Faharisi ya glycemic ni kipimo cha jinsi wanga wa vyakula fulani huathiri viwango vya sukari kwenye damu. Ipasavyo, kiashiria hiki ni muhimu sio tu kwa wagonjwa wa kisukari, bali pia kwa wanariadha. Unaweza kufuatilia kiashiria cha GI ukitumia jedwali la fahirisi ya glycemic ya karanga, mbegu, matunda yaliyokaushwa. Katika jedwali, kwa njia, KBZhU pia hukusanywa kwa urahisi, ili uweze kufuatilia yaliyomo kwenye kalori.
Jina | Fahirisi ya Glycemic (GI) | Kalori, kcal | Protini, g katika 100 g | Mafuta, g kwa 100 g | Wanga, g katika 100 g |
Mashimo ya parachichi | 10 | 518 | 24 | 45.6 | 2.9 |
Peel ya machungwa iliyokatwa | 65 | 297 | 2 | 1 | 70 |
Karanga | 20 | 550,7 | 26.2 | 45.1 | 10 |
Karanga za kuchoma | 25 | 635 | 26 | 53 | 13.5 |
Karanga zilizokaushwa | 25 | 610,9 | 29.3 | 50.1 | 10.7 |
Mbegu za tikiti maji | 15 | 601 | 28.3 | 47.4 | 15.3 |
Ndizi kavu | 70 | 93,6 | 1.5 | 0.4 | 21 |
Nati ya Brazil | 25 | 673,9 | 14.4 | 66.3 | 4.9 |
Mbegu ya beech | 25 | 608,4 | 6.2 | 50 | 33.4 |
Cherry kavu | 30 | 298 | 1.5 | 0 | 73 |
Walnut | 15 | 654,7 | 16.1 | 60.7 | 11 |
Keki ya karanga ya pine | 15 | 432 | 31 | 20 | 32 |
Zabibu | 65 | 280,5 | 3 | 0.5 | 66 |
Zabibu zabibu | 60 | 294 | 2.3 | 0 | 71.2 |
Chestnut iliyooka | 58 | 223,3 | 3.2 | 2.1 | 47.9 |
Chestnut laini zaidi (Wachina) | 55 | 223,5 | 4.3 | 1.1 | 49.1 |
Chestnut safi | 54 | 153,3 | 2.2 | 0.5 | 35 |
Karanga za makopo | 54 | 233,4 | 3.4 | 2.2 | 50 |
Karanga za pine | 15 | 716,8 | 23.8 | 60 | 20.4 |
Korosho | 15 | 599,6 | 18.4 | 48.4 | 22.6 |
Korosho zilizooka | 15 | 601 | 18.4 | 48.6 | 22.5 |
Cranberries kavu | 25 | 319,8 | 0.1 | 1.4 | 76.7 |
Cranberries kavu | 25 | 319,8 | 0.1 | 1.4 | 76.7 |
Nazi | 10 | 339,5 | 3.3 | 33.5 | 6.2 |
Apricots kavu | 35 | 223,5 | 5.2 | 0.3 | 50 |
Lozi za uchungu | 15 | 610,2 | 18.5 | 53.8 | 13 |
Lozi tamu | 10 | 610,2 | 18.5 | 53.8 | 13 |
Karanga ya kola | 15 | 53,7 | 8 | 0.1 | 5.2 |
Hazelnut | 15 | 653,1 | 13 | 62.7 | 9.2 |
Karanga ya Macadamia | 10 | 734,2 | 7.8 | 75.8 | 5.2 |
Pecani | 25 | 702 | 9.2 | 72 | 4.3 |
Walnut ya kunywa | 15 | 775,1 | 10.9 | 79.5 | 4 |
Chilim karanga | 15 | 300,2 | 12 | 3.4 | 55.4 |
Karanga za Acorn | 25 | 404,4 | 6.2 | 24 | 40.9 |
Karanga za Kukui | 20 | 735 | 8 | 75.8 | 5.2 |
Karanga za pine | 20 | 672,6 | 11.6 | 61 | 19.3 |
Matunda ya mti wa Shea (shea) | 0 | 0 | 0 | 0 | 0 |
Shelisheli coco de mer | 15 | 339,5 | 3.3 | 33.5 | 6.2 |
Mbegu za kitani | 35 | 459,4 | 18.3 | 42.2 | 1.6 |
Mbegu za alizeti | 35 | 601,8 | 20.7 | 53 | 10.5 |
Tikiti kavu | 75 | 332,1 | 0.7 | 0.1 | 82.1 |
Embe kavu | 60 | 339,6 | 1.5 | 0.8 | 81.6 |
Pears kavu | 82 | 263,7 | 2.3 | 0.5 | 62.5 |
Maapulo kavu | 35 | 249,7 | 2.2 | 0.1 | 60 |
Barberry kavu | 25 | 152 | 0 | 0 | 38 |
Hawthorn kavu | 30 | 152 | 0 | 0 | 38 |
Tini zilizokaushwa | 35 | 252,1 | 3 | 0.9 | 58 |
Kumquat kavu | 0 | 53,3 | 1.9 | 0.9 | 9.4 |
Viuno vya rose kavu | 25 | 220,3 | 3.4 | 1.5 | 48.3 |
Mbegu za malenge | 20 | 529,9 | 24.5 | 45.9 | 4.7 |
Apricots kavu | 55 | 236,5 | 5 | 0.5 | 53 |
Tarehe kavu | 146 | 308,4 | 2.4 | 0 | 74.7 |
Tarehe | 146 | 290,9 | 2.5 | 0.5 | 69.1 |
Pistachio | 15 | 558 | 20 | 50 | 7 |
Chips za matunda zilizopakwa sukari | 70 | 324,8 | 3.2 | 0 | 78 |
Hazelnut | 15 | 650,6 | 15 | 61.4 | 9.5 |
Matunda yaliyopendekezwa | 75 | 229,6 | 3 | 0 | 54.4 |
Mananasi yaliyokatwa | 75 | 98,6 | 1.7 | 2.2 | 18 |
Maganda ya watermelon yaliyokatwa | 60 | 210,4 | 2.6 | 0 | 50 |
Pears zilizopigwa | 75 | 366 | 0 | 0 | 91.5 |
Tikiti tamu | 75 | 215,8 | 0.6 | 0.6 | 52 |
Tangawizi iliyokatwa | 70 | 234,5 | 3 | 0.5 | 54.5 |
Papai iliyokatwa | 75 | 327,2 | 0.2 | 0 | 81.6 |
Prunes | 29 | 245 | 2.3 | 0.6 | 57.6 |
Chufa (mlozi wa udongo) | 20 | 610,1 | 18.7 | 53.7 | 13 |
Unaweza kupakua meza kamili, ambapo kuna KBZhU na GI ya karanga, mbegu, matunda yaliyokaushwa kidogo, matunda yaliyopangwa, hapa. Kwa hivyo itakuwa karibu kila wakati na itakuwa rahisi kuitumia.