Mndandanda wa glycemic wa chimanga ndi chimanga, chosaphika ndi chophika: tebulo lathunthu * Crossfit

Ngati mwadzisankhira njira yathanzi, ngati mukufuna kudya bwino ndikudziyang'anira bwino, ndikofunikira kuyang'anira osati KBZhU yokha, komanso index ya glycemic ya mankhwalawo. GI imawonetsa momwe chakudya cha chakudya china chimakhudzira kuchuluka kwa shuga m'magazi a munthu, chifukwa chake, mulingo wa insulin. Tebulo la glycemic index ya chimanga ndi chimanga lidzakuthandizani kumvetsetsa nkhaniyi. Ndikofunikanso kuganizira momwe mankhwalawo alili: yaiwisi kapena yophika.

Dzina la phala ija	Ndondomeko ya Glycemic
Amaranth	35
Mpunga woyera wophika	60
Mpunga woyera wothira	70
Bulgur	47
Phala la barele la viscous	50
Mtoto wa nsawawa	22
Buckwheat wobiriwira	54
Buckwheat yatha	65
Buckwheat unground	60
Buckwheat	50
Mpunga wamtchire	57
Kinoya	35
Mpunga wabulauni	50
Mbewu zambewu (polenta)	70
Msuwani	65
Msuwani wachibale	50
Msuwani wabwino kwambiri	60
Mbewu yambewu yonse	45
Phala lamoto	35
Chimanga	35
Wowonda semolina	50
Finely nthaka semolina	60
Semolina pamadzi	75
Wholegrain semolina	45
Mkaka semolina	65
Kuyesa mkaka	50
Muesli	80
Mafuta onse	35
Oatsitsa	40
Oatmeal wamphindi	66
Oatmeal pamadzi	40
Oatmeal ndi mkaka	60
Mbewu	40
Nthambi	51
Phala la barele pamadzi	22
Ngale ya barele	50
Ngale ya barele ndi mkaka	50
Malembedwe / malembedwe	55
Mapira	70
Tirigu groats	45
Mapira pamadzi	50
Mapira phala ndi mkaka	71
Mapira	71
Mpunga wa Basmati wautali	50
Mpunga wosasankhidwa wa Basmati	45
Mpunga wonyezimira woyera	70
Mpunga woyera wautali wautali	60
Mpunga woyera wamba	72
Mpunga wa Instant	75
Mpunga wamtchire	35
Mpunga wopanda bulauni	50
Mpunga wofiira	55
Mpunga wosapukutidwa	65
Mkaka phala phala	70
Mpunga chinangwa	19
Rye chakudya tirigu	35
Mtedza (Udzu waku Sudan)	70
Oatmeal wofiira	40
Balere	35