Haeba u ikhethetse tsela ea bophelo bo botle, haeba u khetha ho ja hantle le ho ipoloka u le sebopehong, ho bohlokoa ho hlokomela eseng feela KBZhU, empa le index ea sehlahisoa sa glycemic. GI e bonts'a kamoo lik'habohaedreite tsa lijo tse itseng li amang boemo ba tsoekere maling a motho, ka lebaka leo, boemo ba insulin. Tafole ea index ea glycemic ea lijo-thollo le lijo-thollo e tla u thusa ho utloisisa taba ena. Ho bohlokoa hape ho nahana hore na sehlahisoa ke mofuta ofe: se tala kapa se phehiloe.
Lebitso la lijo-thollo | Index ea Glycemic |
Amaranth | 35 |
Raese e tšoeu e tšoeu | 60 |
Raese e tšoeu e sililoeng | 70 |
Bulgur | 47 |
Moferefere oa harese oa viscous | 50 |
Peo ea pere | 22 |
Botala ba Buckwheat | 54 |
Buckwheat e felile | 65 |
Buckwheat e koetsoe | 60 |
Buckwheat | 50 |
Raese e hlaha | 57 |
Quinoa | 35 |
Raese e sootho | 50 |
Lihlahisoa tsa poone (polenta) | 70 |
Metsoala | 65 |
Metsoala e meholo | 50 |
Motsoala o motle oa fatše | 60 |
Motsoala o mong le o mong oa lijo-thollo | 45 |
Motoho o khabisitsoeng | 35 |
Poone | 35 |
Semarina e mahoashe | 50 |
Semolina e khabisitsoeng hantle | 60 |
Semolina metsing | 75 |
Semolina ea wholegrain | 45 |
Lebese semolina | 65 |
Teko ea lebese | 50 |
Muesli | 80 |
Li-oats kaofela | 35 |
Li-oats tse bataletseng | 40 |
Oatmeal ea kapele | 66 |
Oatmeal metsing | 40 |
Oatmeal ka lebese | 60 |
Thollo | 40 |
Lekala | 51 |
Poro ea harese metsing | 22 |
Perela harese | 50 |
Perela harese le lebese | 50 |
Sepeletsoe (se-ru-rwa) / spelled | 55 |
Nyalothe | 70 |
Lijoe tsa koro | 45 |
Millet ka metsing | 50 |
Millet motoho le lebese | 71 |
Nyalothe | 71 |
Raese ea Basmati e telele | 50 |
Raese e sa hlahisoang ea Basmati | 45 |
Raese e tšoeu ea jasmine e tšoeu | 70 |
Raese e telele e tšoeu ea lijo-thollo | 60 |
Rice tšoeu tloaelehileng | 72 |
Raese e potlakileng | 75 |
Raese e hlaha | 35 |
Raese e sootho e soeufatsoang | 50 |
Rice e khubelu | 55 |
Reisi e sa tšeloang | 65 |
Lebese la raese ea lebese | 70 |
Rice bran | 19 |
Lijo-thollo tsa lijo tsa Rye | 35 |
Semela (joang ba Sudan) | 70 |
Oatmeal e tala | 40 |
Harese ea qhibiliha | 35 |
U ka khoasolla tafole e le hore u tle u e sebelise mona kamehla.