一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知!
2017-06-22
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健康时报
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得了糖尿病,控制血糖为首要任务,饮食控制是根本,哪些食物升血糖速度快,哪些升血糖速度慢呢?
有一个指标可以帮助衡量,它就是“食物血糖生成指数”,即GI。
GI值分为三个等级,即低血糖生成指数食物、中血糖生成指数食物、高血糖生成指数食物。
GI数值越高,升高血糖的速度越快!
注:每种食物升高血糖的能力不仅由食物GI决定,还与食物数量有关,不在本文讨论范围。
476种食物血糖生成指数一览表
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 2](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-355964875f44bb090a1b19ba5c70ddd4.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 3](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-d766271e18504b0934c220441b2ef2f0.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 4](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-7094ab82b41efb944a8a12dec48fe36f.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 5](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-532639cd9299fcfdc56f39a1c026f4e5.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 6](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-3c5371c6e9ec9bc555080609d3fa41c1.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 7](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-f13c654ece0f0ac1711a11305e0d65ab.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 8](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-34c259569264d2072ca1eb7b78ff2da5.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 9](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-fd6d924b96fcbf6d5634950cd9a2e550.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 10](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-6b81ed07c3af9386d0d8493409df928a.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 11](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-d06900afd2db21679829b09454a20ce7.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 12](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-e64b4762591f3929325455bcd5735fa5.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 13](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-6a6c7aba62fb5e2826f9d40cff17e7ee.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 14](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-bc759538cd0eae267fab7c528f8beae5.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 15](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-d1477f57a80128b04d206160ce37b604.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 16](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-f55f5f9859fbe35296eabd383424d4be.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 17](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-d134e0366172c2f4c1176c880804d09a.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 18](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-00d1f0c6cf3e669e2e7c42e8bc30f5bc.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 19](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-985af0aaf5499b6c077787b83d1147a2.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 20](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-1aa2fec26b858b573952f683e152be6c.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 21](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-6de61fcea8ea6ed83810240ae221d700.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 22](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-2ac8a86c7f3dad76d29875a81a0fd2b5.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 23](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-2c9b44339b8650b24426c28951cd9ec8.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
![一张表格告诉你:史上最全的476种食物血糖生成指数,升血糖快慢,一看便知! - 24](https://mediatoday.oss-cn-hongkong.aliyuncs.com/39088-d1fb36c24555593d6c1a61106d8b8b7c.png?x-oss-process=image/resize,w_1440/sharpen,100/quality,Q_90)
参考文献:
1.食物血糖生成指数——一个关于调节血糖的新概念
2.范志红详解孕产妇饮食营养全书(281-291P)
3.http://www.glycemicindex.com
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本文参考资料:微信号“糖尿病之友”(tnbzy2013),朱俊平/文
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