Idan kuna cin abinci daidai, da kyau, ko kuma aƙalla kuyi ƙoƙari don shi, tabbas kun ji game da glycemic index. Yanzu wannan alamar tana da mahimmanci kamar abun cikin kalori na jita-jita, da kayan aikinta BZHU. Abincin da ke da ƙananan glycemic index a cikin hanyar tebur zai taimaka muku mafi kyau bincika hanyar abincin da za ku zaɓa don abincinku. Tabbas, wannan baya nufin cewa waɗannan abincin kawai ake buƙata. Amma masana ilimin abinci mai gina jiki suna hana yawan abinci mai girma na GI.
| Jerin kayan masarufi | GI | Kalori cikin 100 g |
|---|---|---|
| Samfurin burodi, gari da hatsi | ||
| Rye burodi | 50 | 200 |
| Rye bran burodi | 45 | 175 |
| Gurasar hatsi duka (ba a ƙara gari ba) | 40 | 300 |
| Cikakken hatsi | 45 | 295 |
| Rye burodi | 45 | |
| Oat gari | 45 | |
| Rye gari | 40 | 298 |
| Fulawar fulawa | 35 | 270 |
| Buckwheat gari | 50 | 353 |
| Quinoa gari | 40 | 368 |
| Buckwheat | 40 | 308 |
| Brown shinkafa | 50 | 111 |
| Basmati shinkafar da ba a kwance ba | 45 | 90 |
| Hatsi | 40 | 342 |
| Bulgur cikakke | 45 | 335 |
| Nama da abincin teku | ||
| Alade | 0 | 316 |
| Naman sa | 0 | 187 |
| Kaza | 0 | 165 |
| Kayan naman alade | 50 | 349 |
| Alayen alade | 28 | 324 |
| Alade tsiran alade | 50 | Har zuwa 420 dangane da iri-iri |
| Naman alade tsiran alade | 34 | 316 |
| Kowane irin kifi | 0 | Daga 75 zuwa 150 dangane da iri-iri |
| Kifin yankakke | 0 | 168 |
| Kaguwa sanduna | 40 | 94 |
| Ruwan teku | 0 | 5 |
| Gishiri mai madara | ||
| Madarar madara | 27 | 31 |
| Cuku mai ƙananan kitse | 0 | 88 |
| Cuku gida 9% mai | 0 | 185 |
| Yoghurt ba tare da ƙari ba | 35 | 47 |
| Kefir mara nauyi | 0 | 30 |
| Kirim mai tsami 20% | 0 | 204 |
| Kirim 10% | 30 | 118 |
| Chees Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Hard cuku | 0 | Daga 360 zuwa 400 ya dogara da iri-iri |
| Fats, biredi | ||
| Butter | 0 | 748 |
| Duk nau'ikan mai na kayan lambu | 0 | 500 zuwa 900 kcal |
| Kitse | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Waken soya | 20 | 12 |
| Ketchup | 15 | 90 |
| Kayan lambu | ||
| Broccoli | 10 | 27 |
| Farin kabeji | 10 | 25 |
| Farin kabeji | 15 | 29 |
| Albasa | 10 | 48 |
| Zaitun | 15 | 361 |
| Karas | 35 | 35 |
| Kokwamba | 20 | 13 |
| Zaitun | 15 | 125 |
| Barkono mai kararrawa | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Salatin ganye | 10 | 17 |
| Seleri | 10 | 15 |
| Tumatir | 10 | 23 |
| Tafarnuwa | 30 | 149 |
| Alayyafo | 15 | 23 |
| Soyayyen namomin kaza | 15 | 22 |
| 'Ya'yan itãcen marmari da' ya'yan itãcen marmari | ||
| Apricot | 20 | 40 |
| Quince | 35 | 56 |
| Cherry plum | 27 | 27 |
| Lemu mai zaki | 35 | 39 |
| Inabi | 40 | 64 |
| Cherry | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Garehul | 22 | 35 |
| Pear | 34 | 42 |
| Kiwi | 50 | 49 |
| Kwakwa | 45 | 354 |
| Strawberry | 32 | 32 |
| Lemun tsami | 25 | 29 |
| Mangwaro | 55 | 67 |
| Mandarin | 40 | 38 |
| Rasberi | 30 | 39 |
| Peach | 30 | 42 |
| Pomelo | 25 | 38 |
| Plum | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Cherries | 25 | 50 |
| Prunes | 25 | 242 |
| Tuffa | 30 | 44 |
| Kwayoyi, kayan lambu | ||
| Gyada | 15 | 710 |
| Gyada | 20 | 612 |
| Cashew kwaya | 15 | |
| Almond | 25 | 648 |
| Hazelnut | 0 | 700 |
| Pine kwayoyi | 15 | 673 |
| 'Ya'yan kabewa | 25 | 556 |
| Peas | 35 | 81 |
| Lentils | 25 | 116 |
| Wake | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Wake | 30 | 347 |
| Sesame | 35 | 572 |
| Quinoa | 35 | 368 |
| Soya tofu cuku | 15 | 76 |
| Madarar waken soya | 30 | 54 |
| Hummus | 25 | 166 |
| Peas na gwangwani | 45 | 58 |
| Gyada man gyada | 32 | 884 |
| Abin sha | ||
| Ruwan tumatir | 15 | 18 |
| Shayi | 0 | |
| Kofi ba tare da madara da sukari ba | 52 | 1 |
| Koko tare da madara | 40 | 64 |
| Kvass | 30 | 20 |
| Gishirin farin giya | 0 | 66 |
| Dry jan giya | 44 | 68 |
| Giyar zaki | 30 | 170 |
Zaka iya sauke cikakken tebur tare da GI da adadin kuzari anan.
