你以为升糖，其实对血糖很友好的主食
<div class="wx_rich_media_content" id="jsWxContainer"><section></section><section><br></section><section><span style='letter-spacing: 0.578px;'></span></section><section>在我们身边，差不多每10个成年人里，就有1名糖尿病病人。此外，大约还有3.5亿国人正处于糖尿病前期。</section><section><br></section><section>血糖主要来自碳水化合物的分解，包括各类主食以及水果、甜点等这种含糖的食物。</section><section><br></section><section>不少人都知道精米白面要少吃，因为升糖快，那不吃白米饭、白馒头，就只能吃全麦面包、杂粮饭，从此过上苦行僧的生活吗？</section><section><br></section><section style='text-align: center;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto !important;'></span></section><section style='text-align: center;'><br></section><section>其实，有些主食看似升糖快，实际对血糖很友好。《生命时报》邀请专家，推荐几款适合高血糖人群吃的主食。</section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 30px;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 1px;border-color: rgb(71, 193, 168);margin-left: 12px;height: auto;'><section style='justify-content: flex-start;display: flex;flex-flow: row nowrap;transform: translate3d(-8px, 0px, 0px);margin-top: -9px;margin-bottom: 8px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding-right: 20px;padding-bottom: 10px;padding-left: 20px;'><section style='margin-top: -15px;margin-bottom: 5px;transform: translate3d(-10px, 0px, 0px);line-height: 0;'><section style='vertical-align: middle;display: inline-block;line-height: 0;width: 35px;height: auto;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;width: 100%;height: auto !important;'></span></section></section><section style='text-align: justify;font-size: 20px;color: rgb(87, 81, 80);'><p><strong>对血糖友好的7种主食</strong></p></section></section></section></section></section><section style='text-align: right;font-size: 2px;margin-top: -1px;margin-bottom: 10px;transform: translate3d(-30px, 0px, 0px);'><section style='display: inline-block;width: 50px;height: 20px;vertical-align: top;overflow: hidden;line-height: 0;'><section style='transform: rotateZ(45deg);'><section style='text-align: center;margin-top: -10px;'><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; border-style: solid; border-width: 1px; border-color: rgb(71, 193, 168);'><section style='text-align: justify;'><p><br></p></section></section></section></section></section></section></section></section></section><section><br></section><section><span style='letter-spacing: 0.578px;font-size: 17px;'>血糖，其实就是血液中的葡萄糖，“血糖稳定”对于能量供应和身体代谢都很重要，控血糖的关键就是让血糖保持稳定。</span></section><section><span style='letter-spacing: 0.578px;font-size: 17px;'><br></span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px;'><span style='letter-spacing: 0.034em;font-size: 17px;'>这里涉及一个重要的参考指标，即GI，也就是“血糖生成指数”的缩写。</span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px;'><span style='letter-spacing: 0.034em;font-size: 17px;'><br></span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px;'><span style='font-size: 17px;'>GI的本质，就是食物升高血糖的速度或能力。GI越高，升高血糖的速度越快、能力越强，血糖越容易大起大落。<span style='letter-spacing: 0.034em;'>GI越低，血糖越容易平稳。</span></span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px;'><span style='letter-spacing: 0.034em;font-size: 17px;'><br></span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px; text-align: center;'><span style='font-size: 17px;'>GI≤55：低GI</span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px; text-align: center;'><span style='font-size: 17px;'>55＜GI≤70：中GI</span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px; text-align: center;'><span style='font-size: 17px;'>GI＞70：高GI</span></section><section style='color: rgb(62, 62, 62); letter-spacing: 0.578px; text-align: center;'><br></section><section><span style='font-size: 17px;'>以白米饭的GI值83.2为参考，除了大家熟知的杂粮饭、全麦面包等食物，这里梳理一些看似<span style='letter-spacing: 0.578px;'>升糖快、实际对血糖友好的</span>主食，帮助大家调调口味。</span></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>1</strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong>意大利面</strong></p></section></section></section></section><section><span style='font-size: 17px;'><span style='letter-spacing: 0.034em;'>意大利面的原料是「</span><span style='letter-spacing: 0.578px;'>硬粒小麦粉</span><span style='letter-spacing: 0.034em;'>」，和普通小麦粉比起来含有更多的蛋白质和复杂碳水化合物，密度、筋度均高于普通小麦<span style='letter-spacing: 0.578px;'>。</span></span></span></section><section><span style='letter-spacing: 0.578px;font-size: 17px;'><br></span></section><section><span style='font-size: 17px;'><span style='letter-spacing: 0.034em;'>有</span><span style='letter-spacing: 0.578px;'>数据显示，用精白硬粒小麦粉制作的细长形意大利面，GI值为33~52，属于低GI主食。</span></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'><br></span></section><section></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>2</strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong>土豆粉</strong></p></section></section></section></section><section><span style='font-size: 17px;'>中国注册营养师李园园表示，土豆粉条也不易升血糖。<span style='letter-spacing: 0.034em;'>因为土豆粉在制作过程中，经过煮熟再冷却，会产生抗性淀粉，增加了消化难度。不过，土豆粉、红薯粉<span style='letter-spacing: 0.578px;'>等</span>是比较纯的淀粉，<span style='letter-spacing: 0.578px;'>营养价值不高</span><span style='letter-spacing: 0.034em;'>，偶尔吃吃就可以了。</span></span></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>3<br></strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong>玉米饼</strong></p></section></section></section></section><section><span style='font-size: 17px;'><span style='letter-spacing: 0.034em;'>玉米的淀粉结构比较特别，不但玉米饼子（窝窝头）GI低，即使加工成玉米面粥、玉米碴粥，GI也只有50左右，是典型的低GI食物。</span><span style='letter-spacing: 0.578px;'>玉米或玉米面、玉米碴子、玉米糁等，可以煮粥、摊煎饼、蒸窝窝头。</span></span></section><section><span style='letter-spacing: 0.578px;font-size: 17px;'><br></span></section><section><span style='font-size: 17px;'>不过，这里有一个前提——需要是颗粒凹凸不平的老玉米。甜玉米和糯玉米就太不适合糖友常吃。</span></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>4</strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong><span style='letter-spacing: 0.578px;'>藜麦饭</span></strong></p></section></section></section></section><section><span style='font-size: 17px;'>藜麦胚芽占比较大，而且有个神奇的特点，就是一煮就发芽。这个小芽其实是藜麦的胚芽，也正是藜麦营养价值高的秘密所在，<span style='letter-spacing: 0.578px;'>藜麦</span>属于低GI食物，<span style='letter-spacing: 0.578px;'>膳食纤维和蛋白质含量都很高，</span>且口感一点都不粗<span style='letter-spacing: 0.578px;'>。</span></span></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>5</strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong>乌冬面</strong></p></section></section></section></section><section>乌<span style='font-size: 17px;'>冬面GI值大致为38～62，配料除了小麦粉，还可能有<span style='letter-spacing: 0.034em;'>面筋蛋白，它会紧紧包裹住淀粉，这样消化速度就会减慢，血糖波动就小。</span></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>6</strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong>桂林米粉<strong style='-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(62, 62, 62); font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; background-color: rgb(246, 246, 246); font-size: 12px;'></strong></strong></p></section></section></section></section><section>桂林米粉通常用籼米（长粒米）制作，有<span style='letter-spacing: 0.578px;'>检测发现，其GI值在37左右。</span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>购买米粉时，最好选籼米为原料的，或者直链淀粉多的。</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>直链淀粉多，消化速度就较慢。</span></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'><br></span></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 4px; margin-bottom: 4px;'><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;'><section style='font-size: 19px;margin-right: 0%;margin-left: 0%;'><section style='display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);'><p><strong>7</strong></p></section></section></section></section></section><section style='display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;'><section style='text-align: justify;color: rgb(71, 193, 168);font-size: 18px;'><p><strong>饺子</strong></p></section></section></section></section><section><span style='font-size: 17px;'><span style='letter-spacing: 0.578px;'>李园园表示，</span>一般带馅儿的主食GI值都不高，因为里面的蔬菜、肉蛋都有利于平稳血糖。</span></section><section><br></section><section><span style='font-size: 17px;'>如果有控糖、减脂需求，可以在饺子皮中掺和部分莜面粉、全麦粉、羽衣甘蓝<span style='letter-spacing: 0.578px;'>粉</span>等粗面粉或蔬菜粉。</span></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row; margin-top: 10px; margin-bottom: 10px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgba(212, 226, 237, 0.31);padding: 23px;'><section style='font-size: 17px;text-align: justify;'><p><span style='color: rgb(34, 34, 34);'>针对主食，这里也列举一些不适合糖友多吃的食物，如白米饭、糯米饭、即食燕麦粥、白馒头、白面包、烙饼、苏打饼干、华夫饼、膨化薄脆饼干、土豆泥、烤红薯等。</span></p></section></section></section></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 30px;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 1px;border-color: rgb(71, 193, 168);margin-left: 12px;height: auto;'><section style='justify-content: flex-start;display: flex;flex-flow: row nowrap;transform: translate3d(-8px, 0px, 0px);margin-top: -9px;margin-bottom: 8px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding-right: 20px;padding-bottom: 10px;padding-left: 20px;'><section style='margin-top: -15px;margin-bottom: 5px;transform: translate3d(-10px, 0px, 0px);line-height: 0;'><section style='vertical-align: middle;display: inline-block;line-height: 0;width: 35px;height: auto;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;width: 100%;height: auto !important;'></span></section></section><section style='text-align: justify;font-size: 20px;color: rgb(87, 81, 80);'><p><strong>吃主食控糖的技巧：吃硬不吃软</strong></p></section></section></section></section></section><section style='text-align: right;font-size: 2px;margin-top: -1px;margin-bottom: 10px;transform: translate3d(-30px, 0px, 0px);'><section style='display: inline-block;width: 50px;height: 20px;vertical-align: top;overflow: hidden;line-height: 0;'><section style='transform: rotateZ(45deg);'><section style='text-align: center;margin-top: -10px;'><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; border-style: solid; border-width: 1px; border-color: rgb(71, 193, 168);'><section style='text-align: justify;'><p><br></p></section></section></section></section></section></section></section></section></section><section><br></section><section style='letter-spacing: 0.578px;'><span style='letter-spacing: 0.578px;font-size: 17px;'>即使是同一种主食，也会因质地、大小、烹饪方式的不同，呈现不同的GI值。</span></section><section style='letter-spacing: 0.578px;'><br></section><section style='letter-spacing: 0.578px;'><span style='font-size: 17px;'>碳水化合物进入人体后经过消化分解成单糖，进入血液循环。食物进入胃肠道后，消化速度不同，吸收程度不一致，葡萄糖进入血液的速度有快有慢，数量有多有少。</span></section><section style='letter-spacing: 0.578px;'><span style='font-size: 17px;'><br></span></section><section style='letter-spacing: 0.578px;'><span class="wxart_image" wx-style='display:inline-block;-webkit-tap-highlight-color: transparent;outline: 0px;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);caret-color: rgb(34, 34, 34);color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif;text-align: center;width: 100%;visibility: visible !important;height: auto;'></span></section><section style='letter-spacing: 0.578px;'><br></section><section><span style='font-size: 17px;'>一般来说，烹饪时间越长，淀粉类食物糊化程度越高，对血糖影响越大。长时间熬制的米粥，在黏稠度增加的同时，也容易升高餐后血糖。</span></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='justify-content: flex-start; display: flex; flex-flow: row;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 0px 0px 0px 1px;border-color: rgb(71, 193, 168);background-color: rgba(71, 193, 168, 0.07);padding: 23px;'><section style='text-align: justify;'><p><span style='color: rgb(34, 34, 34);letter-spacing: 0.578px;font-size: 17px;'>总之，食物变得越容易消化吸收，GI就会越高。比如土豆，如果煮GI是66、属于中GI；而如果做成土豆泥，GI却高达87，跟白米饭、白馒头差不多。</span></p><p><span style='color: rgb(34, 34, 34);letter-spacing: 0.578px;font-size: 17px;'><br></span></p><section style='letter-spacing: 0.578px;'><span style='color: rgb(34, 34, 34);font-size: 17px;'>建议有控糖需求的人，做到“宁干勿稀”<span style='letter-spacing: 0.578px;'>“吃硬不吃软”</span>，少吃或不吃软烂的粥或面条，延缓食物消化速度，以上推荐的几款主食正是基于这个道理。</span></section></section></section></section></section><section><br></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;'><section style='text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 30px;'><section style='display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;border-style: solid;border-width: 1px;border-color: rgb(71, 193, 168);margin-left: 12px;height: auto;'><section style='justify-content: flex-start;display: flex;flex-flow: row nowrap;transform: translate3d(-8px, 0px, 0px);margin-top: -9px;margin-bottom: 8px;'><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;padding-right: 20px;padding-bottom: 10px;padding-left: 20px;'><section style='margin-top: -15px;margin-bottom: 5px;transform: translate3d(-10px, 0px, 0px);line-height: 0;'><section style='vertical-align: middle;display: inline-block;line-height: 0;width: 35px;height: auto;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;width: 100%;height: auto !important;'></span></section></section><section style='text-align: justify;font-size: 20px;color: rgb(87, 81, 80);'><p><strong><span style='letter-spacing: 0.578px;'>这样吃饭也能降血糖</span></strong></p></section></section></section></section></section><section style='text-align: right;font-size: 2px;margin-top: -1px;margin-bottom: 10px;transform: translate3d(-30px, 0px, 0px);'><section style='display: inline-block;width: 50px;height: 20px;vertical-align: top;overflow: hidden;line-height: 0;'><section style='transform: rotateZ(45deg);'><section style='text-align: center;margin-top: -10px;'><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; border-style: solid; border-width: 1px; border-color: rgb(71, 193, 168);'><section style='text-align: justify;'><p><br></p></section></section></section></section></section></section></section></section></section><section><br></section><section>食物<span style='letter-spacing: 0.578px;'>质地、烹饪方式、进食速度等都会影响升糖速度，以下饮食方法也有助帮你控血糖。</span></section><section><span style='letter-spacing: 0.578px;'><br></span></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='display: flex; flex-flow: row; margin-top: 10px; margin-bottom: 10px; justify-content: flex-start;'><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;margin-right: 4px;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;border-bottom: 1px solid rgb(71, 193, 168);border-bottom-right-radius: 0px;flex: 0 0 auto;align-self: flex-end;min-width: 10%;height: auto;padding: 4px 4px 4px 11px;'><section style='text-align: justify;font-size: 18px;color: rgb(71, 193, 168);'><p><strong>不宜趁热吃</strong><br></p></section></section></section></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>食物温度会影响淀粉糊化程度，从而影响GI。</span><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>趁热吃的话淀粉糊化程度高，易消化吸收，GI就会升高。</span><br></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'><br></span></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='display: flex; flex-flow: row; margin-top: 10px; margin-bottom: 10px; justify-content: flex-start;'><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;margin-right: 4px;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;border-bottom: 1px solid rgb(71, 193, 168);border-bottom-right-radius: 0px;flex: 0 0 auto;align-self: flex-end;min-width: 10%;height: auto;padding: 4px 4px 4px 11px;'><section style='text-align: justify;font-size: 18px;color: rgb(71, 193, 168);'><p><strong>优化进餐顺序</strong></p></section></section></section></section><section><span style='font-size: var(--articleFontsize); letter-spacing: 0.544px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;'>为减缓碳水化合物的消化吸收，降低升糖速度，最好遵循以下进餐顺序。</span><br></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;'><span style='letter-spacing: 0.544px;font-size: var(--articleFontsize);'><br></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center;'></section><section><span style='letter-spacing: 0.578px;'><br></span></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='display: flex; flex-flow: row; margin-top: 10px; margin-bottom: 10px; justify-content: flex-start;'><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;margin-right: 4px;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;border-bottom: 1px solid rgb(71, 193, 168);border-bottom-right-radius: 0px;flex: 0 0 auto;align-self: flex-end;min-width: 10%;height: auto;padding: 4px 4px 4px 11px;'><section style='text-align: justify;font-size: 18px;color: rgb(71, 193, 168);'><p><strong>通过搭配“中和”升糖速度<br></strong></p></section></section></section></section><section><span style='font-size: var(--articleFontsize);letter-spacing: 0.578px;'>其他食物成分，像蛋白质、膳食纤维、脂肪等都不会升高血糖，反而会拉低这一餐的GI。可以通过食物搭配来优化这一餐的GI值，</span><span style='font-size: var(--articleFontsize); font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;'>比如米饭的GI为83，芹菜炒猪肉GI≤15，米饭+芹菜炒猪肉就变成了低GI（49.9）。</span><a target="_blank" href="https://mp.weixin.qq.com/s?__biz=MjM5OTgyODIwMQ==&mid=2653004164&idx=1&sn=071695a8f0486dea34fa78551f8ecdba&scene=21#wechat_redirect" textvalue="点击查看常见食物的升糖指数（GI）" linktype="text" imgurl="" imgdata="null" tab="innerlink" data-linktype="2" style='font-size: var(--articleFontsize); outline: 0px; color: var(--weui-LINK); cursor: default; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;'>点击查看常见食物的GI值</a><br></section><section><a target="_blank" href="https://mp.weixin.qq.com/s?__biz=MjM5OTgyODIwMQ==&mid=2653004164&idx=1&sn=071695a8f0486dea34fa78551f8ecdba&scene=21#wechat_redirect" textvalue="点击查看常见食物的升糖指数（GI）" linktype="text" imgurl="" imgdata="null" tab="innerlink" data-linktype="2" style='font-size: var(--articleFontsize); outline: 0px; color: var(--weui-LINK); cursor: default; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px;'></a></section><section><br></section><section style='font-size: 16px; color: rgb(62, 62, 62);'><section style='display: flex; flex-flow: row; margin-top: 10px; margin-bottom: 10px; justify-content: flex-start;'><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;margin-right: 4px;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;border-bottom: 1px solid rgb(71, 193, 168);border-bottom-right-radius: 0px;flex: 0 0 auto;align-self: flex-end;min-width: 10%;height: auto;padding: 4px 4px 4px 11px;'><section style='text-align: justify;font-size: 18px;color: rgb(71, 193, 168);'><p><strong>选简单的烹饪方式</strong></p></section></section></section></section><section>烹饪方式越简单，升糖越慢，比如即食燕麦GI为83，传统需要自己煮的燕麦片GI只有59。</section><section><br></section><section style='letter-spacing: 0.578px; font-size: 16px; color: rgb(62, 62, 62);'><section style='margin-top: 10px; margin-bottom: 10px; display: flex; flex-flow: row; justify-content: flex-start;'><section style='margin-right: 4px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 10px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;'><section style='transform: perspective(0px);transform-style: flat;'><section style='text-align: center;transform: rotateX(180deg);'><section style='display: inline-block;width: 3px;height: 16px;vertical-align: top;overflow: hidden;background-color: rgb(71, 193, 168);'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='padding: 4px 4px 4px 11px;display: inline-block;vertical-align: bottom;width: auto;border-bottom: 1px solid rgb(71, 193, 168);border-bottom-right-radius: 0px;flex: 0 0 auto;align-self: flex-end;min-width: 10%;height: auto;'><section style='text-align: justify;font-size: 18px;color: rgb(71, 193, 168);'><p><strong>降低吃饭速度</strong></p></section></section></section></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'>吃饭过快，食物迅速进入胃肠道，既不利于吸收，还会引起血糖快速上升。吃早餐的时间最好不少于15分钟，中餐和晚餐可以控制在半小时。</span></section><section style='letter-spacing: 0.578px;'><span style='font-size: var(--articleFontsize);letter-spacing: 0.034em;'><br></span></section><section>明白底层逻辑之后，我们在日常生活中就可以通过有效调整吃饭方式，达到控糖的效果。<span style='font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; font-size: var(--articleFontsize);'>▲</span></section><section><span style='font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; font-size: var(--articleFontsize);'><br></span></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.6em;'><br></section><section style='-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; font-size: 16px;'><section style='-webkit-tap-highlight-color: transparent; outline: 0px; text-align: center; line-height: 1.6em;'><span class="wxart_image" wx-style='display:inline-block;-webkit-tap-highlight-color: transparent;outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: 16px;text-align: center;letter-spacing: 0.578px;background-color: rgb(255, 255, 255);width: 231px;visibility: visible !important;height: auto !important;'></span></section><section style='-webkit-tap-highlight-color: transparent; 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