{ GLYCEMIX INDEX }
Pernah dengar tentang Glycemic Index (GI) /indeks glisemik?
Perasan tak pada beberapa roti Gardenia ada ditandakan brpkah nilai GI nya?
Jika yg wholemeal GI paling rendah iaitu 55, kemudian ada yg 64 dan 66. Roti Gardenia putih tidak ditandakan langsung kerana GI nya lebih tinggi sekitar 90!
Indeks Glisemik atau Glycemic Index (GI) adalah skala atau angka yang diberikan pada makanan tertentu berdasarkan seberapa cepat makanan tersebut meningkatkan KADAR GULA DARAHnya, skala yg digunakan adalah 0-100.
Makin tinggi indeks glikemik suatu makanan, makin cepat impaknya terhadap kenaikan gula darah.
Makanan dibagi ke 3 kategori:
Index glikemik rendah, sedang dan tinggi.
Dalam bahasa ringkasnya, Makanan dgn GI Tinggi akan cepat menaikkan kadar gula dan insulin. Anda akan cepat lapar. Biasanya 30min ke 1 jam setelah makan makanan ini anda akan terasa lapar semula.
GI sedang adalah makanan yang biasanya bertahan 2-3 jam baru anda lapar lagi.
Sedangkan makanan dgn GI Rendah akan bertahan selama 3-4 jam kerana makanan dgn GI rendah akan lebih lambat dicerna dan akan menjaga kadar gula dalam darah anda tetap berada di paras normal. Untuk mereka yang berniat menjaga kesihatan, berat badan ideal dan bahkan yang ingin turun berat badan, ini adalah makanan yang lebih banyak perlu dipilih.
Untuk beberapa contoh daftar makanan dengan beberapa index glikemik, silakan baca lebih lanjut:
Contoh makanan dengan index glisemik tinggi (Diatas 70), (sebaiknya dihindari atau dimakan dalam jumlah sedikit);
Roti putih
Nasi putih
Donat
Kentang
Mee biasa dan Mee segera
Minuman bersoda
Jagung
Pop Corn
Contoh makanan dengan index glisemik sederhana (Dari 56-69) (dimakan dalam jumlah terbatas) ;
Sponge cake
Beras Merah
Nanas
Pasta (spaghetti, macaroni dll)
Roti gandum
Ice cream
Pastry
Mangga
Contoh makanan dgn index glisemik rendah (dari 0-55);
Pisang
Jagung putih
Epal
Tomato
Ubi keledek/ubi ungu
Nasi beras perang
Green Tea
Herbalife Formula 1 Shake (Skala 15-20 sahaja)
Tapi ingat! Index glisemik berbeza dengan kalori. Walaupun index glisemiknya rendah, anda tetap harus perihatin dengan yg kalorinya tinggi. Misal: Kacang. Kacang memiliki index glikemik rendah tapi kalorinya sangat tinggi. Jadi kalau anda makan berlebihan, ia tidak membantu program org yg ingin turun berat badan.
{ GLYCEMIX INDEX }
Ever heard of glycemic index (GI) / Glycemic Index?
Do you notice that some gardenia bread is marked by the value of the gi value?
If the wholemeal goes to the lowest which is 55, then there are 64 and 66. White Gardenia bread not marked at all because the GI is higher about 90!
Glycemic Index (Glycemic Index) is a scale or number given to certain food based on how fast the food increases its BLOOD SUGAR, the scale used is 0-100.
The higher the glycemic index of a food, the faster the impact of blood sugar increases.
Food divided into 3 categories:
Low glycemic index, medium and high.
In the the language, food with high gi will quickly increase the rate of sugar and insulin. You will be hungry quickly. Usually 30 min to 1 hours after eating this food you will be hungry again.
GI is a food that usually lasts 2-3 hours then you're hungry again.
While the food with low gi will last for 3-4 hours because the food with low gi will be slower and will keep the sugar rate in your blood still at normal level. For those who want to take care of health, ideal weight and even those who want to lose weight, this is more food to choose from.
For some examples of food lists with some glycemic index, please read more:
Examples of high glycemic index (Above 70), (should be avoided or eaten in little amount);
White bread
White rice
Donuts
Potatoes
Regular noodles and instant noodles
Carbonated drink
Corn
Pop Corn
Examples of simple glysemic index (From 56-69) (limited quantities);
Sponge cake
Red rice
Pineapple
Pasta (spaghetti, macaroni dll)
Wheat bread
Ice cream
Pastry
Mango
An example of food with low glycemic index (from 0-55);
Banana
White corn
Apple
Tomato
Sweet Potato / Purple potato
Brown rice rice
Green Tea
Herbalife Formula 1 Shake (Scale 15-20 only)
But remember! Glysemic index is different from calories. Even though the glysemic index is low, you still have to be concerned with the calories are high. For example: Peanuts. Peanuts have low glycemic index but the calories are very high. So if you eat too much, it doesn't help the program of people who want to lose weight.Translated
同時也有2部Youtube影片,追蹤數超過8,540的網紅長谷川ろみの腸活研究所,也在其Youtube影片中提到,バナナダイエットってちょっと前に流行りましたよね。 1品だけしかたべないっていうダイエットはあまり賛成派ではないのですが、むかーしおデブ期に試したことがあるんです。 案の定、その時はバナナダイエットで5kgぐらい太ったんだけど、笑 今思うと、そりゃ失敗するよなっていう失敗の理由がありました。 痩...
glycemic index of banana 在 Taste..iest 食情画意 Facebook 的最佳貼文
虽然奇异果对人体有很多益处,但是我还是不太喜欢!
今天,一向对奇异果反感的我觉得奇异果很好吃^^
觉得这种黄色奇异果比酸死人不偿命的青色奇异果好吃太多。。。。。。
Kiwifruit is one of nature's perfect foods: low in calories, high in energy and an excellent source of antioxidants. Each one delivers a world of nutrition benefits, including:
Vitamin C: Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system and fight the effects of stress and aging.
No fat: Kiwifruit is fat-free, an important consideration in today's healthy diets and a rarity among foods containing so many other nutritional benefits.
Fiber: Two kiwifruit contain more fiber than a bowl of bran cereal, the tasty way to maintain heart health, regular digestion and lower cholesterol.
Potassium: A serving of California Kiwifruit has more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
Antioxidants: Kiwifruit is an excellent source of antioxidants which are important in reducing your risk of cancer, heart disease and stroke.
Low glycemic index: With a glycemic index of 52, kiwifruit is a fat-free, low-carb fruit that's safe for diabetics and a smart part of any weight-loss diet.
Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping prevent birth defects.
Zinc: Men will appreciate kiwifruit's zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
Vitamin E: Kiwifruit is one just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity.
glycemic index of banana 在 長谷川ろみの腸活研究所 Youtube 的最佳貼文
バナナダイエットってちょっと前に流行りましたよね。
1品だけしかたべないっていうダイエットはあまり賛成派ではないのですが、むかーしおデブ期に試したことがあるんです。
案の定、その時はバナナダイエットで5kgぐらい太ったんだけど、笑
今思うと、そりゃ失敗するよなっていう失敗の理由がありました。
痩せるバナナダイエットと太るバナナダイエットを体験談とともに
比較してみたいと思います!
#便秘解消
#ダイエット
#腸活
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▽長谷川ろみの活動概要
・元おデブ-20kg/アラフォー
・発酵ライフ推進協会 通信校 校長 &プロデュース
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・腸活メディア「腸内革命」編集長 & 講師
・著書「発酵菌早わかりマニュアル」
・2019/6~腸活youtuber始めました!
↓こっそり裏チャンネルやってます
https://www.youtube.com/channel/UCyyarsrT2I1U5L94elPeHsA/join
Twitter:https://twitter.com/haseromi
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▼関連動画
【半年で12キロ減】バナナダイエット成功者「ユウナ??uuna」 17ライバー
https://www.youtube.com/watch?v=9nHL92T7fPk
【次の日顔が激変】一日中バナナだけを大食いしたら危険な理由がヤバい
https://www.youtube.com/watch?v=UvH8nzLupWg
(( 正しいバナナダイエット?ダイエット期間スタート! ))
https://www.youtube.com/watch?v=gXUoGFL27d8
【ダイエット】 デブが3日間バナナだけで過ごしたらなんkg痩せる??
https://www.youtube.com/watch?v=-rfeAa_a7_Q
【要注意】やり方を間違えると太る!毎朝バナナダイエット効果的な方法!
https://www.youtube.com/watch?v=k4lkxgKpFks
▼参考論文&研究
Metabolic recovery from heavy exertion following banana compared to sugar beverage or water only ingestion: A randomized, crossover trial
https://pubmed.ncbi.nlm.nih.gov/29566095/
International tables of glycemic index and glycemic load values: 2008
https://pubmed.ncbi.nlm.nih.gov/18835944/
Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides
https://pubmed.ncbi.nlm.nih.gov/11427691/
Starches, resistant starches, the gut microflora and human health
https://pubmed.ncbi.nlm.nih.gov/11709851/
Comparative Effects of Three Resistant Starch Preparations on Transit Time and Short-Chain Fatty Acid Production in Rats
https://www.tandfonline.com/doi/abs/10.1207/S15327914NC3602_13#.Utu09hDFKUk
Acute ingestion of resistant starch reduces food intake in healthy adults
https://pubmed.ncbi.nlm.nih.gov/19857367/
Greater satiety response with resistant starch and corn bran in human subjects
https://pubmed.ncbi.nlm.nih.gov/19285600/
Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism
https://pubmed.ncbi.nlm.nih.gov/16155268/
※この動画は、診断・治療または医療アドバイスを提供しているわけではありません。あくまで情報提供のみを目的としています。
※診断や治療に関する医療については、医師または医療専門家に相談してください。この動画は医療専門家からのアドバイスに代わるものでもありません。
glycemic index of banana 在 Linora Low Youtube 的最讚貼文
i have a confession..
I confess i let go while i was on holiday. I was suppose to stick to my nutrition plan but for 1 a half days i just went... screw it all i want to eat more cake and junk that wouldn't be good for me.
I felt the difference of 1 day eating absolute rubbish.. the contents on Sunday was a cinnamon role, 1 waffle, chocolates, jelly, 1 big cookie, 1 big bowl of instant noodles, muruku.. yes thats it. That one day of eating rubbish made a difference cause the following day on Monday, now it makes sense why I was feeling rather drained and my lactic acid built up a lot faster than usual. Wow if i felt the difference in one day, can you imagine what it'd be like if i had eaten nonsense for a whole week??? While the failure was there, but i'm taking it as a lesson and it makes me once again understand my body a lot more.
The training program has now changed to a strength phase and my nutrition has become a lot stricter. It should've been strict to being with and it was but now justa lot more. Especially in regards to my carbs. NO MORE BANANA! Banana's have a very high glycemic index and one banana would shoot me out of my carb quota which is 50g. I need to get the body into a state of lipolysis so that i can burn fat effectively.
Body issues or insecurities also played a role in this episodes. You go through a number of emotions as a female doing this, i suppose. Stems from times when we are the most critical bout our own physique, how we think people will judge you... but in all honesty, we shouldn't care. I'm learning to not care and just keep focus on building a better me. And i think everyone needs to realise that too. :)
Thanks again for joining me on this journey and I'll see you all next Monday!
Meantime do find and follow me here:
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