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 |
Ungalanda itafula ukuze ukwazi ukulisebenzisa njalo lapha.
