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| 2012/01/22 19:12:14瀏覽939｜回應5｜推薦0 | |
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我在說有關的升糖指數時，別人看我就好像我從另一個星球來的。我意識到這一概念不如我想的那樣廣為流傳，所以我想我記下一些事情來幫助理解。 The glycemic index came about as a result of trying to determine how different foods impact your blood sugar levels. The more impact the food has, the higher it is on the glycemic index. For example white bread has a GE of around 70, and oat raison bread (whole grain) has a GE of around 47. jelly beans are around 80, while cherries come in at a low 22. What does all that really mean to you? 血糖指數試圖測定不同的食物如何影響血糖值。較高的血糖指數的食物有更多的影響，例如一個白麵包GI值約 70，含燕麥麵包（全麥）GI值約 47 。jelly beans 80左右，而櫻桃是低GI 值約22。這些對你有什麼意義呢？ If you eat foods that quickly elevate your blood sugar, you may experience a sugar rush; you will then have a crash due to the roller coaster effect of that high. You will also become hungrier more quickly. Food with a low GE will not have that effect. The impact on your blood sugar level is minimal. This stability in your blood sugar levels results in a feeling of satisfaction for longer periods of time. In other words, the low GE foods are more filling and won't cause more food cravings. 如果你吃的食物迅速提升你的血糖，你的血糖值可能會急速上升，急快速下降，像雲霄飛車一樣，變得更快感到飢餓。低GI食品不會有這種反應，它影響你的血糖值是很小的，血糖值有較長時間的穩定。換句話說，低GI食品增加飽足感且不會造成更多對食物的慾望。
這會影響您的健康嗎？較少的食慾代表你會吃得少從而進食較少的熱量。（我有提到除了其他因素外，大多數低GI食物有較少的熱量嗎？）長時間進食熱量較少，而所有其他因素保持不變，你就能減重。 A scary thought is that it is predicted that 33% of children born in America today are expected to develop type two diabetes and that 50% of black and Hispanic children are expected to develop type two diabetes. This is due in part to obesity and poor eating habits and physical inactivity. Wow. Basically with a diet incorporating more lower-GE foods and some exercise, much of that could be avoided. 一個可怕的預測，今天在美國出生的兒童有33％預期會發展為第2型糖尿病，50％的黑人和西班牙裔兒童預期會發展為第2型糖尿病。 Another factor is nutrition. Foods today, even naturally grown, organic, unprocessed foods, do not contain the same levels of nutrients that they once did. Soil is depleted of natural fertilizers and so farmers are filling the soil with chemicals to force the crops to grow. The vegetables you eat may look healthy, but astoundingly enough the same serving of spinach that once contained over 50 milligrams of iron now contains less than 5 milligrams! To get the 400 IU's of vitamin E set forth by the FDA as the recommended daily allowance, you would have to eat 33 pounds of spinach. No wonder the AMA changed its' position on supplements -- specifically a daily multi-vitamin. In 2002 the AMA reversed it's long standing position and now recommends we take a multi-vitamin to help supplement what we get from food. 另一個因素是營養。 I wandered off my main point of eating low glycemic foods, but sometimes the passion jumps in. If you have nay questions on the glycemic index or supplementation, please drop me an e-mail; I'd be happy to address any questions that come my way. Diabetes.net is the most neutral site for information on the glycemic index, meaning they have an easily accessable database of basic foods and their GI. Here's the link: Anything I can do to help you succeed, I will. |
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