Glycemic index of 'ya'yan itatuwa, kayan lambu,' ya'yan itace: cikakken tebur * Gicciye

Kamar yadda kuka sani, alamar glycemic alama ce ta dangi wanda ke nuna yadda carbohydrates a cikin abinci ke shafar canjin matakan sukarin jini. Carbohydrates da ke da ƙananan GI (har zuwa 55) suna sha kuma suna sha a hankali, sakamakon haka suna haifar da ƙarami da ƙarancin ƙarfi cikin matakan glucose. Tabbas, wannan alamar tana shafar ƙimar insulin.

Kuskure ne a yi tunanin cewa GI yana da muhimmanci ne kawai ga masu ciwon suga. A zahiri, wannan alamar yanzu tana da mahimmanci ga yawancin yan wasa waɗanda ke lura da abincin su. Abin da ya sa ke da mahimmanci sanin ba kawai samfurin KBZhU ba, har ma da GI. Koda lokacin kayan lambu ne, 'ya'yan itatuwa ko' ya'yan itacen berry, waɗanda an riga an yi la'akari da su lafiyayyu kuma daidai abinci. Tebur na alamun glycemic na 'ya'yan itatuwa, kayan lambu da' ya'yan itace zasu taimaka fahimtar wannan batun.

Sunan samfurin	Alamar Glycemic
Apricots na gwangwani	91
Fresh apricots	20
Abubuwan busasshen apricots	30
Cherry plum	25
Abarba	65
Orange ba tare da kwasfa ba	40
Lemu	35
Kankana	70
Kwai caviar	40
Kwai	10
Ayaba	60
Ayaba kore ce	30
Farin currant	30
Fodder wake	80
Baƙin wake	30
Broccoli	10
Lingonberry	43
Swede	99
Brussels ta tsiro	15
Inabi	44
Fure inabi	60
Inabi Isabella	65
Inabi na Kish-mish	69
Inabi ja	69
Black inabi	63
Cherry	49
Cherries	25
Blueberry	42
Fashewar wake da launin rawaya	22
Green Peas, bushe	35
Koren wake	35
Green Peas, gwangwani	48
Koren wake, sabo ne	40
Peas na Turkiyya	30
Gwangwani na turkish na gwangwani	41
Garnet	35
Ruman pomegranate	30
Garehul	22
Apean itacen inabi ba tare da bawo ba	25
Namomin kaza	10
Salted namomin kaza	10
Pear	33
Kabewa	65
Guna ba tare da kwasfa ba	45
Blackberry	25
Soyayyen dankali	95
Koren wake	40
Ganyen barkono	10
Ganye (faski, dill, letas, zobo)	0-15
Strawberry	34
Hatsi hatsi, germinated	63
Hatsin hatsin, ya tsiro	34
Zabibi	65
Siffa	35
Irga	45
Zucchini	75
Soyayyen zucchini	75
Achedunƙun ɓarna	15
Caviar squash	75
Cactus na Mexico	10
Farin kabeji	15
Farar kabejin stew	15
Sauerkraut	15
Fresh kabeji	10
Farin kabeji	30
Boiled farin kabeji	15
Dankali (nan take)	70
Boiled dankali	65
Soyayyen dankalin turawa	95
Boiled dankalin turawa a yunifom	65
Gasa dankali	98
Dankali mai zaki (dankalin hausa)	50
Soyayyen Faransa	95
Mashed dankali	90
Dankalin turawa	85
Kiwi	50
Strawberry	32
Cranberry	20
Kwakwa	45
Kayan lambu na gwangwani	65
Red Ribes	30
Guzberi	40
Masara (dukan hatsi)	70
Dafaffen masara	70
Gwangwani masara mai zaki	59
Masassarar masara	85
Abubuwan busasshen apricots	30
Lemun tsami	20
Green albasa (gashin tsuntsu)	15
Albasa	15
Danyen albasa	10
Leek	15
Rasberi	30
Rasberi (puree)	39
Mangwaro	55
Tangerines	40
Pearamar peas	35
Dafaffen karas	85
Raw karas	35
Cloudberry	40
Ruwan teku	22
Nectarine	35
Tekun buckthorn	30
Tekun buckthorn	52
Fresh kokwamba	20
Gwanda	58
Farsip	97
Ganyen barkono	10
Red barkono	15
Barkono mai dadi	15
Faski, Basil	5
Tumatir	10
Radish	15
Turnip	15
Rowan ja	50
Rowan baki	55
Salatin ganye	10
Salatin 'ya'yan itace tare da kirim mai kirim	55
Letas	10
Gwoza	70
Boiled beets	64
Plum	22
Dankakken plum	25
Red plums	25
Red currants	30
Red currants	35
Black currant	15
Black currant	38
Wake wake	15
Waken soya, gwangwani	22
Waken soya, bushe	20
Bishiyar asparagus	15
Koren wake	30
Peas mai bushe	35
Bushe bushe, wake	30-40
Kabewa	75
Gasa kabewa	75
Dill	15
Wake	30
Farar wake	40
Dafaffen wake	40
Lima wake	32
Koren wake	30
Kala kala	42
Kwanan wata	103
Persimmon	55
Soyayyen farin kabeji	35
Braised farin kabeji	15
Cherries	25
Cherries	50
Blueberry	28
Prunes	25
Baƙin wake	30
Tafarnuwa	10
Koren lentil	22
Lentils ja	25
Dahuwa dafaffe	25
Mulberry	51
Rosehip	109
Alayyafo	15
Tuffa	30