Lenane la glycemic la lijo-thollo le lijo-thollo, tse tala le tse phehiloeng: tafole e felletseng * Sefapano

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