Keenista si aad u dalbato cuntadaada caafimaadka leh, ma iloobi kartid cunnooyinka kalooriyada, culeyskooda, saamiga borotiinada, dufanka, iyo karbohaydraytyada, iyo kordhinta xaddiga faybarka. Wax walba waxay umuuqdaan in lagu xisaabtamo. Laakiin waxaa jira qodob kale oo si weyn u saameyn kara habka miisaankaagu u yaraado caafimaadkaaga fiicana waa glycemic index of foods.
Tusmada glycemic-ka waa cabbiraad go'aamisa sida sonkorta dhiigga loo kordhiyo kadib marka la cuno sheyga. Sidaa awgeed, waad u adeegsan kartaa tusmada glycemic si aad u go'aamiso sida ugu dhakhsaha badan ee dheef-shiid kiimikaadka ah u cuno cuntadaada, miyaanay caqabad ku noqon doonin miisaankaaga oo hoos u dhaca oo aad shidaal kugu filan hesho illaa cuntadaada xigta.
Hoos udhaca tusmada glycemic, ayaa si fiican u sii fiicnaan doonta badeecada, sida ugu dhakhsaha badan ee ay u degi doonto, way yaraynaysaa in ay si toos ah ugu socoto dhexdaada inches dheeraad ah. Iyo warka wanaagsan ee ugu weyn ayaa ah in tusmada glycemic ay horeyba u tixgelisay cabbirrada sida maadada fiber-ka iyo saamiga PFC. Alaabooyinka leh tusaha ugu hooseeya oo aad u badan oo fiber iyo borotiino ah, dufan, karbohaydraytyadu waa saamiga ugu saxsan.
Si loo xisaabiyo glycemic index laftiisa sidoo kale looma baahna - cuntooyinka cuntada ee loo qaybiyay 3 qaybood: GI hooseeya (10 illaa 40), celcelis ahaan GI (40-70), iyo GI sare (> 70). Alaabada qaybta koowaad waa la cabi karaa maalin kasta tiro kasta ha noqotee, kooxda labaad waa in la xadidaa, tan saddexaadna marmar ayaa mararka qaarkood lagu daraa liiskaaga.
Cuntooyinka leh GI hooseeya: bariis bunni ah, salaar, cagaarka, karootada, xididdo, boqoshaada, soybeans, digir cagaaran, saytuun, qajaar, zucchini, lawska, misirta, digirta, basasha, asparagus, kaabajka, basbaaska, broccoli, eggplant, celery, sinjibiil, cherry, Mandarin, oranji, abrikot, qumbaha, canab, khamiir, caano.
Alaabada celceliska GI: bariiska hadhuudhka dheer, boorashka, baastada, rootiga qamadiga oo dhan, burka qamadiga, baradhada, pizza, sushi, buskudka, shukulaatada madow, marmalade, qaraha, cananaaska, persimmon, sabiibta, jalaatada, majones, khudaarta qasacadaysan.
Cuntooyinka leh GI-ga sare: bariis cad, masago, semolina, shaciir luul, soodhaha macaan, hamburgers, buskud, rooti cad, keega, sonkorta, jajabka, baradhada shiilan, jajabyada galleyda, shukulaatada caanaha, baararka shukulaatada, waffles, badarka, biirka, salool, qaraha, bocorka, berde, istaarij.