¾Ýͳ¼ÆÎÒ¹úÓÐ1.41ÒÚµÄÌÇÄò²¡»¼ÕßÕ¼µ½È«ÇòÌÇÄò²¡»¼Õß×ÜÊýµÄËÄ·ÖÖ®Ò»£¬ÕâÒâζ×Åÿ10СÎÒ˽¼ÒÖоÍÓÐ1ÈËÊܵ½ÌÇÄò²¡µÄÀ§ÈÅ¡£±ðµÄÉÐÓнü2ÒÚÈËȺ»¼ÓÐÆÏÌÑÌÇÄÍÁ¿Òì³£ºÍ¿Õ¸¹ÑªÌÇÊÜËð¡£¾Ñо¿Åú×¢ÕâЩÈËȺÔÚ5ÄêÄÚ»¼ÓÐ2ÐÍÌÇÄò²¡µÄ±¬·¢ÂÊ»®·ÖÔÚ50%ºÍ26%¡£
¹ÜÀíѪÌÇˮƽ¶ÔÌÇÄò²¡»¼ÕßÒ»Ö±ºÜÖ÷Òª£¬¡¶¿µ½¡ÖйúÐж¯£¨2019-2030£©¡·ÖÐÌá³öÒª×¢ÖØÉÅÊ³ÓªÑø£¬½¨ÒéÌÇÄò²¡»¼ÕßÑ¡ÔñµÍѪÌÇÌìÉúÖ¸Êý£¨GI£©Ê³Îͬʱ£¬Ëæ×ÅÈËÃǶÔGIºÍ¿µ½¡Ö®¼ä¹ØÏµµÄÒ»Ö±ÉîÈëÑо¿£¬Ñ¡ÔñʳÓõÍGIʳÎïÒ²ÒѾ³ÉΪһÖÖÓÅ»¯¿µ½¡µÄÉúÑÄ·½·¨¡£
Ò»¡¢Ê²Ã´ÊÇGI£¿
GIÊÇGlycemic IndexµÄ¼ò³Æ£¬ÖÐÎÄΪѪÌÇÌìÉúÖ¸Êý¡£
ËüÊÇָijһʳÎïÓë±ê×¼»¯Ê³Îͨ³£Ö¸ÆÏÌÑÌÇ£©±ÈÕÕ£¬ÔڲͺóÒ»¶Îʱ¼äÄÚÒýÆðÉíÌåѪÌÇÉÏÉýµÄËÙÂÊ£¬·´Ó¦Á˸ÃʳÎïÖеĿÉʹÓÃ̼ˮ»¯ºÏÎïÄܹ»ÒýÆðÈËÌåѪÌÇÉý¸ß¼¸¶àµÄÄÜÁ¦¡£
GI¿ÉÒÔ×÷ΪһÖÖÓªÑø¹¤¾ß»òÒûʳѡÔñÖ¸ÄÏ£¬ÓÃÓÚ×ÊÖúÆÀ¹ÀʳÎïÖÐ̼ˮ»¯ºÏÎïµÄÖÊÁ¿¡£Æ¾Ö¤²î±ðʳÎïµÄ²î±ð£¬ÎÒÃÇ¿ÉÒÔ½«Ê³Îï·ÖΪ3¸öÆ·¼¶£º
¶þ¡¢¸ß/µÍGIÖµ¶Ô¿µ½¡ÓÐʲôӰÏ죿
Ñо¿·¢Ã÷£¬ºã¾Ã³Ô¸ßGIµÄʳÎïÓëÐí¶àÂýÐÔ¼²²¡µÄ±¬·¢Óйأ¬ºÃ±È·ÊÅÖ£¬ÌÇÄò²¡£¬ÐÄѪ¹Ü¼²²¡µÈ£¬»¹»á¼ÓËÙÆ¤·ôÀÏ»¯ºÍϸ°ûÐàÂõ¡£
¶øÊ³ÓõÍGIʳÎïµÄÒæ´¦¿ÉÒÔ¹éΪ3¸ö·½Ã棺
-
½µµÍ¼²²¡Î£º¦£º2ÐÍÌÇÄò²¡¡¢ÈÑÉïÆÚÌÇÄò²¡¡¢ÐÄѪ¹Ü¼²²¡¡¢·ÊÅÖ¡¢Ä³Ð©°©Ö¢£¨ÈçÈéÏٺͳ¦µÀ£©£»
-
¸ÄÉÆ»úÌ念½¡£º¸ÄÉÆµ¨¹Ì´¼Ë®Æ½¡¢¸ÄÉÆÈÑÉïЧ¹û£»
-
Ìá¸ßÉúÑÄÆ·ÖÊ£º¼õ·ÊÓëÌåÖØ¹ÜÀí¡¢Æ¤·ô¿µ½¡¡¢Ò»Á¬¹©ÄÜ¡¢Ô˶¯ÄÍÁ¦¡£
Èý¡¢9888À˹ά¼Ó˹ÌṩGI¼ì²âһվʽ·þÎñ
- µÍGIʳÎïÅä·½µÄ¿ª·¢¼°¸ÄÁ¼£¬Ñо¿Ôº¼°¸ßУר¼ÒרÏîºÏ×÷¡£
- GI¼ì²â·þÎñ¡£
- µÍGIʳÎïÈÏÖ¤£¬¾ßÓÐרҵµÍGIÈÏÖ¤×ÊÖÊ¡£
- GI֪ʶ¿ÆÆÕ¼°²úÆ·ÍÆ¹ã¡£Ô˶¯ÓªÑøÆ·¡¢Á¸Ê³¼Ó¹¤ÀàʳÎï¡¢ÖÖÖÖÄÌÖÆÆ·¡¢¸âµãÀà¡¢¼á¹ûÀà¡¢¹¦Ð§ÐÔʳÎï¡¢ËÙ¶³Ê³Îï¡¢ÒÔ¼°ÓеÍGI¿µ½¡Ðû³ÆÐèÇóµÄ²úÆ·¡£³£¼ûµÄGIÓ¦ÓÃʳÎï°üÀ¨µ«²»ÏÞÓÚ£ºÌÇÄò²¡ÌØÒ½Ê³Îï¡¢ËáÄÌ¡¢Å£ÄÌ¡¢ÄÌ·Û¡¢´ÖÁ¸±ý¸É¡¢´ú²Í·Û¡¢¼á¹û¡¢ÔÓÁ¸¡¢ÃæÌõµÈ¡£
1¡¢GI¼ì²âÓëµÍGIʳÎïÈÏÖ¤µÄÒâÒå
- Ö¸µ¼ÌÇÄò²¡»¼ÕßÑ¡ÔñºÏÊʵÄÒûʳ£¬×ÊÖúÎȹÌѪÌÇˮƽ£»
- ×ÊÖúÏûºÄÕߺÏÀí°²ÅÅÉÅʳ£¬ÓÐÖúÓÚµ÷ÀíºÍ¿ØÖÆÉíÌåµÄѪÌÇˮƽ£»
- ¿ØÖÆÊ³Óû£¬ÑÓ»º¼¢¶ö£¬×ÊÖú½¡ÉíÈËȺ¿ØÖÆÌåÖØ£»
- ʳÓõÍGIʳÎïÓÐÖúÓÚÔ¤·ÀºÍ¿ØÖÆÂýÐÔ²¡µÄ±¬·¢¡£
2¡¢GI¼ì²â·þÎñÊʺÏÄÄЩÁìÓò£¿
- Ô˶¯ÓªÑøÆ·¡¢Á¸Ê³¼Ó¹¤ÀàʳÎï¡¢ÖÖÖÖÄÌÖÆÆ·¡¢¸âµãÀà¡¢¼á¹ûÀà¡¢¹¦Ð§ÐÔʳÎï¡¢ËÙ¶³Ê³Îï¡¢ÒÔ¼°ÓеÍGI¿µ½¡Ðû³ÆÐèÇóµÄ²úÆ·¡£
- ³£¼ûµÄGIÓ¦ÓÃʳÎï°üÀ¨µ«²»ÏÞÓÚ£ºÌÇÄò²¡ÌØÒ½Ê³Îï¡¢ËáÄÌ¡¢Å£ÄÌ¡¢ÄÌ·Û¡¢´ÖÁ¸±ý¸É¡¢´ú²Í·Û¡¢¼á¹û¡¢ÔÓÁ¸¡¢ÃæÌõµÈ¡£
3¡¢GI¼ì²â·þÎñÁ÷³Ì
4¡¢×¨Òµ²âÊÔÍŶÓ
×ÔÁ¦Å䱸´ÓÊÂҽѧ¡¢Ô¤·Àҽѧ¡¢ÓªÑøÑ§ÊÂÇéµÄרҵְԱÈÏÕæ¼Æ»®Éè¼Æ¡¢×éÖ¯Óë¹ÜÀí£»ÒÔ¼°¾ßÓÐÖ´Òµ×ʸñµÄÒ½»¤Ö°Ô±ÈÏÕæÏÖ³¡²Ù×÷¡£
²Î¿¼×ÊÁÏ
1. Jenkins DJ, Wolever TM, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34(3):362-366. doi:10.1093/ajcn/34.3.362.
2. Jenkins DJ, Dehghan M, Mente A, et al. Glycemic Index, Glycemic Load, and Cardiovascular Disease and Mortality. N England J Med[J]. 2021, 384:1312-1322. DOI: 10.1056/NEJMoa2007123.
3. ÁõÀ¼, and ÑîÔÂÐÀ. "ʳÎïѪÌÇÌìÉúÖ¸ÊýÓëÂýÐÔ²¡." ÍâÑóҽѧ£ºÎÀÉúѧ·Ö²á 32.1(2005):6.
4. IDF ÌÇÄò²¡Í¼Æ×µÚÊ®°æ£¬ 2021Äê¡£