Kama unavyojua, fahirisi ya glycemic ni kiashiria cha jamaa kinachoonyesha jinsi wanga katika vyakula huathiri mabadiliko ya viwango vya sukari kwenye damu. Wanga na GI ya chini (hadi 55) huingizwa na kufyonzwa polepole zaidi, kama matokeo ya ambayo husababisha kuongezeka kidogo na polepole kwa viwango vya sukari. Kwa kweli, kiashiria hicho hicho huathiri kiwango cha insulini.
Ni makosa kufikiria kuwa GI ni muhimu tu kwa wagonjwa wa kisukari. Kwa kweli, kiashiria hiki sasa ni muhimu kwa wanariadha wengi wanaofuatilia lishe yao. Ndio sababu ni muhimu kujua sio tu bidhaa ya KBZhU, lakini pia GI yake. Hata linapokuja mboga, matunda au matunda, ambayo tayari huzingatiwa kuwa vyakula vyenye afya na sahihi. Jedwali la fahirisi ya glycemic ya matunda, mboga mboga na matunda itasaidia kuelewa suala hili.
Jina la bidhaa | Fahirisi ya Glycemic |
Apricots za makopo | 91 |
Parachichi safi | 20 |
Apricots kavu | 30 |
Cherry plum | 25 |
Nanasi | 65 |
Chungwa bila ngozi | 40 |
Machungwa | 35 |
Tikiti maji | 70 |
Caviar ya mbilingani | 40 |
Mbilingani | 10 |
Ndizi | 60 |
Ndizi ni kijani | 30 |
Currant nyeupe | 30 |
Maharagwe ya lishe | 80 |
Maharagwe meusi | 30 |
Brokoli | 10 |
Lingonberry | 43 |
Swedi | 99 |
Mimea ya Brussels | 15 |
Zabibu | 44 |
Zabibu nyeupe | 60 |
Zabibu ya Isabella | 65 |
Zabibu za Kish-mish | 69 |
Zabibu nyekundu | 69 |
Zabibu nyeusi | 63 |
Cherry | 49 |
Cherries | 25 |
Blueberi | 42 |
Mbaazi ya manjano iliyovunjika | 22 |
Mbaazi kijani, kavu | 35 |
Mbaazi ya kijani kibichi | 35 |
Mbaazi ya kijani kibichi, makopo | 48 |
Mbaazi ya kijani kibichi, safi | 40 |
Mbaazi za Kituruki | 30 |
Mbaazi ya makopo ya makopo | 41 |
Garnet | 35 |
Pomegranate iliyosafishwa | 30 |
Zabibu | 22 |
Zabibu bila peel | 25 |
Uyoga | 10 |
Uyoga wenye chumvi | 10 |
Peari | 33 |
Tikiti | 65 |
Tikiti bila ganda | 45 |
Blackberry | 25 |
Viazi vya kukaangwa | 95 |
Maharagwe ya kijani | 40 |
Pilipili kijani | 10 |
Kijani (iliki, bizari, saladi, chika) | 0-15 |
Strawberry | 34 |
Nafaka za ngano, zimeota | 63 |
Nafaka za Rye, zilizuka | 34 |
Zabibu | 65 |
Mtini | 35 |
Irga | 45 |
Zukini | 75 |
Zukini iliyokaanga | 75 |
Imebanwa marongo | 15 |
Caviar ya boga | 75 |
Cactus ya Mexico | 10 |
Kabichi nyeupe | 15 |
Kitoweo cha kabichi nyeupe | 15 |
Sauerkraut | 15 |
Kabichi safi | 10 |
Cauliflower | 30 |
Cauliflower ya kuchemsha | 15 |
Viazi (papo hapo) | 70 |
Viazi zilizochemshwa | 65 |
Viazi vya kukaanga | 95 |
Viazi zilizochemshwa katika sare | 65 |
Viazi zilizooka | 98 |
Viazi vitamu (viazi vitamu) | 50 |
vibanzi | 95 |
Viazi zilizochujwa | 90 |
Chips za viazi | 85 |
Kiwi | 50 |
Strawberry | 32 |
Cranberry | 20 |
Nazi | 45 |
Mboga ya makopo | 65 |
Ribes nyekundu | 30 |
Jamu | 40 |
Mahindi (nafaka nzima) | 70 |
Mahindi ya kuchemsha | 70 |
Mahindi matamu ya makopo | 59 |
Cornflakes | 85 |
Apricots kavu | 30 |
Ndimu | 20 |
Vitunguu kijani (manyoya) | 15 |
Vitunguu | 15 |
Vitunguu mbichi | 10 |
Leek | 15 |
Raspberry | 30 |
Raspberry (puree) | 39 |
Embe | 55 |
Tangerines | 40 |
Mbaazi mchanga | 35 |
Karoti za kuchemsha | 85 |
Karoti mbichi | 35 |
Cloudberry | 40 |
Mwani | 22 |
Nectarini | 35 |
Bahari ya bahari | 30 |
Bahari ya bahari | 52 |
Matango mapya | 20 |
Papaya | 58 |
Parsnip | 97 |
Pilipili kijani | 10 |
pilipili nyekundu | 15 |
Pilipili tamu | 15 |
Parsley, basil | 5 |
Nyanya | 10 |
Radishi | 15 |
Turnip | 15 |
Rowan nyekundu | 50 |
Rowan mweusi | 55 |
Saladi ya majani | 10 |
Saladi ya matunda na cream iliyopigwa | 55 |
Lettuce | 10 |
Beet | 70 |
Beets za kuchemsha | 64 |
Plum | 22 |
Plum kavu | 25 |
Squash nyekundu | 25 |
Currants nyekundu | 30 |
Currants nyekundu | 35 |
Currant nyeusi | 15 |
Currant nyeusi | 38 |
Maharagwe ya soya | 15 |
Maharagwe ya soya, makopo | 22 |
Maharagwe ya soya, kavu | 20 |
Asparagasi | 15 |
Maharagwe ya kijani | 30 |
Mbaazi kavu | 35 |
Maharagwe kavu, dengu | 30-40 |
Malenge | 75 |
Malenge yaliyooka | 75 |
Bizari | 15 |
Maharagwe | 30 |
Maharagwe meupe | 40 |
Maharagwe ya kuchemsha | 40 |
Maharagwe ya Lima | 32 |
Maharagwe ya kijani | 30 |
Maharagwe yenye rangi | 42 |
Tarehe | 103 |
Persimmon | 55 |
Cauliflower iliyokaanga | 35 |
Cauliflower iliyosokotwa | 15 |
Cherries | 25 |
Cherries | 50 |
Blueberi | 28 |
Prunes | 25 |
Maharagwe meusi | 30 |
Vitunguu | 10 |
Dengu kijani | 22 |
Dengu nyekundu | 25 |
Dengu za kuchemsha | 25 |
Mulberry | 51 |
Uboreshaji | 109 |
Mchicha | 15 |
Maapuli | 30 |
Unaweza kupakua toleo kamili la meza ili uwe nayo kila wakati hapa.