Haeba u ja hantle, kapa bonyane u loanela, mohlomong u utloile ka index ea glycemic. Joale sesupo sena se bohlokoa joalo ka likhalori tsa sejana le sebopeho sa eona sa BZHU. Lijo tse nang le index e tlase ea glycemic ka sebopeho sa tafole li tla u thusa ho tseba hamolemo lijo tseo u ka li khethang bakeng sa lijo tsa hau. Ehlile, sena ha se bolele hore ke lijo tsena feela tse hlokahalang. Empa litsebi tsa phepo e nepahetseng li nyahamisa lijo tse phahameng tsa GI.
| Lethathamo la lijo | GI | Likahare tsa khalori ka 100 g |
|---|---|---|
| Lihlahisoa tsa bohobe, phofo le lijo-thollo | ||
| Bohobe ba rye | 50 | 200 |
| Bohobe ba rye bran | 45 | 175 |
| Bohobe bo felletseng ba lijo-thollo (ha ho phofo e ekelitsoeng) | 40 | 300 |
| Lihlahisoa tsohle tsa lijo-thollo | 45 | 295 |
| Bohobe ba rye | 45 | |
| Phofo ea oat | 45 | |
| Phofo ea Rye | 40 | 298 |
| Phofo e entsoeng ka boea | 35 | 270 |
| Phofo ea Buckwheat | 50 | 353 |
| Phofo ea quinoa | 40 | 368 |
| Buckwheat | 40 | 308 |
| Raese e sootho | 50 | 111 |
| Raese ea basmati e sa buloang | 45 | 90 |
| Li-oats | 40 | 342 |
| Bulgur ea lijo-thollo kaofela | 45 | 335 |
| Nama le lijo tsa leoatleng | ||
| Fariki | 0 | 316 |
| Khomo ea khomo | 0 | 187 |
| Khoho | 0 | 165 |
| Li-cutlets tsa nama ea kolobe | 50 | 349 |
| Boroso ea nama ea kolobe | 28 | 324 |
| Boroso ea nama ea kolobe | 50 | Ho fihlela ho 420 ho latela mofuta |
| Boroso ea Veal | 34 | 316 |
| Mefuta eohle ea litlhapi | 0 | Ho tloha ho 75 ho isa ho 150 ho latela mefuta |
| Li-cutlets tsa litlhapi | 0 | 168 |
| Crab lithupa | 40 | 94 |
| Mehlaka ya lewatle | 0 | 5 |
| Lijana tsa lebese tse lomositsoeng | ||
| Lebese le khutsitsoeng | 27 | 31 |
| Chisi e nang le mafura a tlaase | 0 | 88 |
| Cottage chisi 9% mafura | 0 | 185 |
| Yoghurt ntle le li-additives | 35 | 47 |
| Kefir e mafura a tlase | 0 | 30 |
| Setlolo se bolila 20% | 0 | 204 |
| Letsoai 10% | 30 | 118 |
| Cheese Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Cheese e thata | 0 | Ho tloha ho 360 ho isa ho 400 ho latela mefuta |
| Mafura, lisoso | ||
| Botoro | 0 | 748 |
| Mefuta eohle ea oli ea limela | 0 | 500 ho isa ho 900 kcal |
| Mafura | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Motsoako oa Soy | 20 | 12 |
| Ketchup | 15 | 90 |
| Meroho | ||
| Broccoli | 10 | 27 |
| K'habeche e tšoeu | 10 | 25 |
| Kholifolaoa | 15 | 29 |
| Anyanese | 10 | 48 |
| Mehloaare | 15 | 361 |
| Sehoete | 35 | 35 |
| Likomkomere | 20 | 13 |
| Mehloaare | 15 | 125 |
| Pepere ea tšepe | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Salate ea makhasi | 10 | 17 |
| Seleri | 10 | 15 |
| Litamati | 10 | 23 |
| Konofole | 30 | 149 |
| Sepinichi | 15 | 23 |
| Li-mushroom tse halikiloeng | 15 | 22 |
| Litholoana le monokotsoai | ||
| Mabolilane | 20 | 40 |
| Quince | 35 | 56 |
| Cherry plum | 27 | 27 |
| namunu | 35 | 39 |
| Morara | 40 | 64 |
| cheri | 22 | 49 |
| Maberebere | 42 | 34 |
| Garnet | 25 | 83 |
| Morara | 22 | 35 |
| Pere | 34 | 42 |
| kiwi | 50 | 49 |
| Khókhónate | 45 | 354 |
| Strawberry | 32 | 32 |
| Sirilamunu | 25 | 29 |
| Mango | 55 | 67 |
| Semandarine | 40 | 38 |
| Raspberi | 30 | 39 |
| perekisi | 30 | 42 |
| Pomelo | 25 | 38 |
| plum | 22 | 43 |
| Currant | 30 | 35 |
| Maberebere | 43 | 41 |
| Li-cherries | 25 | 50 |
| Lipalesa | 25 | 242 |
| Liapole | 30 | 44 |
| Linate, linaoa | ||
| Li-walnuts | 15 | 710 |
| Peanut | 20 | 612 |
| Linate tsa cashew | 15 | |
| Almond | 25 | 648 |
| Hazelnut | 0 | 700 |
| Linate tsa phaene | 15 | 673 |
| Peo ea mokopu | 25 | 556 |
| Lierekisi | 35 | 81 |
| Lentile | 25 | 116 |
| Linaoa | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Linaoa | 30 | 347 |
| Sesame | 35 | 572 |
| Quinoa | 35 | 368 |
| Chisi ea soya tofu | 15 | 76 |
| Lebese la Soy | 30 | 54 |
| Hummus | 25 | 166 |
| Lierekisi tsa makotikoting | 45 | 58 |
| Peanut butter | 32 | 884 |
| Lino | ||
| Lero la tamati | 15 | 18 |
| Tee | 0 | |
| Kofi e se nang lebese le tsoekere | 52 | 1 |
| Cocoa ka lebese | 40 | 64 |
| Kvass | 30 | 20 |
| Veini e ts'oeu | 0 | 66 |
| Veine e khubelu e ommeng | 44 | 68 |
| Veine ea lijo tse hlabosang | 30 | 170 |
U ka khoasolla tafole e felletseng ka GI le likhalori mona.
