Abincin Glycemic na abinci don masu ciwon sukari: cikakken tebur * Gicciye

Bugu da kari, domin kada a ci abincin da ba ya dauke da sikari, masu ciwon suga kuma suna sa ido kan jerin abinci. Tabbas, wannan ba abin mamaki bane, saboda wannan alamun yana da alaƙa kai tsaye da sakin sukari a cikin jini. Zai fi sauƙi a yi la'akari da wannan mai nuna alama idan akwai teburin glycemic index na abinci don masu ciwon sukari a hannu. Don saukakawa, an raba su ba kawai ta hanyar rarrabuwa da fihirisa na GI ba, har ma "ta girman": daga sama zuwa ƙasa.

Rabawa	Suna	Alamar GI
Babban Abincin Abincin Glycemic Index (70-100)
Sweets	Masassarar masara	85
	Gwanon popcorn	85
	Muesli tare da zabibi da goro	80
	Waffles mara dadi	75
	Madara cakulan	70
	Abincin Carbonated	70
Gurasa da kayan kullu	Farin gurasa	100
	Gurasa mai zaki	95
	Gurasar Kyakkyawan Gluten	90
	Hamburger yayi	85
	Cracker	80
	Donuts	76
	Baguette	75
	Croissant	70
Abubuwan Sugar	Glucose	100
	Farin suga	70
	Brown sukari	70
Hatsi da jita-jita daga gare su	Farar shinkafa	90
	Ruwan madara shinkafa	85
	Madarar shinkafar alawar	80
	Gero	71
	Alkama mai laushi vermicelli	70
	Lu'ulu'u	70
	Couscous	70
	Semolina	70
'Ya'yan itãcen marmari	Kwanan wata	110
	Blueberry	99
	Abun fure	91
	Kankana	74
Kayan lambu	Gasa dankali	95
	Soyayyen dankalin turawa	95
	Dankalin turawa	95
	Dafaffen karas	85
	Mashed dankali	83
	Kabewa	75
Tebur na abinci tare da matsakaicin glycemic index (50-69)
Sweets	Jam	65
	Marmalade	65
	Marshmallow	65
	Zabibi	65
	Maple syrup	65
	Sorbet	65
	Ice cream (tare da ƙara sukari)	60
	Gurasar gajere	55
Gurasa da kullu da kayayyakin alkama	Garin alkama	69
	Bakar yisti	65
	Rye da dukan burodin hatsi	65
	Pancakes	63
	Pizza "Margarita"	61
	Lasagna	60
	Bututun Larabci	57
	Spaghetti	55
'Ya'yan itãcen marmari	Sabon abarba	66
	Abarba gwangwani	65
	Ayaba	60
	Kabewa	60
	Gwanda sabo	59
	Peaches na Gwangwani	55
	Mangwaro	50
	Persimmon	50
	Kiwi	50
Hatsi da hatsi	Hatsi nan take	66
	Muesli tare da sukari	65
	Dogon hatsi	60
	Oatmeal	60
	Bulgur	50
Abin sha	Ruwan lemu	65
	'Ya'yan itãcen bushe bushe	59
	Ruwan Inabi (Sugar Kyauta)	53
	Ruwan Cranberry (ba sukari)	50
	Ruwan Abarba Ba Da Sugar	50
	Ruwan Apple (ba sukari)	50
	Gurasa gwoza	65
Kayan lambu	Dankalin jaket	65
	Dankali mai zaki	64
	Kayan lambu na gwangwani	64
	Pear ƙasa	50
Sauces	Mayonnaise na masana'antu	60
	Ketchup	55
	Mustard	55
Kayan madara	Butter	55
Kayan madara	Kirim mai tsami 20% mai	55
Nama da kifi	Kifin yankakke	50
Nama da kifi	Soyayyen naman sa	50
Teburin Abincin GI mara nauyi (0-49)
'Ya'yan itãcen marmari	Cranberry	47
	Inabi	44
	Abubuwan busasshen apricots, Prunes	40
	Apple, lemu, kwata-kwata	35
	Rumman, peach	34
	Apricot, ɗan itacen inabi, pear, nectarine, tanjarin	34
	Blackberry	29
	Cherries, raspberries, jan currants	23
	Strawberry daji-strawberry	20
Kayan lambu	Gwangwani koren wake	45
	Chickpeas, busasshiyar tumatir, koren wake	35
	Wake	34
	Gwarzayen wake, wake wake, tafarnuwa, karas, gwoza, doya mai launin rawaya	30
	Green lentils, wake na zinariya, 'ya'yan kabewa	25
	Artichoke, eggplant	20
	Broccoli, kabeji, Brussels sprouts, farin kabeji, barkono, kokwamba,	15
	Salatin ganye	9
	Faski, basil, vanillin, kirfa, oregano	5
Hatsi	Brown shinkafa	45
	Buckwheat	40
	Shinkafa (baƙi)	35
Kayan madara	Curd	45
	Yogurt mara kyau mara kyau	35
	Cream 10% mai	30
	Cuku mai ba da kitse	30
	Madara	30
	Kefir mara nauyi	25
Gurasa da kayayyakin alkama	Gurasar gurasa cikakke	45
	Al taliya mai dahuwa	40
	Noodles na kasar Sin da vermicelli	35
Abin sha	Ruwan apean itacen inabi (Sugar Kyauta)	45
	Ruwan karas (ba sukari)	40
	Compote (ba da sukari)	34
	Ruwan tumatir	33
Sweets	Ice cream din Fructose	35
	Jam (ba da sukari)	30
	Cakulan mai ɗaci (sama da kashi 70% koko)	30
	Man gyada (Ba a Sake Sugar)	20