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 |
Tranelate e bolila 20% mafura | 55 | |
Nama le tlhapi | Li-cutlets tsa litlhapi | 50 |
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 |
U ka khoasolla spreadsheet e felletseng e le hore u ka e sebelisa mona kamehla.