Ngati mukudya bwino, chabwino, kapena osalimbikira, mwina mwamvapo za index ya glycemic index. Tsopano chizindikiro ichi ndi chofunikira kwambiri monga kalori ya mbale ndi kapangidwe ka BZHU. Zakudya zokhala ndi index ya glycemic ngati tebulo zidzakuthandizani kuti muziyenda bwino ndi chakudya chomwe mungasankhe. Inde, izi sizikutanthauza kuti zakudya izi zokha ndizofunikira. Koma akatswiri azakudya amaletsa kwambiri zakudya zamafuta apamwamba.
| Mndandanda wazogulitsa | GI | Zakudya za calorie pa 100 g |
|---|---|---|
| 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 |
| Nkhumba cutlets | 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 |
| maula | 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 ndi GI ndi ma calories pano.
