Mena kua kowhiria e koe te huarahi o te hauora maau, ki te hiahia koe ki te kai tika me te noho humarie, me tino tirotiro koe ko te KBZhU anake, engari ko te taupū glycemic o te hua. E whakaatu ana te GI i te paanga o te warowaihā o tetahi kai ki te huka toto o te tangata, a, i runga i tenei, he nui te taumata o te insulin Ko te teepu o te taupū glycemic o te pata me te pata ka awhina i a koe ki te maarama ki tenei kaupapa. He mea nui ano kia whaiwhakaarohia he aha te ahua o te hua: he kohua he kohua ranei.
| Te ingoa o te pata | Taupū Glycemic |
| Amaranth | 35 |
| Raihi ma | 60 |
| He raihi ma | 70 |
| Bulgur | 47 |
| Porridge parei pokekore | 50 |
| Porridge pea | 22 |
| Kakarewake he kakariki | 54 |
| Kua oti te buckwheat | 65 |
| Buckwheat korekore | 60 |
| Buckwheat | 50 |
| Raihi mohoao | 57 |
| Quinoa | 35 |
| Raihi Paraone | 50 |
| Kakano paraoa (polenta) | 70 |
| Kotahi | 65 |
| Couscous matotoru | 50 |
| Tauirahia te couscous | 60 |
| Kotahi te kotahitanga | 45 |
| Porridge harakeke | 35 |
| Parauri | 35 |
| Semolina maroke | 50 |
| Semolina paraia rawa | 60 |
| Semolina i runga i te wai | 75 |
| Wholegrain semolina | 45 |
| Miraka semolina | 65 |
| Whakamatautau miraka | 50 |
| Muesli | 80 |
| Oats katoa | 35 |
| Oats papatahi | 40 |
| Oatmeal Inamata | 66 |
| Oatmeal i runga i te wai | 40 |
| Oatmeal me te miraka | 60 |
| Pata totika | 40 |
| Parani | 51 |
| Porridge parei i runga i te wai | 22 |
| Parei Peara | 50 |
| He parei peara me te miraka | 50 |
| Takikupu / takikupu | 55 |
| Mira | 70 |
| Nga kaaiti witi | 45 |
| Mira i runga i te wai | 50 |
| Porridge miraka me te miraka | 71 |
| Mira | 71 |
| He raihi Basmati witi roa | 50 |
| Raihi Basmati korekore | 45 |
| Raihi jasmine kakara ma | 70 |
| He raihi ma te raihi ma | 60 |
| Raihi ma noa | 72 |
| Raihi Inamata | 75 |
| Raihi mohoao | 35 |
| Raihi parauri kaore i oti | 50 |
| Whero raihi | 55 |
| Raihi kaore i oti | 65 |
| Porridge raihi miraka | 70 |
| Parani raihi | 19 |
| Witi paraoa rai | 35 |
| Sorghum (Tarutaru Sudan) | 70 |
| Oatmeal raw | 40 |
| Kikii parei | 35 |
Ka taea te tango i te teepu kia pai ai te whakamahi i konei.
