Kwa kuongezea, ili kutokula vyakula ambavyo havina sukari, wagonjwa wa kisukari pia hufuatilia faharisi ya glycemic ya vyakula. Kwa kweli, hii haishangazi, kwa sababu kiashiria hiki kinahusiana moja kwa moja na kutolewa kwa sukari ndani ya damu. Ni rahisi sana kuzingatia kiashiria hiki ikiwa kuna meza ya faharisi ya glycemic ya vyakula kwa wagonjwa wa kisukari walio karibu. Kwa urahisi, wamegawanywa sio tu na uainishaji na faharisi ya GI, lakini pia "kwa saizi": kutoka juu hadi chini.
Uainishaji | Jina | Kiashiria cha GI |
Jedwali la Chakula la Kiwango cha juu cha Glycemic (70-100) | ||
Pipi | Cornflakes | 85 |
Popcorn tamu | 85 | |
Muesli na zabibu na karanga | 80 | |
Waffles zisizo na tamu | 75 | |
Chokoleti ya maziwa | 70 | |
Vinywaji vya kaboni | 70 | |
Mkate na bidhaa za unga | mkate mweupe | 100 |
Keki tamu | 95 | |
Mkate wa Bure wa Gluten | 90 | |
Hamburger hutembea | 85 | |
Cracker | 80 | |
Donuts | 76 | |
Baguette | 75 | |
Mchungaji | 70 | |
Vipengele vya sukari | Glucose | 100 |
Sukari nyeupe | 70 | |
Sukari kahawia | 70 | |
Nafaka na sahani kutoka kwao | Mchele mweupe | 90 |
Pudding ya maziwa ya mchele | 85 | |
Uji wa mchele wa maziwa | 80 | |
Mtama | 71 | |
Vermicelli laini ya ngano | 70 | |
Shayiri ya lulu | 70 | |
Binamu | 70 | |
Semolina | 70 | |
Matunda | Tarehe | 110 |
Blueberi | 99 | |
Parachichi | 91 | |
Tikiti maji | 74 | |
Mboga | Viazi zilizooka | 95 |
Viazi vya kukaanga | 95 | |
Casserole ya viazi | 95 | |
Karoti za kuchemsha | 85 | |
Viazi zilizochujwa | 83 | |
Malenge | 75 | |
Jedwali la vyakula na faharisi ya wastani ya glycemic (50-69) | ||
Pipi | Jam | 65 |
Marmalade | 65 | |
Marshmallow | 65 | |
Zabibu | 65 | |
Siki ya maple | 65 | |
Mchoro | 65 | |
Ice cream (na sukari iliyoongezwa) | 60 | |
Mkate mfupi | 55 | |
Mkate na unga na bidhaa za ngano | Unga wa ngano | 69 |
Mkate wa chachu nyeusi | 65 | |
Rye na mkate wote wa nafaka | 65 | |
Pancakes | 63 | |
Pizza "Margarita" | 61 | |
Lasagna | 60 | |
Pita ya Kiarabu | 57 | |
Spaghetti | 55 | |
Matunda | Mananasi safi | 66 |
Mananasi ya makopo | 65 | |
Ndizi | 60 | |
Tikiti | 60 | |
Papaya safi | 59 | |
Maziwa ya makopo | 55 | |
Embe | 50 | |
Persimmon | 50 | |
Kiwi | 50 | |
Nafaka na nafaka | Shayiri ya papo hapo | 66 |
Muesli na sukari | 65 | |
Mchele wa nafaka ndefu | 60 | |
Uji wa shayiri | 60 | |
Bulgur | 50 | |
Vinywaji | maji ya machungwa | 65 |
Compote ya matunda yaliyokaushwa | 59 | |
Juisi ya Zabibu (Sukari Bure) | 53 | |
Juisi ya Cranberry (haina sukari) | 50 | |
Sukari Bure Mananasi | 50 | |
Juisi ya Apple (haina sukari) | 50 | |
Beet iliyokatwa | 65 | |
Mboga | Viazi za koti | 65 |
Viazi vitamu | 64 | |
Mboga ya makopo | 64 | |
Pear ya udongo | 50 | |
Michuzi | Viwanda mayonesi | 60 |
Ketchup | 55 | |
Haradali | 55 | |
Bidhaa za maziwa | Siagi | 55 |
Cream cream 20% ya mafuta | 55 | |
Nyama na samaki | Vipande vya samaki | 50 |
Ini ya nyama ya kukaanga | 50 | |
Jedwali la Chakula la GI la chini (0-49) | ||
Matunda | Cranberry | 47 |
Zabibu | 44 | |
Apricots kavu, Prunes | 40 | |
Apple, machungwa, quince | 35 | |
Pomegranate, peach | 34 | |
Apricot, zabibu, peari, nectarini, tangerine | 34 | |
Blackberry | 29 | |
Cherries, raspberries, currants nyekundu | 23 | |
Strawberry mwitu-strawberry | 20 | |
Mboga | Mbaazi ya kijani kibichi | 45 |
Chickpeas, nyanya kavu, mbaazi za kijani | 35 | |
Maharagwe | 34 | |
Dengu za kahawia, maharagwe ya kijani, vitunguu, karoti, beets, dengu za manjano | 30 | |
Dengu za kijani, maharagwe ya dhahabu, mbegu za malenge | 25 | |
Artichoke, mbilingani | 20 | |
Brokoli, kabichi, mimea ya Brussels, kolifulawa, pilipili, tango, | 15 | |
Saladi ya majani | 9 | |
Parsley, basil, vanillin, mdalasini, oregano | 5 | |
Nafaka | pilau | 45 |
Buckwheat | 40 | |
Mchele wa porini (mweusi) | 35 | |
Bidhaa za maziwa | Curd | 45 |
Mtindi wa asili wenye mafuta kidogo | 35 | |
Cream mafuta 10% | 30 | |
Jibini lisilo na mafuta | 30 | |
Maziwa | 30 | |
Kefir yenye mafuta kidogo | 25 | |
Mkate na bidhaa za ngano | Mkate wote wa mkate wa mkate | 45 |
Pasta iliyopikwa na dente | 40 | |
Tambi za Kichina na vermicelli | 35 | |
Vinywaji | Juisi ya Zabibu (Sukari Bure) | 45 |
Juisi ya karoti (haina sukari) | 40 | |
Compote (haina sukari) | 34 | |
Juisi ya nyanya | 33 | |
Pipi | Cream Ice ya Fructose | 35 |
Jam (haina sukari) | 30 | |
Chokoleti ya uchungu (zaidi ya 70% ya kakao) | 30 | |
Siagi ya karanga (Sukari Bure) | 20 |
Unaweza kupakua lahajedwali kamili ili uweze kuitumia kila wakati hapa.