Atọka Glycemic ti awọn ounjẹ fun awọn onibajẹ: tabili pipe * Agbelebu

Ni afikun, lati ma jẹ awọn ounjẹ ti ko ni suga, awọn onibajẹ tun ṣe atẹle itọka glycemic ti awọn ounjẹ. Nitoribẹẹ, eyi kii ṣe iyalẹnu, nitori itọka yii ni ibatan taara si itusilẹ gaari sinu ẹjẹ. O rọrun pupọ lati mu itọka yii sinu akọọlẹ ti tabili kan ba wa ti itọka glycemic ti awọn ounjẹ fun awọn alagbẹgbẹ ni ọwọ. Fun irọrun, wọn pin kii ṣe nipasẹ iyasọtọ ati atọka ti GI nikan, ṣugbọn tun “nipasẹ iwọn”: lati giga si kekere.

Sọri	Orukọ	Atọka GI
Tabili Ounjẹ Atọka Glycemic Ga (70-100)
Awọn didun lete	Cornflakes	85
	Guguru dun	85
	Muesli pẹlu eso ajara ati eso	80
	Awọn waffles ti a ko dun	75
	Wara chocolate	70
	Awọn ohun mimu elero	70
Akara ati awọn ọja esufulawa	Akara funfun	100
	Akara akara	95
	Akara Free Giluteni	90
	Hamburger yipo	85
	Cracker	80
	Awọn donuts	76
	Baguette	75
	Oloye	70
Awọn itọsẹ gaari	Glucose	100
	Funfun funfun	70
	Suga suga	70
Awọn irugbin ati awọn ounjẹ lati ọdọ wọn	Iresi funfun	90
	Pudding wara iresi	85
	Wara iresi porridge	80
	Jero	71
	Asọ alikama vermicelli	70
	Peali barle	70
	Couscous	70
	Semolina	70
Eso	Awọn ọjọ	110
	Blueberry	99
	Apricot	91
	Elegede	74
Awọn ẹfọ	Ndin poteto	95
	Sisu ọdunkun	95
	Ọdunkun ikoko	95
	Awọn Karooti sise	85
	Ọdúnkun fífọ	83
	Elegede	75
Tabili ti awọn ounjẹ pẹlu itọka glycemic apapọ (50-69)
Awọn didun lete	Jam	65
	Marmalade	65
	Marshmallow	65
	Raisins	65
	Omi ṣuga oyinbo Maple	65
	Sorbet	65
	Ice cream (pẹlu suga kun)	60
	Akara kukuru	55
Akara ati esufulawa ati awọn ọja alikama	Iyẹfun alikama	69
	Akara iwukara dudu	65
	Rye ati akara gbogbo ọkà	65
	Akara oyinbo	63
	Pizza "Margarita"	61
	Lasagna	60
	Pita arabia	57
	Spaghetti	55
Eso	Ope oyinbo tuntun	66
	Ope oyinbo akolo	65
	Ogede	60
	Melon	60
	Papaya alabapade	59
	Peaches akolo	55
	Mango	50
	Persimmon	50
	kiwi	50
Awọn irugbin ati awọn irugbin	Oatmeal lẹsẹkẹsẹ	66
	Muesli pẹlu gaari	65
	Iresi irugbin gigun	60
	Iyẹfun	60
	Bulgur	50
Awọn ohun mimu	oje osan orombo	65
	Awọn eso gbigbẹ compote	59
	Oje eso ajara (Suga ọfẹ)	53
	Oje Cranberry (aisi suga)	50
	Oje Ope oyinbo Akara Sugar	50
	Oje Apple (aisi suga)	50
	Stewed beet	65
Awọn ẹfọ	Jakẹti poteto	65
	Ọdunkun dun	64
	Awọn ẹfọ ti a fi sinu akolo	64
	Eso pia ilẹ	50
Awọn obe	Mayonnaise ile-iṣẹ	60
	Ketchup	55
	Eweko	55
Awọn ọja Wara	Bota	55
Awọn ọja Wara	Epara ipara 20% ọra	55
Eran ati eja	Eja gige	50
Eran ati eja	Sisun ẹdọ malu	50
Tabili Ounjẹ GI kekere (0-49)
Eso	Cranberry	47
	Àjàrà	44
	Awọn apricots ti o gbẹ, Prunes	40
	Apu, osan, quince	35
	Pomegranate, eso pishi	34
	Apricot, eso eso-ajara, eso pia, nectarine, tangerine	34
	IPad	29
	Cherries, raspberries, pupa currants	23
	Sitiroberi igbẹ-eso didun kan	20
Awọn ẹfọ	Ewa alawọ ewe ti a fi sinu akolo	45
	Chickpeas, awọn tomati gbigbẹ, awọn Ewa alawọ ewe	35
	Awọn ewa awọn	34
	Awọn iwin alawọ ewe, awọn ewa alawọ ewe, ata ilẹ, Karooti, beets, awọn ẹwẹ ofeefee	30
	Awọn ewa alawọ ewe, awọn ewa goolu, awọn irugbin elegede	25
	Atishoki, Igba	20
	Broccoli, eso kabeeji, Brussels sprouts, ori ododo irugbin bi ẹfọ, Ata, kukumba,	15
	Ewe saladi	9
	Parsley, basil, vanillin, eso igi gbigbẹ oloorun, oregano	5
Awọn irugbin	Iresi brown	45
	Buckwheat	40
	Iresi ewa (dudu)	35
Awọn ọja Wara	Curd	45
	Wara wara ti ọra kekere	35
	Ipara 10% ọra	30
	Warankasi ile kekere ti ko ni ọra	30
	Wara	30
	Kefir ọra-kekere	25
Akara ati awọn ọja alikama	Gbogbo akara akara tositi	45
	Al dente pasita jinna	40
	Awọn nudulu Kannada ati vermicelli	35
Awọn ohun mimu	Oje eso-ajara (Free Sugar)	45
	Oje karọọti (aisi suga)	40
	Compote (ọfẹ suga)	34
	Oje tomati	33
Awọn didun lete	Ipara Ipara Fructose	35
	Jam (aisi suga)	30
	Kokoro kikorò (ju 70% koko)	30
	Bọtini Epa (Ọfẹ Suga)	20