Kuphatikiza pa zopatsa mphamvu, kudya chakudya, muyenera kuwunika glycemic index. GI ndiyeso ya momwe zakudya zimakhudzira, mukatha kuzidya, pamlingo wa shuga. Kwa odwala matenda ashuga komanso omwe ali ndi thanzi labwino, ndibwino kusankha zakudya zochepa za GI. Kupatula apo, m'munsi mwake, shuga wocheperako amalowa m'magazi. Zakudya zamadzimadzi zomwe zimakhala ndi kagayidwe kochepa ka glycemic ngati tebulo zithandizira aliyense kupeza chakudya choyenera kwa iwo.
| Dzina la malonda | Ndondomeko ya Glycemic | Zakudya za calorie, kcal |
| Zophika buledi, ufa ndi chimanga | ||
| Mkate wa rye | 50 | 200 |
| Mkate wa mkate wa rye | 45 | 175 |
| Mkate wonse wa tirigu (wopanda ufa wowonjezeredwa) | 40 | 300 |
| Njere zonse zimatuluka | 45 | 295 |
| Mkate wa rye | 45 | – |
| Ufa wa oat | 45 | – |
| Ufa wa rye | 40 | 298 |
| Ufa wothira mafuta | 35 | 270 |
| Ufa wa buckwheat | 50 | 353 |
| Ufa wa quinoa | 40 | 368 |
| Buckwheat | 40 | 308 |
| Mpunga wabulauni | 50 | 111 |
| Mpunga wosasunthika wa basmati | 45 | 90 |
| Oats | 40 | 342 |
| Bulgur yambewu yonse | 45 | 335 |
| Nyama ndi nsomba | ||
| Nkhumba | 0 | 316 |
| Ng'ombe | 0 | 187 |
| Nkhuku | 0 | 165 |
| Ma cutlets a nkhumba | 50 | 349 |
| Soseji za nkhumba | 28 | 324 |
| Soseji ya nkhumba | 50 | Mpaka 420 kutengera mitundu |
| Soseji yamasana | 34 | 316 |
| Mitundu yonse ya nsomba | 0 | Kuyambira 75 mpaka 150 kutengera mitundu |
| Kudula nsomba | 0 | 168 |
| Nkhanu zimamatira | 40 | 94 |
| Zamasamba | 0 | 5 |
| Zakudya zonona mkaka | ||
| Mkaka wosenda | 27 | 31 |
| Kanyumba kanyumba kochepa mafuta | 0 | 88 |
| Cottage tchizi 9% mafuta | 0 | 185 |
| Yoghurt yopanda zowonjezera | 35 | 47 |
| Kefir ya mafuta ochepa | 0 | 30 |
| Kirimu wowawasa 20% | 0 | 204 |
| Kirimu 10% | 30 | 118 |
| Tchizi Feta | 0 | 243 |
| Malangizo | 0 | 260 |
| Tchizi cholimba | 0 | Kuyambira 360 mpaka 400 kutengera mitundu |
| Mafuta, msuzi | ||
| Batala | 0 | 748 |
| Mitundu yonse yamafuta azamasamba | 0 | Kcal 500 mpaka 900 |
| Mafuta | 0 | 841 |
| Mayonesi | 0 | 621 |
| Msuzi wa soya | 20 | 12 |
| Ketchup | 15 | 90 |
| Masamba | ||
| Burokoli | 10 | 27 |
| Kabichi woyera | 10 | 25 |
| Kolifulawa | 15 | 29 |
| Anyezi | 10 | 48 |
| Maolivi | 15 | 361 |
| Karoti | 35 | 35 |
| Nkhaka | 20 | 13 |
| Maolivi | 15 | 125 |
| Tsabola wa belu | 10 | 26 |
| Radishi | 15 | 20 |
| Arugula | 10 | 18 |
| Saladi ya Leaf | 10 | 17 |
| Selari | 10 | 15 |
| Tomato | 10 | 23 |
| Adyo | 30 | 149 |
| Sipinachi | 15 | 23 |
| Bowa wokazinga | 15 | 22 |
| Zipatso ndi zipatso | ||
| Apurikoti | 20 | 40 |
| Quince | 35 | 56 |
| Cherry maula | 27 | 27 |
| lalanje | 35 | 39 |
| Mphesa | 40 | 64 |
| tcheri | 22 | 49 |
| Mabulosi abulu | 42 | 34 |
| Nkhokwe | 25 | 83 |
| Chipatso champhesa | 22 | 35 |
| Peyala | 34 | 42 |
| kiwi | 50 | 49 |
| Kokonati | 45 | 354 |
| sitiroberi | 32 | 32 |
| Mandimu | 25 | 29 |
| mango | 55 | 67 |
| Chimandarini | 40 | 38 |
| Rasipiberi | 30 | 39 |
| pichesi | 30 | 42 |
| Pomelo | 25 | 38 |
| Kukula | 22 | 43 |
| Zowonjezera | 30 | 35 |
| Mabulosi abulu | 43 | 41 |
| Cherries | 25 | 50 |
| Kudulira | 25 | 242 |
| Maapulo | 30 | 44 |
| Mtedza, nyemba | ||
| Walnuts | 15 | 710 |
| Chiponde | 20 | 612 |
| Mtedza wa nkhono | 15 | |
| Amondi | 25 | 648 |
| Hazelnut | 0 | 700 |
| Mtedza wa paini | 15 | 673 |
| Mbeu za dzungu | 25 | 556 |
| Nandolo | 35 | 81 |
| Maluwa | 25 | 116 |
| Nyemba | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Nyemba | 30 | 347 |
| Sesame | 35 | 572 |
| Kinoya | 35 | 368 |
| Soy tofu tchizi | 15 | 76 |
| Mkaka wa soya | 30 | 54 |
| Hummus | 25 | 166 |
| Nandolo zamzitini | 45 | 58 |
| Chiponde | 32 | 884 |
| Zakumwa | ||
| Msuzi wa phwetekere | 15 | 18 |
| Tiyi | 0 | |
| Khofi wopanda mkaka ndi shuga | 52 | 1 |
| Koko ndi mkaka | 40 | 64 |
| Kvass | 30 | 20 |
| Vinyo wowuma Woyera | 0 | 66 |
| Vinyo wofiira wouma | 44 | 68 |
| Vinyo wa m'zakudya | 30 | 170 |
Mutha kutsitsa tebulo lathunthu Pano.
