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Gulu la glycemic indices la zipatso, masamba, zipatso

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 malondaNdondomeko ya Glycemic
Ma apurikoti amzitini91
Ma apurikoti atsopano20
Ma apurikoti owuma30
Cherry maula25
Chinanazi65
Orange popanda peel40
Malalanje35
Chivwende70
Caviar biringanya40
Biringanya10
Nthochi60
Nthochi ndi zobiriwira30
White currant30
Nyemba za chakudya80
Nyemba zakuda30
Burokoli10
Maluwa a zipatso43
Waku Sweden99
Zipatso za Brussels15
Mphesa44
Mphesa zoyera60
Mphesa ya Isabella65
Mphesa za Kish-mish69
Mphesa zofiira69
Mphesa zakuda63
tcheri49
Cherries25
Mabulosi abulu42
Nandolo zachikasu zothyoledwa22
Nandolo zobiriwira, zouma35
Nandolo zobiriwira35
Nandolo zobiriwira, zamzitini48
Nandolo zobiriwira, zatsopano40
Nandolo za Turkey30
Nandolo zamzitini zamzitini41
Nkhokwe35
Makangaza osenda30
Chipatso champhesa22
Mphesa zopanda khungu25
Bowa10
Bowa lamchere10
Peyala33
Vwende65
Vwende wopanda peel45
Mabulosi akutchire25
Mbatata yokazinga95
Zitheba40
Tsabola wobiriwira10
Zamasamba (parsley, katsabola, letesi, sorelo)0-15
sitiroberi34
Tirigu mbewu, zinamera63
Mbewu za rye, zinamera34
Zoumba65
chith35
Irga45
Zukini75
Zukini yokazinga75
Anagwiritsira ntchito mafuta15
Caviar ya sikwashi75
Mbalame ya ku Mexico10
Kabichi woyera15
Msuzi wa kabichi woyera15
Sauerkraut15
Kabichi watsopano10
Kolifulawa30
Kolifulawa wophika15
Mbatata (nthawi yomweyo)70
Mbatata yophika65
Mbatata yokazinga95
Mbatata yophika mu yunifolomu65
Mbatata zophika98
Mbatata (mbatata)50
tchipisi cha batala95
Mbatata yosenda90
Chips za mbatata85
kiwi50
sitiroberi32
Kiraniberi20
Kokonati45
Zomera zamzitini65
Nthiti Zofiira30
Jamu40
Mbewu (tirigu wathunthu)70
Mbewu yophika70
Chimanga chotsekemera59
Chimanga85
Ma apurikoti owuma30
Mandimu20
Anyezi wobiriwira (nthenga)15
Anyezi15
Anyezi yaiwisi10
Liki15
Rasipiberi30
Rasipiberi (puree)39
mango55
Zojambula40
Nandolo zazing'ono35
Kaloti wophika85
Kaloti wosaphika35
Mabulosi akutchire40
Zamasamba22
Timadzi tokoma35
Nyanja buckthorn30
Nyanja buckthorn52
Nkhaka zatsopano20
Papaya58
Zolemba97
Tsabola wobiriwira10
tsabola wofiyira15
Tsabola wokoma15
Parsley, basil5
Tomato10
Radishi15
Tipu15
Rowan wofiira50
Rowan wakuda55
Saladi ya Leaf10
Zipatso saladi ndi kukwapulidwa kirimu55
Letisi10
Beet70
Beets wophika64
maula22
Maula owuma25
Ma plums ofiira25
Ma currants ofiira30
Ma currants ofiira35
Black currant15
Black currant38
Nyemba za soya15
Soya, zamzitini22
Soya, youma20
Katsitsumzukwa15
Zitheba30
Nandolo youma35
Nyemba zouma, mphodza30-40
Dzungu75
Dzungu lophika75
Katsabola15
Nyemba30
Nyemba zoyera40
Nyemba zophika40
Nyemba za Lima32
Zitheba30
Nyemba zachikuda42
Madeti103
Persimmon55
Kolifulawa wokazinga35
Kolifulawa wokazinga15
Cherries25
Cherries50
Mabulosi abulu28
Kudulira25
Nyemba zakuda30
Adyo10
Maluwa obiriwira22
Maluwa ofiira25
Mphodza wophika25
Mabulosi51
Chingwe109
Sipinachi15
Maapulo30

Mutha kutsitsa tebulo lathunthu kuti muzikhala nalo pano nthawi zonse.

Onerani kanemayo: Best Food with Low Glycemic Index. Low GI index (July 2025).

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