Glycemic index o meaʻai mo maʻisuka: laulau atoa * Crossfit

I se faʻaopopoga, ina ia aua neʻi 'ai ni meaʻai e leʻo iai ni suka, e vaʻaia foʻi e le maʻisuka le faʻamaumauga o meaʻai. Ioe, e le o se mea e ofo ai, aua o lenei faʻailoga e fesoʻotaʻi tuusaʻo ma le faʻasaʻolotoina o suka i le toto. E sili atu ona faigofie le amanaʻia o lenei faʻailoga pe a fai o loʻo i ai se laulau o glycemic index o meaʻai mo tagata suka. Mo le faigofie, latou e vaevaeina e le gata i le faʻavasegaina ma le faʻasino igoa o le GI, ae faʻapea foi "i le tele": mai le maualuga i le maualalo.

Faavasegaina	Igoa	Faailoga GI
Maualuga Glycemic Index Meaʻai Laulau (70-100)
Suamalie	Maamona	85
	Papu manaia	85
	Muesli ma ni vine ma niu	80
	Lafoaʻiga faʻafuaseʻi	75
	Sukalati sukalati	70
	Mea inu karaponi	70
Areto ma paluga oloa	Areto papaʻe	100
	Meaʻai suamalie	95
	Areto e leai se Gluten	90
	Hamburger taavale	85
	Faʻapapa	80
	Donuts	76
	Baguette	75
	Croissant	70
Fuafua suka	Kulukose	100
	Suka paʻepaʻe	70
	Suka suka	70
O sirio ma ipu na faia mai ia latou	Araisa papaʻe	90
	Pulu susu susu	85
	Susu araisa faʻamago	80
	Mili	71
	Vermicelli saito vaivai	70
	Penina karite	70
	Tulouna	70
	Semolina	70
Fua	Aso	110
	Lanumoana	99
	Aperila	91
	Vaieli	74
Fualaʻau	Pateta pateta	95
	Pateta falai	95
	Potu kesi	95
	Karoti pupuna	85
	Pateta pateta	83
	Maukeni	75
Lisi o meaʻai ma le averesi glycemic index (50-69)
Suamalie	Jam	65
	Marmalade	65
	Marshmallow	65
	O vine	65
	Maple syrup	65
	Sorbet	65
	Aisa kulimi (ma faʻaopopo suka)	60
	Areto puupuu	55
Areto ma paluga ma gaosi oloa	Falaoamata falaoa	69
	Areto fefete uliuli	65
	Rye ma falaoa saito atoa	65
	Panikeke	63
	Pizza "Margarita"	61
	Lasagna	60
	Pita Arapi	57
	Spaghetti	55
Fua	Fala fou	66
	Apaapa apa	65
	Faʻi	60
	Melon	60
	Papaya fou	59
	Faʻapipii Pusa	55
	Mango	50
	Persimmon	50
	Kiwi	50
Sioio ma sirio	Oatmeal vave	66
	Muesli ma suka	65
	Araisa umi	60
	Oatmeal	60
	Bulgur	50
Mea inu	sua moli	65
	Fualaʻau mamago compote	59
	Vai sua (leai se suka)	53
	Sua o le Cranberry (Sugar Free)	50
	Suka Fua Aunoa Fala	50
	Apu sua (suka leai)	50
	Pipi faʻapipiʻi	65
Fualaʻau	Pateta pateta	65
	Uala	64
	Fualaʻau fualaʻau	64
	Penina eleele	50
Sauasisi	Mayonnaise Alamanuia	60
	Ketchup	55
	Sinapi	55
Susu oloa	Pata	55
Susu oloa	Sour kulimi 20% gaʻo	55
Meaʻai ma iʻa	Iʻa tipi	50
Meaʻai ma iʻa	Ate ate povi falai	50
Lisi maualalo GI Meaʻai (0-49)
Fua	Cranberry	47
	Fuifui	44
	Apricots mago, Prune	40
	Apu, moli, quince	35
	Rimoni, pīsi	34
	Apricot, grapefruit, pear, nectarine, tangerine	34
	Pilekipeli	29
	Keri, raspberry, mumu fualaʻau	23
	Strawberry vao-strawberry	20
Fualaʻau	Kalone lanumeamata	45
	Chickpeas, tomato mamago, pi lanumeamata	35
	Pi	34
	Lentil enaena, pi lanumeamata, kaliki, kāloti, beets, lentil samasama	30
	Lentil lanumeamata, pi auro, fatu maukeni	25
	Artichoke, isalaelu	20
	Broccoli, kapisi, Brussels sprouts, cauliflower, chili, kukama,	15
	Salati laufala	9
	Parsley, basil, vanillin, cinnamon, oregano	5
Serealia	Araisa enaena	45
	Buckwheat	40
	Laisa vao (uliuli)	35
Susu oloa	Auala	45
	Maualalo gaʻo yogurt	35
	Kulimi 10% gaʻo	30
	Sisi sisi-leai se gaʻo	30
	Susu	30
	Low-gaʻo kefir	25
Areto ma oloa gaosi	Fafao falaoa areto atoa	45
	Al dente-kuka pasta	40
	Noodles ma vermicelli mai Saina	35
Mea inu	Fualaʻau sua (Sugar Free)	45
	Sua o le karoti (suka e leai se suka)	40
	Compote (suka leai)	34
	Sua o tamato	33
Suamalie	Aisa kulimi Fructose	35
	Jam (suka leai)	30
	Sukalati oona (sili atu i le 70% koko)	30
	Peanut Butter (Sugar Free)	20