Atọka Glycemic ti awọn ounjẹ ti o ṣetan bi tabili

Atọka glycemic yẹ ki o ṣe akiyesi kii ṣe nipa jijẹ awọn eso ati ẹfọ nikan, ṣugbọn tun nipa gbigbe awọn ounjẹ ti a ṣetan. Dajudaju, o le ṣe iṣiro GI funrararẹ, ṣugbọn o nira ati n gba akoko. Ti o ni idi ti a ṣe ṣajọ tabili kan ti awọn atọka glycemic ti awọn ounjẹ ti a ṣetan, ti o gbajumọ julọ, fun irọrun rẹ. Bayi, ti o mọ GI, iwọ yoo mọ deede bi satelaiti kan pato ṣe kan awọn ipele suga ẹjẹ.

Orukọ ọja ti o pari tabi satelaitiAtọka GlycemicBaguette, funfun95Baguette, iyẹfun alikama, acid ascorbic, iyo ati iwukara78Baguette, gbogbo ọkà73Ogede, alawọ ewe, se38Ogede, alawọ ewe, ti bọ, sisun ni epo ẹfọ35Pẹpẹ, Mars (Mars)68Pẹpẹ, Milky Way (Milky Way)62Pẹpẹ, muesli, ko ni gluten50Pẹpẹ Snickers43Pẹpẹ, Twix (Twix)44Akara oyinbo66Awọn akara oyinbo ti a ṣe lati iyẹfun alikama80Bagel, funfun69Bun, fun awọn hamburgers61Boga, ajewebe, pẹlu eso geletisi, oriṣi ewe, tomati ati obe ata elege59Boga, McChicken, pẹlu gige adẹtẹ, saladi ati mayonnaise66Boga pẹlu ọra malu ti o nira, tomati, saladi oriṣiriṣi, warankasi, alubosa ati obe66Boga, Fillet-O-Ẹja66Waffles, fanila77Vermicelli, funfun, se35Hamburger66Ewa, tutunini, sise51Pears, akolo, halved, ni gaari omi ṣuga oyinbo25Jam, eso didun kan51Acorns stewed pẹlu ọdẹ16Wara, fanila47Wara, iru eso didun kan30Wara, rasipibẹri43Wara, mangogo32Wara, alai-sanra, eso didun kan43Wara, ko ni ọra, pẹlu eso ati aspartame14Wara, ko ni ọra, eso33Wara, ọra kekere, eso ati suga33Wara, eso pishi ati apirika28Wara, mimu, pẹlu awọn irugbin igbẹ19Wara, mimu, pẹlu awọn asọtẹlẹ ati ọsan30Wara, soyi, ọra 2%, eso pishi, mango ati suga50Wara, ṣẹẹri dudu17ounjẹ ipanu dindin54Poteto, funfun, alailera, yan pelu margarine98Poteto, funfun, sise, pelu margarine96Poteto, funfun, pẹlu awọ ara, yan, pẹlu margarine69Poteto, lẹsẹkẹsẹ87Poteto, sise74Poteto sise ni omi salted76Poteto, odo70Poteto, odo, sise pelu margarine80Poteto, omode, ti ko yanju, se 20 min.78Poteto, steamed62Ọdúnkun fífọ83Awọn poteto, awọn poteto ti a ti mọ, lẹsẹkẹsẹ92Poteto, poteto ti a ti mọ, lẹsẹkẹsẹ, pẹlu warankasi ati bota66Awọn poteto, awọn poteto ti a ti mọ, pẹlu awọn soseji61Awọn eerun ọdunkun60Awọn eerun ọdunkun, iyọ51Akara oyinbo kekere, apricots, agbon ati oyin60Akara oyinbo kekere, bananas, oats ati oyin65Akara oyinbo oyinbo, eso bluari50Akara oyinbo kekere, chocolate ati tofi53Akara oyinbo kekere, apple ati oats48Akara oyinbo kekere, apple ati blueberry49Akara oyinbo kekere, ọsan apple ati eso ajara54Akara oyinbo kekere, apple, oats ati suga44Omi ṣuga oyinbo Maple54Coca-Cola (Coca-Cola)63Suwiti, chocolate pẹlu awọn aladun23Crackers74Cornflakes74Lasagna34Lasagna, ajewebe20Lasagne, eran malu47Lasagna, eran28Awọn nudulu lẹsẹkẹsẹ52Awọn nudulu, buckwheat59Awọn nudulu, buckwheat, lẹsẹkẹsẹ53Awọn nudulu, iresi, se61Awọn nudulu, iresi, alabapade, se40Awọn nudulu, udon, reheated62Lychee fi sinu akolo ni omi ṣuga oyinbo79Lotus, root lulú33Pasita50Macaroons, iyẹfun agbon32Mandarin, wedges, akolo47Marmalade, ọsan48Marmalade, Atalẹ50Oyin61Honey, 35% fructose46Honey, 52% fructose44Wara31Wara, kofi24Wara wara31Wara, skimmed, pasteurized48Wara, skim, chocolate, pẹlu aspartame24Wara, skimmed, chocolate, pẹlu gaari34Wara, igboya25Wara, ologbele-ọra, pasteurized, Organic34Wara, soy, ọra 1,5%, kalisiomu miligiramu 120, pẹlu maltodextrin44Wara, soyi, ọra 3%, kalisiomu 0 mg, pẹlu maltodextrin44Wara, gbẹ, skimmed27Wara, odidi34Wara, odidi, ọra 3%21Wara, odidi, ti a ti pamọ, ti ara ẹni, ti alabapade34Wara, odidi, ti a ṣe deede, isomọpọ, ti lẹẹ46Wara, chocolate26Karooti, ​​bó, sise33Wara didi62Ice cream, fanila ati chocolate57Ice cream, ọra37Ice cream, ọra kekere, pẹlu macadamia37Ice cream, aisi-ọra, fanila46Ice cream, chocolate32Muesli56Muesli, sisun43Muesli, sisun, pẹlu awọn eso65Muesli, pẹlu eso67Muesli, eso ati eso59Nutella25Lẹẹ, agbado68Peaches, akolo48Awọn eso pishi ti a fi sinu akolo ni omi ṣuga oyinbo suga58Awọn eso oyinbo ti a fi sinu akolo ni omi ṣuga oyinbo kekere62Cookies, multigrain51Awọn kukisi, gbogbo ọkà46Paii, ogede47Akara ogede pẹlu gaari55Pie, iresi82Pete68Pizza, Apejọ Veggie ti o ga julọ, Tinrin & Crispy (Ọra 7.8%)49Pizza, iyẹfun ti a yan, warankasi parmesan ati obe tomati80Pizza, Super Supreme, tinrin ati agaran (13.2% ọra)30Ṣe agbado55Guguru, makirowefu65Ravioli, alikama, sise, pẹlu ẹran39Rice pẹlu Olu malu stroganoff26Rice, basmati, sise jinna63Rice, basmati, se 10 min.57Rice, basmati, se 12 min.52Rice, basmati, sise pelu margarine43Rice, lẹsẹkẹsẹ, 3 min.46Rice, lẹsẹkẹsẹ, 6 iṣẹju.87Iresi, sise 13 min.89Rice sise ni omi iyo72Iresi, sise, pẹlu ẹja, ni obe tomati-alubosa34Rice, curry pẹlu warankasi55Rice, pẹlu bimo tomati46Saladi, akolo, ti a ṣe lati awọn eso, eso pishi, eso pia, apricot, ope oyinbo ati ṣẹẹri54Awọn Skittles70Soybeans, dahùn o, sise15Soybeans, akolo14oje osan orombo48Oje, osan, atunkọ, aisi suga54Oje, Cranberry52Oje, karọọti43Oje, nectar, eso ajara52Oje, tomati38Oje, tomati, aisi suga33Oje, tomati, akolo, airi suga38Oje, apple ati ṣẹẹri, ko ni suga43Oje, apple ati mango, aisi suga47Oje, apple ati Currant dudu, ko ni suga45Oje, apple, ope oyinbo ati eso-ife, ko ni suga, opolopo eso48Oje Apple41Oje Apple pẹlu ti ko nira, aisi suga37Oje, apple, aisi suga44Oje, apple, atunkọ, aisi suga39Spaghetti, funfun, se46Spaghetti, funfun, se min 10 min.51Spaghetti, funfun, se 20 min.58Spaghetti, funfun, se ni omi salted 15 min.44Spaghetti bolognese52Spaghetti, sise, odidi42Spaghetti, sise, odidi ọkà42Spaghetti, pẹlu eran malu ni obe tomati ati osan42Bimo, Ewebe60Bimo pẹlu adie ati olu46Bimo, ọra-wara, elegede, Heinz76Croutons, rye64Sushi, iru ẹja nla kan48Tapioca, nya si wakati 170Agbọn48Taro, yo, se56Agbado tortilla52Oka tortilla pẹlu sisun poteto, tomati ati saladi78Tortilla, oka, pẹlu puree ni ìrísí puree ni obe tomati39Tortilla, alikama30Tortilla, alikama, pẹlu awọn ewa sisun ni obe tomati28Elegede sise ni omi salted75Elegede, bó, dice, sise 30 min.66Fanta68Awọn ewa, funfun, sise31Awọn ewa, dahùn o, sise37Awọn ewa, yan ni obe tomati, fi sinu akolo57Awọn ewa, yan40Awọn ewa, yan, akolo40Awọn ewa yan ni warankasi ati obe tomati44Awọn ewa yan ni obe tomati40Fettuccine32Igi eso, iru eso didun kan90Pẹpẹ eso, cranberries ati awọn irugbin42Pẹpẹ eso, apple, ti ko ni ọra90Fusilli, jinna54Fusilli, sise, pẹlu iyo61Fusilli, se, pẹlu iyo ati oriṣi ti a fi sinu akolo28Fusilli, jinna, pẹlu iyọ ati warankasi cheddar27Fusilli, odidi ọkà, se55Akara, funfun, ti ile, iyẹfun alikama89Akara, funfun, ti ile, alabapade, toaster66Akara, funfun, lati toaster50Akara, funfun, iyẹfun alikama72Akara, funfun, iyẹfun alikama, pẹlu margarine75Akara, funfun, pẹlu margarine, eyin ati osan osan58Akara, funfun, pẹlu bota, yoghurt ati kukumba iyan39Akara, funfun, pẹlu bota, warankasi, wara deede ati kukumba tuntun55Akara, funfun, alabapade, toaster63Akara, buckwheat67Akara, ọkà pupọ, pẹlu margarine80Akara, alikama ti ko nira69Akara, gbogbo alikama, pẹlu margarine68Akara, pẹlu jam ati bota epa72Awọn ọya, alawọ ewe, gbẹ, sise37Awọn ọya, pupa, gbẹ, sise 25 min.21Lentils, osan, pẹlu ẹfọ, steamed fun 10 min., Lẹhinna sise fun 10 iṣẹju.35Awọn eerun igi, agbado, iyọ42Schweppes54Chocolate49Chocolate, pẹlu sucrose34Chocolate, dudu23Chocolate, dudu, pẹlu eso ajara, epa ati jam44Awọn kuki burẹdi kukuru kukuru64M & M's, pẹlu awọn epa33iṣu54Yams, ti fẹ51Iṣu, yo, se35Barle, sise 20 min.25Barle, sise 60 min.37

Wo fidio naa: Glycemic Index u0026 Glycemic Load (Le 2025).