Laʻititi Glycemic Carbohydrates: Lisi Atoa * Crossfit

I se faʻaopopoga i kalori, faʻaaogaina o meaʻai, e tatau ona e mataituina le glycemic index. GI o se fua o le aʻafiaga o meaʻai, pe a maeʻa 'ai, luga o kulukose. Mo tagata maʻisuka ma tagata o loʻo malamalama lelei ile soifua maloloina, e sili le filifili o meaʻai e maualalo le GI. A uma mea uma, o le maualalo o le, o le lemu suka e ulu i totonu o le toto. Karbohidate ma le maualalo glycemic index i le tulaga o le laulau o le a fesoasoani i tagata uma e saili le sili lelei meaʻai mo tagata uma.

O le igoa o le oloa	Faʻasino igoa Glycemic	Calorie mea, kcal
Fale fai meaʻai, falaoa ma sirio
Areto falaoa	50	200
Falaoa falaoa enaena	45	175
Areto fualaʻau atoa (leai se falaoa faʻaopoopo)	40	300
Crisps fatu atoa	45	295
Areto falaoa	45	–
Falaoamata fala	45	–
Falaoa falaoa	40	298
Falaoa flaxseed	35	270
Falaoamata falaoa	50	353
Falaoamata Quinoa	40	368
Buckwheat	40	308
Araisa enaena	50	111
Araisa basmati le tatalaina	45	90
Oati	40	342
Bulgur saito atoa	45	335
Meaʻai ma figota o le sami
Puaa	0	316
Povi	0	187
Moa	0	165
Tipi puaa	50	349
Sosisi puaa	28	324
Sosisi puaa	50	E oʻo atu i le 420 faʻamoemoe i le eseesega
Sosoʻo vela	34	316
Uma ituaiga iʻa	0	Mai le 75 i le 150 faʻamoemoe i le ituaiga
Iʻa tipi	0	168
Fau paa	40	94
Seaweed	0	5
Ipu susu faʻafefeteina
Susu susu	27	31
Sisi-fale maualalo-gaʻo	0	88
Vai sisi 9% gaʻo	0	185
Yoghurt aunoa ma ni faʻaopoopoga	35	47
Low-gaʻo kefir	0	30
Kulimi oona 20%	0	204
Kulimi 10%	30	118
Chees Feta	0	243
Brynza	0	260
Sisi faigata	0	Mai le 360 i le 400 faʻamoemoe i le eseesega
Gaʻo, sosi
Pata	0	748
Uma ituaiga o fualaʻau suauʻu	0	500 i le 900 kcal
Gaʻo	0	841
Mayonnaise	0	621
Sosi sosi	20	12
Ketchup	15	90
Fualaʻau
Broccoli	10	27
Kapisi paepae	10	25
Fuafua	15	29
Aniani	10	48
Olive	15	361
Karoti	35	35
Kukama	20	13
Olive	15	125
Bell pepa	10	26
Lani	15	20
Arugula	10	18
Salati laufala	10	17
Seleri	10	15
Tamato	10	23
Kaliki	30	149
Spinach	15	23
Fugalaoa falai	15	22
Fua ma fualaʻau
Aperila	20	40
Quince	35	56
Plum Cherry	27	27
lanu moli	35	39
Fuifui	40	64
Cherry	22	49
Lanumoana	42	34
Garnet	25	83
Fuafua	22	35
Pulu	34	42
Kiwi	50	49
Popo	45	354
Strawberry	32	32
Lemon	25	29
Mango	55	67
Mandarin	40	38
Rasipeli	30	39
Paiso	30	42
Pomelo	25	38
Plum	22	43
Fualaʻau	30	35
Lanumoana	43	41
Cherry	25	50
Prun	25	242
Apu	30	44
Nati, legume
Walnuts	15	710
Pinati	20	612
Nati kesi	15
Almond	25	648
Hazelnut	0	700
Nati pi	15	673
Maukeni fatu	25	556
Pi	35	81
Lentil	25	116
Pi	40	123
Chickpea	30	364
Mash	25	347
Pi	30	347
Sesame	35	572
Quinoa	35	368
Sisi keke tofu	15	76
Soy susu	30	54
Hummus	25	166
Pi pi	45	58
Pata pinati	32	884
Mea inu
Sua o tamato	15	18
Ti	0
Kofe e aunoa ma susu ma suka	52	1
Koko ma susu	40	64
Kvass	30	20
Uaina papaʻe mamago	0	66
Le uaina mumu mago	44	68
Ainu uaina	30	170