Taomlar jadvali
O‘zbek taomlari: uglevod jadvali
Odatiy porsiya va taxminiy uglevod miqdori. GlycoNest AI ovqat tahlilida faqat shu jadvalga tayanadi.
| Taom | Odatiy porsiya | Uglevod | Oraliq | Qandni ko‘tarishi | Ishonch |
|---|---|---|---|---|---|
| Baton (oq non) | 1 tilim (≈30 g) | ≈15 g 49.2 g / 100 g | 14–16 | tez ko‘taradi | ishonchli |
| Blinchik (yupqa quymoq) | 2 dona (≈100 g) | ≈30 g | 25–35 | tez ko‘taradi | o‘rtacha |
| Bo‘g‘irsoq | 1 hovuch (≈50 g) | ≈25 g | 22–30 | tez ko‘taradi | o‘rtacha |
| Bulochka (shirin) | 1 dona (≈60 g) | ≈30 g | 27–34 | tez ko‘taradi | o‘rtacha |
| Cheburek | 1 dona (≈130 g) | ≈30 g | 25–38 | tez ko‘taradi | o‘rtacha |
| Gumma (pirojki) | 1 dona (≈90 g) | ≈30 g 33 g / 100 g | 25–36 | tez ko‘taradi | o‘rtacha |
| Lavash | 1 varaq (≈60 g) | ≈33 g 55 g / 100 g | 30–36 | tez ko‘taradi | o‘rtacha |
| Non (obi non) | 1 bo‘lak — non choragi (≈70 g) | ≈35 g 50 g / 100 g | 30–40 | tez ko‘taradi | ishonchli |
| Oladi | 3 dona (≈90 g) | ≈30 g | 25–35 | tez ko‘taradi | o‘rtacha |
| Patir non | 1 bo‘lak — choragi (≈80 g) | ≈38 g 48 g / 100 g | 32–44 | tez ko‘taradi | o‘rtacha |
| Qatlama | 1 dona (≈100 g) | ≈40 g | 35–48 | tez ko‘taradi | o‘rtacha |
| Qora non (javdar) | 1 tilim (≈30 g) | ≈14 g 48.3 g / 100 g | 12–15 | o‘rtacha | ishonchli |
| Somsa (go‘shtli) | 1 dona (≈140 g) | ≈36 g 26 g / 100 g | 30–45 | tez ko‘taradi | o‘rtacha |
| Somsa (kartoshkali yoki qovoqli) | 1 dona (≈140 g) | ≈45 g 32 g / 100 g | 38–52 | tez ko‘taradi | o‘rtacha |
| Kefir | 1 stakan (≈250 ml) | ≈10 g 4 g / 100 g | 8–12 | sekin ko‘taradi | ishonchli |
| Mevali yogurt | 1 stakancha (≈125 g) | ≈19 g | 15–22 | o‘rtacha | ishonchli |
| Muzqaymoq | 1 porsiya (≈70 g) | ≈17 g 23.6 g / 100 g | 15–20 | o‘rtacha | ishonchli |
| Pishloq | 30 g | ≈0.5 g | 0–1 | sekin ko‘taradi | ishonchli |
| Qatiq | 1 piyola (≈200 g) | ≈9 g 4.7 g / 100 g | 8–11 | sekin ko‘taradi | ishonchli |
| Qaymoq | 1 osh qoshiq (≈30 g) | ≈1 g | 0–2 | sekin ko‘taradi | ishonchli |
| Qurt | 2–3 dona (≈20 g) | ≈3 g | 1–4 | sekin ko‘taradi | o‘rtacha |
| Quymoq (omlet) | 2 tuxumli | ≈2 g | 1–4 | sekin ko‘taradi | ishonchli |
| Sut | 1 stakan (≈250 ml) | ≈12 g 4.8 g / 100 g | 11–13 | sekin ko‘taradi | ishonchli |
| Suzma | 100 g | ≈4 g | 3–6 | sekin ko‘taradi | ishonchli |
| Tuxum | 2 dona | ≈1 g | 0–2 | sekin ko‘taradi | ishonchli |
| Tvorog | 100 g | ≈4 g 3.4 g / 100 g | 3–5 | sekin ko‘taradi | ishonchli |
| Choy (shakarsiz) | 1 piyola | ≈0 g | 0–0 | sekin ko‘taradi | ishonchli |
| Energetik ichimlik | 1 banka (≈250 ml) | ≈27 g | 25–28 | tez ko‘taradi | ishonchli |
| Kakao (sut va shakar bilan) | 1 krujka (≈250 ml) | ≈25 g | 20–30 | o‘rtacha | o‘rtacha |
| Kompot (uyda) | 1 stakan (≈250 ml) | ≈20 g | 12–30 | tez ko‘taradi | kam ma’lumot |
| Kvas | 1 stakan (≈250 ml) | ≈13 g | 10–18 | tez ko‘taradi | o‘rtacha |
| Meva sharbati | 1 stakan (≈250 ml) | ≈27 g 11 g / 100 g | 24–30 | tez ko‘taradi | ishonchli |
| Pivo | 1 shisha (0,5 l) | ≈18 g | 15–22 | tez ko‘taradi | ishonchli |
| Qahva (shakarsiz) | 1 finjon | ≈0 g | 0–1 | sekin ko‘taradi | ishonchli |
| Qahva 3-in-1 | 1 paket (≈18 g) | ≈12 g | 11–13 | tez ko‘taradi | ishonchli |
| Shakarli choy | 1 piyola (2 choy qoshiq shakar) | ≈8 g | 4–12 | tez ko‘taradi | ishonchli |
| Shirin gazli ichimlik | 1 banka (330 ml) | ≈35 g 10.6 g / 100 g | 33–37 | tez ko‘taradi | ishonchli |
| Sutli choy (shakarsiz) | 1 piyola | ≈3 g | 2–5 | sekin ko‘taradi | ishonchli |
| Ananas | 1 kosacha (≈165 g) | ≈22 g 13.1 g / 100 g | 20–24 | o‘rtacha | ishonchli |
| Anjir (yangi) | 2 dona (≈100 g) | ≈19 g 19.2 g / 100 g | 17–21 | o‘rtacha | ishonchli |
| Anor | ½ dona (≈140 g donasi) | ≈26 g 18.7 g / 100 g | 23–29 | sekin ko‘taradi | ishonchli |
| Apelsin | 1 dona (≈180 g) | ≈21 g 11.8 g / 100 g | 19–23 | sekin ko‘taradi | ishonchli |
| Arab xurmosi (finik) | 3 dona (≈25 g) | ≈19 g 75 g / 100 g | 17–21 | o‘rtacha | ishonchli |
| Banan | 1 o‘rta dona (≈120 g) | ≈27 g 22.8 g / 100 g | 24–30 | o‘rtacha | ishonchli |
| Behi | ½ dona (≈150 g) | ≈23 g 15.3 g / 100 g | 20–25 | sekin ko‘taradi | ishonchli |
| Gilos | 1 kosacha (≈140 g) | ≈22 g 16 g / 100 g | 19–25 | sekin ko‘taradi | ishonchli |
| Kivi | 1 dona (≈75 g) | ≈11 g 14.7 g / 100 g | 10–12 | sekin ko‘taradi | ishonchli |
| Malina | 1 kosacha (≈120 g) | ≈14 g 11.9 g / 100 g | 12–15 | sekin ko‘taradi | ishonchli |
| Mandarin | 2 dona (≈150 g) | ≈20 g 13.3 g / 100 g | 18–22 | sekin ko‘taradi | ishonchli |
| Mayiz | 1 hovuch (≈30 g) | ≈24 g 79.2 g / 100 g | 22–25 | tez ko‘taradi | ishonchli |
| Nok | 1 o‘rta dona (≈180 g) | ≈27 g 15.2 g / 100 g | 25–30 | sekin ko‘taradi | ishonchli |
| Olcha | 1 kosacha (≈150 g) | ≈18 g 12.2 g / 100 g | 16–20 | sekin ko‘taradi | ishonchli |
| Olma | 1 o‘rta dona (≈180 g) | ≈25 g 13.8 g / 100 g | 22–28 | sekin ko‘taradi | ishonchli |
| Olxo‘ri | 3 dona (≈200 g) | ≈23 g 11.4 g / 100 g | 20–25 | sekin ko‘taradi | ishonchli |
| O‘rik | 3 dona (≈105 g) | ≈12 g 11.1 g / 100 g | 10–13 | sekin ko‘taradi | ishonchli |
| Qovun | 1 tilim (≈250 g) | ≈25 g 9.1 g / 100 g | 20–35 | o‘rtacha | o‘rtacha |
| Qulupnay | 1 kosacha (≈150 g) | ≈12 g 7.7 g / 100 g | 10–13 | sekin ko‘taradi | ishonchli |
| Shaftoli | 1 dona (≈150 g) | ≈14 g 9.5 g / 100 g | 12–16 | sekin ko‘taradi | ishonchli |
| Tarvuz | 1 tilim (≈300 g) | ≈23 g 7.6 g / 100 g | 20–26 | tez ko‘taradi | ishonchli |
| Turshak (quritilgan o‘rik) | 5 dona (≈35 g) | ≈22 g 62.6 g / 100 g | 20–24 | o‘rtacha | ishonchli |
| Tut | 1 kosacha (≈140 g) | ≈14 g 9.8 g / 100 g | 12–22 | o‘rtacha | o‘rtacha |
| Uzum | 1 kosacha (≈150 g) | ≈27 g 18.1 g / 100 g | 24–30 | o‘rtacha | ishonchli |
| Xurmo | 1 dona (≈170 g) | ≈32 g 18.6 g / 100 g | 28–36 | o‘rtacha | ishonchli |
| Baliq (qovurilgan) | 1 porsiya (≈150 g) | ≈8 g | 3–12 | sekin ko‘taradi | o‘rtacha |
| Burger | 1 dona (≈150 g) | ≈35 g | 28–45 | tez ko‘taradi | o‘rtacha |
| Chuchvara | 1 kosa (≈20 dona, 250 g) | ≈45 g 18 g / 100 g | 35–55 | o‘rtacha | o‘rtacha |
| Dimlama | 1 kosa (≈400 g) | ≈35 g 9 g / 100 g | 25–45 | o‘rtacha | o‘rtacha |
| Do‘lma (tok bargida) | 6 dona (≈180 g) | ≈20 g | 15–28 | o‘rtacha | o‘rtacha |
| Go‘sht (qaynatilgan yoki qovurilgan) | 150 g | ≈0 g | 0–1 | sekin ko‘taradi | ishonchli |
| Hasip | 100 g | ≈12 g | 8–18 | o‘rtacha | kam ma’lumot |
| Hot-dog | 1 dona (≈100 g) | ≈25 g | 20–30 | tez ko‘taradi | o‘rtacha |
| Jigar kabob | 2 six (≈150 g) | ≈5 g | 2–7 | sekin ko‘taradi | o‘rtacha |
| Jiz (qovurilgan go‘sht) | 1 porsiya (≈200 g) | ≈2 g | 0–5 | sekin ko‘taradi | ishonchli |
| Karam do‘lma (golubsi) | 2 dona (≈250 g) | ≈20 g | 15–28 | o‘rtacha | o‘rtacha |
| Kartoshkali manti | 4 dona (≈240 g) | ≈60 g | 48–70 | tez ko‘taradi | o‘rtacha |
| Kotlet | 2 dona (≈150 g) | ≈15 g | 10–20 | o‘rtacha | o‘rtacha |
| Lag‘mon | 1 kosa (≈450 g) | ≈62 g 14 g / 100 g | 50–75 | o‘rtacha | o‘rtacha |
| Manti | 4 dona (≈220 g) | ≈52 g 24 g / 100 g | 40–64 | o‘rtacha | o‘rtacha |
| Moshkichiri | 1 kosa (≈300 g) | ≈55 g 18 g / 100 g | 45–65 | o‘rtacha | kam ma’lumot |
| Norin | 1 likopcha (≈250 g) | ≈40 g 16 g / 100 g | 30–50 | o‘rtacha | kam ma’lumot |
| Palov (osh) | 1 kosa (≈300 g) | ≈60 g 20 g / 100 g | 45–75 | tez ko‘taradi | o‘rtacha |
| Pitsa | 1 bo‘lak (≈110 g) | ≈33 g | 28–38 | o‘rtacha | ishonchli |
| Qalampir do‘lma | 2 dona (≈300 g) | ≈25 g | 18–32 | o‘rtacha | o‘rtacha |
| Qazi | 50 g (3–4 bo‘lak) | ≈0 g | 0–1 | sekin ko‘taradi | ishonchli |
| Qovurdoq | 1 porsiya (≈300 g) | ≈35 g | 25–45 | tez ko‘taradi | o‘rtacha |
| Qovurma lag‘mon | 1 likopcha (≈350 g) | ≈70 g 20 g / 100 g | 55–85 | o‘rtacha | o‘rtacha |
| Qozon kabob | 1 porsiya (≈300 g) | ≈45 g 15 g / 100 g | 35–55 | tez ko‘taradi | o‘rtacha |
| Shashlik | 2 six (≈150 g) + piyoz | ≈3 g | 0–6 | sekin ko‘taradi | ishonchli |
| Shaurma | 1 dona (≈300 g) | ≈55 g | 45–70 | tez ko‘taradi | o‘rtacha |
| Shivit oshi | 1 likopcha (≈350 g) | ≈65 g | 55–80 | o‘rtacha | kam ma’lumot |
| Tandir go‘sht | 1 porsiya (≈200 g) | ≈1 g | 0–3 | sekin ko‘taradi | ishonchli |
| Tovuq go‘shti | 150 g | ≈0 g | 0–1 | sekin ko‘taradi | ishonchli |
| Tovuq kabob | 2 six (≈150 g) | ≈2 g | 0–4 | sekin ko‘taradi | ishonchli |
| Tuxum barak | 1 likopcha (≈200 g) | ≈45 g | 35–55 | o‘rtacha | kam ma’lumot |
| Xonim | 1 porsiya (≈200 g) | ≈50 g 25 g / 100 g | 40–60 | o‘rtacha | o‘rtacha |
| Achchiq-chuchuk / yangi salat | 1 likopcha (≈150 g) | ≈7 g | 5–9 | sekin ko‘taradi | ishonchli |
| Baqlajon (qovurilgan) | 1 porsiya (≈150 g) | ≈10 g | 8–13 | sekin ko‘taradi | o‘rtacha |
| Grechka | 1 likopcha (≈200 g) | ≈40 g 19.9 g / 100 g | 36–44 | o‘rtacha | ishonchli |
| Jo‘xori yormasi bo‘tqasi (suvda) | 1 kosa (≈250 g) | ≈30 g 12 g / 100 g | 25–35 | o‘rtacha | ishonchli |
| Karam (dimlangan) | 1 likopcha (≈150 g) | ≈8 g | 6–10 | sekin ko‘taradi | ishonchli |
| Kartoshka (qaynatilgan) | 2 o‘rta dona (≈200 g) | ≈40 g 20 g / 100 g | 34–44 | tez ko‘taradi | ishonchli |
| Kartoshka fri | 1 o‘rta porsiya (≈150 g) | ≈60 g 41 g / 100 g | 50–65 | tez ko‘taradi | ishonchli |
| Kartoshka pyuresi | 1 likopcha (≈200 g) | ≈34 g 17 g / 100 g | 30–38 | tez ko‘taradi | ishonchli |
| Koreyscha sabzi | 100 g | ≈9 g | 7–12 | sekin ko‘taradi | o‘rtacha |
| Lavlagi (qaynatilgan) | 100 g | ≈10 g 10 g / 100 g | 9–11 | o‘rtacha | ishonchli |
| Loviya (qaynatilgan) | 1 kosacha (≈150 g) | ≈34 g 22.8 g / 100 g | 30–36 | sekin ko‘taradi | ishonchli |
| Makaron (qaynatilgan) | 1 likopcha (≈200 g) | ≈62 g 31 g / 100 g | 55–68 | o‘rtacha | ishonchli |
| Makkajo‘xori (so‘ta) | 1 so‘ta (≈100 g donasi) | ≈21 g 21 g / 100 g | 19–25 | o‘rtacha | ishonchli |
| Mosh (qaynatilgan) | 1 kosacha (≈150 g) | ≈29 g 19.2 g / 100 g | 26–31 | sekin ko‘taradi | ishonchli |
| No‘xat (qaynatilgan) | 1 kosacha (≈160 g) | ≈44 g 27.4 g / 100 g | 40–48 | sekin ko‘taradi | ishonchli |
| Olivye salati | 1 likopcha (≈150 g) | ≈15 g | 12–20 | o‘rtacha | o‘rtacha |
| Oq guruch (qaynatilgan) | 1 kosacha (≈160 g) | ≈45 g 28.2 g / 100 g | 40–50 | tez ko‘taradi | ishonchli |
| Qovoq (pishirilgan) | 1 porsiya (≈150 g) | ≈12 g | 7–16 | o‘rtacha | o‘rtacha |
| Qovurilgan kartoshka | 1 likopcha (≈150 g) | ≈50 g 33 g / 100 g | 42–56 | tez ko‘taradi | o‘rtacha |
| Sabzi (xom) | 1 o‘rta dona (≈70 g) | ≈7 g 9.6 g / 100 g | 6–8 | sekin ko‘taradi | ishonchli |
| Sutli guruch bo‘tqasi | 1 kosa (≈250 g) | ≈45 g 18 g / 100 g | 35–55 | tez ko‘taradi | o‘rtacha |
| Vinegret | 1 likopcha (≈150 g) | ≈14 g | 10–18 | o‘rtacha | o‘rtacha |
| Borsh (lavlagili sho‘rva) | 1 kosa (≈400 g) | ≈25 g | 18–32 | o‘rtacha | o‘rtacha |
| Mastava | 1 kosa (≈400 g) | ≈32 g 8 g / 100 g | 25–40 | o‘rtacha | o‘rtacha |
| Moshxo‘rda | 1 kosa (≈400 g) | ≈40 g 10 g / 100 g | 30–50 | sekin ko‘taradi | kam ma’lumot |
| Sho‘rva | 1 kosa (≈400 g) | ≈25 g 6 g / 100 g | 18–32 | o‘rtacha | o‘rtacha |
| Tovuq sho‘rva | 1 kosa (≈400 g) | ≈18 g | 10–28 | o‘rtacha | o‘rtacha |
| Ugra osh | 1 kosa (≈400 g) | ≈40 g | 30–50 | o‘rtacha | o‘rtacha |
| Asal | 1 osh qoshiq (≈21 g) | ≈17 g 82 g / 100 g | 16–18 | tez ko‘taradi | ishonchli |
| Chak-chak | 50 g | ≈30 g 60 g / 100 g | 26–34 | tez ko‘taradi | o‘rtacha |
| Holva | 50 g (2 bo‘lak) | ≈28 g 55 g / 100 g | 25–32 | o‘rtacha | o‘rtacha |
| Holvaytar | 1 kichik piyola (≈100 g) | ≈35 g | 25–45 | tez ko‘taradi | kam ma’lumot |
| Konfet (shokoladli) | 1 dona (≈12 g) | ≈7 g | 6–8 | o‘rtacha | o‘rtacha |
| Murabbo | 1 osh qoshiq (≈20 g) | ≈13 g 65 g / 100 g | 12–14 | tez ko‘taradi | ishonchli |
| Navvot | 1 bo‘lak (≈10 g) | ≈10 g 100 g / 100 g | 9–10 | tez ko‘taradi | ishonchli |
| Nisholda | 2 osh qoshiq (≈50 g) | ≈30 g | 25–38 | tez ko‘taradi | kam ma’lumot |
| Pahlava | 1 bo‘lak (≈40 g) | ≈16 g 38 g / 100 g | 13–20 | tez ko‘taradi | o‘rtacha |
| Parvarda | 4–5 dona (≈20 g) | ≈19 g | 17–20 | tez ko‘taradi | o‘rtacha |
| Pashmak | 30 g | ≈22 g | 20–25 | tez ko‘taradi | o‘rtacha |
| Pechenye | 3 dona (≈30 g) | ≈20 g 68 g / 100 g | 18–22 | tez ko‘taradi | o‘rtacha |
| Pista (kungaboqar) | 1 hovuch (≈30 g) | ≈6 g 20 g / 100 g | 5–7 | sekin ko‘taradi | ishonchli |
| Shakar | 1 choy qoshiq (≈4 g) | ≈4 g 100 g / 100 g | 4–5 | tez ko‘taradi | ishonchli |
| Shokolad | 25 g (¼ plitka) | ≈15 g 60 g / 100 g | 12–16 | o‘rtacha | ishonchli |
| Sumalak | 1 kichik piyola (≈100 g) | ≈25 g 25 g / 100 g | 15–35 | tez ko‘taradi | kam ma’lumot |
| Tort / pishiriq | 1 bo‘lak (≈100 g) | ≈45 g 45 g / 100 g | 35–55 | tez ko‘taradi | o‘rtacha |
| Vafli | 2–3 dona (≈30 g) | ≈19 g 63 g / 100 g | 17–21 | tez ko‘taradi | ishonchli |
| Yong‘oq | 1 hovuch (≈30 g) | ≈4 g 13.7 g / 100 g | 3–5 | sekin ko‘taradi | ishonchli |
Qanday hisoblangan
Bir xil masalliqli taomlar (meva, non, guruch) uchun USDA FoodData Central qiymatlari olingan. Murakkab taomlar (palov, lag‘mon, manti) odatiy o‘zbek retsepti bo‘yicha masalliqlarning USDA qiymatlaridan hisoblangan va ochiq taom bazalari bilan solishtirilgan. Shuning uchun har bir qiymat oraliq bilan ko‘rsatiladi. Uy retsepti va porsiya katta farq qilishi mumkin.
Manbalar
- USDA FoodData Central
- American Diabetes Association — Carb counting
- International Tables of Glycemic Index (Atkinson et al., Diabetes Care 2008/2021)
- Open dish databases (plov: Arise, health-diet.ru)
Bu jadval ma’lumot uchun. Ovqatlanish rejasini shifokor yoki dietolog bilan tuzing.