Glycemic qhov ntsuas ntawm cov khoom noj rau cov ntshav qab zib: ua tiav rooj * Hla ntshav

Ib qho ntxiv, yuav kom tsis txhob noj cov zaub mov uas tsis muaj suab thaj, cov ntshav qab zib kuj tseem yuav saib xyuas cov zaub mov glycemic. Yog lawm, qhov no tsis yog qhov xav tsis thoob, vim tias qhov ntsuas no ncaj qha ntsig txog kev tso suab thaj mus rau hauv cov ntshav. Nws yooj yim dua rau noj qhov ntsuas no rau hauv tus account yog tias muaj ib lub rooj ntawm glycemic index ntawm cov zaub mov rau cov ntshav qab zib ntawm tes. Kom yooj yim, lawv muab faib tsis yog los ntawm kev faib tawm thiab qhov ntsuas ntawm GI, tab sis kuj "raws li qhov loj me": los ntawm qib siab mus rau tsawg.

Kev faib tawm	Npe	GI qhov taw qhia
Siab Glycemic Index Cov Lus Cov Khoom Noj (70-100)
Khoom qab zib	Pob tawb	85
	Qab zib paj kws	85
	Muesli nrog raisins thiab ceev	80
	Unsweetened waffles	75
	Mis chocolate	70
	Si haus dej	70
Mov ci thiab mov paj khoom	Cov khob cij dawb	100
	Qab zib pastry	95
	Gluten Dawb Cij	90
	Hamburger rolls	85
	Neeg Nrib pleb	80
	Doughnuts	76
	Baguette	75
	Quav Yeeb	70
Qab qab zib tshuaj derivatives	Cauj	100
	Dawb qab zib	70
	Xim av qab zib	70
Cereals thiab tais diav los ntawm lawv	Mov nplej dawb	90
	Pudding mis nyuj pudding	85
	Mis nyuj mov nplej porridge	80
	Zeb Zeb	71
	Mos nplej vermicelli	70
	Pearl barley	70
	Tejzaum	70
	Semolina	70
Txiv Hmab Txiv Ntoo	Cov Hnub	110
	Blueberry	99
	Apricots	91
	Lub taub	74
Zaub	Ci qos yaj ywm	95
	Kib qos	95
	Qos qos yaj ywm	95
	Bo carrots carrots	85
	Mashed qos yaj ywm	83
	Ua Tsuag Ntau	75
Cov lus ntawm cov zaub mov nrog nruab nrab glycemic Performance index (50-69)
Khoom qab zib	Jam	65
	Marmalade	65
	Marshmallow	65
	Raisins	65
	Maple phoov	65
	Sorbet	65
	Mis nyuj khov (nrog rau ntxiv qab zib)	60
	Xauj Laim	55
Mov ci thiab mov paj thiab khoom nplej	Cov hmoov nplej	69
	Dub poov xab ncuav	65
	Rye thiab whole grain qhob cij	65
	Pancakes	63
	Pizza "Margarita"	61
	Lasas naj	60
	Arabic pita	57
	Spaghetti	55
Txiv Hmab Txiv Ntoo	Txiv puv caum	66
	Nyob kas poom txiv puv luj	65
	Tsawb	60
	Melon	60
	Papaya tshiab	59
	Cov Txiv duaj	55
	Txiv nkhaus taw	50
	Pauj kev chim	50
	Kiwi	50
Uas thiab cereals	Oatmeal tseem ceeb	66
	Muesli nrog piam thaj	65
	Cov nplej ntev	60
	Oatmeal	60
	Neeg siab tawv	50
Haus dej	Cov kua txiv kab ntxwv	65
	Cov txiv hmab txiv ntoo qhuav compote	59
	Cov kua txiv hmap (Qab Zib Dawb)	53
	Cov kua txiv Cranberry (Qab Zib Dawb)	50
	Tsis muaj piam thaj rau hauv cov kua txiv hmab txiv ntoo	50
	Kua kua txiv (qab zib pub dawb)	50
	Stewed beet	65
Zaub	Jacket qos yaj ywm	65
	Qab zib	64
	Nyob kas poom zaub	64
	Pear Earthen	50
Cov kua ntses	Muaj mayonnaise	60
	Ketchup	55
	Mustard	55
Cov khoom noj mis nyuj	Kab Npauj	55
Cov khoom noj mis nyuj	Qaub cream 20% rog	55
Nqaij thiab ntses	Ntses cutlets	50
Nqaij thiab ntses	Kib nqaij daim siab	50
Tsawg GI Cov Lus Noj Khoom Noj (0-49)
Txiv Hmab Txiv Ntoo	Cranberry	47
	Txiv quav cawv	44
	Quav apricots, Prunes	40
	Kua, txiv kab ntxwv, quince	35
	Pomegranate, txiv duaj	34
	Apricot, txiv kab ntxwv qaub, pear, nectarine, tangerine	34
	Blackberry	29
	Cherries, raspberries, liab currants	23
	Strawberry qus-pos nphuab	20
Zaub	Nyob kas poom ntsuab peas	45
	Chickpeas, txiv lws suav qhuav, taum ntsuab	35
	Taum	34
	Cov taum liab daj, taum ntsuab, qij, carrots, beets, lentils daj	30
	Ntsuab lentils, taum golden, taub dag noob	25
	Artichoke, txaij	20
	Zaub cob pob, zaub qhwv, Zaub qhwv muaj zaub, zaub paj dawb, kua txob, zaub qhwv	15
	Nplooj zaub qhwv	9
	Zaub txhwb qaib, basil, vanillin, cinnamon, oregano	5
Cereals	Cov nplej xim av	45
	Pob Tsuas Yaj	40
	Tsiaj qus (dub) mov	35
Cov khoom noj mis nyuj	Khij	45
	Tsawg rog yog ntuj yogurt	35
	Cream 10% roj	30
	Rog-free tsev tsev cheese	30
	Mis	30
	Tsawg-rog kefir	25
Mov ci thiab mov nplej	Tag nrho cov qhob cij ci	45
	Al dente-siav cov nplej zom	40
	Suav cov khob noom thiab vermicelli	35
Haus dej	Cov kua txiv kab ntxwv qaub (Qab Zib Dawb)	45
	Cov kua txiv Carrot (tsis muaj piam thaj)	40
	Compote (qab zib pub dawb)	34
	Cov kua txiv lws suav	33
Khoom qab zib	Fructose Khov	35
	Jam (qab zib pub dawb)	30
	Cov qhob noom chocolate (dua 70% cocoa)	30
	Txiv laum huab xeeb butter (Qab Zib Dawb)	20