Glycemic Product Index Table

Glycemic index (GI) ndi chizindikiro cha kuwonongedwa kwa chinthu chilichonse chokhala ndi mafuta m'thupi la munthu poyerekeza ndi kuchepa kwa shuga, yemwe mndandanda wawo wa glycemic amawonedwa kuti ndi gawo (GI la glucose = 100 mayunitsi). Kugawaniza mwachangu njira yogwiritsira ntchito, kumakulitsa GI yake.

Chifukwa chake, mdziko lazakudya ndizachikhalidwe kugawa zakudya zonse zopatsa mphamvu m'magulu okhala ndi GI yayikulu, yapakati komanso yotsika. M'malo mwake, zakudya zotsika-GI ndizomwe zimatchedwa zovuta, zopatsa mafuta pang'onopang'ono, ndipo zakudya zamafuta apamwamba ndi zotentha, zopanda mafuta.

Zokonda ziyenera kuperekedwa kwa malonda omwe ali ndi index yotsika ya glycemic.

Zakudya zomanga thupi kuchokera kuzinthu zokhala ndi index yotsika ya glycemic zimasinthidwa kukhala mphamvu mofanana, ndipo timatha kuwononga. Ndipo zopatsa mphamvu zamafuta m'zakudya zokhala ndi index yayikulu ya glycemic, m'malo mwake, zimamweka mwachangu, kotero thupi limatembenuza ena ake kukhala mphamvu, ndikusunga linalo mwa mawonekedwe amafuta.

Kuti tichite bwino kwambiri, tidaona zabwino za malonda aliwonse pamiyeso isanu. Kukwera kwakukulu, nthawi zambiri kumakhala ndi zinthu zanu pamenyu.

Dzina la Zogulitsa	Mlozera wa Glycemic
Zamasamba
Parsley, basil	5
Katsabola	15
Letesi	10
Tomato watsopano	10
Nkhaka zatsopano	20
Zowola anyezi	10
Sipinachi	15
Asparagus	15
Broccoli	10
Zambiri	15
Kabichi watsopano	10
Sauerkraut	15
Kabichi Wotakataka	15
Braul Calowiflower	15
Brussels imamera	15
Leek	15
Bowa wamchere	10
Tsabola wobiriwira	10
Tsabola wofiyira	15
Garlic	30
Kaloti wowotcha	35
Nandolo zatsopano zobiriwira	40
Kubwereketsa mphodza	25
Nyemba zophika	40
Chomera chamasamba	55
Biringanya wa Biringanya	40
Squash caviar	75
Beets yophika	64
Dzungu Yophika	75
Zukini wokazinga	75
Cauliflower wokazinga	35
Maolivi obiriwira	15
Chimanga chophika	70
Maolivi akuda	15
Mbatata yophika	65
Mbatata zosenda	90
Ma fries achi France	95
Mbatata zokazinga	95
Tchipisi ta mbatata	85
Zipatso ndi zipatso
Ndimu	20
Mphesa	22
Rabulosi	30
Maapulo	30
Mabulosi akutchire	25
Sitiroberi wamtchire	25
Blueberries	43
Blueberries	42
Red currant	30
Black currant	15
Cherry maula	25
Lingonberry	25
Apricots	20
Amapichesi	30
Mapeyala	34
Plums	22
Strawberry	32
Malalanje	35
Cherry	22
Makangaza	35
Nectarine	35
Cranberries	45
Kiwi	50
Nyanja yakumwa	30
Chitumbuwa chokoma	25
Ma tangerine	40
Jamu	40
Persimmon	55
Mango	55
Melon	60
Nthochi	60
Mphesa	40
Ananazi	66
Mavwende	72
Zouma	65
Prunes	25
Nkhuyu	35
Ma apricots owuma	30
Madeti	146
Zakudya monga chimanga ndi ufa
Zakudya zamafuta	30
Mafuta a soya opanda mafuta	15
Nthambi	51
Rat oatmeal	40
Phala la barele pamadzi	22
Oatmeal pamadzi	66
Mkaka phala	50
Yophika mpunga osasungunuka	65
Wholemeal pasitala	38
Mkate wopanda kanthu	40
Chofufumitsa chonse	45
Mkate "Borodinsky"	45
Buckwheat phala pamadzi	50
Mkaka oatmeal	60
Durum tirigu pasitala	50
Mkaka phala	65
Phala la mpunga wamkaka	70
Rye-tirigu wa tirigu	65
Zomveka ndi tchizi tchizi	60
Zingwe	60
Mapira phala pamadzi	70
Mpunga phala pamadzi	80
Zikondamoyo zapamwamba zapamwamba	69
Makumbi ndi mbatata	66
Pesa tchizi	60
Chakudya Chopanda Mumapikisano	80
Pasitima yapamwamba	85
Muesli	80
Pie wophika ndi anyezi ndi dzira	88
Pie wokazinga ndi kupanikizana	88
Zobera	74
Wophika cookie	80
Batala bun	88
Hot Galu Bun	92
Tirigu Bagel	103
Zikwangwani	85
Makotoni oyera oyera	100
Mkate Woyera (buledi)	136
Waffles	80
Ma cookie, makeke, makeke	100
Zinthu zamkaka
Skim mkaka	27
Tchizi chamafuta pang'ono	30
Mkaka wa soya	30
Kefir otsika-mafuta	25
Yogurt 1.5% zachilengedwe	35
Tofu tchizi	15
Mkaka wachilengedwe	32
Curd 9% mafuta	30
Yogurt ya zipatso	52
Brynza	-
Feta tchizi	56
Ulemu wopindika	45
Zikondamoyo tchizi	70
Suluguni tchizi	-
Tchizi chokonzedwa	57
Tchizi zovuta	-
Kirimu 10% mafuta	30
Wowawasa kirimu 20% mafuta	56
Ayisikilimu	70
Yofesedwa mkaka ndi shuga	80
Nsomba ndi nsomba zam'nyanja
Yophika cod	-
Pike yophika	-
Khwawa Zowiritsa	-
Nyanja kale	22
Wophika hake	-
Chowiritsa chophika	-
Shirimp	-
Ma oysters owiritsa	-
Tuna mu madzi ake	-
Sudak	-
Flounder	-
Zovunda zophika	-
Yophika nsomba zazinkhanira	5
Yophika mullet	-
Pollock roe	-
Beluga	-
Hering	-
Kusuta fodya	-
Kutentha kwa mafuta a pinki	-
Fry wokazinga	-
Carp yokazinga	-
Sardine yophika	-
Nsomba zowiritsa	-
Red caviar	-
Cold Wosuta Mackerel	-
Zodula nsomba	50
Kusuta fodya	-
Ndodo za nkhanu	40
Cod chiwindi	-
Sardine mu mafuta	-
Mackerel mumafuta	-
Yambiri m'mafuta	-
Sprat m'mafuta	-
Zinthu zopangidwa ndi nyama
Yophika chifuwa cha nkhuku	-
Nyama yophika	-
Mtundu wophika	-
Yophika nyama yopendekera	-
Kalulu wokazinga	-
Impso zopindika	-
Chiwindi cha ng'ombe	50
Lilime la ng'ombe yophika	-
Ng'ombe za ng'ombe	-
Omele	49
Nkhuku yokazinga	-
Nkhumba yokazinga	-
Mwanawankhosa wowiritsa	-
Ng'ombe Stroganoff	56
Nkhumba zodulira	50
Masoseji	28
Soseji yophika	34
Goose	-
Mwanawankhosa	-
Bakha wowotcha	-
Nkhumba yokazinga	-
Mafuta, Mafuta, ndi Msuzi
Msuzi wa soya	20
Ketchup	15
Mpiru	35
Mafuta a azitona	-
Mafuta ophikira	-
Mayonesi	60
Batala	51
Margarine	55
Mafuta a nkhumba	-
Zakumwa
Madzi oyera osakhala ndi kaboni	-
Tiyi wobiriwira (wopanda shuga)	-
Madzi a phwetekere	15
Madzi a karoti	40
Madzi a mphesa (opanda shuga)	48
Madzi apulo (opanda shuga)	40
Madzi a lalanje (shuga aulere)	40
Madzi a chinanazi (opanda shuga)	46
Madzi a mphesa (opanda shuga)	48
Imani vinyo wofiira	44
Vinyo yoyera	44
Kvass	30
Khofi wachilengedwe (wopanda shuga)	52
Cocoa mkaka (wopanda shuga)	40
Madzi pa paketi iliyonse	70
Zipatso zophatikiza (zopanda shuga)	60
Mowa wotsekemera	30
Khofi wanthaka	42
Zakumwa za kaboni	74
Mowa	110
Wuma champagne	46
Gin ndi tonic	-
Mowa	30
Vodka	-
Cognac	-
Zina
Mapuloteni a dzira limodzi	48
Dzira (1 pc)	48
Dzira limodzi	50
Walnuts	15
Hazelnuts	15
Maamondi	25
Pistachios	15
Maponda	20
Mbewu za mpendadzuwa	8
Dzungu Mbewu	25
Coconut	45
Chokoleti chakuda	22
Wokondedwa	90
Amasunga	70
Chokoleti chamkaka	70
Mabau a Chocolate	70
Halva	70
Maswiti a Caramel	80
Marmalade	30
Shuga	70
Pop Pop	85
Shawarma mu mkate wa pita (1 pc.)	70
Hamburger (1 pc)	103
Hotdog (1 pc)	90
mowa	110
masiku	103
mbewu ya cruilla	100
mikate yoyera	100
rutabaga	99
masamba	97
Magulu achi French	95
mbatata zophika	95
ufa wa mpunga	95
Zakudyazi mpunga	92
apricots zamzitini	91
kupanikizana	91
mbatata zosenda	90
wokondedwa	90
pomwepo phala	90
chimanga	85
kaloti owiritsa	85
chimanga cha pop	85
mikate yoyera	85
mkate wa mpunga	85
pomwe mbatata zosenda	83
nyemba zamasamba	80
tchipisi mbatata	80
obera	80
granola ndi mtedza ndi zoumba	80
tapioca	80
mafinya osawerengeka	76
ma donuts	76
chivwende	75
zukini	75
dzungu	75
mkate wautali wazitali	75
pansi mikate yophikira	74
tirigu bagel	72
mapira	71
mbatata yophika	70
Coca-Cola, zodabwitsa, sprite	70
wowuma mbatata, chimanga	70
chimanga chophika	70
marmalade, shuga kupanikizana	70
Mars, Snickers (Ma Baa)	70
nsabwe, ravioli	70
mpiru	70
mpunga oyera oyera	70
shuga (sucrose)	70
tchipisi tchipisi mu shuga	70
chokoleti cha mkaka	70
makeke abwino	69
ufa wa tirigu	69
chiphokoso	67
chinanazi	66
kirimu ndi ufa wa tirigu	66
muesli swiss	66
nthawi yomweyo oatmeal	66
msuzi wobiriwira wobiriwira	66
nthochi	65
vwende	65
mbatata yophika jekete	65
zamasamba zamzitini	65
wamkulu	65
semolina	65
mabasiketi a zipatso zamchenga	65
mandimu a lalanje, okonzeka	65
buledi wakuda	65
zoumba	64
pasitala ndi tchizi	64
ma cookie apafupipafupi	64
kachiromboka	64
msuzi wakuda nyemba	64
keke yofikira	63
namera tirigu	63
zikondamoyo za tirigu	62
twix	62
ma hamburger buns	61
pizza ndi tomato ndi tchizi	60
mpunga woyera	60
msuzi wachikasu a pea puree	60
chimanga chokoma	59
ma pie	59
papaya	58
pita arab	57
mpunga wamtchire	57
mango	55
makeke amphaka	55
makeke amafuta	55
saladi wa zipatso ndi kirimu wokwapulidwa	55
tarot	54
majeremusi oyenda	53
yogathi yabwino	52
ayisikilimu	52
msuzi wa phwetekere	52
chinangwa	51
bulwheat	50
mbatata (mbatata)	50
kiwi	50
mpunga wa bulauni	50
spaghetti pasitala	50
tortellini ndi tchizi	50
zikondamoyo za buckwheat	50
sherbet	50
oatmeal	49
amylose	48
bulgur	48
nandolo zobiriwira, zamzitini	48
madzi a mphesa, shuga wopanda	48
msuzi wa mphesa, shuga wopanda	48
buledi wa zipatso	47
lactose	46
M & Ms	46
chinanazi madzi, shuga wopanda	46
mkate wa chinangwa	45
mapeyala zamzitini	44
msuzi wosenda	44
nyemba zachikuda	42
zamzitini tini zamatchi	41
mphesa	40
nandolo zobiriwira, zatsopano	40
nyama yam'mayi (phala la chimanga)	40
mwatsopano wokhathamira madzi a lalanje, shuga wopanda	40
apulo msuzi, shuga wopanda	40
nyemba zoyera	40
buledi wa tirigu, mkate wa rye	40
dzungu mkate	40
ndodo za nsomba	38
wholemeal spaghetti	38
msuzi wa nyemba za lima	36
malalanje	35
Chinese vermicelli	35
nandolo zobiriwira, zowuma	35
nkhuyu	35
yogati yachilengedwe	35
yogati yopanda mafuta	35
quinoa	35
ma apricots owuma	35
chimanga	35
kaloti wosaphika	35
soya mkaka ayisikilimu	35
mapeyala	34
nthangala za rye	34
mkaka wa chokoleti	34
batala la pean	32
sitiroberi	32
mkaka wonse	32
nyemba za lima	32
nthochi zobiriwira	30
nyemba zakuda	30
tandera tand	30
mabulosi marmalade popanda shuga, kupanikizana popanda shuga	30
2% mkaka	30
mkaka wa soya	30
mapichesi	30
maapulo	30
masoseji	28
skim mkaka	27
mphodza zofiira	25
chitumbuwa	22
nandolo zachikasu	22
zipatso zamphesa	22
barele	22
plums	22
soya zamzitini	22
mphodza zobiriwira	22
chokoleti chakuda (70% cocoa)	22
ma apricots atsopano	20
mtedza	20
soya owuma	20
fructose	20
mpunga	19
walnuts	15
biringanya	10
broccoli	10
bowa	10
tsabola wobiriwira	10
mexican cactus	10
kabichi	10
uta	10
tomato	10
tsamba letesi	10
letesi	10
adyo	10
mpendadzuwa	8