{"id":6027,"date":"2023-05-31T11:57:43","date_gmt":"2023-05-31T09:57:43","guid":{"rendered":"https:\/\/www.kliinikum.ee\/diabeet\/?page_id=6027"},"modified":"2023-06-12T14:14:35","modified_gmt":"2023-06-12T12:14:35","slug":"glukeemiline-indeks-ja-koormus","status":"publish","type":"page","link":"https:\/\/www.kliinikum.ee\/diabeet\/toitumine-2\/glukeemiline-indeks-ja-koormus\/","title":{"rendered":"Gl\u00fckeemiline indeks ja -koormus"},"content":{"rendered":"\n<p><strong>Gl\u00fckeemilisest indeksist (GI)<\/strong> ja <strong>gl\u00fckeemilisest koormusest (GK)<\/strong> saame r\u00e4\u00e4kida nende toiduainete ja toitude puhul, mis sisaldavad s\u00fcsivesikuid. Siinjuures on oluline teada, et k\u00f5ik s\u00fcsivesikuid sisaldavad toiduained ei oma veresuhkru tasemele \u00fchesugust m\u00f5ju. Diabeeti p\u00f5devate inimeste jaoks on oluline madala gl\u00fckeemilise koormusega toitumine (GK toitumine), mis aitab hoida veresuhkru taseme tasakaalus.<\/p>\n\n\n\n<p><strong>Gl\u00fckeemiline indeks (GI)<\/strong> n\u00e4itab, kuidas s\u00fcsivesikuid sisaldavad toidud m\u00f5jutavad veresuhkru taseme t\u00f5usu p\u00e4rast toidukorda ehk p\u00e4rast imendumist. Toidu GI m\u00e4\u00e4ratakse hinnates veresuhkru taseme t\u00f5usu p\u00e4rast toidu imendumis. Mida k\u00f5rgem on toidu gl\u00fckeemiline indeks seda kiiremini t\u00f5useb varesuhkur s\u00f6\u00f6mise j\u00e4rgselt.<\/p>\n\n\n\n<p>GI ei peegelda aga toidus sisalduvate s\u00fcsivesikute kogu veresuhkru t\u00f5stmise potentsiaali. Veresuhkru t\u00f5usu m\u00f5jutab nii tarvitatava s\u00fcsivesiku kvaliteet (GI) kui ka kogus. Seet\u00f5ttu on kasutusele v\u00f5etud <strong>gl\u00fckeemiline koormus (GK),<\/strong> mis v\u00f5tab arvesse toidus sisalduvate s\u00fcsivesikute kvaliteedile lisaks ka toidu kogust.<\/p>\n\n\n\n<p>Lisaks on gl\u00fckeemilise koormuse olulisteks m\u00f5jufaktoriteks rasvad, valgud ja kiudained ning ka toidu t\u00f6\u00f6tlemise viis. V\u00e4hemt\u00f6\u00f6deldud ja suurema kiudainete, valkude ja rasvade sisaldusega toidud on madalama gl\u00fckeemilise koormusega.<\/p>\n\n\n\n<p>Toidu \u00fche portsjoni kohta:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>madal gl\u00fckeemiline koormus \u2264 10;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>keskmine gl\u00fckeemiline koormus 11\u201319;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>k\u00f5rge gl\u00fckeemiline koormus \u2265 20.<\/li>\n<\/ul>\n\n\n\n<p>Gl\u00fckeemilist koormust (GK) arvutatakse nii, et gl\u00fckeemiline indeks (GI) korrutatakse imenduvate s\u00fcsivesikute sisaldusega (grammides) toiduaine portsjonis ja jagatakse sajaga.<\/p>\n\n\n\n<p>Kui toidul on madal GI, siis on tal ka madal gl\u00fckeemiline koormus, kuid kui toidul on k\u00f5rge GI, ei t\u00e4henda see automaatselt, et toidul on k\u00f5rge gl\u00fckeemiline koormus. N\u00e4iteks, kui toidul on k\u00f5rge GI, aga s\u00fcsivesikuid leidub temas v\u00e4he, siis muutub toidu gl\u00fckeemiline koormus v\u00e4ikeseks.<\/p>\n\n\n\n<p>Gl\u00fckeemilist koormust aitab arvestada ka taldrikureegel, mis n\u00e4eb ette, et 1\/4 taldrikust v\u00f5iks olla teravili ja\/v\u00f5i t\u00e4rkliserikas aedvili (n\u00e4iteks riis, tatar, makaronid, kartul, aga ka punapeet, kaalikas, naeris, mais vms). 1\/2 taldrikust peaks sisaldama madala GK-ga aedvilja, milleks on v\u00e4rske salat v\u00f5i aurutatud\/ hautatud\/ vokitud k\u00f6\u00f6givijad (brokoli, lillkapsas, porgand vms). \u00bc taldrikust peaks sisaldama valgurikast lisandit (kanaliha, kala, v\u00e4herasvane sea- v\u00f5i loomaliha).<\/p>\n\n\n\n<p>Kuidas arvutada oma toiduportsjoni gl\u00fckeemilist koormust?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00f5tame n\u00e4iteks basmati riisi, mille GI on 60. S\u00fcsivesikute sisaldus 100 grammis basmati riisis on 29,1g (millest kiudaineid 0,379g).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Selleks, et leida 100 g keedetud basmati riisi gl\u00fckeemilist koormust, kasutame eelnevalt v\u00e4lja toodud valemit: GI ehk 60 x SV (-kiudained) ehk 29,1-0,379=28,7 \/100 = 17,22<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saame teada, et 100 grammi keedetud basmati riisi GK on 17,22. Kui s\u00f6\u00f6me korraga 150 grammi riisi, siis on GK toiduportsjonil 25,83.<\/li>\n<\/ul>\n\n\n\n<p>Nii saame arvutada ka teiste s\u00fcsivesikuid sisaldavate toiduainete ja toitude GK.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u00e4iteks 100 grammi keedetud kartuli GK on 10 ja 100 grammi keedetud makaronide GK on 22.<\/li>\n<\/ul>\n\n\n\n<p>Toiduainetes sisalduvate s\u00fcsivesikute kogust saab vaadata <a href=\"https:\/\/tka.nutridata.ee\/et\/\" target=\"_blank\" rel=\"noreferrer noopener\">Toidu koostise andmebaasist<\/a>.<\/p>\n\n\n\n<p>Erinevate toitude gl\u00fckeemilised indeksid leiab <a href=\"https:\/\/glycemicindex.com\/gi-search\/\" target=\"_blank\" rel=\"noreferrer noopener\">siit<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gl\u00fckeemilisest indeksist (GI) ja gl\u00fckeemilisest koormusest (GK) saame r\u00e4\u00e4kida nende toiduainete ja toitude puhul, mis sisaldavad s\u00fcsivesikuid. Siinjuures on oluline teada, et k\u00f5ik s\u00fcsivesikuid sisaldavad toiduained ei oma veresuhkru tasemele \u00fchesugust m\u00f5ju. Diabeeti p\u00f5devate inimeste jaoks on oluline madala gl\u00fckeemilise koormusega toitumine (GK toitumine), mis aitab hoida veresuhkru taseme tasakaalus. Gl\u00fckeemiline indeks (GI) n\u00e4itab, kuidas [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":0,"parent":5875,"menu_order":4,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-6027","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gl\u00fckeemiline indeks ja -koormus - Diabeedikeskus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kliinikum.ee\/diabeet\/toitumine-2\/glukeemiline-indeks-ja-koormus\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gl\u00fckeemiline indeks ja -koormus - Diabeedikeskus\" \/>\n<meta property=\"og:description\" content=\"Gl\u00fckeemilisest indeksist (GI) ja gl\u00fckeemilisest koormusest (GK) saame r\u00e4\u00e4kida nende toiduainete ja toitude puhul, mis sisaldavad s\u00fcsivesikuid. Siinjuures on oluline teada, et k\u00f5ik s\u00fcsivesikuid sisaldavad toiduained ei oma veresuhkru tasemele \u00fchesugust m\u00f5ju. Diabeeti p\u00f5devate inimeste jaoks on oluline madala gl\u00fckeemilise koormusega toitumine (GK toitumine), mis aitab hoida veresuhkru taseme tasakaalus. 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Siinjuures on oluline teada, et k\u00f5ik s\u00fcsivesikuid sisaldavad toiduained ei oma veresuhkru tasemele \u00fchesugust m\u00f5ju. Diabeeti p\u00f5devate inimeste jaoks on oluline madala gl\u00fckeemilise koormusega toitumine (GK toitumine), mis aitab hoida veresuhkru taseme tasakaalus. 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Siinjuures on oluline teada, et k\u00f5ik s\u00fcsivesikuid sisaldavad toiduained ei oma veresuhkru tasemele \u00fchesugust m\u00f5ju. Diabeeti p\u00f5devate inimeste jaoks on oluline madala gl\u00fckeemilise koormusega toitumine (GK toitumine), mis aitab hoida veresuhkru taseme tasakaalus. Gl\u00fckeemiline indeks (GI) n\u00e4itab, kuidas&hellip;","_links":{"self":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/6027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/comments?post=6027"}],"version-history":[{"count":0,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/6027\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/5875"}],"wp:attachment":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/media?parent=6027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}