	Nyalothe	71
	Vermicelli ea koro e bonolo	70
	Perela harese	70
	Metsoala	70
	Semolina	70
Litholoana	Matsatsi	110
	Maberebere	99
	Liapolekose	91
	Lehapu	74
Meroho	Litapole tse besitsoeng	95
	Litapole tse halikiloeng	95
	Litapole casserole	95
	Lihoete tse phehiloeng	85
	Litapole tse khotliloeng	83
	Mokopu	75
Tafole ea lijo tse nang le karolelano ea glycemic index (50-69)
Lipompong	Jam	65
	Marmalade	65
	Marshmallow	65
	Lihlahisoa	65
	Sirapo ea maple	65
	Moahloli	65
	Ice cream (e nang le tsoekere e eketsehileng)	60
	Bohobe bo bokgutshoane	55
Bohobe le hlama le lihlahisoa tsa koro	Phofo ea koro	69
	Bohobe ba tomoso e ntšo	65
	Rye le bohobe bo felletseng ba lijo-thollo	65
	Lipanekuku	63
	Pizza "Margarita"	61
	Lasagna	60
	Pita ea Searabia	57
	Spaghetti	55
Litholoana	Phaenapole e ncha	66
	Dipeinapole tsa makotikoting	65
	Banana	60
	Lehapu	60
	Papaya e ncha	59
	Liperekisi tse nang le makotikoting	55
	Mango	50
	Persimmon	50
	kiwi	50
Limela le lijo-thollo	Oatmeal ea kapele	66
	Muesli le tsoekere	65
	Raese e telele ea lijo-thollo	60
	Oatmeal	60
	Bulgur	50
Lino	lero la lamunu	65
	Litholoana tse omisitsoeng compote	59
	Mero ea Morara (E se Nang Tsoekere)	53
	Jusi ea Cranberry (Mahala a Tsoekere)	50
	Jusi ea Pineapple ea mahala	50
	Jusi ea Apple (e se nang tsoekere)	50
	Beet e halikiloeng	65
Meroho	Litapole tsa baki	65
	Litapole tse monate	64
	Meroho ea makotikoting	64
	Pear ea letsopa	50
Metso	Mayonnaise ea indasteri	60
	Ketchup	55
	Mosetareta	55
Lihlahisoa tsa lebese	Botoro	55
Lihlahisoa tsa lebese	Tranelate e bolila 20% mafura	55
Nama le tlhapi	Li-cutlets tsa litlhapi	50
Nama le tlhapi	Sebete sa nama ea khomo se halikiloeng	50
Tafole ea Lijo ea Low GI (0-49)
Litholoana	Cranberi	47
	Morara	44
	Liapolekose tse omisitsoeng, Prunes	40
	Apple, lamunu, quince	35
	Kharenate, perekisi	34
	Apricot, litholoana tsa morara, pere, nectarine, tangerine	34
	Blackberry	29
	Li-cherries, tse tala, li-currants tse khubelu	23
	Strawberry hlaha-fragola	20
Meroho	Lierekisi tse tala tse nang le makotikoting	45
	Lichickpeas, tamati e omisitsoeng, lierekisi tse tala	35
	Linaoa	34
	Lilense tse sootho, linaoa tse tala, konofolo, lihoete, li-beet, lensisi tse mosehla	30
	Lentile tse tala, linaoa tsa khauta, peo ea mokopu	25
	Artichoke, eggplant	20
	Broccoli, k'habeche, limela tsa Brussels, cauliflower, chili, likomkomere,	15
	Salate ea makhasi	9
	Parsley, basil, vanillin, sinamone, oregano	5
Thollo	Raese e sootho	45
	Buckwheat	40
	Raese e hlaha (e ntšo)	35
Lihlahisoa tsa lebese	Lekhahla	45
	Yoghurt ea tlhaho ea mafura	35
	Cream mafura a 10%	30
	Chisi e se nang mafura	30
	Lebese	30
	Kefir e mafura a tlase	25
Lihlahisoa tsa bohobe le koro	Toast ea bohobe bo felletseng	45
	Paseka e phehiloeng ka dente	40
	Li-noodle tsa China le vermicelli	35
Lino	Lero la Morara oa Litholoana tsa Morara (Ntle ho Tsoekere)	45
	Lero la rantipole (ha ho tsoekere)	40
	Compote (e se nang tsoekere)	34
	Lero la tamati	33
Lipompong	Fructose Ice Cream	35
	Jam (e se nang tsoekere)	30
	Chokolete e bohloko (ho feta 70% cocoa)	30
	Butter ea Peanut (Free Sugar)	20