Atọka glycemic. Tabili ọja ni pipe (pari nipasẹ ẹka)

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Kini itọka glycemic ti gbogbo eniyan ti o ni atọgbẹ. Eyi ni ipilẹ lori eyiti awọn alaisan gbarale, yiyan ounjẹ ojoojumọ wọn.
Ko rọrun pupọ lati gba ati faramọ ilana ijẹẹmu kan ati ounjẹ ni gbogbo igbesi aye. Ko ṣee ṣe lati ṣe iranti gbogbo awọn ọja ti o han lori tabili wa, ṣugbọn jẹ ounjẹ laisi aimọ bi yoo ṣe kan awọn ipele glukosi ẹjẹ - pipa!

Ni ibere fun ọ, awọn alagbẹ ọgbẹ, lati ni irọrun ni abojuto ibojuwo ti ounjẹ nigbagbogbo, a nfun awọn tabili ti o ni awọn ipo ijẹẹmu akọkọ ti a ba pade ni gbogbo ọjọ. Ti o ko ba ri nkankan, kọ - ati pe dajudaju a yoo ṣafikun!

Fun irọrun ti oye, a ti pin awọn ọja si awọn ẹka:

  • ẹfọ
  • unrẹrẹ ati berries;
  • awọn ọja woro irugbin ati awọn ọja iyẹfun;
  • awọn ọja ibi ifunwara;
  • ẹja ati ẹja okun;
  • awọn ọja eran;
  • ọra, epo, oriṣi;
  • ohun mimu
  • omiiran

Lodi si ọja kọọkan, o le wo GI rẹ, akoonu kalori, bakanna bi iye awọn ọlọjẹ, ọra ati awọn carbohydrates (BJU). Iwe ti o kẹhin ni oṣuwọn ọja lori iwọn-marun, oṣuwọn 5 jẹ ọja ti o wuyi julọ julọ fun agbara.

Ẹfọ

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Parsley, Basil5493,70,485
Dill15312,50,54,15
Esufulawa bunkun10171,50,22,35
Awọn tomati alabapade10231,10,23,85
Awọn eso alabapade20130,60,11,85
Aje alubosa10481,4

-

10,45
Owo15222,90,325
Asparagus15211,90,13,25
Broccoli102730,445
Radish15201,20,13,45
Alabapade alabapade10252

-

4,35
Sauerkraut15171,80,12,25
Eso kabeeji Braised1575239,65
Braised ododo15291,80,345
Biraketi dagba15434,8

-

5,95
Leeki15332

-

6,55
Olu olu10293,71,71,15
Ata alawọ ewe10261,3

-

5,35
Ata pupa15311,30,35,95
Ata ilẹ30466,5

-

5,25
Arooti Karoo35351,30,17,25
Ewa alawọ ewe titun407250,212,84
Sọn awọn lentil2512810,30,420,34
Ewa sise401279,60,50,24
Ewebe ipẹtẹ55992,14,87,13
Igba Caviar401461,713,35,13
Elegede caviar75831,34,88,13
Awọn ilẹ ti a fi omi ṣan64541,90,110,83
Elegede Elegede75231,10,14,43
Sisun didin751041,3610,32
Sisun irugbin ododo351203105,72
Awọn olifi alawọ ewe151251,412,71,32
Epo sise701234,12,322,52
Awọn olifi dudu153612,2328,71
Awọn irugbin tutu657520,415,81
Awọn eso ti a ti ni mashed90922,13,313,71
Awọn didin Faranse952663,815,1291
Awọn ọdunkun sisun951842,89,5221
Awọn irugbin Ọdunkun855382,237,649,31

Unrẹrẹ ati awọn berries

Orukọ Ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Lẹmọọn20330,90,135
Eso ajara22350,70,26,55
Awọn eso irugbin eso oyinbo30390,80,38,35
Awọn eso30440,40,49,85
Blackberry25312

-

4,45
Awọn eso eso igi25340,80,46,35
Eso beri dudu43411,10,68,45
Eso beri dudu423410,17,75
Currant pupa303510,27,35
Dudu Currant153810,27,35
Ṣẹẹri pupa buulu toṣokunkun25270,2

-

6,45
Lingonberry25430,70,585
Apricots20400,90,195
Peach30420,90,19,55
Pears34420,40,39,55
Awọn ẹkun nla22430,80,29,65
Awọn eso eso igi32320,80,46,35
Oranran35380,90,28,35
Awọn Cherries22490,80,510,34
Pomegranate35520,9

-

11,24
Nectarine35480,90,211,84
Cranberries45260,5

-

3,84
Kiwi50490,40,211,54
Thokun buckthorn30520,92,554
Ṣẹẹri aladun25501,20,410,64
Awọn tangerines40380,80,38,13
Gusiberi40410,70,29,13
Persimoni55550,5

-

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

-

9,12
Ayaba60911,50,1212
Eso ajara40640,60,2162
Awọn ope oyinbo66490,50,211,61
Elegede72400,70,28,81
Raisins652711,8

-

661
Awọn ẹka252422,3

-

58,41
Ọpọtọ352573,10,857,91
Apricots ti o gbẹ302405,2

-

551
Awọn ọjọ14630620,572,31

Awọn ounjẹ ati awọn ọja iyẹfun

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Okun ijẹẹmu30205173,9145
Ipara soya ti ko ni ọra1529148,9121,75
Ti eka5119115,13,823,54
Oatmeal sisu40305116,2504
Oúnjẹ ọkà barle lori omi221093,10,422,24
Oatmeal lori omi66491,51,193
Bojutiki wara501113,6219,83
Eje sise fun651252,70,7363
Pasita kikun381134,70,923,23
Burẹdi oje402228,61,443,93
Burẹdi Alaikidi4529111,32,1656,53
Burẹdi "Borodino"452026,81,340,73
Buckwheat porridge lori omi501535,91,6293
Oatmeal wara601164,85,113,73
Pasita alikama Durum501405,51,1272
Bojutiki wara6512235,415,32
Bojutiki iresi wara701012,91,4182
Burẹdi-alikama652146,7142,42
Dumplings pẹlu warankasi Ile kekere6017010,9136,42
Dumplings60252146,3372
Ata ilẹ wẹwẹ lori omi701344,51,326,11
Iresi ewa lori omi801072,40,463,51
Ere Awọn ohun mimu ti iyẹfun Ere Ere Flour Pancakes691855,2334,31
Dumplings pẹlu poteto6623463,6421
Pizza warankasi602366,613,322,71
Burẹdi Iyẹfun Ere802327,60,848,61
Ere pasita8534412,80,4701
Muesli8035211,313,467,11
Akara oyinbo pẹlu alubosa ati ẹyin882046,13,736,71
Sisun akara pẹlu Jam882894,78,847,81
Awọn onilu7436011,52741
Apanirun kuki8035211,313,467,11
Bota bun882927,54,954,71
Dog Bun Gbona922878,73,1591
Bagel Alikama1032769,11,157,11
Oka flakes8536040,5801
Awọn croutons funfun ti o ni sisun1003818,814,454,21
Burẹdi funfun (búrẹ́dì)1363697,47,668,11
Waffles805452,932,661,61
Awọn kuki, awọn àkara, awọn akara100520425701

Awọn ọja ifunwara

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Skim wara273130,24,75
Ile kekere warankasi kekere-ọra30881811,25
Wara wara30403,81,90,85
Kefir nonfat253030,13,85
Wara wara 1.5% adayeba354751,53,55
Tofu warankasi15738,14,20,65
Adaye wara32603,14,24,84
Curd 9% ọra3018514923
Eso wara521055,12,815,73
Brynza

-

26017,920,1

-

2
Feta warankasi5624311212,52
Ibi-Curd45340723101
Ile kekere warankasi akara oyinbo7022017,41210,61
Suluguni warankasi

-

28519,522

-

1
Warankasi ti a ti ni ilọsiwaju5732320273,81
Awọn cheeses ti o nira

-

3602330

-

1
Ipara 10% ọra301182,8103,71
Ipara ipara 20% ọra562042,8203,21
Ipara yinyin702184,211,823,71
Wara ti a ni adehun pẹlu gaari803297,28,5561

Eja ati bi eja

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Boiled cod

-

76170,7

-

5
Boga ti o ni sise

-

78180,5

-

5
Bobs Crabs

-

8518,71,1

-

5
Omi keji2250,90,20,35
Epo farabale

-

8616,62,2

-

5
Egbo olomi

-

8915,53

-

5
Ede

-

95201,8

-

5
Boi oysters

-

95143

-

5
Tuna ninu oje tirẹ

-

96211

-

5
Lojiji

-

9721,31,3

-

5
Oduduwa

-

10518,22,3

-

5
Efun squids

-

14030,42,2

-

5
Eje sisun59720,31,315
Sisun mullet

-

115194,3

-

4
Pollock roe

-

13128,41,9

-

4
Beluga

-

13123,84

-

4
Egugun egugun

-

14015,58,7

-

3
Koodu siga

-

11123,30,9

-

3
Gbona salmon ti o gbona mu

-

16123,27,6

-

3
Perch sisun

-

158198,9

-

3
Carp din-din

-

19618,311,6

-

3
Bosile sardine

-

1782010,8

-

3
Sọn iru ẹja nla kan

-

21016,315

-

2
Caviar pupa

-

26131,613,8

-

2
Cold siga mu Mackerel

-

15123,46,4

-

2
Eja cutlets5016812,5616,12
Mu eel

-

36317,732,4

-

1
Kokoro duro lori409454,39,51
Ẹdọ cod

-

6134,265,7

-

1
Sardine ninu epo

-

24917,919,7

-

1
Mackerel ninu epo

-

27813,125,1

-

1
Saury ninu epo

-

28318,323,3

-

1
Sprats ninu epo

-

36317,432,4

-

1

Awọn ọja eran

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Sise adie igbaya

-

13729,81,8

-

5
Bo ẹran ẹlẹsẹ

-

13427,83,1

-

5
Tọki ti a pese

-

19523,710,4

-

4
Eran malu ti a fi oorun kun

-

17525,78,1

-

4
Ehoro sisun

-

21228,710,8

-

4
Awọn kidinrin braised

-

15626,15,8

-

4
Ẹjẹ ẹran malu5019922,910,23,94
Egbon malu

-

23123,915

-

4
Awọn opo ẹran

-

12411,78,6

-

3
Omelet4921014152,13
Adie adie

-

26231,215,3

-

3
Ẹran ẹlẹdẹ ti ibeere

-

28019,922

-

3
Ọdọ aguntan ti a hu

-

29321,922,6

-

3
Eran malu Stroganoff5620716,613,15,72
Ẹran ẹlẹdẹ5026211,719,69,62
Awọn sausages2826610,4241,61
Soseji ti a Cook34300122831
Gussi

-

31929,322,4

-

1
Agutan

-

3002425

-

1
Igi pepeye

-

40723,234,8

-

1
Ẹran ẹlẹdẹ sisun

-

40717,737,4

-

1

Awọn ọra, Awọn epo, Awọn obe

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Ṣẹ obe20122

-

15
Ketchup15902,1

-

14,94
Eweko351439,912,75,33
Olifi

-

898

-

99,8

-

3
Ewebe

-

899

-

99,9

-

3
Ma mayonnaise606210,3672,62
Bota517480,482,50,82
Margarine557430,2822,11
Ọra ẹlẹdẹ

-

8411,490

-

1

Awọn ounjẹ

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Omi ti ko ni carbonated

-

-

-

-

-

5
Awọ alawọ ewe (gaari ọfẹ)

-

0,1

-

-

-

5
Oje tomati15181

-

3,54
Oje karọọti40281,10,15,83
Oje eso ajara (eso ọfẹ)48330,3

-

83
Oje Apple (gaari ọfẹ)40440,5

-

9,13
Oje osan (gaari oje)40540,7

-

12,83
Oje ope oyinbo (ti ko ni suga)46530,4

-

13,43
Oje eso ajara (gaari ọfẹ)4856,40,3

-

13,83
Waini pupa44680,2

-

0,33
Mu waini funfun44660,1

-

0,62
Kvass3020,80,2

-

52
Kọfi Adayeba (gaari ọfẹ)5210,10,1

-

2
Kokoro ni wara (ko si gaari)40673,23,85,12
Oje fun idii70540,7

-

12,82
Eso compote (gaari ni ọfẹ)60600,8

-

14,22
Waini akara301500,2

-

201
Kofi inu ilẹ42580,7111,21
Awọn ohun mimu karooti7448

-

-

11,71
Ọti110420,3

-

4,61
Ṣẹgun Champagne46880,2

-

51
Gini ati tonic

-

630,2

-

0,21
Liquor30322

-

-

451
Oti fodika

-

233

-

-

0,11
Cognac

-

239

-

-

1,51

Omiiran

Orukọ ọja

Atọka glycemic

Kcal

Awọn agba

Awọn ọra

Erogba kalori

Ọja ọja

Awọn amuaradagba ti ẹyin kan48173,6

-

0,45
Ẹyin (1 PC)48766,35,20,74
Igba ẹyin kan50592,75,20,31
Awọn ìsọ1571015,665,215,22
Hazelnuts1570616,166,99,92
Awọn almondi2564818,657,713,62
Pistachios15577215010,82
Epa2061220,945,210,82
Awọn irugbin Sunflower8572215342
Awọn irugbin Elegede256002846,715,72
Agbon453803,433,529,52
Ṣokunkun dudu225396,235,448,22
Oyin903140,8

-

80,32
Nabo702710,30,370,91
Chocolate wara70550534,752,41
Awọn agolo Chocolate70500425691
Halva7052212,729,950,61
Caramel suwiti80375

-

0,1971
Marmalade303060,40,1761
Suga70374

-

-

99,81
Ṣe agbado854802,12077,61
Shawarma ni akara pita (1 pc.)7062824,829641
Hamburger (1 pc)10348625,826,236,71
Hotdog (1 PC)907241736791

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