【升糖指數】糖尿病人必須上的一課
⭐低GI食物有助保持血糖穩定
⭐同時也要注意營養均衡
#星期三CheckCheckMail
認識低GI食物
唐太:「剛患上糖尿病,醫生說要注意食物的升糖指數,是否要吃無糖的食物?」
CheckCheckCin:「升糖指數」(Glycemic Index,簡稱GI)是量度各類含碳水化合物(醣質)食物在進食後對血糖影響程度的數值,食物中的碳水化合物在消化道分解後,會轉化成葡萄糖進入血液,血糖會因而上升,各種食物的轉化速度不一樣,高GI的食物較容易消化而轉化成葡萄糖,一般都是纖維含量低、精緻度高、較為稀爛的食物,例如白飯、粥、麵包、蛋糕、南瓜、薯蓉、果汁、砂糖等,故進食後容易出現高血糖情況;而精緻度低、富含膳食纖維、蛋白質的食物大多屬於低GI,例如糙米、燕麥、全麥麵包、意粉、蘋果、粟米、白扁豆、紅腰豆、牛奶、乳酪等,延長飽足感時間,有助控制血糖。
從中醫角度來看,低GI食物多為粗糧,故建議平日多食用,包括全穀類食品,例如燕麥、藜麥、蕎麥、小米、粟米、五穀米、全麥麵粉等;要注意烹調時間越長GI值亦越高,食物越軟爛,消化時間就越短,血糖會升得較快。
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Get to know low GI foods
“I was recently diagnosed with diabetes, and the doctor asked me to take note of the Glycemic Index of the foods I eat. Does that mean I have to start taking sugar-free foods?”
CheckCheckCin: Glycemic Index (GI) is used to measure the effects of carbohydrates (sugars and starches) on blood sugar levels. Once the carbohydrates enter the digestive tract, they will be broken down into glucose that can enter the bloodstream, causing an increase in the blood sugar levels.
Different foods will convert to glucose at different rates. Foods with higher GI can be digested and turned into glucose more easily. They are normally lower in fiber, high in refined carbs, and are easily mashed. These include rice, porridge, bread, cake, pumpkin, mashed potato, fruit juice, and sugar. They might cause blood sugar levels to spike.
On the contrary, foods with a lower GI have lower refined carbs and rich in fiber and protein. Some examples are brown rice, oats, whole wheat bread, spaghetti, apple, corn, white lentils, kidney bean, milk, and cheese. These foods can keep us full for a longer period. Hence, they are effective in controlling our blood sugar levels.
From the perspective of Chinese Medicine, foods with lower GI are generally coarse grains, and Chinese medicine practitioner recommend consuming them on a regular basis. These includes all types of whole grains such as oat, quinoa, buckwheat, millet, corn, grain rice, and whole-wheat flour.
Do note that the longer you cook these foods, the higher the GI readings you will get, as they become mashed. This will also shorten the digestion time, causing the blood sugar levels to rise.
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#男 #女
同時也有2部Youtube影片,追蹤數超過239萬的網紅Peaceful Cuisine,也在其Youtube影片中提到,This method is so much fun to bake! Enjoy;) There's a no music version of this video. https://youtu.be/DxlyM6tzB_Q --------------------------------...
low gi foods 在 Facebook 的最讚貼文
Vitamin D seems to help fight off viruses, especially COVID-19.
SUNLIGHT:A number of factors can play a role in vitamin D deficiencies in older adults. Because they spend the majority of their time indoors, older adults get minimal exposure to natural sunlight.
1.In aging adults, vitamin D deficiency is strongly linked to muscle weakness, which can manifest in different ways. In general, seniors tend to feel a heaviness in their legs and have difficulty standing up and climbing stairs.
2.Vitamin D is also necessary for aiding and regulating calcium absorption and keeps bones, muscles and teeth in excellent condition. The combination of weakened muscles and bones caused by low vitamin D levels has been associated with an increased risk of falls and fractures, which can be very dangerous and even fatal for the elderly.
3.Vitamin D is believed to help regulate immune function and the release of neurotransmitters in the brain that influence moods
4.Studies have shown that low vitamin D levels may be associated with mental health disorders like seasonal affective disorder (SAD), schizophrenia and depression. Seniors who feel depressed and tired all the time may actually suffer from vitamin D insufficiency or deficiency.
5.In addition, low vitamin D levels may contribute to cognitive decline and a person’s risk of developing Alzheimer’s disease and other forms of dementia.
6.Weight Gain
Vitamin D appears to play an important role in regulating appetite and body weight as well. Research has shown that lower levels of vitamin D are associated with obesity, whereas increased vitamin D levels have been associated with reductions in body fat.
7.It’s believed that vitamin D controls the levels of leptin in the body—another hormone that inhibits hunger and reduces fat storage.
8.When a senior is deficient in vitamin D, these signals to the brain get disrupted and the body doesn’t know when to stop eating. This can make people overeat and gain weight.
9.Fatigue
Many older adults who are tired all the time may not realize that they could have a nutritional deficiency, so they ignore their symptoms. Low vitamin D levels may also cause widespread pain in areas like the shoulders, pelvis, ribcage and lower back, which can leave a senior feeling drained. Someone who has stiff joints and is constantly feeling fatigued might want to boost their vitamin D intake (especially if they do not go outside much or do not eat many fortified foods).
10.Digestive Issues
Studies have shown that low vitamin D levels may contribute to the development of inflammatory bowel disease (IBD), a condition characterized by chronic inflammation in the digestive tract. IBD is split into two main types: ulcerative colitis and Crohn’s disease. To make matters worse, bowel diseases can interfere with the way the intestines absorb dietary fat. Since vitamin D is a fat-soluble vitamin, GI conditions can cause nutritional deficiencies to worsen even further. #COVID19 #vitaminD #sunlight #oldage
low gi foods 在 曾欣欣 Gloria Facebook 的最讚貼文
澱粉也有好壞之分
【刊登於信報財經新聞曾欣欣《食得有營》專欄】
「我要戒吃澱粉!」 這是周邊朋友經常嚷着的說話。無論是減肥瘦身,或是糖尿患者要控制血糖,澱粉質食物,如白飯、麵、意粉、麵包、薯仔等,好像都是公敵。實情真是這樣?
澱粉,屬碳水化合物的一種。整個碳水化合物,共有三位成員,除了澱粉質,還有糖及食物纖維。
食物纖維,是不能被吸收的。所以它們不會提供卡路里,可以說是“直入真出”。
至於澱粉及糖,當被消化吸收後,最終都會轉化成葡萄糖,留在血液內,成為我們常說的「血糖」。
重點是,從消化到吸收,速度有快有慢。血糖吸收得越快,越會帶出負面影響,例如精神變差、情緒低落、感覺飢餓、或會增磅,及影響多種慢性病如糖尿病心臟病等。總括而言,血糖吸收得越慢就越好,而能夠讓血糖吸收得慢的食物,我稱之為「低升糖指數食物」(Low-Glycemic Index foods)。
影響GI的元素
除了本身碳水化合物的構造會影響GI數值之外,食物纖維及蛋白質含量也能夠影響升糖指數。兩者含量越高,升糖指數便越低。例如,白飯的纖維含量差不多是零,所以其升糖指數是約89。糙米,因食物纖維含量高,其升糖指數只約50。
要吃就要吃Low-GI食物
所以,澱粉是可以吃的。亦即是,你要吃低升糖指數澱粉,避開高升糖指數食物。
之前提到的澱粉食物:白飯、麵、意粉、麵包、薯仔等等,全都是高升糖指數食物。另外,餅乾、即食燕麥片、薯蓉、糖、及所有甜品及甜飲品,全都屬於High-GI食物。
單是減少進食高升糖食物指數是有幫助的,但要更有效控制血糖及體重,就必須同時進食低升糖指數食物。
所以,要多吃下列的Low-GI食物:全麥產品如全麥麵包或全麥意粉、原片燕麥、麥糠或燕麥糠、藜麥、大麥、糙米黑米紅米、各種乾豆及扁豆、所有果仁及種子、及大部份連皮水果如各種莓子、提子、蘋果等。
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曾欣欣Gloria
註冊營養師
3書作者;《買得啱.Hea住瘦》熱賣中
#澱粉質 #升糖指數 #Hea住瘦 #信報 #曾欣欣
low gi foods 在 Peaceful Cuisine Youtube 的精選貼文
This method is so much fun to bake!
Enjoy;)
There's a no music version of this video.
https://youtu.be/DxlyM6tzB_Q
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Ingredients:
100g adzuki beans
80g sweetener (I used cane sugar)
250g whole bread flour
250g bread flour
300 - 350 warm water (please adjust)
5g dried yeast
20g oil
20g sweetener(I used cane sugar)
3/4 tsp salt
1 tbsp matcha powder
Instructions:
1. boil adzuki beans, throw the boiling water away as soon as it brings to a boil. add cold water then keep simmering until soft.
2. Add sweetener and keep simmering until water is almost gone.
3. blend all the ingredients for the dough except for matcha.
4. divide the dough into 2 equal pieces, add matcha to one of the dough. knead well.
5. wait until it doubles in size.
6. divide both of the dough in to 2 equal pieces(now you have 2 white dough and 2 green dough.) and roll out.
7. spread adzuki bean paste on one of the dough, then put the other color dough. repeat.
8. cut the dough into 6 - 8 pieces and slash two lines, then braid the dough.
9. wait until it doubles in size.
10. bake at 350F/180C for 20 minutes.
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材料:
小豆 100g
きび砂糖 80g
全粒強力粉 250g
強力粉 250g
ぬるま湯 300 - 350g(調整してください)
ドライイースト 5g
オイル 20g
きび砂糖 20g
塩 小さじ3/4
抹茶 大さじ1
作り方:
1.小豆を茹でます。沸騰したらお湯を捨て(なくてもいいけど)、差し水(びっくり水)をします。柔かくなってきたらきび砂糖を加えて、水分がなくなってくるまで煮詰めます。
2.抹茶以外のパン生地の材料を混ぜ、二等分します。片方に抹茶パウダーを加え、両方の生地をよく捏ね一次発酵させます。
3.パン生地を伸ばしたら、白・小豆・緑・白・小豆・緑の順に重ね、6 - 8等分します。
4.切れ込みを2本入れ、三つ編みにして二次発酵させます。
5.180℃のオーブンで20分ほど焼いたら出来上がりです。
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I often order organic foods from iHerb.
Check out their HP below.
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Equipments & etc:
Camera : Panasonic LUMIX GH4
Lens : COSINA Voigtländer NOKTON 17.5mm F0.95
Mic:RODE video mic pro
Tripods:SLIK carbon 923 pro/ SLIK carbon 823 pro/ SLIK mini pro 7
Software : Apple Final Cut Pro X
Music : Jiving With Johnny / John Dankworth (http://www.audionetwork.com/browse/m/track/jiving-with-johnny_6579)
GI Jump / David Tobin, Jeff Meegan, Charley Harrison (http://www.audionetwork.com/browse/m/track/gi-jump_77036)
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low gi foods 在 Daily Health Wellness Center Youtube 的最佳解答
More Info Connect with Me in Instagram : https://www.instagram.com/drshsbd/
In Diabetes, it is important to maintain blood sugar. Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.
As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.
All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:
calcium
potassium
fiber
magnesium
vitamins A (as carotenoids), C, and E.
There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods.
More Info Connect with Me in Instagram : https://www.instagram.com/drshsbd/
https://www.youtube.com/watch?v=yC-dGgrkZ64
low gi foods 在 Low GI Foods (20-49) 的相關結果
The glycemic index, or GI index is the measurement of how foods raise our blood glucose after eating them. Foods raise glucose to varying levels (carbs ... ... <看更多>
low gi foods 在 Low-glycemic foods: Best options and dietary tips - Medical ... 的相關結果
What are the best low-glycemic foods? · 1. Oats – 55 · 2. Milk – 37 to 39 · 3. Chickpeas – 28 · 4. Carrots – 39 · 5. Kidney beans – 24 · 6. Lentils – ... ... <看更多>
low gi foods 在 Glycemic index diet: What's behind the claims - Mayo Clinic 的相關結果
Diet details · Low GI : Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals · Medium GI : Sweet corn, bananas, ... ... <看更多>