Thaum xaiv cov khoom lag luam, nws yog qhov tseem ceeb yuav tsum them sai sai rau lawv cov khoom noj GI. Nws qhia ntau npaum li cas ib qho khoom lag luam hloov pauv qib ntawm cov piam thaj hauv ntshav.
Raws li koj paub, carbohydrates tau muab faib ua "nrawm" thiab "qeeb". Monosaccharides lossis cov roj carbohydrates tau yooj yim nqus, ua rau cov ntshav qab zib nce siab. Yog tias cov piam thaj tsis koom nrog kev ua haujlwm hauv lub cev, lub cev tawm ntawm lub zog no "hauv cov peev txheej", uas tau hais tawm hauv daim ntawv ntawm cov rog rog.
Lub cev nqus cov polysaccharides lossis qeeb carbohydrates ntev, maj mam muab lub cev nrog cov piam thaj. Yog li, cov piam thaj hauv qib tau tswj hwm tsis muaj kev hloov ntawm lub ntsej muag thiab lub sijhawm ntev, thiab rau txhua qhov no muaj cov lus qhia glycemic.
Dab tsi yog glycemic index?
Cov roj carbohydrates muaj txiaj ntsig thaum kev siv nyiaj ntau ntawm lub zog yuav tsum tau, piv txwv li, nrog cov kev ua kom lub cev ua si tawm. Rau qhov no, cov dej haus tshwj xeeb hauv lub zog tau tsim, uas ua nrawm rau lub cev ua cov khoom tseem ceeb rau kev nce siab hauv cov ntshav qabzib. Thaum cov qib no nce siab, lub cev ua haujlwm nrog cov insulin ntau lawm.
Qhov tshuaj yeeb dej caw no ua "thauj" rau cov piam thaj, xa nws mus rau cov rog rog. Tias yog vim li cas koj yuav tsum tsis pub tshaj qhov kev cai ntawm kev ua kom tau carbohydrate lossis siv tag nrho cov nyiaj, vim tias txwv tsis pub lawv yuav muab tso rau hauv cov rog uas muaj rog. Nws tau zoo nyob rau lub sijhawm thaum cov neeg txheej thaum ub, tom qab ntawd cov zaub mov tsis tuaj yeem lav rau tib neeg, thiab cov rog rog tau ua haujlwm ua qhov kev nyab xeeb rau cov xwm txheej tsis pom zoo.
Tab sis nyob rau hauv peb lub sijhawm ntawm kev tawm tsam tas mus li rau qhov zoo tagnrho, cov roj ntsha subcutaneous yog ib yam tsis txaus ntseeg. Ua ntej txhua yam, cov rog yog tus yeeb ncuab, ntawm chav kawm, rau qhov tsis muaj zog ntawm ib nrab ntawm tib neeg.
Cov roj nplej qeeb yog qhov zoo rau lub cev thaum nws rov qab los. Hauv lub neej dog dig, qib ntshav qabzib hauv cov ntshav tsis ntau ntxiv, tus neeg xav tau lub zog maj mam ntws mus thawm hnub. Kev xav nyob rau hauv kev noj haus yog qhov taw qhia tias yuav ua li cas sai cov carbohydrates yuav nyob hauv cov ntshav. Ntawm qhov no, carbohydrates hauv ib qho khoom tshwj xeeb hu ua "nrawm" lossis "qeeb".
Hauv kev suav ntawm glycemic index rau kev sib piv, cov piam thaj tau tshwm sim. Nws qhov ntsuas yog 100. Tag nrho lwm cov khoom lag luam muaj qhov ntsuas ntawm 0 txog 100. Tab sis ntau cov khoom noj khoom haus dhau ntawm 100 bar, raws li koj tuaj yeem pom, lawv tau nrawm dua li ntawm cov piam thaj hauv qhov feem nkag ntawm cov ntshav.
Yog tias koj noj ntshav qabzib ua cov ntsiab lus ntsuas, tom qab ntawd tag nrho lwm cov khoom lag luam raug ntsuas los ntawm theem ntawm cov ntshav qab zib hauv lub cev tom qab noj 100 grams ntawm cov khoom no piv rau haus tib 100 grams piam thaj.
Yog tias qib 50% ntawm cov ntshav qab zib tom qab cov piam thaj, tom qab ntawd GI ntawm cov khoom no yog 50, thiab yog tias 110% qab zib, tom qab ntawd qhov ntsuas yuav yog 110.
Dab tsi txiav txim siab glycemic Performance index ntawm cov zaub mov
Nws nyob ntawm ntau yam. Qhov kev tawm tsam ntawm tus kheej thiab qhov tsis zoo ntawm cov ntaub ntawv muab yog qhov tseem ceeb. Qhov ntsuas tseem muaj feem cuam tshuam los ntawm tej hom carbohydrate (sai los sis qeeb), thiab tus nqi ntawm fiber ntau hauv ib qho khoom lag luam. Cov fiber ntau tuaj yeem txuas lub sijhawm ua kom zom mov, ua kom cov kua nplaum nyob hauv lub cev thiab maj mam tshwm sim. GI cuam tshuam los ntawm hom protein thiab rog nyob hauv cov khoom, thiab lawv cov nyiaj.
Tag nrho cov xwm txheej raug coj los rau ntawm tus kws ntsuas khoom noj khoom haus thiab sau hauv cov ntawv teev lus. GI tseem nyob ntawm txoj kev ntawm kev npaj cov tais diav, qhov tseeb no yog qhov nyuaj heev rau kev txiav txim siab. Tab sis tus ntawm qhov tseeb no yog qhov tsis txaus ntseeg txhawm rau txhawm rau ua tib zoo mloog.
Cov zaub mov twg xaiv raws li lawv cov GI kev ua tau zoo
Cov khoom lag luam nrog lub siab glycemic Performance index muaj qhov zoo hauv qab no:
- Kev kub siab ntawm lub zog vim muaj qhov muaj zog ntawm lub zog;
- Kev nce sai hauv cov ntshav qab zib.
- Cov khoom lag luam nrog lub glycemic qes qis kuj tseem muaj lawv qhov zoo:
- Maj mam muab lub cev nrog cov piam thaj thoob plaws hnub;
- Tsis tshua muaj qab los noj mov;
- Qeeb qeeb hauv qab zib, uas txo qhov ntxim nyiam ntawm kev tso tawm ntawm cov rog subcutaneous.
Kev tsis zoo ntawm cov khoom uas muaj siab glycemic Performance index ntawm cov khoom:
- Qhov txaus qhov siab txaus ntawm qhov pom ntawm cov rog rog vim tsis txaus ntseeg cov piam thaj hauv ntshav siab;
- Lub cev yog muab nrog cov carbohydrates rau lub sijhawm luv;
- Cov khoom lag luam tsis tsim nyog rau cov neeg mob ntshav qab zib.
Kev tsis zoo ntawm cov khoom uas muaj glycemic tsawg:
- Tsawg txais tos kev ua haujlwm zoo thaum lub zog ua haujlwm lub cev;
- Qhov nyuaj ntawm kev npaj. Muaj tsawg-tsawg GI khoom noj los noj.
Txoj hauv kev zoo tshaj plaws yog los muab ob hom khoom noj rau hauv koj cov khoom noj. Uas tsis negate qhov xav tau ntawm kev xaiv ua tib zoo xaiv thiab faib thoob plaws ib hnub, piv txwv li, nws tuaj yeem yog kas fes thiab hnub tim, txiv nkhaus taw thiab qab zib.
Qhov ntsuas muab mis nyuj
Khoom noj siv misPeb yog lub hauv paus ntawm kev noj haus ntawm ntau tus neeg, suav nrog kev ncaws pob. Cov zaub mov muaj txiaj ntsig ntawm cov zaub mov zoo li no dhau ntawm kev ua xyem xyav, ntxiv mus, lawv tsis kim thiab pheej yig. Ntau lub teb chaws pom txog kev tsim kev lag luam yog ib qho tseem ceeb tshaj plaws.
Cov thev naus laus zis niaj hnub tso cai rau tus neeg xaiv cov khoom noj mis nyuj raws li lawv nyiam thiab nyiam. Nyob rau hauv kev ua lag luam muaj ntau yam kev haus yogurts, cov roj ntsha uas tsis muaj roj, cov cheese thiab ntau lwm yam khoom ntawm cov khoom lag luam, qee yam tuaj yeem haus nrog kas fes.
Tag nrho cov no muab qhov kev xav tau siab tshaj plaws rau cov neeg hauv cov protein thiab lwm lub zog tseem ceeb. Cov khoom noj mis nyuj kuj yog lub hauv paus rau kev tsim cov protein ntau. Whey thiab casein yog dav siv hauv kev tsim cov khoom lag luam. Nrog kev pab ntawm lim thiab hydrolysis, cov tshuaj tau txais tsis nrog qis, tab sis nrog tus nqi qib siab ntawm cov roj ntsha.
Qhov ntsuas ntawm qhob cij, hmoov nplej hmoov
Tsis muaj teeb meem li cas tib neeg mob siab txog lawv cov duab, tsos thiab lawv kev noj qab haus huv, qee leej tuaj yeem tsis kam lees lub khob cij. Yog lawm, qhov no tsis tsim nyog. Tam sim no, muaj ntau hom khob cij muaj, qee cov neeg muaj lub tshuab qhob cij hauv tsev, thiab leej twg tuaj yeem xaiv ntau hom khob cij raws nws cov ntsiab lus calorie thiab lwm yam ntxwv.
Koj yuav tsum ua tib zoo xaiv cov khoom tiav. Ntau hom qhob cij muaj qhov tsw tsw qab ntxiv uas tau nce cov txiaj ntsig ntau. Txhua yam khoom qab zib, tsim kev txhim kho, muaj ntau hom ci hmoov hloov pauv qhov ntsuas ntawm qhov khoom kawg.
Yog hais tias ib tug neeg nws tus kheej saib xyuas nws kev noj zaub mov tsis raug, nws ua rau kev txiav txim siab los xaiv cov khoom noj yooj yim. Los yog ci nws ntawm koj tus kheej hauv tsev.
Glycemic Index ntawm Cereals
Hauv kev noj haus ntawm cov neeg muaj lub cev ua si tas mus li, cereals nyob qhov chaw tseem ceeb. Muaj cov rog loj ntawm cov carbohydrates uas muab cov kis las lub cev nrog lub zog rau cov leeg kev loj hlob thiab kev cob qhia, cereals muaj GI tsawg, uas ua rau cov khoom lag luam tsis tuaj yeem ua.
Tsis yog txhua yam kev ua zaub mov yog qhov nrov heev (piv txwv li, pob kws barley), tab sis koj tuaj yeem siv tau yooj yim rau lawv, kom pom tseeb txog cov txiaj ntsig kev noj qab haus huv uas lawv nqa tuaj. Porridge rau pluas tshais yog qhov yuav tsum tau ua ua ntej rau cov neeg ncaws pob tsis muaj kas fes, tab sis nrog txiv hmab txiv ntoo, koj tuaj yeem ntxiv hnub tim thiab txiv nkhaus taw, txiv qab zib, txawm tias txiv quav ntswv nyoos ntawm no.
Txawm hais tias yog ib feem ntawm kev noj zaub mov nruj, koj tuaj yeem them taus noj cov zaub mov muaj txiaj ntsig thaum sawv ntxov. Cov noob mis muaj cov roj tsawg. Carbohydrates yog polysaccharides uas muab cov ntshav qab zib kom tsawg thiab maj mam nce tuaj, uas ua rau lub zog ntev.
Txawm li cas los xij, koj tsis tuaj yeem nqa mus nrog txhua yam kev quav ntxiv rau cov zaub mov. Yog tias koj ntxiv mis nyuj, tom qab ntawd tsuas yog cov rog tsawg, yog tias muaj piam thaj - tom qab ntawd ib qho me me. Thaum lwm cov khoom lag luam raug ntxiv, kawg GI porridge tuaj yeem hloov pauv ntau, ua rau deviating los ntawm cov txiaj ntsig yooj yim uas tau hais hauv lub rooj.
Confectionery ntsuas
Rau ntau tus neeg, tsis kam txais cov khoom noj muaj suab thaj thiab khoom qab zib ua rau lub neej nyuaj heev. Tib neeg tsis tuaj yeem kov yeej txoj kev hlub rau khoom qab zib los ntawm txhua txoj kev. Tam sim no, kev lag luam ntawm cov khoom lag luam confectionery tau raug tsa rau qib ntawm cov kos duab: cov neeg tsis sib haum xeeb tau dhau los ua kev tshaj tawm ntawm lawv tus kheej, thiab lawv cov khoom tau nthuav tawm. Yog lawm, kev tso tseg ntau hom kev lag luam confectionery tam sim no tsis yooj yim, nrog rau kev muab cov kas fes.
Muab piv rau cov khoom lag luam nrog tus nqi glycemic lub rooj, qee zaum koj tuaj yeem tuaj yeem me ntsis qab qab zib thiab kas fes ... Muab tau tias cov khoom tau raug muab tso ua ke thiab raug xaiv nrog qhov glycemic index tsawg kawg. Ib qho txaus ntawm cov khoom muaj tsawg GI thiab ib qho kev zom zom tau zoo. Yog tias koj muab cov khoom noj uas koj nyiam tshaj nrog lwm tus uas ntsuas qis dua, koj tuaj yeem siv cov khoom qab zib kom zoo.
Nyob rau hauv txhua rooj plaub, cov kws kho mob pom zoo kom noj zaub mov GI siab thaum sawv ntxov lossis ua ntej kev cob qhia.
Kev siv cov zaub mov zoo li no tom qab kev tawm dag zog ntawm lub cev yuav ua rau cov txiaj ntsig: vim tias nqus sai, cov kua dej yuav tawm thiab cov kua nplaum yuav dhau los ua cov rog rog. Ntawm chav kawm, xws li ib qho txiaj ntsig los ntawm kev kawm txog glycemic qhov taw qhia ntawm cov khoom lag luam tsis txaus siab.
Qhov ntsuas ntawm cov txiv hmab txiv ntoo thiab zaub
Nrog txiv hmab txiv ntoo thiab zaub, txhua yam yog yooj yim heev. Zaub yog suav hais tias yog cov khoom lag luam zoo rau cov neeg ncaws, vim tias lawv muaj ntau yam zaub mov, vitamins thiab lwm yam kab. Zaub pob muaj fiber ntau, uas pab txhawb kev zom zaub mov kom nquag plias. Tsis tas li, cov zaub yuav luag tsis muaj cov rog thiab carbohydrates. Tib lub sijhawm, kev noj zaub noj muaj peev xwm tuaj yeem tiv thaiv kev qab los noj mov yam tsis muaj lub zog rau lub cev, uas yuav yuam nws kom siv cov rog tsis rog.
Cov zaub ua rau qis tag nrho GI ntawm cov zaub mov: yog tias koj noj zaub nrog cov zaub mov muaj GI siab, cov piam thaj hauv cov ntshav yuav ua rau qeeb dua thiab siv sijhawm ntev.
Txiv hmab txiv ntoo yog qhov ua tsis tau ntawm L-carnitine, uas ua rau cov rog rog. Txawm hais tias lub tswv yim lees paub feem ntau, cov txiv hmab txiv ntoo, txiv nkhaus taw tsis muaj lub siab glycemic qhov zoo ntawm cov khoom, raws li nws zoo li, peb tuaj yeem hais tias nws tseem tsawg, thiab qhov no tuaj yeem kuaj tau los ntawm kev tham txog cov melons, lossis los ntawm kev siv txiv hmab, manco, thiab lwm yam.
Qhov loj ntawm cov txiv hmab txiv ntoo sib txawv muaj cov fiber ntau, uas paub tias yuav qis GI. Yog tias, tom qab qhov kev xyaum ua haujlwm, piv txwv li, noj txiv tsawb lossis txiv nkhaus taw, txiv quav ntswv nyoos yuav muab lub cev ntev thiab du ntawm cov carbohydrates ua rau lub zog poob.
Dej qab zib
Feem ntau cov dej qab zib, raws li txoj cai, muaj glycemic siab dua, zoo li hauv kas fes. Qhov no yog vim qhov tseeb tias qab zib nyob ntawm no yog nyob rau hauv daim ntawv yaj, hauv kas fes, thiab lub cev assimilates nws nrawm dua, xws li kas fes. Ntxiv mus, ntau cov dej qab zib yog haus dej, uas ua rau nce ntawm qab zib.
Tab sis muaj cov ntsiab lus tseem ceeb hauv qhov no. Piv txwv li, thaum siv creatine, nws tau qhia tias nws tau txais ntawm cov carbohydrates yooj yim uas kom ntseeg tau tias kev hloov pauv ntawm creatine rau creatine phosphate hauv cov leeg hlwb. Hauv qhov no, kua txiv hmap zoo tagnrho, uas muaj qhov ntsuas tau zoo rau txoj kev ua kom zoo ntawm creatine.
Nws yog tsim nyog sau cia tias, piv txwv li, liab wines muaj GI tsawg, tab sis txhim kho kev zom zaub mov. Raws li cov cwj pwm no, cov kws qhia zaub mov xav kom haus cov dej cawv liab tsawg, tab sis tsis haus npias, nrog rau cov zaub mov tseem ceeb, yog li kom tsis txhob paub tias cov cim ntshav qab zib muaj dab tsi.
Roj, cov kua ntses
Qhov tseeb tias cov kua ntses thiab roj muaj qis GI yog qhov zoo tsuas yog thaum xub thawj siab. Cov roj ntau los them rau qhov ntsuas no.
Yog lawm, nws tsis yooj yim los ua yam tsis muaj roj, nrog rau tsis muaj kas fes, koj tsuas yog yuav tsum xaiv cov roj zaub ntuj, piv txwv li txiv roj.
Ceev
Cov txiv ntoo muaj cov glycemic tsis txaus, thiab qhov no, raws li txoj cai, ua rau peb xav tias cov khoom lag luam yog cov xa khoom noj tau zoo tshaj plaws ntawm cov protein. Nws tsis yooj yim. Cov noob txiv muaj cov roj ntau, thiab nyuaj rau kev zom ntawm cov hnyuv. Raws li cov khoom noj kom tsawg li ib txwm muaj, cov txiv ntoo tuaj yeem pab tsis tau ntau tus neeg ncaws pob.
Tom qab kev kho cua sov, cov txiv ntoo xyaum ua tsis pauv lawv qhov ntsuas, ua rau nws qis, tab sis saj tsis tau. Yog li ntawd cov txiv ntoo yog qhov zoo tshaj plaws ua khoom noj qab zib me me thiab ua rau muaj qhov tsis txaus ntxiv rau cov khoom noj, xws li kas fes.
Cov lus qhia thiab cov lus xaus
Cov pluas noj raws glycemic indexes ntawm cov khoom yog qhov nyuaj rau kev ua raws. Tsis yog txhua tus neeg muaj sijhawm thiab ua siab ntev rau qhov no. Txawm li cas los xij, los ua ib lub tswv yim dav dav ntawm cov yam ntxwv ntawm cov khoom tsis yog qhov nyuaj. Hauv qab qhov xwm txheej sib luag, rau kev noj zaub mov txhua hnub koj yuav tsum xaiv cov zaub mov uas muaj qhov ntsuas me me. Thaum lub sijhawm lossis ua ntej lub sijhawm ntawm kev qoj ib ce, cov zaub mov uas muaj glycemic siab yuav tsum tau noj.
- Cov zaub muaj qhov ntsuas qis glycemic. Ntxiv rau, lawv tuaj yeem, thaum noj ua ke, qis GI ntawm lwm cov zaub mov. Zaub ntsuab yog qhov zoo tshaj plaws ntawm fiber ntau thiab cov vitamins, lawv txhim kho lub luag haujlwm ntawm lub plab zom mov. Yog tias nws yog qhov yuav tsum tau qis GI ntawm cov tais diav noj mov los yog cov zaub mov noj dav dav, tom qab ntawd nrog cov tais diav uas muaj GI siab, nws yuav tsum noj zaub mov nrog fiber ntau, tshwj xeeb tshaj yog zaub.
- Lub siab tshaj plaws GI muaj npias, haus dej haus cawv thiab qee hom hmoov nplej thiab cov khoom lag luam confectionery, cov txheeb cais tiav ib txwm hais txog lawv.
- Qhov ntsuas tseem yog nyob ntawm hom ntawm kev npaj. Thaum kho cov cua sov, carbohydrates thiab cov protein tsis sib luag. Piv txwv li, glycemic Performance index ntawm mashed qos yaj ywm yog txo qis tshaj nyob rau hauv qos yaj ywm hau. Qhov qis GI tshaj plaws ntawm ib lub qos, yog tias nws tau siav nws hauv nws hom. Qhov no yog vim qhov tseeb tias cov khoom lag luam muaj cov hmoov txhuv nplej siab. Txhua yam khoom siv nrog cov hmoov txhuv nplej siab (cereals, cereals lossis nplej zom), thaum ua noj, zoo poob lawv cov glycemic index.
- Thoob plaws hnub, qib ntawm glycemic index ntawm cov khoom yuav tsum raug txo kom tsawg. Txog rau yav tsaus ntuj, qhov ntsuas yuav tsum tau tsawg. Thaum pw tsaug zog, tib neeg lub cev yuav luag tsis siv lub zog, yog li cov piam thaj hauv ntshav ntau dhau los ua rau cov kab mob rog subcutaneous.
Khoom noj khoom haus glycemic Performance index lub rooj
| Khoom | Glycemic Performance index |
|---|---|
| npias | 110 |
| hnub tim | 103 |
| tortilla pob kws | 100 |
| dawb qhob cij | 100 |
| rutabaga | 99 |
| parsnip | 97 |
| Fabkis buns | 95 |
| ci qos yaj ywm | 95 |
| mov nplej | 95 |
| mov mij | 92 |
| nyob kas poom los apricots | 91 |
| cactus jam | 91 |
| mashed qos yaj ywm | 90 |
| zib ntab | 90 |
| instant nplej porridge | 90 |
| pob kws flakes | 85 |
| boiled carrots | 85 |
| pop pob kws | 85 |
| khob cij dawb | 85 |
| mov ci | 85 |
| sai mashed qos yaj ywm | 83 |
| fodder taum | 80 |
| qos yaj ywm chips | 80 |
| pob keej | 80 |
| granola nrog txiv ntoo thiab raisins | 80 |
| tapioca | 80 |
| unsweetened wafers | 76 |
| donuts | 76 |
| lub dib liab | 75 |
| zucchini | 75 |
| taub dag | 75 |
| ntev Fabkis txoj cij | 75 |
| av hauv av ua ncuav | 74 |
| bagel nplej | 72 |
| millet | 71 |
| qos yaj ywm hau | 70 |
| Coca-Cola, kev npau suav, sprite | 70 |
| qos hmoov txhuv, pob kws | 70 |
| pob kws hau | 70 |
| marmalade, jam nrog qab zib | 70 |
| Mars, Snickers (Tuav) | 70 |
| dumplings, ravioli | 70 |
| turnip | 70 |
| steamed dawb mov | 70 |
| qab zib (sucrose) | 70 |
| txiv ntoo chips hauv qab zib | 70 |
| mis nyuj chocolate | 70 |
| ncuav mog qab zib tshiab | 69 |
| hmoov nplej | 69 |
| croissant | 67 |
| txiv puv luj | 66 |
| cream nrog nplej hmoov | 66 |
| muesli swiss | 66 |
| oatmeal tam sim ntawd | 66 |
| mashed pea kua zaub ntsuab | 66 |
| tsawb | 65 |
| lub dib pag | 65 |
| lub tsho-hau qos yaj ywm | 65 |
| nyob kas poom zaub | 65 |
| npawg tooj | 65 |
| semolina | 65 |
| xuab zeb txiv hmab txiv ntoo pob tawb | 65 |
| kua txiv kab ntxwv, npaj txhij | 65 |
| khob cij dub | 65 |
| raisins | 64 |
| nplej zom nrog cheese | 64 |
| shortbread koob noom | 64 |
| kab laum | 64 |
| taum dub kua zaub | 64 |
| daim txhuam cev ncuav mog qab zib | 63 |
| txhawv nplej | 63 |
| nplej hmoov nplej pancakes | 62 |
| twix | 62 |
| hamburger buns | 61 |
| pizza nrog txiv lws suav thiab cheese | 60 |
| txhuv dawb | 60 |
| daj pea kua zaub | 60 |
| nyob kas poom qab zib pob kws | 59 |
| pies | 59 |
| papaya | 58 |
| pita arab | 57 |
| tsawb qus | 57 |
| txiv nkhaus taw | 55 |
| oatmeal ncuav qab zib | 55 |
| butter khaub noom | 55 |
| txiv hmab txiv ntoo zaub xam lav nrog whipped cream | 55 |
| tarot | 54 |
| cov pob txha mos | 53 |
| kua mis nyeem qaub | 52 |
| mis nyuj khov | 52 |
| lws suav kua zaub | 52 |
| ceg | 51 |
| thoob ham | 50 |
| qab zib qos (qos yaj ywm) | 50 |
| kiwi | 50 |
| cov nplej xim av | 50 |
| spaghetti nplej zom | 50 |
| tortellini nrog cheese | 50 |
| khob cij, buckwheat pancakes | 50 |
| tub raj | 50 |
| oatmeal | 49 |
| amylose | 48 |
| bulgur | 48 |
| ntsuab peas, nyob kas poom | 48 |
| kua txiv kua txiv, qab zib pub dawb | 48 |
| txiv kab ntxwv qaub kua txiv, tsis muaj piam thaj dawb | 48 |
| txiv ntoo ua ncuav | 47 |
| lactose | 46 |
| M & Ms | 46 |
| kua txiv puv luj, qab zib pub dawb | 46 |
| cov mov ci | 45 |
| nyob kas poom pears | 44 |
| lentil kua zaub | 44 |
| kob taum | 42 |
| nyob kas poom los turkish peas | 41 |
| txiv hmab | 40 |
| ntsuab, tshiab peas | 40 |
| Hominy (cornmeal porridge) | 40 |
| freshly nyem kua txiv kab ntxwv, qab zib dawb | 40 |
| kua kua txiv, qab zib pub dawb | 40 |
| dawb taum | 40 |
| mov nplej mov ci, mov ci ncuav | 40 |
| cov ncuav pias | 40 |
| ntses ntaus | 38 |
| wholemeal spaghetti | 38 |
| lima taum kua zaub | 36 |
| txiv kab ntxwv | 35 |
| Suav vermicelli | 35 |
| ntsuab peas, qhuav | 35 |
| figs | 35 |
| yogurt | 35 |
| yog-rog tsis muaj roj | 35 |
| quinoa | 35 |
| qhuav apricots | 35 |
| pobkws | 35 |
| carrots nyoos | 35 |
| mis nyuj mis nyuj khov | 35 |
| pears | 34 |
| rye noob | 34 |
| chocolate mis nyuj haus | 34 |
| txiv laum huab xeeb | 32 |
| txiv pos nphuab | 32 |
| tag nrho cov mis | 32 |
| lima taum | 32 |
| ntsuab tsawb | 30 |
| taum dub | 30 |
| turkish taum mog | 30 |
| Berry marmalade tsis muaj suab thaj, jam tsis muaj suab thaj | 30 |
| 2 feem pua mis | 30 |
| kua mis | 30 |
| txiv duaj | 30 |
| txiv apples | 30 |
| cov hnyuv ntxwm | 28 |
| skim mis | 27 |
| liab qab hau | 25 |
| txiv aws | 22 |
| zuaj daj peas | 22 |
| txiv kab ntxwv qaub | 22 |
| barley | 22 |
| plums | 22 |
| cov kaus poom taum pauv | 22 |
| ntsuab lentils | 22 |
| chocolate dub (70% cocoa) | 22 |
| tshiab apricots | 20 |
| txiv laum huab xeeb | 20 |
| taum pauv | 20 |
| fructose | 20 |
| mov nplej | 19 |
| walnuts | 15 |
| txaij | 10 |
| zaub paj ntsuab | 10 |
| nceb | 10 |
| ntsuab kua txob | 10 |
| mexican cactus | 10 |
| zaub qhwv | 10 |
| hneev | 10 |
| txiv lws suav | 10 |
| nplooj ntoos zaub xas lav | 10 |
| zaub xas lav | 10 |
| qij | 10 |
| paj noob hlis noob | 8 |
