Glycemic index ya zipatso, ndiwo zamasamba, zipatso: tebulo lathunthu * Crossfit

Monga mukudziwira, glycemic index ndi chisonyezo chofananira chomwe chimawonetsa momwe chakudya m'thupi chimakhudzira kusintha kwa milingo ya shuga. Zakudya zamadzimadzi zomwe zimakhala ndi GI yotsika (mpaka 55) zimayamwa komanso kutengeka pang'onopang'ono, chifukwa zimayambitsa kuchepa pang'ono pang'onopang'ono kwa milingo ya shuga. Inde, chizindikiro chomwecho chimakhudza kuchuluka kwa insulin.

Ndikulakwitsa kuganiza kuti GI ndiyofunikira kwa odwala matenda ashuga okha. M'malo mwake, chizindikirochi tsopano ndichofunikira kwa othamanga ambiri omwe amawunika momwe amadyera. Ichi ndichifukwa chake ndikofunikira kudziwa osati za KBZhU zokha, komanso GI yake. Ngakhale zikafika pamasamba, zipatso kapena zipatso, zomwe kale zimawoneka ngati zakudya zabwino komanso zoyenera. Gome la glycemic indices la zipatso, ndiwo zamasamba ndi zipatso litithandiza kumvetsetsa nkhaniyi.

Dzina la malonda	Ndondomeko ya Glycemic
Ma apurikoti amzitini	91
Ma apurikoti atsopano	20
Ma apurikoti owuma	30
Cherry maula	25
Chinanazi	65
Orange popanda peel	40
Malalanje	35
Chivwende	70
Caviar biringanya	40
Biringanya	10
Nthochi	60
Nthochi ndi zobiriwira	30
White currant	30
Nyemba za chakudya	80
Nyemba zakuda	30
Burokoli	10
Maluwa a zipatso	43
Waku Sweden	99
Zipatso za Brussels	15
Mphesa	44
Mphesa zoyera	60
Mphesa ya Isabella	65
Mphesa za Kish-mish	69
Mphesa zofiira	69
Mphesa zakuda	63
tcheri	49
Cherries	25
Mabulosi abulu	42
Nandolo zachikasu zothyoledwa	22
Nandolo zobiriwira, zouma	35
Nandolo zobiriwira	35
Nandolo zobiriwira, zamzitini	48
Nandolo zobiriwira, zatsopano	40
Nandolo za Turkey	30
Nandolo zamzitini zamzitini	41
Nkhokwe	35
Makangaza osenda	30
Chipatso champhesa	22
Mphesa zopanda khungu	25
Bowa	10
Bowa lamchere	10
Peyala	33
Vwende	65
Vwende wopanda peel	45
Mabulosi akutchire	25
Mbatata yokazinga	95
Zitheba	40
Tsabola wobiriwira	10
Zamasamba (parsley, katsabola, letesi, sorelo)	0-15
sitiroberi	34
Tirigu mbewu, zinamera	63
Mbewu za rye, zinamera	34
Zoumba	65
chith	35
Irga	45
Zukini	75
Zukini yokazinga	75
Anagwiritsira ntchito mafuta	15
Caviar ya sikwashi	75
Mbalame ya ku Mexico	10
Kabichi woyera	15
Msuzi wa kabichi woyera	15
Sauerkraut	15
Kabichi watsopano	10
Kolifulawa	30
Kolifulawa wophika	15
Mbatata (nthawi yomweyo)	70
Mbatata yophika	65
Mbatata yokazinga	95
Mbatata yophika mu yunifolomu	65
Mbatata zophika	98
Mbatata (mbatata)	50
tchipisi cha batala	95
Mbatata yosenda	90
Chips za mbatata	85
kiwi	50
sitiroberi	32
Kiraniberi	20
Kokonati	45
Zomera zamzitini	65
Nthiti Zofiira	30
Jamu	40
Mbewu (tirigu wathunthu)	70
Mbewu yophika	70
Chimanga chotsekemera	59
Chimanga	85
Ma apurikoti owuma	30
Mandimu	20
Anyezi wobiriwira (nthenga)	15
Anyezi	15
Anyezi yaiwisi	10
Liki	15
Rasipiberi	30
Rasipiberi (puree)	39
mango	55
Zojambula	40
Nandolo zazing'ono	35
Kaloti wophika	85
Kaloti wosaphika	35
Mabulosi akutchire	40
Zamasamba	22
Timadzi tokoma	35
Nyanja buckthorn	30
Nyanja buckthorn	52
Nkhaka zatsopano	20
Papaya	58
Zolemba	97
Tsabola wobiriwira	10
tsabola wofiyira	15
Tsabola wokoma	15
Parsley, basil	5
Tomato	10
Radishi	15
Tipu	15
Rowan wofiira	50
Rowan wakuda	55
Saladi ya Leaf	10
Zipatso saladi ndi kukwapulidwa kirimu	55
Letisi	10
Beet	70
Beets wophika	64
maula	22
Maula owuma	25
Ma plums ofiira	25
Ma currants ofiira	30
Ma currants ofiira	35
Black currant	15
Black currant	38
Nyemba za soya	15
Soya, zamzitini	22
Soya, youma	20
Katsitsumzukwa	15
Zitheba	30
Nandolo youma	35
Nyemba zouma, mphodza	30-40
Dzungu	75
Dzungu lophika	75
Katsabola	15
Nyemba	30
Nyemba zoyera	40
Nyemba zophika	40
Nyemba za Lima	32
Zitheba	30
Nyemba zachikuda	42
Madeti	103
Persimmon	55
Kolifulawa wokazinga	35
Kolifulawa wokazinga	15
Cherries	25
Cherries	50
Mabulosi abulu	28
Kudulira	25
Nyemba zakuda	30
Adyo	10
Maluwa obiriwira	22
Maluwa ofiira	25
Mphodza wophika	25
Mabulosi	51
Chingwe	109
Sipinachi	15
Maapulo	30