Ikiwa unakula sawa, vizuri, au angalau ujitahidi, labda umesikia juu ya faharisi ya glycemic. Sasa kiashiria hiki ni muhimu kama yaliyomo kwenye kalori ya sahani, na muundo wa BZHU. Vyakula vilivyo na fahirisi ya chini ya glycemic katika mfumo wa meza itakusaidia kuelewa ni chakula gani cha kuchagua kwa chakula chako. Kwa kweli, hii haimaanishi kuwa vyakula hivi tu vinahitajika. Lakini wataalamu wa lishe huzuia sana vyakula vyenye GI nyingi.
| Orodha ya vyakula | GI | Yaliyomo ya kalori kwa 100 g |
|---|---|---|
| Bidhaa za mkate, unga na nafaka | ||
| Mkate wa Rye | 50 | 200 |
| Rye mkate wa bran | 45 | 175 |
| Mkate wote wa nafaka (hakuna unga ulioongezwa) | 40 | 300 |
| Nafaka nzima hupunguzwa | 45 | 295 |
| Mkate wa Rye | 45 | |
| Unga ya oat | 45 | |
| Unga ya Rye | 40 | 298 |
| Unga wa unga | 35 | 270 |
| Unga wa Buckwheat | 50 | 353 |
| Unga wa Quinoa | 40 | 368 |
| Buckwheat | 40 | 308 |
| pilau | 50 | 111 |
| Mchele wa basmati usiopakwa | 45 | 90 |
| Shayiri | 40 | 342 |
| Bulgur nzima ya nafaka | 45 | 335 |
| Nyama na dagaa | ||
| Nyama ya nguruwe | 0 | 316 |
| Nyama ya ng'ombe | 0 | 187 |
| Kuku | 0 | 165 |
| Nguruwe cutlets | 50 | 349 |
| Soseji za nguruwe | 28 | 324 |
| Sausage ya nguruwe | 50 | Hadi 420 kulingana na anuwai |
| Sausage ya mboga | 34 | 316 |
| Kila aina ya samaki | 0 | Kutoka 75 hadi 150 kulingana na anuwai |
| Vipande vya samaki | 0 | 168 |
| Vijiti vya kaa | 40 | 94 |
| Mwani | 0 | 5 |
| Sahani za maziwa zilizochomwa | ||
| Maziwa yaliyopunguzwa | 27 | 31 |
| Jibini la chini la mafuta | 0 | 88 |
| Jibini la Cottage mafuta 9% | 0 | 185 |
| Yoghurt bila viongeza | 35 | 47 |
| Kefir yenye mafuta kidogo | 0 | 30 |
| Cream cream 20% | 0 | 204 |
| Cream 10% | 30 | 118 |
| Jibini Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Jibini ngumu | 0 | Kutoka 360 hadi 400 kulingana na anuwai |
| Mafuta, michuzi | ||
| Siagi | 0 | 748 |
| Aina zote za mafuta ya mboga | 0 | 500 hadi 900 kcal |
| Mafuta | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Mchuzi wa Soy | 20 | 12 |
| Ketchup | 15 | 90 |
| Mboga | ||
| Brokoli | 10 | 27 |
| Kabichi nyeupe | 10 | 25 |
| Cauliflower | 15 | 29 |
| Vitunguu | 10 | 48 |
| Mizeituni | 15 | 361 |
| Karoti | 35 | 35 |
| Matango | 20 | 13 |
| Mizeituni | 15 | 125 |
| Pilipili ya kengele | 10 | 26 |
| Radishi | 15 | 20 |
| Arugula | 10 | 18 |
| Saladi ya majani | 10 | 17 |
| Celery | 10 | 15 |
| Nyanya | 10 | 23 |
| Vitunguu | 30 | 149 |
| Mchicha | 15 | 23 |
| Uyoga wa kukaanga | 15 | 22 |
| Matunda na matunda | ||
| Parachichi | 20 | 40 |
| Quince | 35 | 56 |
| Cherry plum | 27 | 27 |
| Chungwa | 35 | 39 |
| Zabibu | 40 | 64 |
| Cherry | 22 | 49 |
| Blueberi | 42 | 34 |
| Garnet | 25 | 83 |
| Zabibu | 22 | 35 |
| Peari | 34 | 42 |
| Kiwi | 50 | 49 |
| Nazi | 45 | 354 |
| Strawberry | 32 | 32 |
| Ndimu | 25 | 29 |
| Embe | 55 | 67 |
| Mandarin | 40 | 38 |
| Raspberry | 30 | 39 |
| Peach | 30 | 42 |
| Pomelo | 25 | 38 |
| Plum | 22 | 43 |
| Currant | 30 | 35 |
| Blueberi | 43 | 41 |
| Cherries | 25 | 50 |
| Prunes | 25 | 242 |
| Maapuli | 30 | 44 |
| Karanga, kunde | ||
| Walnuts | 15 | 710 |
| Karanga | 20 | 612 |
| Korosho | 15 | |
| Mlozi | 25 | 648 |
| Hazelnut | 0 | 700 |
| Karanga za pine | 15 | 673 |
| Mbegu za malenge | 25 | 556 |
| Mbaazi | 35 | 81 |
| Dengu | 25 | 116 |
| Maharagwe | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Maharagwe | 30 | 347 |
| Ufuta | 35 | 572 |
| Quinoa | 35 | 368 |
| Soy tofu jibini | 15 | 76 |
| Maziwa ya Soy | 30 | 54 |
| Hummus | 25 | 166 |
| Mbaazi za makopo | 45 | 58 |
| Siagi ya karanga | 32 | 884 |
| Vinywaji | ||
| Juisi ya nyanya | 15 | 18 |
| Chai | 0 | |
| Kahawa bila maziwa na sukari | 52 | 1 |
| Kakao na maziwa | 40 | 64 |
| Kvass | 30 | 20 |
| Mvinyo mweupe kavu | 0 | 66 |
| Divai kavu kavu | 44 | 68 |
| Mvinyo ya dessert | 30 | 170 |
Unaweza kupakua meza kamili na GI na kalori hapa hapa.
