Ndekọ glycemic. Tebụl ngwaahịa zuru ezu (zuru ezu site na otu)

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Kedu ihe bụ ntụpọ glycemic ọ bụla ọrịa shuga maara. Nke a bụ ebe ndị ọrịa na-adabere, na-ahọrọ ụdị nri ha na-eri kwa ụbọchị.
Ọ dịghị nhịahụ ịnabata na ịgbaso usoro ụfọdụ na nri ogologo ndụ niile. Ọ gaghị ekwe omume iburu ngwaahịa niile dị na tebụl anyị n'isi, mana rie nri n'amaghị otu ọ ga - esi emetụta ọkwa glucose ọbara - igbu!

Iji mee gị, ezigbo ndị ọrịa mamịrị, iji belata nlezianya banyere ihe oriri, anyị na-enye tebụl nke gụnyere ọnọdụ nri kachasị mkpa anyị na-ezute kwa ụbọchị. Ọ bụrụ na ịhụghị ihe, dee - anyị ga - agbakwunye!

Maka mfe nghọta, anyị ekewaala ngwaahịa ndị a

  • akwụkwọ nri
  • mkpụrụ osisi na tomato;
  • ngwaahịa ọka na ngwaahịa ntụ ọka;
  • mmiri ara ehi;
  • azụ na azụ;
  • ngwaahịa anụ;
  • abuba, mmanu mmanu;
  • ọ .ụ .ụ
  • ọzọ

Na-emegide ngwaahịa ọ bụla, ị nwere ike ịhụ GI ya, ọdịnaya kalori, yana ọnụọgụ protein, abụba na carbohydrates (BJU). Ikpehe gara aga bụ ogo ngwaahịa maka ọkwa ise, ọkwa 5 bụ ngwaahịa kachasị mma maka oriri.

Akwukwo nri

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Pasili, basil5493,70,485
Dill15312,50,54,15
Akwụkwọ letus10171,50,22,35
Tomato ohuru10231,10,23,85
Kukumba ohuru20130,60,11,85
Raw eyịm10481,4

-

10,45
Akwụkwọ nri15222,90,325
Asparagus15211,90,13,25
Broccoli102730,445
Radish15201,20,13,45
Kabeeji ọhụrụ10252

-

4,35
Sauerkraut15171,80,12,25
Ahịa Braised1575239,65
Braised kọlịflawa15291,80,345
Brussels na-epulite15434,8

-

5,95
Leek15332

-

6,55
Ngwakọta nnu10293,71,71,15
Ose10261,3

-

5,35
Ose uhie15311,30,35,95
Garlic30466,5

-

5,25
Kapịọkụ dị ụkọ35351,30,17,25
Ahịhịa ndụ407250,212,84
Ejiri ọka leil2512810,30,420,34
Mkpọ agwa401279,60,50,24
Akwukwo nri55992,14,87,13
Caviar nke kootu401461,713,35,13
Skwọsh caviar75831,34,88,13
Anụ ahụ64541,90,110,83
Ntụ ọka75231,10,14,43
Zukini eghe751041,3610,32
Fulitek ghere eghe351203105,72
Osisi oliv151251,412,71,32
Ọka701234,12,322,52
Nwa oliv153612,2328,71
Sie poteto657520,415,81
Nduku nduku90922,13,313,71
French fries952663,815,1291
Poteto eghe951842,89,5221
Mkpụrụ nduku855382,237,649,31

Mkpụrụ osisi na tomato

Aha Ngwaahịa

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Lemọn20330,90,135
Mkpụrụ vaịn22350,70,26,55
Raspberries30390,80,38,35
Mkpụrụ apụl30440,40,49,85
Nwa ojii25312

-

4,45
Etu ahihia25340,80,46,35
Mkpụrụ osisi beri43411,10,68,45
Mkpụrụ osisi beri423410,17,75
Red currant303510,27,35
Nwa currant153810,27,35
Udara plọm25270,2

-

6,45
Lingonberry25430,70,585
Apịtị20400,90,195
Piich30420,90,19,55
Pears34420,40,39,55
Pọlọ22430,80,29,65
Etu ahihia32320,80,46,35
Oranges35380,90,28,35
Cherị22490,80,510,34
Mkpụrụ pọmigranet35520,9

-

11,24
Nectarine35480,90,211,84
Kranberị45260,5

-

3,84
Kiwi50490,40,211,54
Osimiri buckthorn30520,92,554
Rytọ cherị25501,20,410,64
Tangerines40380,80,38,13
Goozberị40410,70,29,13
Persimọn55550,5

-

13,22
Mango55670,50,313,52
Melon60390,6

-

9,12
Unere60911,50,1212
Mkpụrụ vaịn40640,60,2162
Mkpụrụ osisi painiapulu66490,50,211,61
Anyụ72400,70,28,81
Mịrị652711,8

-

661
Kwuru252422,3

-

58,41
Mkpụrụ fig352573,10,857,91
Aprịkọt achara302405,2

-

551
Atesbọchị14630620,572,31

Cereals na ngwaahịa ntụ ọka

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Eriri nri30205173,9145
Ntụ ọka soya na-enweghị ntụ1529148,9121,75
Ngalaba5119115,13,823,54
Oatmeal dị nkọ40305116,2504
Oghe ọka bali na mmiri221093,10,422,24
Oatmeal na mmiri66491,51,193
Mmiri ara ehi a .ụ mmiri501113,6219,83
Achịcha osikapa enweghị651252,70,7363
Onyinye taliya dum381134,70,923,23
Achịcha ọka402228,61,443,93
Nri achicha ọka4529111,32,1656,53
Achịcha "Borodino"452026,81,340,73
Buckwheat porridge na mmiri501535,91,6293
Mmiri ara ehi oatmeal601164,85,113,73
Pọtụ ọka wit Durum501405,51,1272
Mmiri ara ehi a .ụ mmiri6512235,415,32
Mmiri ara ehi osikapa701012,91,4182
Achịcha ọka wit652146,7142,42
Akwa na chiiz ụlọ6017010,9136,42
Ndị na-akụkpọ nkụ60252146,3372
Millet porridge na mmiri701344,51,326,11
Osikapa panridge na mmiri801072,40,463,51
Ahịhịa Pụrụ Eme691855,2334,31
Dumplings na nduku6623463,6421
Pizza chiiz602366,613,322,71
Nri achicha eji eme nri802327,60,848,61
Onyinye onyinye pasta8534412,80,4701
Muesli8035211,313,467,11
Bee na yabasị na akwa882046,13,736,71
Achịcha eghe na jam882894,78,847,81
Ndị na-akụ wayo7436011,52741
Kuki kuki8035211,313,467,11
Bọta bun882927,54,954,71
Dog Bun dị ọkụ922878,73,1591
Bagel Bagị1032769,11,157,11
Ọka flakes8536040,5801
Croutons ọcha1003818,814,454,21
Achịcha ọcha (ogbe achịcha)1363697,47,668,11
Waffles805452,932,661,61
Kuki, achicha, achicha100520425701

Mmiri ara ehi

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Mmiri ara ehi Skim273130,24,75
Obi chiiz dị obere obere30881811,25
Mmiri ara ehi soya30403,81,90,85
Kefir nonfat253030,13,85
Yogọt 1.5% eke354751,53,55
Tofu chiiz15738,14,20,65
Mmiri ara ehi32603,14,24,84
Curd 9% abụba3018514923
Yogọt nkpuru521055,12,815,73
Brynza

-

26017,920,1

-

2
Feta chiiz5624311212,52
Uka Curd45340723101
Obi chiiz ụlọ7022017,41210,61
Suluguni chiiz

-

28519,522

-

1
Chiiz esichara5732320273,81
Chiiz siri ike

-

3602330

-

1
Ude 10% abụba301182,8103,71
Utoojoo ude 20% abụba562042,8203,21
Akpụkpọ anụ702184,211,823,71
Mmiri ara ehi zoro ezo na shuga803297,28,5561

Azụ na azụ

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Sie cod

-

76170,7

-

5
Sie pike

-

78180,5

-

5
Crabs Crabs

-

8518,71,1

-

5
Oke osimiri2250,90,20,35
Kere mmiri sie ike

-

8616,62,2

-

5
Azụ gbara mmiri

-

8915,53

-

5
Shrimp

-

95201,8

-

5
Oysters a na-agba mmiri

-

95143

-

5
Tuna na mmiri nke ya

-

96211

-

5
Na mberede

-

9721,31,3

-

5
Ugha

-

10518,22,3

-

5
Efere squids

-

14030,42,2

-

5
Sụchaa ahịhịa59720,31,315
Sie mullet

-

115194,3

-

4
Pollock roe

-

13128,41,9

-

4
Beluga

-

13123,84

-

4
Isi asa

-

14015,58,7

-

3
Ahịhịa anwụrụ

-

11123,30,9

-

3
Salmon pink na-ekpo ọkụ

-

16123,27,6

-

3
Perch na-eghe eghe

-

158198,9

-

3
Azuazu umuaka

-

19618,311,6

-

3
Sardine a iledara n'ọkụ

-

1782010,8

-

3
Salmọn dị larịị

-

21016,315

-

2
Red caviar

-

26131,613,8

-

2
Anwụrụ Anwụ Mackerel

-

15123,46,4

-

2
Azụ cutlets5016812,5616,12
Anwụ anwụrụ

-

36317,732,4

-

1
Nnukwu osisi409454,39,51
Imeju Cod

-

6134,265,7

-

1
Sardine na mmanụ

-

24917,919,7

-

1
Mackerel na mmanụ

-

27813,125,1

-

1
Saury na mmanụ

-

28318,323,3

-

1
Sprats na mmanụ

-

36317,432,4

-

1

Anụ ngwaahịa

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Sie anụ ọkụkọ ara

-

13729,81,8

-

5
Bụ anụ awara awụ

-

13427,83,1

-

5
Asọcha toki

-

19523,710,4

-

4
Sụchaa anụ a leanụ ara

-

17525,78,1

-

4
Oke bekee

-

21228,710,8

-

4
Akụrụ obi akụrụ

-

15626,15,8

-

4
Imeju anụ ehi5019922,910,23,94
Ire a gwọwara anụ

-

23123,915

-

4
Amịrị amịrị amịrị amịrị

-

12411,78,6

-

3
Omelet4921014152,13
Ọkụkọ eghe

-

26231,215,3

-

3
Anụ ezi

-

28019,922

-

3
Nwa atụrụ a Boara n'ọkụ

-

29321,922,6

-

3
Nwa amịrị Stroganoff5620716,613,15,72
Eberi anụ ezi5026211,719,69,62
Uslọ ahịa2826610,4241,61
Soseji esi nri34300122831
Ọgazị

-

31929,322,4

-

1
Nwa atụrụ

-

3002425

-

1
Anụ ụlọ

-

40723,234,8

-

1
Ezi anụ ezi

-

40717,737,4

-

1

Abụba, mmanụ, ndị ọzọ

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Soy ihendori20122

-

15
Ketchup15902,1

-

14,94
Mọstad351439,912,75,33
Mmanụ oliv

-

898

-

99,8

-

3
Mmanụ nri

-

899

-

99,9

-

3
Mayonezi606210,3672,62
Bọta517480,482,50,82
Margarine557430,2822,11
Abụba anụ ezi

-

8411,490

-

1

. .Ụ mmanya

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Mmiri na-enweghị carbon carbon dị ọcha

-

-

-

-

-

5
Green tii (sugar adịghị)

-

0,1

-

-

-

5
Ihe ọ juiceụ Tomụ Tomato15181

-

3,54
Carrot ihe ọ .ụ .ụ40281,10,15,83
Ihe ọ juiceụpeụ mkpụrụ osisi (free sugar)48330,3

-

83
Ihe ọ Appleụ Appleụ Apple (sugar adịghị)40440,5

-

9,13
Ihe ọ juiceụụ oroma (shuga n'efu)40540,7

-

12,83
Pineapple ihe ọ sugarụ sugarụ (free sugar)46530,4

-

13,43
Ihe ọ juiceụpeụ mkpụrụ vaịn (shuga n'efu)4856,40,3

-

13,83
Mmanya na-acha ọbara ọbara44680,2

-

0,33
Mịnịsta na-acha ọcha44660,1

-

0,62
Kvass3020,80,2

-

52
Ebere kọfị (shuga na-adịghị)5210,10,1

-

2
Ahịhịa koko (mmiri ara ehi)40673,23,85,12
Ihe ọiceụ perụ kwa mkpọ70540,7

-

12,82
Mkpụrụ compote (shuga n'efu)60600,8

-

14,22
Mmanya dị ụtọ nke mmanya301500,2

-

201
Coffeelọ kọfị42580,7111,21
Ihe ọ .ụ Carụ Carbonated7448

-

-

11,71
Bea110420,3

-

4,61
Mpempe akwụkwọ a kpọrọ nkụ46880,2

-

51
Gin na tonic

-

630,2

-

0,21
Liquor30322

-

-

451
Vodka

-

233

-

-

0,11
Cognac

-

239

-

-

1,51

Ndị ọzọ

Aha ahia

Ndekọ glycemic

Kcal

Ogwu

Abụba

Carbohydrates

Ntu ahia ahia

Protein nke otu akwa48173,6

-

0,45
Akwa (1 pc)48766,35,20,74
Otu akwa nkochi ime akwa50592,75,20,31
Walnuts1571015,665,215,22
Hazelnuts1570616,166,99,92
Almọnd2564818,657,713,62
Pistachios15577215010,82
Ahụekere2061220,945,210,82
Mkpụrụ osisi sunflower8572215342
Ugu Mkpụrụ256002846,715,72
Aki oyibo453803,433,529,52
Chocolate gbara ọchịchịrị225396,235,448,22
Mmanụ a .ụ903140,8

-

80,32
Na-echekwa702710,30,370,91
Chocolate70550534,752,41
Ogwe chọkọletị70500425691
Halva7052212,729,950,61
Ihendori Caramel80375

-

0,1971
Marmalade303060,40,1761
Ọka70374

-

-

99,81
Mmaji854802,12077,61
Shawarma na achịcha pita (1 pc.)7062824,829641
Hamburger (1 pc)10348625,826,236,71
Hotdog (1 PC)907241736791

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