Glikemik

Rendah (GI 55) Jenis Makanan GI Sedang (56 GI 69) Jenis Makanan GI Tinggi (GI 70) Jenis Makanan GI

Panggang dan Kacang Asin Yogurt rendah lemak Ceri Jeruk Bali Beras Belanda Susu Aprikot Mentega Kacang Pasta Fettucine Susu Skim Yoghurt Buah Rendah Lemak Spaghetti Wholemeal Apel Pear Sup Toat, Kalegan Jus Apel Tanpa Pemanis Mie Spaghetti Putih Kacang Polong Kaleng Persik Bubur yg dibuat dgn air Sup Lentil Jeruk Makaroni Anggur Hijau Jus Jeruk Kacang Polong Wortel Rebus Coklat Susu Kiwi Roti Gandum Keripik Pisang Oat Jagung Manis

14 14 22 25 25 27 31 31 32 32 33 37 38 38 38 40 40 41 42 42 42 44 44 45 46 46 48 49 49 52 53 54 55 55 55

Muesli, non panggang Kentang rebus Sultana Roti Pitta Beras Basmati Madu Biskuit yg mudah dicerna Keju & Pizza Tomat Es Krim Kentang Baru Coca Cola Aprikot Kaleng,Sirup Kismis Biskuit Shortbread Couscous Roti Gandum Hitam Nanas, Segar Melon Croissant Gandum Giling Mars Bar Ryvita Crumpet Panggang Weetabix Roti Gandum

56 56 56 57 58 58 59 60 61 62 63 64 64 64 65 65 66 67 67 67 68 69 69 69 69

Kentang Tumbuk Roti Tawar Semangka Swede Bagel Branflakes Cheerios Kentang Goreng Coco Pops Jelly Kacang Kue Beras Rice Krispies Cornflakes Kentang Coat Gandum Puffed Bagguete Parsnip Rebus Nasi Putih

70 70 72 72 72 74 74 75 77 80 82 82 84 85 89 95 97 98

MENU RENDAH GI SEMINGGU

HARI 1 Sarapan Snack Makan siang Snack Makan malam Snack Sarapan Snack Makan siang Snack Makan malam Snack Sarapan Snack Makan siang Snack Makan malam Snack Sarapan Snack Makan siang Snack Makan malam Snack Sarapan Snack Makan siang Snack Makan malam Snack Sarapan Snack Makan siang Snack Makan malam Snack Sarapan Snack Makan siang Snack Makan malam Snack

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telur orak-arik (bagian putih telurnya saja). 1 buah apel. sandwich tuna dengan roti gandum dengan saus mayonise dan jagung. yoghurt rendah lemak. spaghetti saus bolognese. satu buah jeruk.
HARI 2

bubur oatmeal dengan buah berry. 1 buah pear. tumis dada ayam dengan salad sayur & olive oil. jeruk & satu potong kecil cake buah. fetuccini saus primavera. satu mangkuk cerry.
HARI 3

telur orak-arik (bagian putih telurnya saja) dengan asparagus. yoghurt rendah lemak. pasta dengan saus dari tomat. 1 buah pisang tumis sayuran. satu tart apel.
HARI 4

telur orak-arik (bagian putih telurnya saja) & daging bacon. 3 buah plum. sandwich salmon asap, dengan keju cottage, dan salad. sepotong kecil muffin. sup sayuran. satu buah pear.
HARI 5

sereal muesli (gandum tumbuk dengan buah dan kacang) & susu rendah lemak. 1 buah sunkist. cream soup dengan roti panggang. salad buah. ikan tim dengan sayuran rebus. sepotong kecil kue coklat.
HARI 6

yoghurt rendah lemak dengan raspberry. salad sayuran. roti gandum dengan saus kacang. satu mangkuk strawberry. Pie daging. satu potong kecil muffin.
HARI 7

roti panggang dengan bacon. 2 buah kiwi. piza vegetarian. yoghurt rendah lemak. satu porsi kecil ayam panggang dengan kentang dan sayuran rebus. salad buah.

Tabel Makanan Mengandung Kolesterol

No 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 Nama Makanan 10 Gram Putih Telur Ayam Teripang Ubur-ubur Susu Sapi Non Fat Daging Bebek Tanpa Lemak Daging Ayam Tanpa Lemak Ikan Sungai Biasa Daging Sapi Tanpa Lemak Daging Kelinci Daging Kambing Tanpa Lemak Ikan Ekor Kuning Daging Asap (Ham) Iga Sapi Daging Sapi Burung Dara Ikan Bawal Daging Sapi Berlemak Gajih Sapi Gajih Kambing Keju Sosis Daging Kepiting Udang Kerang/Siput Belut Santan Kelapa Susu Sapi Susu Sapi Cream Cokelat/Cacao Mentega/Margarin Jeroan Sapi Kerang Putih/Remis/Tiram Telur Ayam Jeroan Kambing Cumi-cumi Kuning Telur Ayam Otak Sapi Telur Buyung Puyuh Kolesterol Mg 0 0 0 0 50 50 55 60 65 70 85 98 100 105 110 120 125 130 130 140 150 150 160 160 185 185 250 280 290 300 380 450 500 610 1170 2000 2300 3640 Kategori Sehat Sehat Sehat Sehat Sehat Sehat Sehat Sehat Sehat Sehat Sehat Sekali-sekali Sekali-sekali Sekali-sekali Sekali-sekali Sekali-sekali Sekali-sekali Hati-hati Hati-hati Hati-hati Hati-hati Hati-hati Hati-hati Hati-hati Berbahaya Berbahaya Berbahaya Berbahaya Berbahaya Berbahaya Berbahaya Berbahaya Berbahaya Berbahaya Pantang Pantang Pantang Pantang

Tabel Kadar Purin

Golongan A
Rendah ( 50 mg) Sayuran Buah-buahan Susu Keju Telur Serealia Oncom

Golongan B
Sedang (50 GI 150 mg) Daging Sapi Ikan Laut Kerang-Kerangan Kacang-Kacangan Asparagus Kembang Kol Bayam Jamur

Golongan C
Tinggi (GI 150 mg) Hati Ginjal Otak Jantung Paru Udang Remis Sardin Ragi Alkohol Ekstrak Daging

Food for health

apples apricots artichokes avocados bananas beans beets blueberries broccoli cabbage cantaloupe carrots cauliflower cherries chestnuts chili peppers figs fish flax garlic grapefruit grapes green tea honey lemons limes mangoes mushrooms oats olive oil onions oranges peaches peanuts pineapple prunes rice strawberries sweet potatoes tomatoes walnuts water watermelon wheat germ wheat bran yogurt Protects your heart Combats cancer Aids digestion Battles diabetes Protects your heart Prevents constipation Controls blood pressure Combats cancer Strengthens bones Combats cancer Saves eyesight Saves eyesight Protects against Prostate Cancer Protects your heart Promotes weight loss Aids digestion Promotes weight loss Protects your heart Aids digestion Lowers cholesterol Protects against heart attacks saves eyesight Combats cancer Heals wounds Combats cancer Combats cancer Combats cancer Controls blood pressure Lowers cholesterol Protects your heart Reduce risk of heart attack Supports immune systems prevents constipation Protects against heart disease Strengthens bones Slows aging process Protects your heart Combats cancer Saves your eyesight Protects prostate Lowers cholesterol Promotes Weight loss Protects prostate Combats Colon Cancer Combats Colon Cancer Guards against ulcers prevents constipation Controls blood pressure Lowers cholesterol Lowers cholesterol Quiets a cough Helps hemorrhoids Combats cancer Protects your heart Saves eyesight Prevents constipation Controls blood pressure Protects your heart Combats Breast Cancer Combats Cancer Protects your heart Soothes sore throat Helps stops strokes Boosts memory Battles diabetes Controls blood pressure Promotes Weight loss Conquers kidney stones Protects your heart Aids digestion Protects your heart Protects your heart Boosts memory Lowers cholesterol Combats cancer Promotes Weight loss Combats cancer Combats cancer Combats cancer Promotes Weight loss Relieves colds prevents constipation Battles diabetes Protects your heart Lifts mood Combats cancer Combats cancer Combats cancer Promotes Weight loss prevents constipation prevents constipation Strengthens bones Blocks diarrhea Saves your eyesight Protects your heart Helps stops strokes Strengthens bones Lowers cholesterol Strengthens bones Stabilizes blood sugar Combats cancer Promotes weight loss Lowers cholesterol Prevents constipation Strengthens bones Ends insomnia Lowers cholesterol Clears sinuses Lowers cholesterol Protects your heart Protects your heart Combats cancer Helps stops strokes Combats cancer Helps stops strokes Guards against ulcers Controls blood pressure Controls blood pressure Regulates thyroid Kills bacteria Battles diabetes Combats cancer Kills bacteria Protects your heart Helps stops strokes Combats Prostate Cancer Aids digestion boosts memory Conquers kidney stones boosts memory Combats cancer Lowers cholesterol boosts memory Conquers kidney stones Lowers cholesterol Lowers cholesterol Lowers cholesterol Lowers cholesterol Improves lung capacity Shields against Alzheimer's Stabilizes blood sugar Controls blood pressure Controls blood pressure Combats cancer Protects your heart Boosts memory Protects your heart Protects your heart Combats cancer Combats cancer Banishes bruises Slows aging process Combats Cancer Combats Cancer Combats Cancer Combats Cancer Improves mental health kills bacteria Combats Prostate Cancer Enhances blood flow Promotes Weight loss Increases energy Smoothes skin Smoothes skin aids digestion Combats cancer prevents constipation Battles diabetes Lowers cholesterol Straightens respiration aids digestion Lowers cholesterol Dissolves warts Lowers cholesterol Combats cancer Calms stress Strengthens bones Protects your heart Lifts mood Smoothes skin Helps stops strokes Helps stops strokes Helps stops strokes Supports immune systems

Cushions joints Slows aging process Guards against liver disease Smoothes skin Blocks diarrhea Stabilizes blood sugar Aids weight loss Prevents constipation Controls blood pressure Helps hemorrhoids Supports immune system Promotes weight loss Guards against heart disease Shields against Alzheimer's Controls blood pressure Boosts immune system Controls blood pressure Supports immune system Boosts immune system Fights fungus Lowers cholesterol Protects your heart Kills bacteria Fights allergies Stops scurvy Stops scurvy Shields against Alzheimer's Strengthens bones Smoothes skin Smoothes skin Fights fungus Helps hemorrhoids Aggravates diverticulitis Blocks diarrhea Protects against heart disease Helps stops strokes

Protects against heart disease Controls blood pressure improves digestion improves digestion Aids