Inkomba ye-glycemic yamabele nokusanhlamvu, okuluhlaza nokuphekiwe: itafula eliphelele * Isiphambano

Uma uzikhethele indlela yezempilo, uma ukhetha ukudla ngendlela efanele futhi uzigcine usesimweni esifanelekile, kubalulekile ukuqapha i-KBZhU hhayi kuphela, kodwa futhi nenkomba yomkhiqizo ye-glycemic. I-GI ikhombisa ukuthi ama-carbohydrate wokudla okuthile alithinta kanjani izinga likashukela egazini lomuntu, futhi ngenxa yalokho, izinga le-insulin. Itafula lenkomba ye-glycemic yamabele nokusanhlamvu lizokusiza uqonde le nkinga. Kubalulekile futhi ukubheka ukuthi umkhiqizo ungohlobo luni: okuluhlaza noma okubilisiwe.

Igama lokusanhlamvu	Inkomba yeGlycemic
I-Amaranth	35
Irayisi elimhlophe elibiwe	60
Ilayisi elimhlophe eligayiwe	70
IBulgur	47
Iphalishi lebhali eline-viscous	50
Iphalishi likaphizi	22
Okuluhlaza okwezibhakabhaka	54
I-Buckwheat yenziwe	65
I-Buckwheat unground	60
I-Buckwheat	50
Irayisi lasendle	57
I-Quinoa	35
Irayisi elinsundu	50
Ummbila ohlikihla (polenta)	70
Umzala	65
Umzala omubi	50
Umzala omncane owenziwe kahle	60
Ukudla okusanhlamvu okuphelele	45
Iphalishi le-flaxseed	35
Ummbila	35
I-coarse semolina	50
I-semolina ephansi kahle	60
Semolina emanzini	75
I-wholegrain semolina	45
Ubisi semolina	65
Ukuhlolwa kobisi	50
UMuesli	80
Ama-oats aphelele	35
Oats flat	40
I-oatmeal esheshayo	66
I-oatmeal emanzini	40
I-oatmeal enobisi	60
Izinhlamvu	40
Igatsha	51
Iphalishi lebhali emanzini	22
Ibhali lePearl	50
Pearl ibhali nobisi	50
Kupelwe / kupelwe	55
Amabele	70
Iziphunga zikakolweni	45
Millet emanzini	50
Amabele iphalishi nobisi	71
Amabele	71
Irayisi okusanhlamvu iBasmati ende	50
Irayisi le-Basmati elingafakwanga	45
Irayisi le-jasmine elimhlophe elimhlophe	70
Irayisi ende emhlophe okusanhlamvu	60
Ilayisi elimhlophe elijwayelekile	72
Ilayisi esheshayo	75
Irayisi lasendle	35
Irayisi elingahlanjululwanga elinsundu	50
Ilayisi libomvu	55
Irayisi elingapholishiwe	65
Ubisi irayisi iphalishi	70
Ilayisi bran	19
Rye okusanhlamvu kokudla	35
Amabele (utshani baseSudan)	70
I-oatmeal eluhlaza	40
Ibhali liyagaya	35