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 |
Kirim mai tsami 20% mai | 55 | |
Nama da kifi | Kifin yankakke | 50 |
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 |
Kuna iya saukar da cikakken maƙunsar bayanai don koyaushe ku sami damar amfani da shi anan.