Jedwali la Glycemic Index
1K 0 19.04.2019 (iliyorekebishwa mwisho: 02.07.2019)
Unapojaribu lishe anuwai na mikakati ya lishe ya kupoteza uzito, hakikisha kujaribu kula faharisi ya glycemic. Leo kiashiria hiki ni maarufu sana na sio duni kwa bidhaa ya KBZhU. Faharisi ya glycemic ya vyakula kwa kupoteza uzito katika mfumo wa jedwali itakusaidia kusafiri vizuri zaidi katika suala hili na uchague chakula kinachofaa zaidi kwa lishe yako.
| Jina la bidhaa | Fahirisi ya Glycemic |
| Kiwango cha chini cha glycemic (0-39) | |
| Parachichi | 10 |
| Machungwa, parachichi, quince | 35 |
| Artichoke, cherry, mbilingani | 20 |
| Pilipili ya kengele, celery, rhubarb, figili, bizari, mchicha | 15 |
| Brokoli | 15 |
| Mbaazi | 25 |
| Mbaazi (makopo) | 35 |
| Haradali | 35 |
| Chokoleti chungu (kakao sio chini ya 85%) | 20 |
| Garnet | 35 |
| Walnuts, karanga, karanga za pine, karanga, walnuts, mlozi, pistachios, karanga | 15 |
| Pears, apricots kavu, matunda ya shauku, marmalade, pomelo, zabibu | 30 |
| Mbaazi ya kijani, mizizi ya celery | 35 |
| Mtindi bila sukari iliyoongezwa | 20 |
| Mimea ya Brussels, cauliflower, sauerkraut, uyoga, maharagwe ya kijani, tangawizi | 15 |
| Gooseberries, machungwa, cherries, jordgubbar, raspberries, jordgubbar, blueberries | 25 |
| Ufuta | 35 |
| Saladi ya majani | 9 |
| Mizeituni, vitunguu, matango | 15 |
| Maziwa | 30 |
| Mwani | 22 |
| Peaches | 35 |
| Nyanya, beets, dengu, vitunguu, turnips, karoti mbichi | 30 |
| Viungo, oregano, vitoweo, iliki, basil | 5 |
| Crayfish | 5 |
| pilau | 35-38 |
| Mbegu za alizeti | 35 |
| Ice cream | 35 |
| Plum | 35 |
| Currant | 15 |
| Juisi ya nyanya | 35 |
| Juisi ya limao | 20 |
| Oysters, mussels, shrimps | 0 |
| Maharagwe | 25 |
| Mkate wote wa nafaka | 35 |
| Apple | 35 |
| Shayiri hukaangwa | 25 |
| Wastani wa index ya glycemic (40-69) | |
| Maharagwe kavu | 40 |
| Buckwheat | 40 |
| Vipande vya oatmeal, tambi | 40 |
| Juisi ya karoti | 40 |
| Ndizi, juisi ya zabibu, zabibu, cranberries | 45 |
| Vermicelli | 45 |
| Nazi | 45 |
| Mananasi, tini, juisi ya machungwa, embe, nectarini | 50 |
| Pasta (ngano ya durumu) | 50 |
| Jam, persikor ya makopo | 50 |
| pilau | 50 |
| Muesli | 50 |
| Artikete ya Yerusalemu | 50 |
| Bluu na juisi ya apple | 50 |
| Peaches (chakula cha makopo), persimmon | 50 |
| Ketchup, haradali | 55 |
| Juisi ya zabibu | 55 |
| Tikiti | 60 |
| Mchele wa nafaka ndefu | 60 |
| Mayonnaise | 60 |
| Pizza na jibini | 60 |
| Viazi zilizochemshwa | 65 |
| Mkate wa Rye | 65 |
| Zabibu | 65 |
| Beets za kuchemsha | 65 |
| Mpendwa | 50-70 |
| Kielelezo kikubwa cha glycemic (70-110) | |
| Apricots (makopo) | 90 |
| Tikiti maji, malenge, mikate ya mahindi, zukini | 75 |
| Buns zisizo na tamu | 85 |
| Buns za siagi | 95 |
| Karoti za kuchemsha | 85 |
| Waffles | 75 |
| Glucose | 100 |
| Viazi zilizokaangwa, kukaanga, casserole ya viazi | 95 |
| Wanga | 105 |
| Cracker | 80 |
| Tambi za mchele | 90 |
| Baa yoyote ya chokoleti na chokoleti ya maziwa | 70 |
| Shayiri ya lulu, mtama, semolina | 70 |
| Bia | 110 |
| Donuts | 75 |
| Popcorn | 85 |
| Unga wa ngano | 70 |
| Mkate wa ngano | 90 |
| Viazi zilizochujwa | 80 |
| Sukari | 70 |
| Maji matamu | 70 |
| Toast (mkate mweupe) | 100 |
| Tarehe | 100 |
| Chips | 70 |
Unaweza kupakua meza kamili ili iwe karibu hapa.
