Mndandanda wamagulu azakudya za odwala matenda ashuga: tebulo lathunthu * Crossfit

Kuphatikiza apo, kuti asadye zakudya zomwe mulibe shuga, odwala matenda ashuga amayang'ananso mndandanda wazakudya za glycemic. Inde, izi sizosadabwitsa, chifukwa chizindikiro ichi chimakhudzana mwachindunji ndi kumasulidwa kwa shuga m'magazi. Ndikosavuta kuganizira chizindikirochi ngati pali tebulo la glycemic index la zakudya za odwala matenda ashuga omwe ali pafupi. Kuti zitheke, amagawidwa osati kokha ndi gulu ndi index ya GI, komanso "ndi kukula": kuchokera kumtunda mpaka kutsika.

Gulu	Dzina	Chizindikiro cha GI
Mkulu Glycemic Index Chakudya Table (70-100)
Maswiti	Chimanga	85
	Popcorn wokoma	85
	Muesli ndi zoumba ndi mtedza	80
	Mafinya osasakaniza	75
	Chokoleti cha mkaka	70
	Zakumwa zama kaboni	70
Mkate ndi zopangidwa ndi mtanda	Mkate woyera	100
	Chofufumitsa chokoma	95
	Mkate Waulere Wa Gluten	90
	Hamburger amapita	85
	Cracker	80
	Donuts	76
	Zamgululi	75
	Wachisoni	70
Zotsatira za shuga	Shuga	100
	Shuga woyera	70
	Shuga wofiirira	70
Mbewu ndi mbale zopangidwa kuchokera kwa iwo	Mpunga woyera	90
	Mkaka wa mpunga pudding	85
	Mkaka phala phala	80
	Mapira	71
	Tirigu wofewa vermicelli	70
	Ngale ya barele	70
	Msuwani	70
	Semolina	70
Zipatso	Madeti	110
	Mabulosi abulu	99
	Apurikoti	91
	Chivwende	74
Masamba	Mbatata zophika	95
	Mbatata yokazinga	95
	Mbatata casserole	95
	Kaloti wophika	85
	Mbatata yosenda	83
	Dzungu	75
Tebulo la zakudya zomwe zimakhala ndi glycemic index (50-69)
Maswiti	Kupanikizana	65
	Marmalade	65
	Marshmallow	65
	Zoumba	65
	Mazira a mapulo	65
	Zosokoneza	65
	Ayisikilimu (ndi shuga wowonjezera)	60
	Mphindi yochepa	55
Mkate ndi mtanda ndi zopangidwa ndi tirigu	Tirigu ufa	69
	Mkate wa yisiti wakuda	65
	Rye ndi mkate wonse wa tirigu	65
	Zikondamoyo	63
	Pizza "Margarita"	61
	Lasagna	60
	Pita wachiarabu	57
	Spaghetti	55
Zipatso	Chinanazi chatsopano	66
	Chinanazi chamzitini	65
	Nthochi	60
	Vwende	60
	Papaya watsopano	59
	Mapichesi Amzitini	55
	mango	50
	Persimmon	50
	kiwi	50
Mbewu ndi chimanga	Oatmeal wamphindi	66
	Muesli ndi shuga	65
	Mpunga wautali wa tirigu	60
	Phalaphala	60
	Bulgur	50
Zakumwa	msuzi wamalalanje	65
	Zipatso zouma compote	59
	Madzi amphesa (opanda shuga)	53
	Msuzi wa Cranberry (Wopanda Shuga)	50
	Msuzi wa chinanazi wopanda shuga	50
	Msuzi wa Apple (wopanda shuga)	50
	Beet wodulidwa	65
Masamba	Mbatata ya jekete	65
	Mbatata	64
	Zomera zamzitini	64
	Peyala yadothi	50
Msuzi	Industrial mayonesi	60
	Ketchup	55
	Mpiru	55
Zogulitsa mkaka	Batala	55
Zogulitsa mkaka	Kirimu wowawasa 20% mafuta	55
Nyama ndi nsomba	Kudula nsomba	50
Nyama ndi nsomba	Wokazinga chiwindi cha ng'ombe	50
Tebulo la Chakudya cha Low GI (0-49)
Zipatso	Kiraniberi	47
	Mphesa	44
	Ma apurikoti owuma, Prunes	40
	Apple, lalanje, quince	35
	Makangaza, pichesi	34
	Apurikoti, manyumwa, peyala, timadzi tokoma, tangerine	34
	Mabulosi akutchire	29
	Cherries, raspberries, red currants	23
	Strawberry zakutchire-sitiroberi	20
Masamba	Nandolo zobiriwira zamzitini	45
	Nkhuku, tomato zouma, nandolo wobiriwira	35
	Nyemba	34
	Maluwa akuda, nyemba zobiriwira, adyo, kaloti, beets, mphodza zachikasu	30
	Mphodza wobiriwira, nyemba zagolide, mbewu za dzungu	25
	Atitchoku, biringanya	20
	Broccoli, kabichi, ziphuphu za Brussels, kolifulawa, chili, nkhaka,	15
	Saladi ya Leaf	9
	Parsley, basil, vanillin, sinamoni, oregano	5
Mbewu	Mpunga wabulauni	45
	Buckwheat	40
	Mpunga wamtchire (wakuda)	35
Zogulitsa mkaka	Chitseko	45
	Yogurt yachilengedwe yamafuta ochepa	35
	Kirimu 10% mafuta	30
	Kanyumba kopanda mafuta	30
	Mkaka	30
	Kefir ya mafuta ochepa	25
Mkate ndi zopangidwa ndi tirigu	Tositi yonse ya mkate wambewu	45
	Pasitala yophika ndi dente	40
	Zakudyazi zaku China ndi vermicelli	35
Zakumwa	Msuzi Wamphesa (Wopanda Shuga)	45
	Madzi a karoti (wopanda shuga)	40
	Compote (wopanda shuga)	34
	Msuzi wa phwetekere	33
Maswiti	Fructose ayisikilimu	35
	Kupanikizana (wopanda shuga)	30
	Chokoleti chowawa (kuposa 70% koko)	30
	Buluu wa Peanut (Wopanda Shuga)	20