Tohu raupaparehu. Whakaotia te tepu hua (oti ma te waahanga)

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He aha te tohu glycemic e mohio ana nga taatai ​​huka. Koinei te kaupapa e tiimata ana te hunga mate, te whiriwhiri i a raatau mahi o ia ra.
Ehara i te mea ngawari noa ki te whakaae me te piri ki tetahi momo kai me nga kai puta noa i te koiora. Kaore e taea te maumahara i nga hua katoa ka puta mai ki runga i te teepu, engari ka pau te kai, me te mohio kaore e pa ki te taumata huka toto - te patu!

Kia hoki ai maau, nga taatai ​​mate, kia ngawari ai te aro turuki i nga kai o te kai, ka whakaatuhia e matou he tepu mo te whakauru i nga tuuturu kai whaa ka paatohia e tatou i nga ra katoa. Mena kaore i kitea e koe tetahi mea, tuhia - ka tapiritia e maatau!

Kia maamaa te maarama, kua wehewehea e maatau nga waahanga ki nga waahanga:

  • huawhenua
  • nga hua me nga hua;
  • hua totokore me nga hua paraoa;
  • hua miraka;
  • ika me te kaimoana;
  • hua kai;
  • te hinu, te hinu, te ranu;
  • inu
  • tetahi atu

Whakapaihia ia hua, ka taea e koe te kite i tana GI, te ihirangi pāngarau, me te nui o nga pūmua, te ngako me nga warowaihā (BJU). Ko te rarangi whakamutunga ko te rarangi hua i runga i te tauine e rima-waahanga, ko te tohu 5 te hua tino pai ki te kai.

Huawhenua

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Parsley, paitini5493,70,485
Tata15312,50,54,15
Rētihi Rau10171,50,22,35
Tōmato Hou10231,10,23,85
Nga kukama hou20130,60,11,85
Riki raw10481,4

-

10,45
Pūkene15222,90,325
Asparagus15211,90,13,25
He Poipoipo102730,445
Te rarihi15201,20,13,45
Kā kāpeti hou10252

-

4,35
Sauerkraut15171,80,12,25
Kotahi Maama1575239,65
He Kamupene Toa15291,80,345
Te piripiri a Brussels15434,8

-

5,95
Rakau15332

-

6,55
Harore tote10293,71,71,15
Ko te kowhatu pepeke10261,3

-

5,35
Ko te pepa Whero15311,30,35,95
Karika30466,5

-

5,25
Nga kāreti mata35351,30,17,25
Kakau pīa hou407250,212,84
Pania nga maripi2512810,30,420,34
Pauna kohua401279,60,50,24
Te paraoa huawhenua55992,14,87,13
Tiki Korero401461,713,35,13
Kaimoana ririki75831,34,88,13
Kohuihapahia ai64541,90,110,83
Paukena Paukena75231,10,14,43
Zucchini maru751041,3610,32
Karotihe maru351203105,72
Ko te oriwa matomato151251,412,71,32
Kotahi kohua701234,12,322,52
Ko nga oriwa pango153612,2328,71
Tunua kohua657520,415,81
Pauna rīwai90922,13,313,71
French fries952663,815,1291
Rīwai maoa951842,89,5221
Kirikiri Potato855382,237,649,31

Hua me nga hua

Ingoa Hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Lemu20330,90,135
Kaipara karepe22350,70,26,55
Rōpere30390,80,38,35
Te aporo30440,40,49,85
Parakipere25312

-

4,45
Rōpere25340,80,46,35
Parakipere43411,10,68,45
Parakipere423410,17,75
Whero whero303510,27,35
He fuamelie pango153810,27,35
Paramu maroke25270,2

-

6,45
Lingonberry25430,70,585
Apitier20400,90,195
Paarake30420,90,19,55
Te Peara34420,40,39,55
Pararaiha22430,80,29,65
Rōpere32320,80,46,35
Karaka35380,90,28,35
Keriira22490,80,510,34
Whakapaipai35520,9

-

11,24
Nectarine35480,90,211,84
Cranberry45260,5

-

3,84
Kiwi50490,40,211,54
Buckthorn moana30520,92,554
Pai here25501,20,410,64
Nga Tangerines40380,80,38,13
Kuihi40410,70,29,13
Persimmon55550,5

-

13,22
Mango55670,50,313,52
Merono60390,6

-

9,12
Panana60911,50,1212
Karepe40640,60,2162
Pineapples66490,50,211,61
Kirikiri72400,70,28,81
Nga karepe652711,8

-

661
Pepe252422,3

-

58,41
Puaka352573,10,857,91
Aporo aporo302405,2

-

551
Raina14630620,572,31

He totara me nga hua paraoa

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Hanga hinu kai30205173,9145
Paraoa paraoa kore-momona1529148,9121,75
Bran5119115,13,823,54
Oatmeal40305116,2504
He paihini hupa i runga i te wai221093,10,422,24
Oatmeal ki te wai66491,51,193
Pore ​​tunu miraka501113,6219,83
Kohuatia paraoa kaore i pa651252,70,7363
Whaira puri381134,70,923,23
He paraoa paraoa402228,61,443,93
Katoa paraoa paraoa4529111,32,1656,53
Tunihia "Borodino"452026,81,340,73
He paihini Buckwheat i runga i te wai501535,91,6293
Te hinu oatmeal601164,85,113,73
Durum witi pasta501405,51,1272
Pore ​​tunu miraka6512235,415,32
He paihini raihi miraka701012,91,4182
Te paraoa rai-rai652146,7142,42
He mapu me te tiihi6017010,9136,42
He whakaware60252146,3372
Te miihini miraka i runga i te wai701344,51,326,11
Te paepae raihi kei runga i te wai801072,40,463,51
Panekeke Panetini Moore691855,2334,31
He paru me nga rīwai6623463,6421
Parani tiihi602366,613,322,71
He paraoa paraoa mo te Premium802327,60,848,61
Pasta moni8534412,80,4701
Muesli8035211,313,467,11
Pie i tunua ki te riki me te hua manu882046,13,736,71
Pai keke me te tāmi882894,78,847,81
Paratutu7436011,52741
Kuki pihikete8035211,313,467,11
He koko pata882927,54,954,71
Hot Pai Pai922878,73,1591
Wheat Bagel1032769,11,157,11
Kutu kikorangi8536040,5801
Kirikiri ma1003818,814,454,21
Tae White (taro)1363697,47,668,11
Tauawha805452,932,661,61
Te pihikete, keke, keke100520425701

Nga taonga whakapaipai

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Te miraka miraka273130,24,75
Tihi tīhi iti-ngako30881811,25
Tote soya30403,81,90,85
Kefir nonfat253030,13,85
Yogurt 1.5% taiao354751,53,55
Tofu tīhi15738,14,20,65
Ko te miraka nui32603,14,24,84
Tekau 9% ngako3018514923
Okuora hua521055,12,815,73
Brynza

-

26017,920,1

-

2
Te tīhi tīhi5624311212,52
Te papatipu tiimata45340723101
Panikini tīhi7022017,41210,61
Te tīhi Suluguni

-

28519,522

-

1
Tīhi tukatuka5732320273,81
Te tiihi ngoikore

-

3602330

-

1
Kirīmi 10% ngako301182,8103,71
Ko te kirīmi miraka 20% ngako562042,8203,21
Te hukapapa702184,211,823,71
Te miraka whakatiki me te huka803297,28,5561

Te ika me te kaimoana

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Kohuatia kohua

-

76170,7

-

5
He paihutunu kohua

-

78180,5

-

5
Whakapupuhia

-

8518,71,1

-

5
Te moana moana2250,90,20,35
Hakea poke

-

8616,62,2

-

5
He paoa

-

8915,53

-

5
He Hoko

-

95201,8

-

5
Kohikahihia e te paraoa

-

95143

-

5
Tuna i roto i tōna ake wai

-

96211

-

5
Sudak

-

9721,31,3

-

5
Kereawai

-

10518,22,3

-

5
Kotahi kohua

-

14030,42,2

-

5
Kaihua nga konutai59720,31,315
Pau rawa te kiri

-

115194,3

-

4
Pollock roe

-

13128,41,9

-

4
Beluga

-

13123,84

-

4
Herepere

-

14015,58,7

-

3
Pūoho paowa

-

11123,30,9

-

3
He riki māwhero wera

-

16123,27,6

-

3
Tunua maroke

-

158198,9

-

3
Karena tunu

-

19618,311,6

-

3
Pau te hinu

-

1782010,8

-

3
Tote nehe

-

21016,315

-

2
Kaimoana whero

-

26131,613,8

-

2
Maakarete kai paowa

-

15123,46,4

-

2
Nga tapa tapa5016812,5616,12
He tuna paowa

-

36317,732,4

-

1
Piu rakau409454,39,51
Ate ate

-

6134,265,7

-

1
He hinu i te hinu

-

24917,919,7

-

1
Te kiri-hinu i te hinu

-

27813,125,1

-

1
Kohuatia ki te hinu

-

28318,323,3

-

1
Kei te hinu te hinu

-

36317,432,4

-

1

Nga hua o te kai

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Ko te uma heihei kohuatia

-

13729,81,8

-

5
Kararehe te kohua

-

13427,83,1

-

5
Turukura

-

19523,710,4

-

4
Tunua kohua

-

17525,78,1

-

4
Rapeti tika

-

21228,710,8

-

4
Tihi tākihi

-

15626,15,8

-

4
Pīti mīti heihei5019922,910,23,94
Te arero paraoa kohua

-

23123,915

-

4
Tuhinga o mua

-

12411,78,6

-

3
Omelet4921014152,13
Heihei tunu

-

26231,215,3

-

3
Poaka paraoa

-

28019,922

-

3
Kararehe kohuatia

-

29321,922,6

-

3
Koehoe Tote5620716,613,15,72
Tapahi poaka5026211,719,69,62
Nga korero2826610,4241,61
Tōtiti tunua34300122831
Kuihi

-

31929,322,4

-

1
Te reme

-

3002425

-

1
Pārera tunu

-

40723,234,8

-

1
Poaka paraoa

-

40717,737,4

-

1

Ngati, Ngao, Sauces

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Te toatete20122

-

15
Ketchup15902,1

-

14,94
He puaare351439,912,75,33
Hinu Olive

-

898

-

99,8

-

3
Ko te hinu huawhenua

-

899

-

99,9

-

3
Tihoe606210,3672,62
Punarua517480,482,50,82
Margarine557430,2822,11
Ngako poaka

-

8411,490

-

1

Kaiwawa

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Te wai karekau parakore

-

-

-

-

-

5
T tea Green (huka kore)

-

0,1

-

-

-

5
Wai Tomato15181

-

3,54
Ko te wai kāroti40281,10,15,83
Wai karepe (huka koreutu)48330,3

-

83
Wai aporo (kore huka)40440,5

-

9,13
Wai karaka (te huka koreutu)40540,7

-

12,83
Te pauna paina (kore huka)46530,4

-

13,43
Wai karepe (kore huka)4856,40,3

-

13,83
Te waina whero maroke44680,2

-

0,33
Te waina ma maroke44660,1

-

0,62
Kvass3020,80,2

-

52
Kaaora (kore utu huka)5210,10,1

-

2
Koko i roto i te waiu (kore huka)40673,23,85,12
Wai mo ia kete70540,7

-

12,82
Compote hua (huka koreutu)60600,8

-

14,22
Te waina whakaranu301500,2

-

201
Kahia te kawhe42580,7111,21
Nga inu hupa7448

-

-

11,71
Te Pire110420,3

-

4,61
Wariini maroke46880,2

-

51
Ko te miro me te tonic

-

630,2

-

0,21
Te Tino30322

-

-

451
Vodka

-

233

-

-

0,11
Cognac

-

239

-

-

1,51

Othertahi atu

Ingoa o te hua

Tohu raupaparehu

Kcal

Piripoti

Tika

Ko te hakihaki

Whakatauranga nama

Ko te pūmua o te hua kotahi48173,6

-

0,45
Tono (1 pc)48766,35,20,74
Kotahi hua toene50592,75,20,31
Matanui1571015,665,215,22
Nga Hazeloti1570616,166,99,92
Aramona2564818,657,713,62
Pistachios15577215010,82
Toi kiri2061220,945,210,82
Nga purapura putiputi8572215342
Paukena paui256002846,715,72
Kakau453803,433,529,52
Tiakarete pouri225396,235,448,22
Honey903140,8

-

80,32
Kei te pupuri702710,30,370,91
Tiakarete miraka70550534,752,41
Korero tiakareti70500425691
Halva7052212,729,950,61
Karamara karukao80375

-

0,1971
Mareare303060,40,1761
Pūnu70374

-

-

99,81
Whawhai854802,12077,61
Shawarma i roto i te taro pita (1 pc.)7062824,829641
Hamburger (1 pc)10348625,826,236,71
Hotdog (1 pc)907241736791

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