carbo e ig

[aguirre]

Scusate la mia ignoranza, ma potete farmi deli esempi di carbo a basso e alto IG?
dovrei utilizzare i primi verso sera e i secondi al mattino e dopo l'allenamento?
Seconda domanda, considerato che sono alto 1,84 e peso 75 kg, 17 % massa grassa, e sto ceracndo di aumenatare, posso utilizzzare(perche' comodi al lavoro) le barrette dietetiche come quelle dell'eurosoup con èpercentuali del 26% di proteine , come spuntini?
Grazie

[DYL]

FETTE WASA:BASSO IG
BANANA:ALTO IG

BENE COME HAI DETTO IL RESTO,CIAO

DYL

[Gawain]

La prima colonna prende come carboidrato standard il pane bianco (GI=100); la seconda colonna prende come indice di riferimento il glucosio (IG=100)


Nopal prickly pear cactus 10 7
Mulga seed (Acacia aneura) 11 8
Blackbean seed 11 8
Bengal gram dal (chana dal) 12 8
Organic Agave Nectar 14 10
Yogurt, low fat, artifically sweet 20 14
Soya beans, canned 20 14
Peanuts 21 15
Acorns stewed with venison 23 16
Soya beans 25 18
Rice Bran 27 19
Rajmah (red kidney beans) 27 19
Bürgen Soy Lin 27 19
Cherries 32 22
Fructose 32 22
Peas, dried 32 22
Milk, chocolate, artifically sweet 34 24
Brown beans (South African) 34 24
Barley, pearled 36 25
Grapefruit 36 25
Lentils, red 36 25
Mesquite cakes 36 25
Lungkow bean thread 37 26
Spaghetti, protein enriched 38 27
Milk + 30 g bran 38 27
Milk, full fat 39 27
Baisen (besan, chick pea flour) chapati 39 27
Beans, dried, not specified 40 28
Sausages 40 28
Vitari 40 28
Lentils, not specified 41 29
Yellow teparies broth 41 29
Kidney beans 42 29
Lentils, green 42 29
Black beans 43 30
Soy milk 43 30
Butter beans + 5 g. sucrose 43 30
So Good (Sanitarium) 43 30
Bürgen Oat Bran & Honey Loaf 43 30
So Good (Sanitarium) 43 30
Butter beans + 10 g. sucrose 44 31
Apricots, dried 44 31
Butter beans 44 31
White teparies broth 44 31
Split peas, yellow, boiled 45 32
Milk, skim 46 32
Lima beans, baby, frozen 46 32
Fettuccine 46 32
Mars M&Ms (peanut) 46 32
Nutella spread(Ferrero) 46 32
Yogurt, low fat, fruit sugar sweet 47 33
Chick peas (garbanzo beans) 47 33
Rye 48 34
Bürgen Mixed Grain Bread 48 34
Milk, chocolate, sugar sweetened 49 34
Kidney beans, autoclaved 49 34
Cheeky yam 49 34
Vermicelli 50 35
Yogurt, unspecified 51 36
Lima beans broth 51 36
Spaghetti, boiled 5 min 52 36
Pear, fresh 53 37
Spaghetti, wholemeal 53 37
Apple 54 38
Haricot/navy beans 54 38
Star pastina 54 38
Tomato Soup 54 38
Corn tortilla w/desert ironwood 54 38
Brown beans (Mexican) 54 38
Green gram (mung beans) 54 38
Fish fingers 54 38
Barley kernel bread 55 39
Plum 55 39
Pinto beans 55 39
Ultracal 55 39
Kelloggs' All Bran Fruit 'n Oats 55 39
Ravioli, durum, meat filled 56 39
Marrowfat, dried 56 39
Corn hominy (not modern corn) 57 40
Macrozamia communis 57 40
Mars Snickers Bar 57 40
Apple juice 58 41
Chick peas, curry, canned 58 41
Wheat kernels 59 41
Black-eyed beans 59 41
Spaghetti, white 59 41
Kelloggs' Guardian 59 41
All-bran 60 42
Peach, fresh 60 42
Chick peas, canned 60 42
Milk + custard + starch + sugar 61 43
Spirali, durum 61 43
Barley chapati 61 43
Black gram 61 43
Bush honey, sugar bag 61 43
Sustagen Hospital Formula 61 43
Bürgen Fruit Loaf Bread 62 43
Mars Twix Cookie Bars (caramel) 62 43
Orange 63 44
Pear, canned 63 44
Lentil soup, canned 63 44
Sweet potato (Ipamoea batatas) 63 44
Mars Chocolate (Dove) 63 44
Pinto beans, canned 64 45
Capellini 64 45
Macaroni 64 45
Holsom's 64 45
Yakult (fermented milk) 64 45
Romano beans 65 46
Linguine 65 46
Rice, instant, boiled 1 min 65 46
Lactose 65 46
Cake, sponge 66 46
Rye Kernel bread 66 46
Grapes 66 46
Pineapple juice 66 46
Black gram dal with semolina 66 46
Bread (Acacia coriacea) 66 46
Cake, banana, made with sugar 67 47
Fruit loaf 67 47
Peach, canned 67 47
Instant noodles 67 47
Bunya nut pine 67 47
Oat bran bread 68 48
Bulgur 68 48
Rice, parboiled 68 48
Peas, green 68 48
Mixed grain bread 69 48
Rice, parboiled, high amylose 69 48
Grapefruit juice 69 48
Baked beans, canned 69 48
VO2 Max Energy Bar (chocolate; Mars) 69 48
Carrots 70 49
Red River Cereal 70 49
Chocolate 70 49
Jams and marmalades 70 49
Pumpernickel 71 50
Ice cream, low fat 71 50
Tortellini, cheese 71 50
Barley, cracked 72 50
Yam 73 51
Horse gram 73 51
Orange juice 74 52
Kidney beans, canned 74 52
Lentils, green, canned 74 52
Bulger bread 75 53
Bran Buds 75 53
Kiwifruit 75 53
Cake, pound 77 54
Special K 77 54
Wheat, quick cooking 77 54
Banana 77 54
Sweet potato 77 54
Potato crisps 77 54
Bengal gram dal with semolina 77 54
Taro 77 54
Butter beans + 15 g. sucrose 77 54
Linseed rye bread 78 55
Oat Bran 78 55
Buckwheat 78 55
Sweet corn 78 55
Rice, specialty 78 55
Spaghetti, durum 78 55
Kelloggs' Honey Smacks 78 55
Cake, banana, made without sugar 79 55
Rice, brown 79 55
Oatmeal cookies 79 55
Rich Tea cookies 79 55
Jatz 79 55
Fruit cocktail 79 55
Popcorn 79 55
Muesli 80 56
Mango 80 56
Sultanas 80 56
Potato, white, not specified, boiled 80 56
Rice, wild, Saskatchewan 81 57
Potato, new 81 57
Whole greengram 81 57
Kelloggs' Mini-Wheats (whole wheat) 81 57
Power Bar (Powerfoods) 81 57
Pita bread, white 82 57
Apricots, fresh 82 57
Bajra (millet) 82 57
Honey 83 58
Bran Chex 83 58
Rice, white 83 58
Rice, white, high amylose 83 58
Pawpaw 83 58
Rice vermicelli 83 58
Pastry 84 59
Digestives 84 59
Kelloggs' Just Right 84 59
Potato, white, Ontario 85 60
Pizza, cheese 86 60
Split pea soup 86 60
Hamburger bun 87 61
Porridge (oatmeal) 87 61
Ice cream 87 61
Muesli Bars 87 61
Potato, canned 87 61
Mars Kudos Whole Grain Bars (choc chip) 87 61
Muffins 88 62
Shredded Wheatmeal 89 62
Maize chapati 89 62
Green gram dal with semolina 89 62
High fructose corn syrup 89 62
Potato, Prince Edward Island, boiled 90 63
Apricots, canned, syrup 91 64
Shortbread 91 64
Raisins 91 64
Beets 91 64
Mars Bar 91 64
Rye flour bread 92 64
Semolina bread 92 64
Macaroni and Cheese 92 64
Black bean soup 92 64
Sucrose 92 64
Cake, flan 93 65
Oat kernel bread 93 65
Couscous 93 65
High Fibre Rye Crispread 93 65
Rockmelon (muskmelon, cantaloupe) 93 65
Potato, steamed 93 65
Barley, rolled 94 66
Cordial, orange 94 66
Life 94 66
Nutri-grain 94 66
Rice, Mahatma Premium 94 66
Pineapple 94 66
Green pea soup, canned 94 66
Semolina 94 66
Cake, angel food 95 67
Barley flour bread 95 67
Arrowroot 95 67
Gnocchi 95 67
Croissant 96 67
Grapenuts 96 67
Breton Wheat Crackers 96 67
Stoned Wheat Thins 96 67
Soft drink, Fanta 97 68
Sustain 97 68
Taco shells 97 68
M'fino wild greens 97 68
Varagu 97 68
Breadfruit 97 68
Wheat bread, high fiber 97 68
Crumpet 98 69
Cornmeal 98 69
Mars Skittles 98 69
Wheat bread, wholemeal flour 99 69
Shredded Wheat 99 69
Kelloggs' Mini-Wheats (blackcurrant) 99 69
Melba toast 100 70
Cream of Wheat 100 70
Wheat Biscuits 100 70
Sao 100 70
Beans, dried, P. vulgaris 100 70
Potato mashed 100 70
Life Savers 100 70
Fruit leather 100 70
Banana, unripe, steamed 1 hr. 100 70
Tapioca, steamed 1 hr. 100 70
Millet 101 71
Maize meal porridge, unrefined 101 71
Wheat bread, white 101 71
Golden Grahams 102 71
Pro Stars 102 71
Water Crackers 102 71
Sultana Bran 102 71
Bagel, white 103 72
Watermelon 103 72
Swede (rutabaga) 103 72
Kaiser rolls 104 73
Potato, boiled, mashed 104 73
Whole-wheat snack bread 105 74
Puffed Wheat 105 74
Corn chips 105 74
Bread stuffing 106 74
Cheerios 106 74
Graham Wafers 106 74
Maize meal porridge, refined 106 74
Castanospermum australe 106 74
Corn Bran 107 75
French fries 107 75
Pumpkin 107 75
Donut 108 76
Waffles 109 76
Breakfast bar 109 76
Total 109 76
Rice, Pedle 109 76
Cocopops 110 77
Vanilla Wafers 110 77
Rice Cakes 110 77
Jowar 110 77
Green gram dal + paspalum scorbic. 111 78
Wheat bread, Wonderwhite 112 78
Morning Coffee cookies 113 79
Broad beans (fava beans) 113 79
Post Flakes 114 80
Rice, Sunbrown Quick 114 80
Jelly beans 114 80
Tapioca, boiled with milk 115 81
Puffed Crispbread 116 81
Pretzels 116 81
Rice Krispies 117 82
Team 117 82
Potato, microwaved 117 82
Corn Chex 118 83
Potato, instant 118 83
Cornflakes 119 83
Potato, baked 121 85
Ragi (or Raggi) 123 86
Crispix 124 87
Rice, Calrose 124 87
Rice, parboiled, low amylose Pelde 124 87
Rice, white, low amylose 126 88
Rice Chex 127 89
Rice Bubbles 128 90
Rice, instant, boiled 6 min 128 90
Wheat bread, gluten free 129 90
Cactus jam 130 91
Rice pasta, brown 131 92
Lucozade 136 95
French baguette 136 95
Glucose 137 96
Parsnips 139 97
Dates 141 99
Glucose tablets 146 102
Maltose 150 105
Maltodextrin 150 105
Tofu frozen desert, non-dairy 164 115

[vance]

io credo che il graal tu lo abbia trovato e da sir sei diventao san gawain

[aguirre]

tanto x cominciare grazie a tutti, ma un dubbio che sono le vasa e dove le trovo, e quando utilizzare il basso ig e quando l'alto?
grazie

[Gawain]

Le Wasa le trovi in alcuni supermercati e nei negozi alimentari specializzati.

I carboidrati a basso IG dovresti preferirli praticamente sempre, tranne immediatamente dopo l'allenamento, quando hai bisogno di ripristinare al più presto le scorte di glicogeno.

[aguirre]

Grazie domani me le procurero:-)