Tabili Glycemic Product Index

Atọka glycemic (GI) jẹ ami fun oṣuwọn ti idinku lilu ti eyikeyi ọja ti o ni iyọ-ara ninu ara eniyan ni afiwe oṣuwọn ti didọ glukosi, eyiti a ka pe glycemic atọka lati jẹ itọkasi (GI ti glukosi = awọn ẹya 100). Awọn yiyara awọn ilana ti pipin ọja, awọn ti o ga awọn oniwe-GI.

Nitorinaa, ni agbaye ti ijẹun ijẹẹmu o jẹ aṣa lati pin gbogbo awọn ounjẹ ti o ni iyọ-ara pọ si awọn ẹgbẹ pẹlu GI giga, alabọde ati kekere. Ni otitọ, awọn ounjẹ kekere-GI jẹ eyiti a npe ni eka, awọn kalori ti o lọra, ati awọn ounjẹ giga-GI jẹ iyara, awọn carbohydrates ofo.

Iyan yẹ ki o fi fun awọn ọja pẹlu atọka kekere ti glycemic.

Carbohydrates lati awọn ọja ti o ni atokun kekere glycemic ti yipada si agbara boṣeyẹ, ati pe a ṣakoso lati lo. Ati awọn carbohydrates lati awọn ounjẹ pẹlu itọka glycemic giga, ni ilodisi, wọn gba ni iyara pupọ, nitorinaa ara yipada diẹ ninu wọn di agbara, ati tọju awọn miiran ni irisi awọn ọra.

Fun irọrun ti o tobi julọ, a ṣe afiwe awọn anfani ti ọja kọọkan lori iwọn-marun-marun. Iwọn ti o ga julọ, diẹ sii nigbagbogbo pẹlu iru awọn ọja ninu akojọ aṣayan rẹ.

Orukọ Ọja	Atọka glycemic
Ẹfọ
Parsley, Basil	5
Dill	15
Esufulawa bunkun	10
Awọn tomati alabapade	10
Awọn eso alabapade	20
Aje alubosa	10
Owo	15
Asparagus	15
Broccoli	10
Radish	15
Alabapade alabapade	10
Sauerkraut	15
Eso kabeeji Braised	15
Braised ododo	15
Biraketi dagba	15
Leeki	15
Olu olu	10
Ata alawọ ewe	10
Ata pupa	15
Ata ilẹ	30
Karooti ti aise	35
Ewa alawọ ewe titun	40
Sọn awọn lentil	25
Ewa sise	40
Ewebe ipẹtẹ	55
Igba Caviar	40
Elegede caviar	75
Awọn ilẹ ti a fi omi ṣan	64
Elegede Elegede	75
Sisun didin	75
Sisun irugbin ododo	35
Awọn olifi alawọ ewe	15
Epo sise	70
Awọn olifi dudu	15
Awọn irugbin tutu	65
Awọn eso ti a ti ni mashed	90
Awọn didin Faranse	95
Awọn ọdunkun sisun	95
Awọn irugbin Ọdunkun	85
Unrẹrẹ ati awọn berries
Lẹmọọn	20
Eso ajara	22
Awọn eso irugbin eso oyinbo	30
Awọn eso	30
Blackberry	25
Iru eso didun kan Egan	25
Eso beri dudu	43
Eso beri dudu	42
Currant pupa	30
Dudu Currant	15
Ṣẹẹri pupa buulu toṣokunkun	25
Lingonberry	25
Apricots	20
Peach	30
Pears	34
Awọn ẹkun nla	22
Awọn eso eso igi	32
Oranran	35
Awọn Cherries	22
Pomegranate	35
Nectarine	35
Cranberries	45
Kiwi	50
Thokun buckthorn	30
Ṣẹẹri aladun	25
Awọn tangerines	40
Gusiberi	40
Persimoni	55
Mango	55
Melon	60
Ayaba	60
Eso ajara	40
Awọn ope oyinbo	66
Elegede	72
Raisins	65
Awọn iṣupọ	25
Ọpọtọ	35
Apricots ti o gbẹ	30
Awọn ọjọ	146
Awọn ounjẹ ati awọn ọja iyẹfun
Okun ijẹẹmu	30
Ipara soya ti ko ni ọra	15
Ti eka	51
Oatmeal sisu	40
Oúnjẹ ọkà barle lori omi	22
Oatmeal lori omi	66
Bojutiki wara	50
Eje sise fun	65
Pasita kikun	38
Burẹdi oje	40
Burẹdi Alaikidi	45
Burẹdi "Borodinsky"	45
Buckwheat porridge lori omi	50
Oatmeal wara	60
Pasita alikama Durum	50
Bojutiki wara	65
Bojutiki iresi wara	70
Burẹdi-alikama	65
Dumplings pẹlu warankasi Ile kekere	60
Dumplings	60
Ata ilẹ lori ilẹ	70
Iresi ekan lori omi	80
Ere Awọn ohun mimu ti iyẹfun Ere Ere Flour Pancakes	69
Dumplings pẹlu poteto	66
Pizza warankasi	60
Burẹdi Iyẹfun Ere	80
Ere pasita	85
Muesli	80
Akara oyinbo pẹlu alubosa ati ẹyin	88
Sisun akara pẹlu Jam	88
Awọn onilu	74
Apanirun kuki	80
Bota bun	88
Dog Bun Gbona	92
Bagel Alikama	103
Oka flakes	85
Awọn croutons funfun ti o ni sisun	100
Burẹdi funfun (búrẹ́dì)	136
Waffles	80
Awọn kuki, awọn àkara, awọn akara	100
Awọn ọja ifunwara
Skim wara	27
Warankasi Ile kekere-ọra	30
Oya wara	30
Ọra-Kefir kekere	25
Wara wara 1.5% adayeba	35
Tofu warankasi	15
Adaye wara	32
Curd 9% ọra	30
Eso wara	52
Brynza	-
Feta warankasi	56
Ibi-Curd	45
Ile kekere warankasi akara oyinbo	70
Suluguni warankasi	-
Warankasi ti a ti ni ilọsiwaju	57
Awọn cheeses ti o nira	-
Ipara 10% ọra	30
Ipara ipara 20% ọra	56
Ipara yinyin	70
Wara ti o ni adehun pẹlu gaari	80
Eja ati bi eja
Boiled cod	-
Boga ti o ni sise	-
Bobs Crabs	-
Omi keji	22
Epo farabale	-
Egbo olomi	-
Ede	-
Sisun awọn gigei	-
Tuna ninu oje tirẹ	-
Lojiji	-
Odindi	-
Efun squids	-
Eje sisun	5
Sisun mullet	-
Pollock roe	-
Beluga	-
Egugun egugun	-
Koodu siga	-
Gbona salmon ti o gbona mu	-
Perch sisun	-
Carp din-din	-
Bosile sardine	-
Sọn iru ẹja nla kan	-
Caviar pupa	-
Cold siga mu Mackerel	-
Eja cutlets	50
Mu eel	-
Awọn ijoko duro	40
Ẹdọ cod	-
Sardine ninu epo	-
Mackerel ninu epo	-
Saury ninu epo	-
Sprats ninu epo	-
Awọn ọja eran
Sise adie igbaya	-
Bo ẹran ẹlẹsẹ	-
Tọki ti a pese	-
Eran malu ti a fi oorun kun	-
Ehoro sisun	-
Awọn kidinrin braised	-
Ẹjẹ ẹran malu	50
Egbon malu	-
Awọn opo ẹran	-
Omelet	49
Adie adie	-
Ẹran ẹlẹdẹ ti ibeere	-
Ọdọ aguntan ti a hu	-
Eran malu Stroganoff	56
Ẹran ẹlẹdẹ	50
Awọn sausages	28
Soseji ti a Cook	34
Gussi	-
Agutan	-
Igi pepeye	-
Ẹran ẹlẹdẹ sisun	-
Awọn ọra, Awọn epo, ati awọn obe
Ṣẹ obe	20
Ketchup	15
Eweko	35
Olifi	-
Ewebe	-
Ma mayonnaise	60
Bota	51
Margarine	55
Ọra ẹlẹdẹ	-
Awọn ounjẹ
Omi ti ko ni carbonated	-
Awọ alawọ ewe (gaari ọfẹ)	-
Oje tomati	15
Oje karọọti	40
Oje eso ajara (eso ọfẹ)	48
Oje Apple (gaari ọfẹ)	40
Oje osan (gaari oje)	40
Oje ope oyinbo (ti ko ni suga)	46
Oje eso ajara (gaari ọfẹ)	48
Mimu pupa pupa	44
Mu waini funfun	44
Kvass	30
Kọfi Adayeba (gaari ọfẹ)	52
Kokoro ni wara (ko si gaari)	40
Oje fun idii	70
Eso compote (gaari ni ọfẹ)	60
Waini akara	30
Kofi inu ilẹ	42
Awọn ohun mimu karooti	74
Ọti	110
Gbẹ Champagne	46
Gini ati tonic	-
Liquor	30
Oti fodika	-
Cognac	-
Omiiran
Awọn amuaradagba ti ẹyin kan	48
Ẹyin (1 PC)	48
Yolk ti ẹyin kan	50
Awọn ìsọ	15
Hazelnuts	15
Awọn almondi	25
Pistachios	15
Epa	20
Awọn irugbin Sunflower	8
Awọn irugbin Elegede	25
Agbon	45
Ṣokunkun dudu	22
Oyin	90
Nabo	70
Chocolate wara	70
Awọn ṣoki Chocolate	70
Halva	70
Caramel suwiti	80
Marmalade	30
Suga	70
Ṣe agbado	85
Shawarma ni akara pita (1 pc.)	70
Hamburger (1 pc)	103
Hotdog (1 PC)	90
ọti	110
awọn ọjọ	103
oka oka	100
akara oyinbo funfun	100
rutabaga	99
parsnip	97
Faranse buns	95
awọn ege ti a fi omi ṣan	95
iyẹfun iresi	95
iresi nudulu	92
awọn apricots ti a fi sinu akolo	91
Jam cactus	91
ọdunkun ti a ni mashed	90
oyin	90
porridge lẹsẹkẹsẹ iresi	90
oka flakes	85
sise Karooti	85
oka oka	85
burẹdi funfun	85
akara iresi	85
ese poteto mashed	83
awọn ewa fodder	80
ọdunkun awọn eerun igi	80
awọn onilu	80
granola pẹlu awọn eso ati awọn eso aito	80
tapioca	80
awọn wa wa lairi	76
donuts	76
elegede	75
zucchini	75
elegede	75
akara Faranse gigun	75
awọn buredi ti ilẹ fun gbigbe akara	74
alikama bagel	72
jero	71
sise poteto	70
Coca-Cola, irokuro, sprite	70
ọdunkun sitashi, oka	70
sise oka	70
marmalade, Jam	70
Maasi, Awọn onimọran (Awọn ifi)	70
awọn ọya oyinbo, ravioli	70
turnip	70
steamed funfun iresi	70
suga (sucrose)	70
awọn eso eso ni gaari	70
wara wara	70
àkara tuntun	69
iyẹfun alikama	69
croissant	67
ope oyinbo	66
ipara pẹlu iyẹfun alikama	66
muesli swiss	66
oatmeal lẹsẹkẹsẹ	66
bimo ti ewa alawọ ewe ti ilẹ	66
banas	65
melon	65
poteto ti a fi omi ṣan	65
awọn ẹfọ ti o fi sinu akolo	65
couscous	65
semolina	65
awọn agbọn eso iyanrin	65
oje osan, ṣetan	65
akara dudu	65
raisini	64
pasita pẹlu warankasi	64
awọn kuki kukuru	64
awọn ẹmu	64
bimo ti dudu	64
oyinbo kanrinkan oyinbo	63
alikama	63
alikama iyẹfun alikama	62
twix	62
hamburger buns	61
pizza pẹlu awọn tomati ati warankasi	60
funfun iresi	60
ofeefee pea puree bimo	60
fi sinu akolo orisii oka	59
àwọn ẹyẹ	59
papaya	58
pita arab	57
iresi egan	57
mango	55
awọn kuki oatmeal	55
bota cookies	55
eso saladi pẹlu ipara nà	55
apejọ	54
gerkesal flakes	53
wara wara	52
yinyin	52
bimo tomati	52
iyasọtọ	51
buckwheat	50
ọdunkun aladun (ọdunkun aladun)	50
kiwi	50
brown iresi	50
pasita spaghetti	50
tortellini pẹlu warankasi	50
awọn ohun mimu ti akara oyinbo	50
sherbet	50
oatmeal	49
amylose	48
bulgur	48
Ewa alawọ ewe, fi sinu akolo	48
oje eso ajara, aisi gaari	48
oje eso girepufurutu, laisi gaari	48
akara eso	47
lactose	46
M & Ms	46
oje ope oyinbo, ti ko ni suga	46
buredi buredi	45
pears ti a fi sinu akolo	44
lentil mashed bimo ti	44
awọn ewa awọ	42
Ewa ti akolo	41
eso ajara	40
Ewa alawọ ewe, alabapade	40
mamalyga (agbon alikama)	40
oje titun ti a fi omi ṣan, ti ko ni suga	40
oje apple, suga ko si	40
ewa funfun	40
akara ọkà alikama, akara rye	40
akara elegede	40
awọn ọja ẹja	38
odidi spaghetti	38
bimo ti lima	36
oranges	35
Ilu Afirika Ilu oyinbo	35
Ewa alawọ ewe, gbẹ	35
ọpọtọ	35
wara wara	35
wara ọra-free	35
quinoa	35
awọn eso ti o gbẹ	35
agbado	35
aise Karooti	35
yinyin wara ọra-wara	35
pears	34
awọn irugbin rye	34
wara wara	34
epa bota	32
awọn eso igi eso	32
gbogbo wara	32
awọn ewa lima	32
eso ogede	30
awọn ewa dudu	30
Ewa turkish	30
Berry marmalade laisi suga, Jam laisi gaari	30
2 ogorun wara	30
wara ọyan	30
peach	30
èèpo	30
awọn sausages	28
wara wara	27
awọn lentil pupa	25
ṣẹẹri	22
Ewa itemole Ewa	22
girepu	22
ọkà baali	22
plums	22
awọn irugbin soy	22
awọn ẹwu alawọ ewe	22
ṣokunkun dudu (70% koko)	22
alabapade apricots	20
epa	20
gbẹ soybeans	20
eso igi	20
eka iresi	19
walnuts	15
Igba	10
pẹkipẹki	10
olu	10
ata alawọ ewe	10
cactus mexican	10
eso kabeeji	10
tẹriba	10
tomati	10
ewe oriṣi	10
oriṣi ewe	10
ata ilẹ	10
awọn irugbin sunflower	8

Loni a ṣayẹwo iru nkan bẹ gẹgẹ bi atọka glycemic. Mo ni idaniloju pe ni bayi iwọ yoo ni akiyesi diẹ sii si awọn carbohydrates ti o run, eyiti, ni ẹẹkan, yoo ni agbara ni ipa awọn ilọsiwaju ti awọn fọọmu rẹ.

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