Ripanga Tohu Hua Glycemic
Ko te taupae glycemic (GI) he tohu mo te tere o te pakaru o tetahi hua o te warowaihā kei roto i te tinana tangata ki te whakahekenga o te huringa o te huka, e kiia ana te tohu glycemic hei tohu (GI o te huka = 100 wae). Ko te tere o te tukanga o te wehe i te hua, ka piki ake te GI.
Na, i te ao o nga momo kai he mea maamaa ki te wehe i nga kai kai-rongoa katoa ki nga roopu me te GI nui, iti, iti hoki. Ina koa, ko nga kai iti-GI ko te mea e kiia ana he matatini, he warowaihā puhoi, he kaha nga kai GI kei te tere, he kore warowaihā.
Ko te hiahia ki te hua ki nga hua me te taupae glycemic iti.
Ko nga warowaihā mai i nga hua me te iti o te taupae glycemic ka hurihia ki te hiko tonu, ka whakahaere ana maatau ki te whakapau. Na ko nga warowaihā mai i nga kai me te taupū glycemic nui, kaore i te paopao, ka tino tere te tango, na reira ka hurihuri te tinana i etahi o ratou hei hiko, ka penapena te tahi ki te hanga i te ngako.
Mo te ngawari ake, i tohu taatau i nga painga o ia hua mo te tauine e rima-waahanga. Ko te teitei ake o te kaute, ko te nuinga pea kei te whakauru i nga hua penei i to tahua.
Ingoa Hua | Tohu raupaparehu |
---|---|
Huawhenua | |
Parsley, paitini | 5 |
Tata | 15 |
Rētihi Rau | 10 |
Tōmato Hou | 10 |
Nga kukama hou | 20 |
Riki raw | 10 |
Pūkihi | 15 |
Asparagus | 15 |
Broccoli | 10 |
Te rarihi | 15 |
Kā kāpeti hou | 10 |
Sauerkraut | 15 |
Kotahi Maaka | 15 |
He Kamupene Toa | 15 |
Te piripiri a Brussels | 15 |
Rakau | 15 |
Harore tote | 10 |
Ko te kowhatu pepeke | 10 |
Ko te pepa Whero | 15 |
Karika | 30 |
Nga kāreti mata | 35 |
Kakau pīa hou | 40 |
Pania nga maripi | 25 |
Pauna kohua | 40 |
Te paraoa huawhenua | 55 |
Tiki Korero | 40 |
Kaimoana ririki | 75 |
Kohuihapahia ai | 64 |
Paura Paukena | 75 |
Zucchini maru | 75 |
Karotihe maru | 35 |
Ko te oriwa matomato | 15 |
Kotahi kohua | 70 |
Ko nga oriwa pango | 15 |
Tunua kohua | 65 |
Pauna rīwai | 90 |
French fries | 95 |
Rīwai maoa | 95 |
Kirikiri Potato | 85 |
Hua me nga hua | |
Lemu | 20 |
Kaipara karepe | 22 |
Rōpere | 30 |
Te aporo | 30 |
Parakipere | 25 |
Ko te rōpere mohoao | 25 |
Parakipere | 43 |
Parakipere | 42 |
Whero whero | 30 |
Whero fuamelie | 15 |
Paramu maroke | 25 |
Lingonberry | 25 |
Toenga Tuariki | 20 |
Paarake | 30 |
Te Peara | 34 |
Pararaiha | 22 |
Rōpere | 32 |
Karaka | 35 |
Keriira | 22 |
Whakapaipai | 35 |
Nectarine | 35 |
Cranberry | 45 |
Kiwi | 50 |
Buckthorn moana | 30 |
Pai here | 25 |
Nga Tangerines | 40 |
Kuihi | 40 |
Persimmon | 55 |
Mango | 55 |
Merono | 60 |
Panana | 60 |
Karepe | 40 |
Pineapples | 66 |
Kirikiri | 72 |
Nga karepe | 65 |
Pepe | 25 |
Puaka | 35 |
Aporo aporo | 30 |
Raina | 146 |
He totara me nga hua paraoa | |
Hanga hinu kai | 30 |
Paraoa paraoa kore-momona | 15 |
Bran | 51 |
Oatmeal | 40 |
He paihini hupa i runga i te wai | 22 |
Oatmeal ki te wai | 66 |
Pore tunu miraka | 50 |
Kohuatia paraoa kaore i pa | 65 |
Whaira puri | 38 |
He paraoa paraoa | 40 |
Katoa paraoa paraoa | 45 |
Tunihia "Borodino" | 45 |
He paihini Buckwheat i runga i te wai | 50 |
Te hinu oatmeal | 60 |
Durum witi pasta | 50 |
Te miraka miraka | 65 |
He paihini raihi miraka | 70 |
Te parāoa rai-rai | 65 |
He mapu me te tiihi | 60 |
He whakaware | 60 |
Te miihini miraka i runga i te wai | 70 |
Te paepae raihi kei runga i te wai | 80 |
Paetahi paraoa paraoa | 69 |
He paru me nga rīwai | 66 |
Parani tiihi | 60 |
He paraoa paraoa mo te Premium | 80 |
Pasta moni | 85 |
Muesli | 80 |
Pie i tunua ki te riki me te hua manu | 88 |
Pai keke me te tāmi | 88 |
Paratutu | 74 |
Kuki pihikete | 80 |
He koko pata | 88 |
Hot Pai Pai | 92 |
Wheat Bagel | 103 |
Kutu kikorangi | 85 |
Kirikiri ma | 100 |
Tae White (taro) | 136 |
Tauawha | 80 |
Te pihikete, keke, keke | 100 |
Nga taonga whakapaipai | |
Te miraka miraka | 27 |
Tihi tīhi iti-ngako | 30 |
Tote soya | 30 |
Kefir nonfat | 25 |
Yogurt 1.5% taiao | 35 |
Tofu tīhi | 15 |
Ko te miraka nui | 32 |
Tekau 9% ngako | 30 |
Okuora hua | 52 |
Brynza | - |
Te tīhi tīhi | 56 |
Te papatipu tiimata | 45 |
Panikini tīhi | 70 |
Te tīhi Suluguni | - |
Tīhi tukatuka | 57 |
Keihi pepeha | - |
Kirīmi 10% ngako | 30 |
Ko te kirīmi miraka 20% ngako | 56 |
Te tioiti | 70 |
Te miraka whakatiki me te huka | 80 |
Te ika me te kaimoana | |
Kohuatia kohua | - |
He paihutunu kohua | - |
Whakapupuhia | - |
Te moana moana | 22 |
Hakea poke | - |
He paoa | - |
He Hoko | - |
Kohikahihia e te paraoa | - |
Tuna i roto i tōna ake wai | - |
Sudak | - |
Kereawai | - |
Kotahi kohua | - |
Kaihua nga konutai | 5 |
Pau rawa te kiri | - |
Pollock roe | - |
Beluga | - |
Herepere | - |
Pūoho paowa | - |
He riki māwhero wera | - |
Tunua maroke | - |
Karena tunu | - |
Pau te hinu | - |
Tote nehe | - |
Kaimoana whero | - |
Maakarete kai paowa | - |
Nga tapa tapa | 50 |
He tuna paowa | - |
Piu rakau | 40 |
Ate ate | - |
He hinu i te hinu | - |
Te kiri-hinu i te hinu | - |
Kohuatia ki te hinu | - |
Kei te hinu te hinu | - |
Nga hua o te kai | |
Ko te uma heihei kohuatia | - |
Kararehe te kohua | - |
Turukura | - |
Tunua kohua | - |
Rapeti tika | - |
Tihi tākihi | - |
Pīti mīti heihei | 50 |
Te arero paraoa kohua | - |
Tuhinga o mua | - |
Omelet | 49 |
Heihei tunu | - |
Poaka paraoa | - |
Kararehe kohuatia | - |
Koehoe Tote | 56 |
Tapahi poaka | 50 |
Nga korero | 28 |
Tōtiti tunua | 34 |
Kuihi | - |
Te reme | - |
Pārera tunu | - |
Poaka paraoa | - |
Nga Haka, Ngaa, me nga Wai | |
Kohuati | 20 |
Ketchup | 15 |
He puaare | 35 |
Hinu Olive | - |
Ko te hinu huawhenua | - |
Tihoe | 60 |
Punarua | 51 |
Margarine | 55 |
Ngako poaka | - |
Kaiwawa | |
Te wai karekau parakore | - |
T tea Green (huka kore) | - |
Wai Tomato | 15 |
Ko te wai kāroti | 40 |
Wai karepe (huka koreutu) | 48 |
Wai aporo (kore huka) | 40 |
Wai karaka (te huka koreutu) | 40 |
Te pauna paina (kore huka) | 46 |
Wai karepe (kore huka) | 48 |
Te waina whero maroke | 44 |
Te waina ma maroke | 44 |
Kvass | 30 |
Kato māori (kore huka) | 52 |
Koko i roto i te waiu (kore huka) | 40 |
Wai mo ia kete | 70 |
Compote hua (huka koreutu) | 60 |
Te waina whakaranu | 30 |
Kahia te kawhe | 42 |
Nga inu hupa | 74 |
Te Pire | 110 |
Wariini maroke | 46 |
Ko te miro me te tonic | - |
Te Tino | 30 |
Vodka | - |
Cognac | - |
Othertahi atu | |
Ko te pūmua o te hua kotahi | 48 |
Tono (1 pc) | 48 |
Kotahi te honu hua | 50 |
Matanui | 15 |
Nga Hazeloti | 15 |
Aramona | 25 |
Pistachios | 15 |
Toi kiri | 20 |
Nga purapura putiputi | 8 |
Paukena paui | 25 |
Kakau | 45 |
Tiakarete pouri | 22 |
Honey | 90 |
Whakatupuria | 70 |
Tiakarete miraka | 70 |
He tiakareti | 70 |
Halva | 70 |
Karamara karukao | 80 |
Mareare | 30 |
Pūnu | 70 |
Whawhai | 85 |
Shawarma i roto i te taro pita (1 pc.) | 70 |
Hamburger (1 pc) | 103 |
Hotdog (1 pc) | 90 |
pia | 110 |
rā | 103 |
te kokuru tuna | 100 |
ma te taro rewena | 100 |
rutabaga | 99 |
Pāhipara | 97 |
Wini French | 95 |
tunua parai | 95 |
paraoa paraoa | 95 |
miihini parai | 92 |
apricots kēne | 91 |
cactus hora | 91 |
riki rīwai | 90 |
honi | 90 |
parepareihi raihi | 90 |
nga kumara witi | 85 |
kāreti kohua | 85 |
pākihi | 85 |
taro ma | 85 |
paraoa paraoa | 85 |
riki riki | 83 |
ngeru pi | 80 |
maramara rīwai | 80 |
ngatata | 80 |
granola me nga nati me nga karepe | 80 |
koretake | 80 |
pouaka rarawe | 76 |
hāhi | 76 |
merengi | 75 |
zucchini | 75 |
paukena | 75 |
taro roa French | 75 |
papa paraoa whenua mo te faraoa | 74 |
putea putea | 72 |
rai | 71 |
kohuatia rīwai | 70 |
Coca-Cola, wawata, putatahi | 70 |
māngaro rīwai, witi | 70 |
kohua witi | 70 |
mapu, huka huka | 70 |
Mars, Nga Kaihaata (Bars) | 70 |
dumplings, ravioli | 70 |
tōnapi | 70 |
te raihi ma | 70 |
huka (te hakiti) | 70 |
hua maramara i roto i te huka | 70 |
te tiakarete miraka | 70 |
keke hou | 69 |
paraoa witi | 69 |
totohe | 67 |
nanā | 66 |
kirīmi me te paraoa witi | 66 |
muesli swiss | 66 |
oatmeal tonu | 66 |
penupenu kaihini hupa | 66 |
panana | 65 |
merengi | 65 |
koti-kohua | 65 |
huawhenua kēne | 65 |
whanaunga | 65 |
semolina | 65 |
kete kete hua parai | 65 |
wai karaka, kua rite | 65 |
paraoa pango | 65 |
karepe | 64 |
he pota me te tiihi | 64 |
pihikete porotaka | 64 |
beetroot | 64 |
te hupa bei pango | 64 |
keke hautai | 63 |
ka tupu ngatahi | 63 |
panekoti paraoa witi | 62 |
twix | 62 |
he paihere hamurger | 61 |
pizza me te tōmato me te tīhi | 60 |
raihi ma | 60 |
pani hupa puree hupa | 60 |
kēne reka | 59 |
pororaki | 59 |
papaya | 58 |
pita arab | 57 |
raihi | 57 |
mango | 55 |
pihikete oatmeal | 55 |
pihikete pata | 55 |
huamata hua ki te kirīmi whiu | 55 |
tarot | 54 |
marau pāwera | 53 |
toka reka | 52 |
tio | 52 |
tōmato hupa | 52 |
parani | 51 |
piririhe | 50 |
kūmara (kūmara rīwai) | 50 |
kiwi | 50 |
raihi parauri | 50 |
purakau spaghetti | 50 |
tortellini me te tīhi | 50 |
pani panekoti paraoa | 50 |
Tuhinga o mua | 50 |
Tuhinga o mua | 49 |
amylose | 48 |
bulgur | 48 |
pīni matomato, kēne | 48 |
karepe karepe, huka koreutu | 48 |
karepe karepe, huka koreutu | 48 |
he hua paraoa | 47 |
lactose | 46 |
Mārau Mā Te Mā | 46 |
te wai anana, te huka koreutu | 46 |
taro popoki | 45 |
kēne pia | 44 |
te hinu hupa kia maoa | 44 |
pua nani | 42 |
kēne kēne | 41 |
karepe | 40 |
pīni matomato, hou | 40 |
mamalyga (parāoa parāoa) | 40 |
houe kotiti wai karaka, huka kore | 40 |
te aporo wai, te huka koreutu | 40 |
puaa ma | 40 |
witi witi, taro rai | 40 |
te paukena paraoa | 40 |
rakau mo nga ika | 38 |
wholemeal spaghetti | 38 |
rima hake bean | 36 |
karaka | 35 |
Vermicelli Hainamana | 35 |
pīni matomato, maroke | 35 |
piki | 35 |
toaka kai maori | 35 |
a-ngako-kore | 35 |
quinoa | 35 |
apricots maroke | 35 |
kānara | 35 |
kāreti mata | 35 |
heihikiri miraka kapi | 35 |
to kiri | 34 |
purapura rai | 34 |
te tiakareti | 34 |
pata pia | 32 |
rōpere | 32 |
te miraka katoa | 32 |
rima nga pini | 32 |
panana matomato | 30 |
nga pi pango | 30 |
pea turkish | 30 |
mārie maroke ki te kore huka, aukati kahore he huka | 30 |
2 miriona miraka | 30 |
te soy miraka | 30 |
paariki | 30 |
aporo | 30 |
hōtiti | 28 |
te miraka kau | 27 |
nga rengarenga whero | 25 |
here | 22 |
pīni kowhai | 22 |
grapefruits | 22 |
parei | 22 |
paramu | 22 |
Kiwi pia | 22 |
Nga maroke matomato | 22 |
tiakarete pango (70% koko) | 22 |
hou aperikota | 20 |
pīnati | 20 |
Kiiwi maroke | 20 |
whaikini | 20 |
he parani | 19 |
walnuts | 15 |
te eggplant | 10 |
Broccoli | 10 |
harore | 10 |
pepa matomato | 10 |
cactus mexican | 10 |
kāpeti | 10 |
puku | 10 |
tōmato | 10 |
rētihi rau | 10 |
rētihi | 10 |
kāriki | 10 |
purapura putiputi | 8 |
I tenei ra i whakaarohia e maatau he mea penei i te taupae glycemic. Kei te tino mohio au ka aro nui atu koe ki nga warowaihā kua pau, na, na tenei ka tino pa ki te whakapai ake o o puka.
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