Yog tias koj noj txoj cai, zoo, lossis tsawg kawg yog siv zog rau nws, koj yuav zaum hnov txog glycemic index. Tam sim no qhov ntsuas no tsuas yog ib qho tseem ceeb raws li cov calories ntau ntawm cov zaub mov thiab nws muaj pes tsawg leeg ntawm BZHU. Cov zaub mov uas muaj glycemic qes qes nyob rau hauv daim ntawv ntawm lub rooj yuav pab koj paub zoo dua hauv cov zaub mov twg los xaiv rau koj pluas noj. Yog lawm, qhov no tsis txhais tau tias tsuas yog cov khoom noj uas xav tau xwb. Tab sis cov khoom noj khoom haus txhawb kev ua kom tsis txhob muaj zaub mov ntau GI.
| Daim ntawv teev cov khoom noj khoom haus | GI | Cov calories rau ib 100 g |
|---|---|---|
| Bakery khoom, hmoov nplej thiab cereals | ||
| Rye qhob cij | 50 | 200 |
| Rye bran qhob cij | 45 | 175 |
| Cov mov ci thoob (tsis muaj hmoov ntxiv) | 40 | 300 |
| Tag nrho cov khoom ua qoob | 45 | 295 |
| Rye qhob cij | 45 | |
| Oat hmoov | 45 | |
| Rye hmoov | 40 | 298 |
| Flaxseed hmoov | 35 | 270 |
| Buckwheat hmoov nplej | 50 | 353 |
| Quinoa hmoov nplej | 40 | 368 |
| Pob Tsuas Yaj | 40 | 308 |
| Cov nplej xim av | 50 | 111 |
| Tsis siv neeg cog txhuv basmati | 45 | 90 |
| Oats | 40 | 342 |
| Tag nrho grain bulgur | 45 | 335 |
| Nqaij thiab nqaij ntses | ||
| Nqaij npuas | 0 | 316 |
| Cov nqaij npuas | 0 | 187 |
| Qaib | 0 | 165 |
| Cutlets nqaij npuas | 50 | 349 |
| Cov nqaij npuas npua | 28 | 324 |
| Nqaij npuas | 50 | Txog li 420 nyob ntawm ntau yam |
| Veal hnyuv ntxwm | 34 | 316 |
| Txhua hom ntses | 0 | Los ntawm 75 txog 150 nyob ntawm ntau yam |
| Ntses cutlets | 0 | 168 |
| Phauv khaub hlab | 40 | 94 |
| Dej hiav txwv | 0 | 5 |
| Fermented mis nyuj tais diav | ||
| Skimmed mis | 27 | 31 |
| Tsawg-rog tsev cheese | 0 | 88 |
| Tsev cheese 9% rog | 0 | 185 |
| Yoghurt tsis muaj additives | 35 | 47 |
| Tsawg-rog kefir | 0 | 30 |
| Qaub cream 20% | 0 | 204 |
| Cream 10% | 30 | 118 |
| Xuva Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Nyuaj cheese | 0 | Los ntawm 360 rau 400 nyob ntawm ntau yam |
| Sibhawm, cov kua ntsw | ||
| Kab Npauj | 0 | 748 |
| Txhua hom roj zaub | 0 | 500 rau 900 kcal |
| Rog | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Qaub qaub | 20 | 12 |
| Ketchup | 15 | 90 |
| Zaub | ||
| Zaub cob pob | 10 | 27 |
| Cov zaub qhwv dawb | 10 | 25 |
| Cauliflower | 15 | 29 |
| Tsos | 10 | 48 |
| Tau cov txiv ntseej | 15 | 361 |
| Carrot | 35 | 35 |
| Dib lauj | 20 | 13 |
| Tau cov txiv ntseej | 15 | 125 |
| Tswb kua txob | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Nplooj zaub qhwv | 10 | 17 |
| Celery | 10 | 15 |
| Txiv lws suav | 10 | 23 |
| Qij | 30 | 149 |
| Hlais nplej | 15 | 23 |
| Fried nceb | 15 | 22 |
| Txiv hmab txiv ntoo thiab berries | ||
| Apricot | 20 | 40 |
| Quince | 35 | 56 |
| Cherry plum | 27 | 27 |
| Txiv kab ntxwv | 35 | 39 |
| Txiv quav cawv | 40 | 64 |
| Cherry | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Cov txiv kab ntxwv qaub | 22 | 35 |
| Cwj | 34 | 42 |
| Kiwi | 50 | 49 |
| Cwj Vuam Chiv | 45 | 354 |
| Tub Pos Lis | 32 | 32 |
| Txiv qaub | 25 | 29 |
| Txiv nkhaus taw | 55 | 67 |
| Kavtsij | 40 | 38 |
| Txiv duaj | 30 | 39 |
| Txiv duaj | 30 | 42 |
| Pomelo | 25 | 38 |
| Plum | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Txiv duaj | 25 | 50 |
| Nyiaj Pov Xyooj | 25 | 242 |
| Tsawb | 30 | 44 |
| Neeg rau, legumes | ||
| Walnuts | 15 | 710 |
| Txiv laum huab xeeb | 20 | 612 |
| Lub txiv ntseej ntoo | 15 | |
| Almond | 25 | 648 |
| Hazelnut | 0 | 700 |
| Ntoo thuv ceev | 15 | 673 |
| Taub dag noob | 25 | 556 |
| Peas | 35 | 81 |
| Lentils | 25 | 116 |
| Taum | 40 | 123 |
| Chickpea | 30 | 364 |
| Suab | 25 | 347 |
| Taum | 30 | 347 |
| Noob Neej | 35 | 572 |
| Quinoa | 35 | 368 |
| Soy tofu cheese | 15 | 76 |
| Kua mis | 30 | 54 |
| Hmoob Hummus | 25 | 166 |
| Nyob kas poom taum | 45 | 58 |
| Txiv laum huab xeeb | 32 | 884 |
| Haus dej | ||
| Cov kua txiv lws suav | 15 | 18 |
| Tshuaj yej | 0 | |
| Kas fes tsis muaj mis nyuj thiab qab zib | 52 | 1 |
| Cocoa nrog mis nyuj | 40 | 64 |
| Kvass | 30 | 20 |
| Qhuav caw dawb | 0 | 66 |
| Liab caw liab | 44 | 68 |
| Koob qab zib | 30 | 170 |
Koj tuaj yeem rub tawm cov lus qhia tag nrho nrog GI thiab calories ntawm no.
