Are you eating the "low GI" diet that is red all over the world? Liu Yili, director and nutritionist of the Chinese Obesity Research Association, said that low GI does not mean low heat. If you eat too much, you will still gain weight and accumulate a lot of fat.
What is a low GI?What is low GI? First of all, we need to understand "GI". Glycemic index represents the glycemic index, which refers to the influence of the increase in blood sugar speed after food is eaten into the body. It can be used as a reference for blood sugar control. Therefore, low-GI foods can help diabetics stabilize blood sugar, and can also help weight management, effectively reducing fat.
4 characteristics of low GI foodLiu Yili shared that low GI is "high fiber, low precision, and low processing". The food has several characteristics:
1. High fiber quality: vegetables and fruits rich in dietary fibers help reduce the absorption of sterols and the blood sugar rises slowly.
2. Density calculating: Foods that require more time to chew, such as whole wheat bread and noodles.
3. Low precision: processed and processed floured foods, such as white noodles, pasta, white toast, etc.
4. Lower gelatinization: The longer the powder is cooked, the higher the gelatinization, which can easily cause blood sugar to rise faster. Avoid long-term cooking porridge and faces.
Suitable and not suitable for low GI diets Suitable for low GI diets can avoid stimulating excessive insulin secretion, help control blood sugar, reduce weight, and reduce cardiovascular diseases. Liu Yili said that diabetic patients, those who want to lose weight, pregnant women with gestational diabetes, and patients with trophicular syndrome are suitable for eating more low GI foods. In addition, if children of academics are not focused enough and need to control sugar, they can also execute a low-GI breakfast plan to improve their learning ability. They should also avoid excessive sugary drinks and double-tubes. 1. Diabetic patients2. People who want to lose weight and lose weight
3. Pregnant women with gestational diabetes
4. Patients with trophies
5. Children with aged
are not suitable for ethnic groupsLow GI diet is much better. They have a feeling of foot, help reduce weight, and help stabilize blood sugar. However, people with the following symptoms are not suitable to avoid adverse effects.
1. Patients with hypoglycemia: Ideal portions of carbohydrates are needed to initiate liver hepatic sclerolysis or regeneration of sugar.2. Too lightweight and too low BMI value: consume multiple foods to increase calories and heat.
3. Gastrointestinal surgery is performed just now: it is easy to stimulate peristalsis in the stomach and kidney.
4. Easy to abdominal distension and discomfort: Food stays in the stomach for a long time.
5. Elderly people with bad appetite: they are prone to insufficient nutrients.
Select low GI foods by looking at the valueWant to know how to choose low GI foods, Liu Yili said that you can master the following values:
Low GI: <55, which has little impact on blood sugar fluctuations.GI: between 56 and 69, the effect on blood sugar is moderate.
High GI:>70, which can easily cause blood sugar to rise rapidly.
External food "GI Matching Method"Now that people have a high proportion of food outside, you can refer to the "GI Matching Method" provided by the Ministry of Fufu. If you eat high-GI food, you can choose foods with lower GI to eat together, such as yangchun noodles with seaweed, white toast and lettuce salad, to effectively balance the GI value. Eat as little processed food and thickened soups as possible; increase acidity (lemon juice, white vinegar) in food, and reduce the GI value.
Responsible editor Ye Zicen