Table ɗin Gilashin Glycemic

Indexididdigar glycemic index (GI) alama ce ta ƙimar lalacewa na kowane samfurin da ke kunshe da ƙwayar carbohydrate a cikin jikin mutum idan aka kwatanta da ƙin karuwar glucose, wanda aka ɗauki glycemic index a matsayin tunani (GI na glucose = raka'a 100). Lokacin da sauri aiwatar da samfurin, shine mafi girman GI.

Don haka, a cikin duniyar abincin abinci yana da al'ada a rarraba duk samfuran carbohydrate zuwa ƙungiyoyi tare da babban, matsakaici da ƙarancin GI. A zahiri, ƙananan abinci na GI sune abubuwan da ake kira hadaddun, jinkirin carbohydrates, kuma abinci mai girma-GI yana da sauri, carbohydrates mara lahani.

Ya kamata a zaɓi fifiko ga samfuran samfuran ƙaramin glycemic index.

Carbohydrates daga samfura tare da ƙananan glycemic index ana canzawa zuwa makamashi a ko'ina, kuma muna sarrafa ciyarwa. Kuma carbohydrates daga abinci tare da babban glycemic index, akasin haka, suna sha da sauri, saboda haka jiki yana canza wasu daga cikinsu zuwa makamashi, kuma yana adana ɗayan a cikin nau'i na mai.

Don mafi dacewa, mun ƙididdige amfanin kowace samfuri akan sikelin maki biyar. Mafi girman darajar, mafi yawan lokuta sun hada da irin wadannan samfuran a cikin menu.

Sunan samfurin	Manuniyar Glycemic
Kayan lambu
Faski, Basil	5
Dill	15
Leaf ganye	10
Tumatir Fresh	10
Fresh cucumbers	20
Albarkatun albasa	10
Alayyafo	15
Bishiyar asparagus	15
Broccoli	10
Radish	15
Fresh kabeji	10
Sauerkraut	15
Braised Kabeji	15
Braised farin kabeji	15
Brussels tsiro	15
Leek	15
Salatin namomin kaza	10
Ganyen barkono	10
Ruwan barkono	15
Tafarnuwa	30
Raw karas	35
Asashir masu kyau	40
Boiled lentil	25
Tafasa wake	40
Kayan lambu stew	55
Caviar ƙwai	40
Squash caviar	75
Boiled beets	64
Gasa Suman	75
Soyayyen zucchini	75
Soyayyen farin kabeji	35
Man zaitun	15
Boiled masara	70
Zaituni masu baƙi	15
Boiled dankali	65
Dankali dankali	90
Kayan Faransa	95
Soyayyen dankali	95
Chipsan Dankali	85
'Ya'yan itãcen marmari da berries
Lemun tsami	20
Inabi	22
Rasberi	30
A apples	30
Blackberry	25
Bishiyar daji	25
Kwayabayoyi	43
Kwayabayoyi	42
Red currant	30
Black Currant	15
Plwararriyar Cherrywalwa	25
Lingonberry	25
Apricots	20
Peaches	30
Pears	34
Tashoshin ruwa	22
Bishiyoyi	32
Manya	35
Cherries	22
Rumman	35
Nectarine	35
Cranberries	45
Kiwi	50
Buckthorn teku	30
Ceri mai zaki	25
Tangerines	40
Guzberi	40
Persimmon	55
Mango	55
Melon	60
Ayaba	60
Inabi	40
Abarba	66
Kankana	72
Raisins	65
Turawa	25
Figs	35
Apricots da aka bushe	30
Kwanaki	146
Cereals da kayan abinci na gari
Fiber mai cin abinci	30
Skimmed soya gari	15
Bran	51
Raw oatmeal	40
Farar shinkafa a kan ruwa	22
Oatmeal akan ruwa	66
Farar shinkafa	50
Boiled shinkafa ba a sarrafa ba	65
Taliya tukunya	38
Gurasar abinci	40
Gurasar hatsi gaba daya	45
Gurasa "Borodino"	45
Buckwheat porridge a kan ruwa	50
Milk oatmeal	60
Taliya Durum alkama	50
Farar shinkafa	65
Madarar shinkafa madara	70
Rye-alkama gurasa	65
Dumplings tare da gida cuku	60
Dumplings	60
Ganyen gyada a kan ruwa	70
Farar shinkafa a kan ruwa	80
Manya-manyan guraben gari	69
Dumplings tare da dankali	66
Pizza cuku	60
Gurasar abinci ta gari	80
Batun taliya	85
Muesli	80
Kek tare da albasa da kwai	88
Soyayyen kek tare da matsawa	88
Masu fasa	74
Kuki	80
Butter bun	88
Dog Bun mai zafi	92
Bagel Alkama	103
Masara flakes	85
Soyayyen farin croutons	100
Farar burodi (Burodi)	136
Waffles	80
Kukis, kek, da wuri	100
Kayayyakin madara
Madara Skim	27
Cuku mai ƙarancin mai	30
Soya madara	30
Kefir nonfat	25
Yogurt 1.5% na halitta	35
Fuan Tofu	15
Madara ta zahiri	32
Mai 9% mai	30
'Ya'yan itace yogurt	52
Brynza	-
Feta cuku	56
Taro	45
Cake gida cuku	70
Suluguni cuku	-
Cuku da aka sarrafa	57
Cheeses masu wuya	-
Cream 10% mai	30
Kirim mai tsami 20% mai	56
Ice cream	70
Guda madara tare da sukari	80
Kifi da abincin teku
Boiled kwasfa	-
Boiled pike	-
Bobs Crabs	-
Tekun Kale	22
Boiled hake	-
Boiled kifi	-
Shrimp	-
Boiled kawa	-
Tuna a cikin ruwan ta	-
Kwatsam	-
Jirgin ruwa	-
Boiled squids	-
Boiled crayfish	5
Tafasa mullet	-
Pollock roe	-
Beluga	-
Kanta	-
Kyaftin kwakwa	-
Kyafaffen kifi mai ruwan hoda	-
Perch ɗin da aka soyayyen	-
Soyayyen kifin	-
Boiled sardine	-
Salatin kifin	-
Red caviar	-
Cold Kyafaffen Mackerel	-
Kifi cutlets	50
Kyafaffen eel	-
Cars sanduna	40
Cutar hanta	-
Sardine cikin mai	-
Mackerel a mai	-
Saury a cikin mai	-
Sprats a cikin mai	-
Kayan abinci
Boiled kaji	-
Boiled naman maroƙi	-
Boiled turkey	-
Tafasa naman naman alade	-
Zaman soyayyen zomo	-
Kodan ajiyar zuciya	-
Cutar naman sa	50
Boiled naman sa	-
Kwakwalwar naman sa	-
Omelet	49
Kayan soyayyen	-
Ganyen alade	-
Boiled rago	-
Nama Nama	56
Abincin alade	50
Sausages	28
Tsiran alade	34
Goose	-
Dan rago	-
Gasa duck	-
Alade mai soyayyen	-
Kayan, Kayan, Da Sauyi
Soya miya	20
Ketchup	15
Mustard	35
Man zaitun	-
Kayan lambu	-
Ma mayonnaise	60
Butter	51
Margarine	55
Naman alade	-
Abin sha
Tsabtataccen ruwa mara ruwa	-
Ganyen shayi (sukari kyauta)	-
Ruwan tumatir	15
Ruwan karas	40
Ruwan innabi	48
Ruwan apple (sukari kyauta)	40
Orange ruwan 'ya'yan itace (sugar free)	40
Ruwan abarba	46
Ruwan innabi (sukari kyauta)	48
Dry jan giya	44
Dry farin giya	44
Kvass	30
Kawa na ainihi (free sugar)	52
Koko a cikin madara (free sugar)	40
Ruwan 'ya'yan itace a kowace shirya	70
'Ya'yan itãcen marmari	60
Ruwan zaki	30
Kofi na ƙasa	42
Shaye-shayen Kaya	74
Giya	110
Kulle bushewa	46
Gin da tonic	-
Liquor	30
Vodka	-
Cognac	-
Sauran
Sinadarin kwai daya	48
Kwai (1 pc)	48
Lkaya gwaiduwa ɗaya	50
Walnuts	15
Hazelnuts	15
Allam	25
Pistachios	15
Gyada	20
Sunflower	8
Suman Tsaba	25
Kwakwa	45
Cakulan duhu	22
.An zuma	90
Yana kiyayewa	70
Cakulan cakulan	70
Kayan cakulan	70
Halva	70
Caramel alewa	80
Marmalade	30
Sukari	70
Kirki	85
Shawarma a cikin burodi na biredi (1 pc.)	70
Hamburger (1 pc)	103
Karatunk (1 pc)	90
giya	110
kwanakin	103
tortilla masara	100
farin gurasa	100
rutabaga	99
kashi	97
Gwanan Faransa	95
dankalin gasa	95
garin shinkafa	95
noodles shinkafa	92
gwangwani apricots	91
murtsunguwa jam	91
mashed dankali	90
zuma	90
shinkafar shinkafa nan take	90
masara flakes	85
Boiled karas	85
pop masara	85
farin burodi	85
burodin shinkafa	85
dankalin mashin nan da nan	83
wake	80
dankalin turawa, kwakwalwan kwamfuta	80
masu fasa	80
granola tare da kwayoyi da zabibi	80
tapioca	80
wawat ɗinda babu	76
donuts	76
kankana	75
zucchini	75
kabewa	75
burodin Faransawa mai dorewa	75
Gasar cin abinci a ƙasa	74
alkama bagel	72
gero	71
Boiled dankali	70
Coca-Cola, fantasy, rubutawa	70
sitaci dankalin turawa, masara	70
Boyayyen masara	70
marmalade, jam	70
Mars, Snickers (Bars)	70
duddugun ruwa, ravioli	70
turnip	70
steamed farin shinkafa	70
sukari (sukari)	70
chipsan itacen 'ya'yan itace a cikin sukari	70
madara cakulan	70
sabo da wuri	69
alkama gari	69
m	67
abarba	66
kirim tare da garin alkama	66
muesli swiss	66
oatmeal nan da nan	66
mashed kore fis miya	66
ayaba	65
guna	65
dankali da aka dafa-jaket	65
kayan gwangwani	65
couscous	65
Semolina	65
kwandunan 'ya'yan itace	65
ruwan lemu, a shirye	65
burodin baki	65
raisins	64
taliya tare da cuku	64
cookies mai gajeren zango	64
gwoza	64
baki wake puree miya	64
soso cake	63
alkama ta tsiro	63
alkama garin alkama	62
twix	62
hamburger buns	61
pizza tare da tumatir da cuku	60
farin shinkafa	60
yellow pea puree miya	60
gwangwani masara mai dadi	59
pies	59
gwanda	58
pita arab	57
shinkafar daji	57
mangoro	55
kukis na oatmeal	55
man shanu	55
salatin 'ya'yan itace da cream Amma Yesu bai guje	55
tarot	54
gerkesal flakes	53
yogurt mai dadi	52
ice cream	52
miyan tumatir	52
bran	51
buckwheat	50
dankalin hausa (dankalin hausa)	50
kiwi	50
launin ruwan kasa shinkafa	50
taliya taliya	50
tortellini tare da cuku	50
burodin burodin buckwheat	50
sherbet	50
oatmeal	49
amylose	48
bulgur	48
Peas, gwangwani	48
ruwan innabi, mara nauyi	48
ruwan 'ya'yan innabi, mara nauyi	48
gurasar 'ya'yan itace	47
lactose	46
M & Ms	46
ruwan abarba	46
burodin burodi	45
gwangwani pears	44
lentil miya	44
wake masu launin	42
gwangwani turkish Peas	41
innabi	40
kore Peas, sabo	40
mamalyga (shinkafa na masara)	40
ruwan 'ya'yan itace orange a cikakke, mai sukari kyauta	40
ruwan 'ya'yan itace apple, sukari kyauta	40
farin wake	40
burodin alkama, hatsin rai	40
Gwanin kabewa	40
kifi sandunansu	38
wholesaal spaghetti	38
lima wake miya	36
lemu	35
Magamin hausa	35
Peas kore, bushe	35
ɓaure	35
yogurt na halitta	35
yogurt-free mai	35
quinoa	35
bushe apricots	35
masara	35
raw karas	35
madara mai kankara	35
pears	34
hatsin rai tsaba	34
cakulan madara	34
gyada	32
strawberries	32
duk madara	32
wake lima	32
kore ayaba	30
bakin wake	30
gyada na turkish	30
Berry marmalade ba tare da sukari, jam ba tare da sukari ba	30
Kashi 2 na madara	30
madarar soya	30
peach	30
apples	30
sausages	28
skim madara	27
ja lentil	25
ceri	22
launin rawaya	22
innabi	22
sha'ir	22
plums	22
gwangwani waken soya	22
lentil kore	22
baki cakulan (70% koko)	22
sabo ne apricots	20
gyada	20
bushe waken soya	20
fructose	20
buhun shinkafa	19
walnuts	15
kwai	10
broccoli	10
namomin kaza	10
barkono kore	10
mexican cactus	10
kabeji	10
durƙusa	10
tumatir	10
ganye letas	10
letas	10
tafarnuwa	10
sunflower tsaba	8

A yau mun fitar da irin wannan abu a matsayin ma'aunin ma'anar glycemic index. Na tabbata cewa a yanzu zaku mai da hankali sosai ga carbohydrates da aka cinye, wanda, bi da bi, zai nuna tasiri ga haɓaka sifofin ku.

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