Ho tlisa lijo tsa hau tse phetseng hantle, u ke ke ua lebala ka lijo tsa khalori, boima ba tsona, karolelano ea liprotheine, mafura le lik'habohaedreite, le ho eketsa palo ea fiber. Ntho e ngoe le e ngoe e bonahala e ikarabelloa. Empa ho na le lebaka le leng le ka amang haholo ts'ebetso ea boima ba hau ba 'mele le bophelo bo botle ke lenane la lijo tsa glycemic.
Index ea glycemic ke mohato o khethollang hore na tsoekere e maling e eketsehile hakae kamora ho sebelisa sehlahisoa. Kahoo, o ka sebelisa index ea glycemic ho fumana hore na lijo tsa hau li jeoa kapele hakae, na e ke ke ea ba tšitiso ea ho theola boima ba 'mele le ho ba le mafura a lekaneng ho fihlela lijong tsa hau tse latelang.
Ha index ea glycemic e tlase, sehlahisoa se betere, se tla teba ka potlako, ho na le monyetla o fokolang oa hore se tsamaee ka kotloloho lethekeng la hau ka lisenthimithara tse eketsehileng. 'Me litaba tse monate tsa mantlha ke hore index ea glycemic e se e ntse e ela hloko liparamente tse kang fiber content le karo-karolelano ea PFC. Lihlahisoa tse nang le index e tlase haholo ea fiber le liprotheine, mafura, lik'habohaedreite ke tsona tse nepahetseng ka ho fetisisa.
Ho bala lenane la glycemic ka boeona ha ho hlokahale - litsebi tsa phepo ea lijo li arotsoe ka mekhahlelo e meraro: GI e tlase (3 ho isa ho 10), ka karolelano ea GI (40-40), le GI e phahameng (> 70). Lihlahisoa tsa mokhahlelo oa pele li ka jeoa letsatsi le leng le le leng ka bongata, sehlopha sa bobeli se lokela ho ba le moeli, mme sa boraro ka linako tse ling se kenyelelitsoe lenaneng la hau.
Lijo tse nang le GI e tlase: raese e sootho, lettuce, meroho, lihoete, li-beet, li-mushroom, soya, lierekisi tse tala, mohloaare, likomkomere, zucchini, matokomane, lentile, linaoa, eiee, asparagus, k'habeche, chili, broccoli, eggplant, celery, ginger, ciliegia, Mandarin, lamunu, apricot, kokonate, morara, tomoso, lebese.
Lihlahisoa tse nang le GI e tloaelehileng: raese e telele ea lijo-thollo, oatmeal, pasta, bohobe ba koro, phofo ea koro, litapole, pizza, sushi, biscuits, chokolete e lefifi, marmalade, melon, phaenapole, persimmons, morara o omisitsoeng, ice cream, mayonnaise, meroho e entsoeng ka makotikoting.
Lijo tse nang le GI e phahameng: raese e tšoeu, nyalothe, semolina, perela harese, soda e monate, li-hamburger, li-biscuits, bohobe bo bosoeu, likuku, tsoekere, lichipisi, litapole tse halikiloeng, li-flakes tsa poone, chokolete ea lebese, libare tsa chokolete, li-waffles, lijo-thollo, biri, popcorn, lehapu, mokopu, lifeiga, starch.