Uma udla kahle, kahle, noma okungenani ukulwela, kungenzeka ukuthi uke wezwa ngenkomba ye-glycemic. Manje le nkomba ibaluleke kakhulu njengokuqukethwe kwekhalori lesitsha nokwakheka kwe-BZHU. Ukudla okunenkomba ephansi ye-glycemic ngendlela yetafula kuzokusiza ukuthi uzulazule kangcono ukuthi yikuphi ukudla ozokukhetha ukudla kwakho. Vele, lokhu akusho ukuthi kudingeka lokhu kudla kuphela. Kepha izazi zokudla okunempilo zikukhuthaza ngamandla ukudla okuphezulu kwe-GI.
| Uhlu lokudla | I-GI | Okuqukethwe kwekhalori ngama-100 g |
|---|---|---|
| Imikhiqizo yokubhaka, ufulawa nezinhlamvu | ||
| Isinkwa se-Rye | 50 | 200 |
| Isinkwa se-Rye bran | 45 | 175 |
| Isinkwa esiphelele (akukho ufulawa ongeziwe) | 40 | 300 |
| Ukudla okusanhlamvu okuphelele | 45 | 295 |
| Isinkwa se-Rye | 45 | |
| Ufulawa we-oat | 45 | |
| Ufulawa ka-Rye | 40 | 298 |
| Ufulawa wefilakisi | 35 | 270 |
| Ufulawa weBuckwheat | 50 | 353 |
| Ufulawa wequinoa | 40 | 368 |
| I-Buckwheat | 40 | 308 |
| Irayisi elinsundu | 50 | 111 |
| Irayisi le-basmati elingafakwanga | 45 | 90 |
| Oats | 40 | 342 |
| I-bulgur ephelele yokusanhlamvu | 45 | 335 |
| Inyama nokudla kwasolwandle | ||
| Inyama yengulube | 0 | 316 |
| Inkomo | 0 | 187 |
| Inyama yenkukhu | 0 | 165 |
| Ama-cutlets engulube | 50 | 349 |
| Amasoseji engulube | 28 | 324 |
| Ingulube isoseji | 50 | Kuze kufike ku-420 kuye ngokuhlukahluka |
| Umvimba we-veal | 34 | 316 |
| Zonke izinhlobo zezinhlanzi | 0 | Kusuka kuma-75 kuye kwayi-150 kuye ngezinhlobonhlobo |
| Izinhlanzi ezisikiwe | 0 | 168 |
| Izinduku zenkalankala | 40 | 94 |
| Izimila zasolwandle | 0 | 5 |
| Izitsha zobisi ezifakiwe | ||
| Ubisi olunamakhemikhali | 27 | 31 |
| I-cottage shizi enamafutha aphansi | 0 | 88 |
| I-Cottage shizi 9% wamafutha | 0 | 185 |
| I-yoghurt ngaphandle kwezithasiselo | 35 | 47 |
| I-kefir enamafutha aphansi | 0 | 30 |
| Ukhilimu omuncu 20% | 0 | 204 |
| Ukhilimu 10% | 30 | 118 |
| Ushizi Feta | 0 | 243 |
| UBrynza | 0 | 260 |
| Ushizi onzima | 0 | Kusuka ku-360 kuye ku-400 kuye ngokuhlukahluka |
| Amafutha, amasoso | ||
| Ibhotela | 0 | 748 |
| Zonke izinhlobo zamafutha zemifino | 0 | 500 kuya ku-900 kcal |
| Amafutha | 0 | 841 |
| Imayonnaise | 0 | 621 |
| I-soy sauce | 20 | 12 |
| I-Ketchup | 15 | 90 |
| Imifino | ||
| I-broccoli | 10 | 27 |
| Iklabishi elimhlophe | 10 | 25 |
| Ukholifulawa | 15 | 29 |
| U-anyanini | 10 | 48 |
| Iminqumo | 15 | 361 |
| Isaqathe | 35 | 35 |
| Ukhukhamba | 20 | 13 |
| Iminqumo | 15 | 125 |
| u-Bell pepper | 10 | 26 |
| Isithombo | 15 | 20 |
| I-arugula | 10 | 18 |
| Isaladi leqabunga | 10 | 17 |
| Isilimo esidliwayo esinamagatsha anamanzi | 10 | 15 |
| Utamatisi | 10 | 23 |
| Ugaliki | 30 | 149 |
| Isipinashi | 15 | 23 |
| Amakhowe athosiwe | 15 | 22 |
| Izithelo namajikijolo | ||
| Ibhilikosi | 20 | 40 |
| UQuince | 35 | 56 |
| I-Cherry plum | 27 | 27 |
| iwolintshi | 35 | 39 |
| Amagilebhisi | 40 | 64 |
| okusamathunduluka | 22 | 49 |
| Amajingijolo | 42 | 34 |
| Garnet | 25 | 83 |
| Isithelo segilebhisi | 22 | 35 |
| Ipheya | 34 | 42 |
| ikiwi | 50 | 49 |
| Ukhukhunathi | 45 | 354 |
| ijikijolo | 32 | 32 |
| Ilamuna | 25 | 29 |
| i-Mango | 55 | 67 |
| Isi-Mandarin | 40 | 38 |
| Okusajingijolo | 30 | 39 |
| IPENTSHISI | 30 | 42 |
| Pomelo | 25 | 38 |
| ipulamu | 22 | 43 |
| I-Currant | 30 | 35 |
| Amajingijolo | 43 | 41 |
| Ama-Cherry | 25 | 50 |
| Ithena | 25 | 242 |
| Ama-apula | 30 | 44 |
| Amantongomane, imidumba | ||
| Ama-walnuts | 15 | 710 |
| Amantongomane | 20 | 612 |
| Amantongomane e-cashew | 15 | |
| Um-alimondi | 25 | 648 |
| Hazelnut | 0 | 700 |
| Amantongomane kaphayini | 15 | 673 |
| Imbewu yamathanga | 25 | 556 |
| Uphizi | 35 | 81 |
| Ama-lentile | 25 | 116 |
| Ubhontshisi | 40 | 123 |
| Ichickpea | 30 | 364 |
| Mash | 25 | 347 |
| Ubhontshisi | 30 | 347 |
| Sesame | 35 | 572 |
| I-Quinoa | 35 | 368 |
| Ushizi weSoy tofu | 15 | 76 |
| Ubisi lweSoy | 30 | 54 |
| Hummus | 25 | 166 |
| Uphizi osekheniwe | 45 | 58 |
| Ibhitela lamantongomane | 32 | 884 |
| Iziphuzo | ||
| Utamatisi ujusi | 15 | 18 |
| Itiye | 0 | |
| Ikhofi elingenalo ubisi noshukela | 52 | 1 |
| Ukhokho nobisi | 40 | 64 |
| I-Kvass | 30 | 20 |
| Iwayini emhlophe eyomile | 0 | 66 |
| Iwayini elibomvu elomile | 44 | 68 |
| Iwayini lika-dessert | 30 | 170 |
Ungalanda itafula eligcwele nge-GI nama-calories khona lapha.
