Ti o ba jẹun ọtun, daradara, tabi o kere ju du fun, o ṣee ṣe o ti gbọ nipa itọka glycemic. Bayi itọka yii jẹ pataki bi akoonu kalori ti satelaiti ati akopọ ti BZHU rẹ. Awọn ounjẹ pẹlu itọka glycemic kekere ni irisi tabili kan yoo ṣe iranlọwọ fun ọ lati lilö kiri dara ju eyi ti ounjẹ lati yan fun ounjẹ rẹ. Nitoribẹẹ, eyi ko tumọ si pe awọn ounjẹ wọnyi nikan ni a nilo. Ṣugbọn awọn onjẹjajẹ ni irẹwẹsi ni irẹwẹsi awọn ounjẹ GI giga.
| Onje akojọ | GI | Kalori fun 100 g |
|---|---|---|
| Awọn ọja Bekiri, iyẹfun ati irugbin | ||
| Akara rye | 50 | 200 |
| Rye bran burẹdi | 45 | 175 |
| Akara gbogbo ọkà (ko si iyẹfun kun) | 40 | 300 |
| Gbogbo awọn agaran ọkà | 45 | 295 |
| Akara rye | 45 | |
| Iyẹfun Oat | 45 | |
| Iyẹfun rye | 40 | 298 |
| Iyẹfun Flaxseed | 35 | 270 |
| Iyẹfun Buckwheat | 50 | 353 |
| Iyẹfun Quinoa | 40 | 368 |
| Buckwheat | 40 | 308 |
| Iresi brown | 50 | 111 |
| Iresi basmati ti ko yanju | 45 | 90 |
| Oats | 40 | 342 |
| Gbogbo oka bulgur | 45 | 335 |
| Eran ati eja | ||
| Elede | 0 | 316 |
| Eran malu | 0 | 187 |
| Adiẹ | 0 | 165 |
| Awọn cutlets ẹlẹdẹ | 50 | 349 |
| Awọn soseji ẹlẹdẹ | 28 | 324 |
| Soseji ẹlẹdẹ | 50 | Titi di 420 da lori ọpọlọpọ |
| Soseji eran aguntan | 34 | 316 |
| Gbogbo iru eja | 0 | Lati 75 si 150 da lori ọpọlọpọ |
| Eja gige | 0 | 168 |
| Awọn igi akan | 40 | 94 |
| Omi-eye | 0 | 5 |
| Awọn awo wara wara | ||
| Wara wara | 27 | 31 |
| Warankasi ile kekere ti ọra-kekere | 0 | 88 |
| Warankasi Ile kekere 9% ọra | 0 | 185 |
| Wara laisi awọn afikun | 35 | 47 |
| Kefir ọra-kekere | 0 | 30 |
| Ipara ipara 20% | 0 | 204 |
| Ipara 10% | 30 | 118 |
| Chees Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Warankasi lile | 0 | Lati 360 si 400 da lori ọpọlọpọ |
| Ọra, obe | ||
| Bota | 0 | 748 |
| Gbogbo awọn oriṣi awọn epo epo | 0 | 500 si 900 kcal |
| Ọra | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Soy obe | 20 | 12 |
| Ketchup | 15 | 90 |
| Awọn ẹfọ | ||
| Ẹfọ | 10 | 27 |
| Eso kabeeji funfun | 10 | 25 |
| Ori ododo irugbin bi ẹfọ | 15 | 29 |
| Alubosa | 10 | 48 |
| Olifi | 15 | 361 |
| Karọọti | 35 | 35 |
| Kukumba | 20 | 13 |
| Olifi | 15 | 125 |
| Ata agogo | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Ewe saladi | 10 | 17 |
| Seleri | 10 | 15 |
| Awọn tomati | 10 | 23 |
| Ata ilẹ | 30 | 149 |
| Owo | 15 | 23 |
| Sisun olu | 15 | 22 |
| Awọn eso ati awọn irugbin | ||
| Eso ti o ṣeejẹ ti o ni oje yẹlo | 20 | 40 |
| Quince | 35 | 56 |
| Cherry toṣokunkun | 27 | 27 |
| ọsan | 35 | 39 |
| Àjàrà | 40 | 64 |
| ṣẹẹri | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Eso girepufurutu | 22 | 35 |
| Eso pia | 34 | 42 |
| kiwi | 50 | 49 |
| Agbon | 45 | 354 |
| iru eso didun kan | 32 | 32 |
| Lẹmọnu | 25 | 29 |
| Mango | 55 | 67 |
| Mandarin | 40 | 38 |
| Rasipibẹri | 30 | 39 |
| eso pishi | 30 | 42 |
| Pomelo | 25 | 38 |
| Pupa buulu toṣokunkun | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Awọn ṣẹẹri | 25 | 50 |
| Prunes | 25 | 242 |
| Apples | 30 | 44 |
| Awọn eso, awọn ẹfọ | ||
| Walnus | 15 | 710 |
| Epa | 20 | 612 |
| Awọn eso Cashew | 15 | |
| Eso almondi | 25 | 648 |
| Hazeluti | 0 | 700 |
| Awọn eso Pine | 15 | 673 |
| Awọn irugbin elegede | 25 | 556 |
| Ewa | 35 | 81 |
| Awọn iwin | 25 | 116 |
| Awọn ewa awọn | 40 | 123 |
| Adie | 30 | 364 |
| Mash | 25 | 347 |
| Awọn ewa awọn | 30 | 347 |
| Sesame | 35 | 572 |
| Quinoa | 35 | 368 |
| Soy tofu warankasi | 15 | 76 |
| Wara wara | 30 | 54 |
| Hummusi | 25 | 166 |
| Ewa akolo | 45 | 58 |
| Epa epa | 32 | 884 |
| Awọn ohun mimu | ||
| Oje tomati | 15 | 18 |
| Tii | 0 | |
| Kofi laisi wara ati suga | 52 | 1 |
| Koko pẹlu wara | 40 | 64 |
| Kvass | 30 | 20 |
| Waini funfun | 0 | 66 |
| Gbẹ pupa pupa | 44 | 68 |
| Waini desaati | 30 | 170 |
O le ṣe igbasilẹ tabili ni kikun pẹlu GI ati awọn kalori ọtun nibi.
