Glycemic Khoom Index Cov Lus > Mob ntshav qab zib

Lub glycemic Performance index (GI) yog lub cim rau qhov feem pua ntawm cov khoom noj uas muaj cov khoom noj uas ua rau lub cev hauv cov tib neeg lub cev piv rau tus nqi ntawm cov piam thaj, uas nws cov glycemic index yog suav tias yog qhov siv (GI ntawm cov piam thaj = 100 units). Cov txheej txheem sai dua ntawm kev sib cais cov khoom, qhov ntau dua nws GI.

Yog li, hauv ntiaj teb kev noj zaub mov zoo nws yog kev coj los faib txhua cov zaub mov carbohydrate kom nrog cov pab pawg uas muaj qhov siab, nruab nrab thiab qis GI. Qhov tseeb, cov zaub mov GI tsawg yog qhov thiaj li hu ua complex, cov carbohydrates qeeb, thiab cov zaub mov G-GI tau nrawm nrawm, tsis muaj carbohydrates.

Qhov xaiv zoo yuav tsum muab rau cov khoom lag luam nrog qis glycemic index.

Carbohydrates los ntawm cov khoom lag luam nrog lub glycemic index tsawg dua yog hloov dua siab tshiab rau lub zog hluav taws xob, thiab peb tswj los siv nws. Thiab carbohydrates los ntawm cov khoom noj muaj lub siab glycemic Performance index, ntawm qhov tsis sib xws, yog nqus sai dhau, yog li lub cev hloov qee qhov ntawm lawv mus ua lub zog, thiab khaws lwm tus hauv daim ntawv ntawm cov rog.

Yuav kom muaj kev yooj yim dua, peb ntsuas cov txiaj ntsig ntawm txhua qhov khoom ntawm tsib-point nplai. Qhov ntsuas siab dua, qhov ntau yog muaj xws li cov khoom lag luam hauv koj cov ntawv qhia.

Khoom Npe	Glycemic Performance index
Zaub
Zaub txhwb qaib, basil	5
Dill	15
Nplooj zaub pob	10
Txiv lws suav tshiab	10
Fresh cucumbers	20
Raw dos	10
Hlais nplej	15
Asparagus	15
Zaub paj zaub	10
Radish	15
Fresh zaub qhwv	10
Sauerkraut	15
Braised zaub pob	15
Braised Cauliflower	15
Zaub pob qe	15
Leek	15
Cov ntsev nceb	10
Cov kua txob ntsuab	10
Liab kua txob	15
Qij	30
Raw carrots	35
Tshiab ntsuab peas	40
Cov nqaij hau	25
Taum hau	40
Zaub ntsuab noj	55
Txaij Caviar	40
Tsoo caviar	75
Hau beets	64
Ci Taub Hau	75
Fried zucchini	75
Fried cauliflower	35
Ntsuab lub txiv ntseej	15
Hau pob kws	70
Txiv ntseej dub	15
Hau qos yaj ywm	65
Mashed qos yaj ywm	90
Fab Kis kib	95
Kib qos yaj ywm	95
Qos daim tawv nyias	85
Txiv hmab txiv ntoo thiab berries
Txiv qaub	20
Cov txiv kab ntxwv qaub	22
Txiv duaj	30
Cov txiv apples	30
Blackberry	25
Tsiaj Npua Teb	25
Npauj npaim tuaj	43
Npauj npaim tuaj	42
Liab currant	30
Ntsuab currant	15
Cherry plum	25
Lingonberry	25
Apricots	20
Txiv duaj	30
Cwjmem	34
Plums	22
Txiv pos nphuab	32
Txiv kab ntxwv	35
Txiv duaj	22
Pomegranate	35
Nectarine	35
Txiv kab ntxwv lwj	45
Kiwi	50
Hiav txwv buckthorn	30
Qab zib cherry	25
Kab zuag	40
Gooseberry	40
Pauj kev chim	55
Txiv nkhaus taw	55
Melon	60
Tsawb	60
Txiv hmap	40
Pineapples	66
Lub taub	72
Raisins	65
Nyiaj Pov Xyooj	25
Cov npua	35
Qhuav apricots	30
Cov Hnub	146
Cov zaub mov thiab hmoov nplej
Kev noj haus fiber ntau	30
Rog tsis pub soya hmoov	15
Kwv Tuag	51
Cov nqaij oatmeal	40
Barley porridge rau ntawm dej	22
Oatmeal rau hauv dej	66
Mis porridge	50
Taug nplej siav tsis tau tiav	65
Cov nplej zom ntxas tag nrho	38
Cereal khob cij	40
Tseem Yob Mov Ua Mov	45
Mov ci "Borodino"	45
Buckwheat porridge rau hauv dej	50
Mis oatmeal	60
Durum nplej nplej	50
Mis porridge	65
Mis nyuj porridge	70
Rye-nplej ncuav	65
Dumplings nrog tsev cheese	60
Ua Ncuav Quav	60
Millet porridge rau hauv dej	70
Mov nplej porridge nyob rau hauv dej	80
Sab saum toj-qib hmoov pancakes	69
Dumplings nrog cov qos yaj ywm	66
Ntxias pizza	60
Hwm Lauj Npog Dag	80
Cov nplej zom hwm	85
Muesli	80
Ci ncuav qab zib nrog dos thiab qe	88
Fried ncuav qab zib nrog jam	88
Neeg tawg	74
Kua nplaum uas tawg	80
Kab Npauj Laim	88
Kub Qav Kaws Bun	92
Bagel Hnab	103
Pob kws flakes	85
Fried dawb croutons	100
Cov khob cij dawb (loaf)	136
Waffles	80
Ncuav qab zib, khoom qab zib, khoom qab zib	100
Khoom noj siv mis
Skim mis	27
Tsawg-rog tsev cheese	30
Soya mis	30
Kefir nonfat	25
Kua mis nyeem qaub 1.5% ntuj	35
Tofu cheese	15
Cov mis nyuj ntuj	32
Roj 9% rog	30
Cov txiv ntoo yogurt	52
Brynza	-
Feta cheese	56
Cuam tshuam loj	45
Tsev cheese pancakes	70
Suluguni cheese	-
Kev cheese	57
Kev sib tw dag	-
Cream 10% roj	30
Qaub cream 20% rog	56
Mis nyuj khov	70
Pub mis nyuj nrog piam thaj	80
Ntses thiab nqaij ntses
Hau cod	-
Hau pike	-
Nkuaj Crabs	-
Hiav txwv kale	22
Hau hake	-
Hau trout	-
Cw	-
Cov hau tawv nqaij npau	-
Tuna hauv nws cov kua txiv	-
Sudak	-
Flounder	-
Hau squids	-
Hau pob kws tus ntses	5
Hau mullet	-
Pollock roe	-
Beluga	-
Herring	-
Haus luam yeeb cod	-
Kub haus yeeb salmon liab	-
Fried perch	-
Fried carp	-
Sardine npau npau	-
Salmon npau npau	-
Caviar liab	-
Nyuj Sib Nraus Mackerel	-
Ntses cutlets	50
Haus luam yeeb eel	-
Phauv khaub hlab	40
Cod mob siab	-
Sardine hauv roj	-
Mackerel hauv roj	-
Saury hauv roj	-
Tshuaj tsuag rau hauv roj	-
Nqaij khoom
Hau mis qaib mis	-
Hau nqaij nyuj	-
Hau qaib cov txwv	-
Hau nqaij nyuj rog	-
Fried luav	-
Lub raum mos	-
Daim siab ci nqaij nyug siab	50
Hau nqaij nyug hau	-
Hlwb plaub hau	-
Omelet	49
Fried qaib	-
Ci nqaij npuas	-
Yaj yaj	-
Nqaij nyuj Stroganoff	56
Cutlets nqaij npuas	50
Nqaij tawv	28
Siav hnyuv ntxwm	34
Tus Goose	-
Yajtshajkoob	-
Roast os	-
Kib noj npuas noj	-
Cov Rog, Roj, thiab Cov Kua
Qaub qaub	20
Ketchup	15
Mustard	35
Txiv roj roj	-
Zaub roj	-
Mayonnaise	60
Kab Npauj	51
Margarine	55
Nqaij npuas rog	-
Dej qab zib
Dej ntshiab tsis-carbonated	-
Ntsuab tshuaj yej (qab zib pub dawb)	-
Cov kua txiv lws suav	15
Carrot kua txiv	40
Cov kua txiv kab ntxwv (suab thaj dawb)	48
Kua kua txiv (qab zib pub dawb)	40
Cov kua txiv kab ntxwv (suab thaj dawb)	40
Pineapple kua txiv (tsis muaj piam thaj)	46
Cov kua txiv ua kua txiv (qab zib tsis pub dawb)	48
Liab caw liab	44
Qhuav caw dawb	44
Kvass	30
Ntuj kas fes (qab zib pub dawb)	52
Cocoa hauv mis nyuj (tsis muaj piam thaj dawb)	40
Cov kua txiv rau ib pob	70
Txiv hmab txiv ntoo compote (qab zib pub dawb)	60
Koob qab zib	30
Kas fes hauv av	42
Si haus	74
Npias	110
Qhuav champagne	46
Gin thiab tonic	-
Dej cawv	30
Vodka	-
Cognac	-
Lwm yam
Cov protein ntawm ib lub qe	48
Qe (1 pc)	48
Ib nkaub qe	50
Walnuts	15
Hazelnuts	15
Txiv mab txiv ntoo	25
Pistachios	15
Txiv laum huab xeeb	20
Sunflower noob	8
Cov Noob Npuas	25
Cwj Vuam Chiv	45
Qhob noom xim kasfes dub	22
Zib ntab	90
Khaws cia tau	70
Mis chocolate	70
Chocolate Tuav	70
Halva	70
Cov khoom qab zib caramel	80
Marmalade	30
Qab zib	70
Paj Kws	85
Shawarma hauv pita mov ci (1 pc.)	70
Hamburger (1 pc)	103
Hotdog (1 pc)	90
npias	110
hnub tim	103
tortilla pob kws	100
dawb qhob cij	100
rutabaga	99
parsnip	97
Fabkis buns	95
ci qos yaj ywm	95
mov nplej	95
mov mij	92
nyob kas poom los apricots	91
cactus jam	91
mashed qos yaj ywm	90
zib ntab	90
instant nplej porridge	90
pob kws flakes	85
boiled carrots	85
pop pob kws	85
khob cij dawb	85
mov ci	85
sai mashed qos yaj ywm	83
fodder taum	80
qos yaj ywm chips	80
pob keej	80
granola nrog txiv ntoo thiab raisins	80
tapioca	80
unsweetened wafers	76
donuts	76
lub dib liab	75
zucchini	75
taub dag	75
ntev Fabkis txoj cij	75
av hauv av ua ncuav	74
bagel nplej	72
millet	71
qos yaj ywm hau	70
Coca-Cola, kev npau suav, sprite	70
qos hmoov txhuv, pob kws	70
pob kws hau	70
marmalade, qab zib jam	70
Mars, Snickers (Tuav)	70
dumplings, ravioli	70
turnip	70
steamed dawb mov	70
qab zib (sucrose)	70
txiv ntoo chips hauv qab zib	70
mis nyuj chocolate	70
khoom qab zib tshiab	69
hmoov nplej	69
croissant	67
txiv puv luj	66
cream nrog hmoov nplej hmoov	66
muesli swiss	66
oatmeal tam sim ntawd	66
mashed pea kua zaub ntsuab	66
tsawb	65
lub dib pag	65
lub tsho-hau qos yaj ywm	65
nyob kas poom zaub	65
npawg tooj	65
semolina	65
xuab zeb txiv hmab txiv ntoo pob tawb	65
kua txiv kab ntxwv, npaj txhij	65
khob cij dub	65
raisins	64
nplej zom nrog cheese	64
shortbread koob noom	64
kab laum	64
taum dub kua zaub	64
daim txhuam cev ncuav mog qab zib	63
txhawv nplej	63
nplej hmoov nplej pancakes	62
twix	62
hamburger buns	61
pizza nrog txiv lws suav thiab cheese	60
txhuv dawb	60
daj pea puree kua zaub	60
nyob kas poom qab zib pob kws	59
pies	59
papaya	58
pita arab	57
tsawb qus	57
txiv nkhaus taw	55
oatmeal ncuav qab zib	55
butter khaub noom	55
txiv hmab txiv ntoo zaub xam lav nrog whipped cream	55
tarot	54
cov pob txha mos	53
kua mis nyeem qaub	52
mis nyuj khov	52
lws suav kua zaub	52
ceg	51
thoob ham	50
qab zib qos (qos yaj ywm)	50
kiwi	50
cov nplej xim av	50
spaghetti nplej zom	50
tortellini nrog cheese	50
buckwheat ncuav khob cij	50
tub raj	50
oatmeal	49
amylose	48
bulgur	48
ntsuab peas, nyob kas poom	48
kua txiv hmab txiv ntoo, tsis muaj piam thaj dawb	48
txiv kab ntxwv qaub kua txiv, qab zib pub dawb	48
txiv ntoo ua ncuav	47
lactose	46
M & Ms	46
kua txiv puv luj, qab zib pub dawb	46
cov mov ci	45
nyob kas poom pears	44
lentil mashed kua zaub	44
kob taum	42
cov kaus poom taum mog	41
txiv hmab	40
ntsuab peas, tshiab	40
mamalyga (pob kws pormeal)	40
freshly nyem kua txiv kab ntxwv, qab zib dawb	40
kua kua txiv, qab zib pub dawb	40
dawb taum	40
mov nplej mov ci, mov ci ncuav	40
cov ncuav ua ncuav	40
ntses ntaus	38
wholemeal spaghetti	38
lima taum kua zaub	36
txiv kab ntxwv	35
Suav vermicelli	35
ntsuab peas, qhuav	35
figs	35
ntuj yogurt	35
yog-rog tsis muaj roj	35
quinoa	35
qhuav apricots	35
pobkws	35
carrots nyoos	35
mis nyuj mis nyuj khov	35
pears	34
rye noob	34
chocolate mis nyuj haus	34
txiv laum huab xeeb	32
txiv pos nphuab	32
tag nrho cov mis	32
lima taum	32
ntsuab tsawb	30
taum dub	30
turkish taum mog	30
Berry marmalade tsis muaj suab thaj, jam tsis muaj suab thaj	30
2 feem pua mis	30
kua mis	30
txiv duaj	30
txiv apples	30
cov hnyuv ntxwm	28
skim mis	27
liab qab hau	25
txiv aws	22
daj taum mog	22
txiv kab ntxwv qaub	22
barley	22
plums	22
cov kaus poom taum pauv	22
ntsuab lentils	22
chocolate dub (70% cocoa)	22
tshiab apricots	20
txiv laum huab xeeb	20
taum pauv	20
fructose	20
mov nplej	19
walnuts	15
txaij	10
zaub paj ntsuab	10
nceb	10
ntsuab kua txob	10
mexican cactus	10
zaub qhwv	10
hneev	10
txiv lws suav	10
nplooj ntoos zaub xas lav	10
zaub xas lav	10
qij	10
paj noob hlis noob	8

Niaj hnub no peb tau xam tawm ib qho zoo li glycemic index. Kuv paub tseeb tias tam sim no koj yuav mloog zoo rau kev noj zaub mov carbohydrates, uas, nyeg, yuav muaj feem cuam tshuam rau kev txhim kho ntawm koj cov foos.

Kev noj haus - 10 kg toj ib lub lim tiam

Cheese noj rau ib lub lim tiam

Bormental noj nrog zaub mov

Zoo mono-cov pluas noj

Noj cov zaub mov "Saucer" rau 7 hnub

Zaub pob nyob nrog zaub mov txawv