{"id":28697,"date":"2018-12-10T10:00:40","date_gmt":"2018-12-10T17:00:40","guid":{"rendered":"https:\/\/askthescientists.com\/?p=28697"},"modified":"2018-11-02T09:33:42","modified_gmt":"2018-11-02T15:33:42","slug":"glycemic-index","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/glycemic-index\/","title":{"rendered":"\u4e3a\u60a8\u63d0\u4f9b\u80fd\u91cf\u7684\u98df\u7269\uff1a\u4e86\u89e3\u5347\u7cd6\u6307\u6570"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-28705\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/12\/Low-GI-foods-AdobeStock_90088905.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/12\/Low-GI-foods-AdobeStock_90088905.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/12\/Low-GI-foods-AdobeStock_90088905-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/12\/Low-GI-foods-AdobeStock_90088905-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/12\/Low-GI-foods-AdobeStock_90088905-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/12\/Low-GI-foods-AdobeStock_90088905-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u60a8\u60f3\u5403\u5f97\u5065\u5eb7\uff0c\u4f46\u4e0d\u77e5\u4ece\u54ea\u91cc\u5f00\u59cb\u3002\u6240\u4ee5\uff0c\u60a8\u5728\u7f51\u4e0a\u6d4f\u89c8\u300c\u597d\u300d\u548c\u300c\u574f\u300d\u98df\u7269\u7684\u4f8b\u5b50\u3002\u4ee5\u4e00\u4efd\u5065\u5eb7\u98df\u7269\u6e05\u5355\u6765\u4e3a\u5065\u5eb7\u996e\u98df\u94fa\u8def\u6781\u4e3a\u91cd\u8981\u3002\u4f46\u4e8b\u5b9e\u4e0a\uff0c\u6e05\u5355\u5bf9\u4e8e\u597d\u98df\u7269\u4e3a\u4ec0\u4e48\u5bf9\u60a8\u6709\u597d\u5904\u6240\u80fd\u63d0\u4f9b\u7684\u4fe1\u606f\u975e\u5e38\u6709\u9650\u3002<\/p>\n<p>\u5982\u679c\u60a8\u4e86\u89e3\u81ea\u5df1\u6240\u5403\u7684\u98df\u7269\u5c06\u5982\u4f55\u4ea7\u751f\u53ef\u7528\u4e8e<a href=\"https:\/\/askthescientists.com\/zh-hans\/understanding-calories\/\">\u60a8\u8eab\u4f53\u7684\u80fd\u91cf<\/a>\uff0c\u60a8\u5c31\u80fd\u9009\u62e9\u66f4\u597d\u7684\u98df\u6750\u6765\u5236\u4f5c\u66f4\u5065\u5eb7\u7684\u81b3\u98df\u3002\u82e5\u8981\u66f4\u52a0\u4e86\u89e3\u98df\u7269\u5728\u60a8\u4f53\u5185\u5982\u4f55\u8d77\u4f5c\u7528\uff0c\u5347\u7cd6\u6307\u6570\u5c31\u662f\u60a8\u6240\u9700\u8981\u7684\u5de5\u5177\u3002<\/p>\n<p>\u60a8\u5df2\u7ecf\u77e5\u9053\u60a8\u6240\u5403\u7684\u98df\u7269\u4f1a\u53d8\u6210\u80fd\u91cf\uff0c\u4f46\u5b66\u4e60\u5982\u4f55\u4f7f\u7528\u5347\u7cd6\u6307\u6570\u4e0d\u4ec5\u53ef\u4ee5\u6307\u793a\u60a8\u5c06\u4ece\u67d0\u4e9b\u98df\u7269\u83b7\u5f97\u591a\u5c11\u80fd\u91cf\uff0c\u8fd8\u53ef\u4ee5\u6559\u60a8\u4e86\u89e3\u8fd9\u4e9b\u80fd\u91cf\u7684\u8d28\u91cf\u548c\u53ef\u4fe1\u5ea6\u3002<\/p>\n<h2>\u8461\u8404\u7cd6\u6e90\u81ea\u4e8e\u98df\u7269\uff0c\u4e3a\u8eab\u4f53\u63d0\u4f9b\u80fd\u91cf<\/h2>\n<p>\u8461\u8404\u7cd6\u662f\u8eab\u4f53\u80fd\u91cf\u7684\u5f62\u5f0f\u3002\u8fd9\u79cd\u5355\u91a3\u662f\u60a8\u996e\u98df\u4e2d\u4e00\u79cd\u5927\u91cf\u5b58\u5728\u7684<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/carbohydrates\/\">\u78b3\u6c34\u5316\u5408\u7269<\/a>\u3002\u5e76\u975e\u60a8\u6240\u6444\u53d6\u7684\u6240\u6709\u78b3\u6c34\u5316\u5408\u7269\u90fd\u662f\u8461\u8404\u7cd6\uff0c\u4f46\u5b83\u4eec\u90fd\u53ef\u4ee5\u88ab\u8f6c\u5316\u6765\u63d0\u4f9b\u8fd9\u79cd\u201c\u71c3\u6599\u201d\u3002\u5728\u6574\u4e2a<a href=\"https:\/\/askthescientists.com\/zh-hans\/digestive-system-journey\/\">\u6d88\u5316<\/a>\u8fc7\u7a0b\u4e2d\uff0c\u590d\u5408\u78b3\u6c34\u5316\u5408\u7269\u88ab\u5206\u89e3\u4e3a\u8461\u8404\u7cd6\u5206\u5b50\u7528\u6765\u4f5c\u4e3a\u80fd\u91cf\uff0c\u6216\u672a\u6d88\u5316\u800c\u88ab\u7528\u6765\u5e2e\u52a9\u6392\u9664\u5e9f\u7269\u3002<\/p>\n<p>\u8461\u8404\u7cd6\uff08\u4e00\u65e6\u6210\u4e3a\u8fd9\u79cd\u7eaf\u4e00\u7684\u5f62\u5f0f\uff09\u4f1a\u968f\u7740\u8840\u6db2\u6d41\u52a8\uff0c\u4e3a\u7ec6\u80de\u63d0\u4f9b\u53ef\u7acb\u5373\u5229\u7528\u7684\u80fd\u91cf\u3002\u4f46\u5e76\u975e\u6240\u6709\u80fd\u91cf\u90fd\u9700\u8981\u7acb\u5373\u88ab\u4f7f\u7528\uff0c\u6709\u65f6\uff0c\u8fd9\u79cd\u80fd\u91cf\u662f\u4f5c\u4e3a\u7cd6\u539f\u50a8\u5b58\u5728\u809d\u810f\u548c\u808c\u8089\u4e2d\uff0c\u800c\u80f0\u817a\u5e2e\u52a9\u8eab\u4f53\u51b3\u5b9a\u4f55\u65f6\u4f7f\u7528\u6216\u50a8\u5b58\u8461\u8404\u7cd6\u3002<\/p>\n<p>\u8fd9\u4e9b\u51b3\u5b9a\u5f88\u91cd\u8981\uff0c\u5b83\u4f7f\u8840\u7cd6\u6d53\u5ea6\u4fdd\u6301\u5728\u5065\u5eb7\u7684\u6b63\u5e38\u8303\u56f4\u5185\uff0c\u8ba9\u8eab\u4f53\u66f4\u5bb9\u6613\u7ba1\u7406\u4ece\u996e\u98df\u4e2d\u83b7\u5f97\u7684\u6240\u6709\u80fd\u91cf\u3002<\/p>\n<h2>\u5347\u7cd6\u6307\u6570<\/h2>\n<p>\u5347\u7cd6\u6307\u6570\uff08GI\uff09\u662f\u4ee5\u6d4b\u91cf\u78b3\u6c34\u5316\u5408\u7269\u5206\u89e3\u5e76\u4ee5\u5355\u91a3\u5f62\u5f0f\u51fa\u73b0\u5728\u8840\u6db2\u4e2d\u7684\u901f\u7387\uff0c\u6765\u5e2e\u52a9\u60a8\u9884\u6d4b\u98df\u7269\u4f7f\u8840\u7cd6\u5347\u9ad8\u7684\u6f5c\u529b\u7684\u4e00\u79cd\u65b9\u6cd5\u3002\u901a\u5e38\uff0c\u98df\u7269\u8d8a\u7cbe\u5236\u548c\u52a0\u5de5\u8d8a\u591a\u5c31\u88ab\u5206\u89e3\u5f97\u8d8a\u5feb\uff0cGI\u4e5f\u8d8a\u9ad8\u3002<\/p>\n<p>\u6709\u4e9b\u98df\u7269\u53ef\u4ee5\u5728\u5f88\u77ed\u7684\u65f6\u95f4\u5185\u5c06\u5927\u91cf\u7684\u7cd6\u9001\u5165\u8840\u6db2\u4e2d\u3002\u4f1a\u8fc5\u901f\u589e\u52a0\u8840\u7cd6\u6d53\u5ea6\u7684\u98df\u7269\u88ab\u79f0\u4e3a\u9ad8\u5347\u7cd6\u98df\u7269\uff1b\u5176\u5b83\u7684\u5219\u5728\u51e0\u4e2a\u5c0f\u65f6\u7684\u8fc7\u7a0b\u4e2d\u91ca\u653e\u5c11\u91cf\u8461\u8404\u7cd6\uff0c\u8fd9\u4e9b\u5c31\u662f\u4f4e\u5347\u7cd6\u98df\u7269\u3002<\/p>\n<p>\u6211\u4eec\u6765\u770b\u770b\u5982\u4f55\u8ba1\u7b97\u5347\u7cd6\u6307\u6570\u3002\u6bd4\u8f83\u7684\u6807\u51c6\u662f\u8461\u8404\u7cd6\u672c\u8eab\uff0c\u4ee5\u5b83\u7684\u5347\u7cd6\u6307\u6570\u4e3a100\u3002\u8461\u8404\u7cd6\u7684GI\u4e3a100\u7684\u4e8b\u5b9e\u975e\u5e38\u91cd\u8981\uff0c\u8fd9\u4ee3\u8868\u98df\u7269\u8f6c\u5316\u4e3a\u8840\u7cd6\u7684\u901f\u5ea6\u3002<\/p>\n<p>\u8981\u77e5\u9053\u6240\u6709\u5176\u5b83\u98df\u7269\u7684\u5347\u7cd6\u6307\u6570\uff0c\u5c31\u662f\u5c06\u5b83\u4eec\u4e0e\u8461\u8404\u7cd6\u7684GI\u8fdb\u884c\u6bd4\u8f83\u3002\u4e00\u5757\u677e\u997c\u3001\u4e00\u4e2a\u6a59\u5b50\u548c\u51e0\u9897\u82b1\u751f\u7684GI\u6709\u5f88\u5927\u7684\u5dee\u5f02\uff0c\u56e0\u4e3a\u5b83\u4eec\u4ee5\u4e0d\u540c\u7684\u901f\u7387\u88ab\u6d88\u5316\u5e76\u5f15\u8d77\u4e0d\u540c\u7684\u8840\u7cd6\u53cd\u5e94\u3002<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"312\">\u98df\u7269<\/td>\n<td width=\"312\">\u5347\u7cd6\u6307\u6570\uff08GI\uff09<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">\u8461\u8404\u7cd6<\/td>\n<td width=\"312\">100<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">\u677e\u997c<\/td>\n<td width=\"312\">67<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">\u6a59\u5b50<\/td>\n<td width=\"312\">42<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">\u82b1\u751f<\/td>\n<td width=\"312\">18<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\uff08\u82e5\u60f3\u770b\u66f4\u5b8c\u6574\u7684\u56fe\u8868\uff0c\u60a8\u6709\u4e00\u4e9b\u4e0d\u9519\u7684\u9009\u62e9\uff1a<a href=\"http:\/\/www.glycemicindex.com\/foodSearch.php\">\u6089\u5c3c\u5927\u5b66<\/a>\u3001<a href=\"https:\/\/lpi.oregonstate.edu\/mic\/food-beverages\/glycemic-index-glycemic-load\">Linus Pauling\u7814\u7a76\u6240<\/a>\u3001\u548c<a href=\"https:\/\/www.researchgate.net\/figure\/1-Glycemic-index-GI-of-carbohydrate-rich-foods-and-their-glycemic-load-GL-for-100g_tbl1_322473648\">Research Gate<\/a>.)<\/p>\n<p>\u5f53\u60a8\u5403\u677e\u997c\u3001\u6a59\u5b50\u3001\u82b1\u751f\u6216\u4efb\u4f55\u5176\u5b83\u98df\u7269\u65f6\uff0c\u60a8\u7684\u8840\u7cd6\u4f1a\u589e\u52a0\u3002\u4e00\u5757\u4e2d\u7b49\u5927\u5c0f\u7684\u714e\u997c\u4ea7\u751f\u7684\u8840\u7cd6\u53cd\u5e94\u662f\u7eaf\u8461\u8404\u7cd6\u53cd\u5e94\u768467%\u3002\u6a59\u5b50\u662f\u8461\u8404\u7cd6\u53cd\u5e94\u768442%\u3002\u4e0e\u8461\u8404\u7cd6\u76f8\u6bd4\uff0c\u82b1\u751f\u5bf9\u8840\u7cd6\u7684\u5f71\u54cd\u5f88\u5c0f\uff0c\u53ea\u670918%\u3002<\/p>\n<p>\u57fa\u672c\u4e0a\uff0c\u5982\u679c\u60a8\u77e5\u9053\u67d0\u79cd\u98df\u7269\u7684GI\uff0c\u60a8\u5c31\u77e5\u9053\u76f8\u5bf9\u4e8e\u8461\u8404\u7cd6\uff0c\u5b83\u901a\u5e38\u4f1a\u5982\u4f55\u5f71\u54cd\u8840\u7cd6\u6d53\u5ea6\u3002\u5347\u7cd6\u6307\u6570\u8868\u5217\u51fa\u4e86\u4e00\u4e9b\u5177\u6709\u9ad8\u3001\u4e2d\u548c\u4f4eGI\u7684\u6570\u767e\u79cd\u98df\u7269\u3002\u4ee5\u4e0b\u662f\u5176\u5206\u7c7b\u7684\u65b9\u6cd5\uff1a<\/p>\n<ul>\n<li>\u9ad8GI &gt;= 70\uff1a\u9a6c\u94c3\u85af\u3001\u7389\u7c73\u7247\u3001\u6c34\u679c\u8f6f\u7cd6\u3001\u897f\u74dc\u548c\u767d\u9762\u5305\u90fd\u662f\u9ad8GI\u98df\u7269\u3002<\/li>\n<li>\u4e2dGI 56-69\uff1a\u7c73\u996d\u3001\u9999\u8549\u3001\u8702\u871c\u548c\u83e0\u841d\u662f\u4e2dGI\u98df\u7269\u3002<\/li>\n<li>\u4f4eGI &lt; 55\uff1a\u6241\u8c46\u3001\u80e1\u841d\u535c\u3001\u82f9\u679c\u3001\u6a59\u5b50\u548c\u68a8\u5b50\u90fd\u662f\u4f4eGI\u98df\u7269\u3002<\/li>\n<\/ul>\n<p>\u5347\u7cd6\u6307\u6570\u6709\u5f88\u591a\u7279\u70b9\u3002\u5b83\u7a81\u663e\u4e86\u98df\u7269\u63d0\u9ad8\u8840\u7cd6\u7684\u80fd\u529b\uff0c\u5e76\u663e\u793a\u98df\u7269\u4e4b\u95f4\u8840\u7cd6\u53cd\u5e94\u7684\u6bd4\u8f83\u3002\u4f46\u5347\u7cd6\u6307\u6570\u5e76\u4e0d\u8003\u8651\u98df\u7528\u7684\u98df\u7269\u91cf\u3002<\/p>\n<p>\u65e0\u8bba\u60a8\u5403\u4e86\u591a\u5c11\uff0c\u98df\u7269\u7684GI\u503c\u90fd\u4fdd\u6301\u4e0d\u53d8\u3002\u4f46\u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u5403\u4e86\u5927\u91cf\u7684\u9ad8\u5347\u7cd6\u98df\u7269\u5bf9\u8840\u7cd6\u7684\u5f71\u54cd\u4e0e\u4ec5\u5403\u4e00\u70b9\u70b9\u7684\u6548\u679c\u76f8\u540c\u3002\u4e8b\u5b9e\u4e0a\u6b63\u597d\u76f8\u53cd\u3002<\/p>\n<p>\u90a3\u4e48\uff0c\u60a8\u5982\u4f55\u8fd0\u7528\u5347\u7cd6\u6307\u6570\u505a\u51fa\u660e\u667a\u7684\u996e\u98df\u9009\u62e9\u5462\uff1f\u5f53\u6912\u76d0\u5377\u997c\u3001\u767d\u9762\u5305\u548c\u8584\u8106\u997c\u5e72\u4e0e\u897f\u74dc\u548c\u83e0\u841d\u5177\u6709\u76f8\u4f3c\u7684GI\u65f6\uff0c\u5c31\u5f88\u96be\u5224\u65ad\u98df\u7269\u8d28\u91cf\u7684\u5dee\u5f02\u3002\u5e78\u8fd0\u7684\u662f\uff0c\u6709\u4e00\u4e2a\u89e3\u51b3\u7684\u65b9\u6cd5\u3002<\/p>\n<h2>\u5347\u7cd6\u8d1f\u8377<\/h2>\n<p>\u770b\u5b83\u4eec\u7684\u5347\u7cd6\u8d1f\u8377\u3002\u8fd9\u662f\u4e00\u79cd\u6709\u529b\u7684\u5b9a\u6027\u548c\u5b9a\u91cf\u7684\u65b9\u6cd5\uff0c\u53ef\u4ee5\u4f7f\u7528\u5347\u7cd6\u6307\u6570\u4e2d\u7684\u4fe1\u606f\u6765\u4e86\u89e3\u98df\u7269\u5982\u4f55\u5f71\u54cd\u8840\u7cd6\u3002<\/p>\n<p>\u5347\u7cd6\u8d1f\u8377\uff08GL\uff09\u662f\u7528\u6765\u8ba8\u8bba\u98df\u7269\u7684\u6570\u91cf\u3002GL\u53cd\u6620\u4e86\u60a8\u5403\u4e86<em>\u591a\u5c11\u91cf<\/em>\u7684\u7279\u5b9a\u98df\u7269\u7684\u8840\u7cd6\u5347\u9ad8\u6f5c\u529b\u3002\u60a8\u53ef\u4ee5\u5c06GI\u9664\u4ee5100\u6765\u8ba1\u7b97\u67d0\u79cd\u98df\u7269\u7684\u5347\u7cd6\u8d1f\u8377\uff0c\u7136\u540e\u5c06\u8be5\u6570\u5b57\u4e58\u4ee5\u4e00\u4efd\u91cf\u4e2d\u6240\u542b\u78b3\u6c34\u5316\u5408\u7269\u7684\u91cf\u3002<\/p>\n<p>GL<sub>\u98df\u7269<\/sub> = (GI<sub>\u98df\u7269<\/sub> \/ 100) x (\u78b3\u6c34\u5316\u5408\u7269\u514b\u6570 \u2013 \u7ea4\u7ef4\u514b\u6570)<\/p>\n<p>*\u8bf7\u8bb0\u4f4f\uff0c\u7ea4\u7ef4\u662f\u98df\u7269\u4e2d\u672a\u88ab\u4eba\u4f53\u5b8c\u5168\u6d88\u5316\u7684\u7269\u8d28\u3002\u56e0\u6b64\uff0c\u5728\u8ba1\u7b97\u51fa\u60a8\u559c\u7231\u7684\u70b9\u5fc3\u4e2d\u6709\u591a\u5c11\u78b3\u6c34\u5316\u5408\u7269\u65f6\uff0c\u8981\u4ece\u78b3\u6c34\u5316\u5408\u7269\u7684\u603b\u514b\u6570\u4e2d\u51cf\u53bb\u7ea4\u7ef4\u7684\u514b\u6570\u3002<\/p>\n<p>\u4e0e\u5347\u7cd6\u8d1f\u8377\u76f8\u5173\u7684\u503c\u8fdc\u5c0f\u4e8e\u5347\u7cd6\u6307\u6570\uff1a<\/p>\n<ul>\n<li>\u9ad8GL &gt;= 20\u3002<\/li>\n<li>\u4e2dGL 11-19\u3002<\/li>\n<li>\u4f4eGL &lt; 10\u3002<\/li>\n<\/ul>\n<p>GL\u8003\u8651\u5230\u6bcf\u4efd\u98df\u7269\u4e2d\u53ef\u6d88\u5316\u7684\u78b3\u6c34\u5316\u5408\u7269\u7684\u91cf\u3002\u8fd9\u5f88\u91cd\u8981\uff0c\u56e0\u4e3a\u6709\u65f6GI\u503c\u76f8\u4f3c\u7684\u98df\u7269\u5374\u5177\u6709\u663e\u8457\u66f4\u9ad8\u7684\u78b3\u6c34\u5316\u5408\u7269\u6570\u91cf\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-28391\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Corn-flakes-AdobeStock_226901959.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u4e3a\u4e86\u89e3\u91ca\u5347\u7cd6\u8d1f\u8377\u5982\u4f55\u8bf4\u660e\u78b3\u6c34\u5316\u5408\u7269\u542b\u91cf\uff0c\u8ba9\u6211\u4eec\u770b\u4e00\u4e2a\u4f8b\u5b50\uff1aGI\u975e\u5e38\u76f8\u4f3c\u7684\u4e00\u676f\u897f\u74dc\u548c\u4e00\u676f\u7389\u7c73\u7247\uff0c\u5b83\u4eec\u90fd\u662f\u9ad8\u8840\u7cd6\u98df\u7269\uff0c\u4f46\u662f\u7389\u7c73\u7247\u548c\u897f\u74dc\u7684GL\u6709\u6781\u5927\u7684\u5dee\u5f02\u3002<\/p>\n<p>\u4e00\u676f\u7389\u7c73\u7247\u7684GL\u4e3a20\uff0c\u4f7f\u5176\u6210\u4e3a\u9ad8\u5347\u7cd6\u8d1f\u8377\u7684\u98df\u7269\uff1b\u800c\u897f\u74dc\u7684GL\u53ea\u67098\u3002\u8fd9\u4e9b\u6570\u5b57\u544a\u8bc9\u6211\u4eec\uff0c\u4e00\u4efd\u7389\u7c73\u7247\u4e2d\u7684\u78b3\u6c34\u5316\u5408\u7269\u6bd4\u897f\u74dc\u4e2d\u7684\u78b3\u6c34\u5316\u5408\u7269\u591a\u5f97\u591a\u3002\u786e\u5207\u5730\u8bf4\uff0c\u4e00\u676f\u7389\u7c73\u7247\u542b\u670926\u514b\u78b3\u6c34\u5316\u5408\u7269\uff0c\u800c\u76f8\u540c\u6570\u91cf\u7684\u897f\u74dc\u53ea\u670911\u514b\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-28435\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Watermelon-cubes-AdobeStock_69813287.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u7531\u4e8e\u897f\u74dc\u6240\u542b\u7684\u78b3\u6c34\u5316\u5408\u7269\u8f83\u5c11\uff0c\u56e0\u6b64\u6bcf\u4efd\u98df\u7269\u7684\u5361\u8def\u91cc\u542b\u91cf\u4e5f\u8f83\u5c11\u3002\u5982\u679c\u60a8\u60f3\u627e\u4e00\u4efd\u7b80\u5355\u7684\u70b9\u5fc3\uff0c\u90a3\u4e48\u897f\u74dc\u662f\u6bd4\u7389\u7c73\u7247\u66f4\u597d\u7684\u9009\u62e9\u3002\u5b83\u7684\u70ed\u91cf\u8f83\u4f4e\uff0c\u4f46\u540c\u6837\u80fd\u6709\u6548\u5730\u63d0\u4f9b\u60a8\u5728\u4e0b\u6b21\u8fdb\u9910\u4e4b\u524d\u6240\u9700\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u4f46\u5982\u679c\u4e0d\u53ea\u4e00\u676f\u897f\u74dc\uff0c\u60a8\u5403\u4e86\u4e24\u676f\u53c8\u662f\u600e\u6837\u5462\uff1fGL\u53cd\u6620\u4e86\u60a8\u98df\u7269\u4efd\u91cf\u7684\u5927\u5c0f\uff0c\u5b83\u544a\u8bc9\u60a8\uff0c\u60a8\u5403\u7684\u98df\u7269\u91cf\u4e5f\u4f1a\u5f71\u54cd\u60a8\u7684\u8840\u7cd6\u3002<\/p>\n<p>\u901a\u5e38\uff0c\u4f4eGL\u98df\u7269\u6bd4\u9ad8GL\u98df\u7269\u5177\u6709\u66f4\u5c11\u7684\u5361\u8def\u91cc\u3002\u56e0\u6b64\uff0c\u5f53\u60a8\u9700\u8981\u589e\u52a0\u80fd\u91cf\u65f6\uff0c\u9ad8\u5361\u8def\u91cc\u98df\u7269\u5e76\u4e0d\u662f\u552f\u4e00\u7684\u9009\u62e9\u3002\u4f4e\u5347\u7cd6\u8d1f\u8377\u98df\u7269\u53ef\u4ee5\u4e3a\u60a8\u7684\u8eab\u4f53\u63d0\u4f9b\u201c\u71c3\u6599\u201d\uff0c\u964d\u4f4e<a href=\"https:\/\/askthescientists.com\/zh-hans\/weight-management\/\">\u66b4\u996e\u66b4\u98df\u548c\u589e\u52a0\u4f53\u91cd<\/a>\u7684\u98ce\u9669\u3002<\/p>\n<h2>\u8fd0\u7528GI\u548cGL\u6253\u9020\u5065\u5eb7\u996e\u98df<\/h2>\n<p>\u60a8\u5df2\u7ecf\u77e5\u9053\u9ad8GI\u98df\u7269\u8fc5\u901f\u8d77\u4f5c\u7528\u4ee5\u5f71\u54cd\u8840\u7cd6\uff0c\u63d0\u4f9b\u5feb\u901f\u80fd\u91cf\u3002\u7136\u800c\uff0c\u8fd9\u79cd\u80fd\u91cf\u901a\u5e38\u662f\u77ed\u6682\u7684\uff0c\u5f88\u5feb\u5c31\u53c8\u611f\u5230\u9965\u997f\uff0c\u8fd9\u53ef\u80fd\u4f1a\u5bfc\u81f4\u66b4\u996e\u66b4\u98df\u548c\u4f53\u91cd\u589e\u52a0\u3002<\/p>\n<p>\u4f4e\u5347\u7cd6\u6307\u6570\u98df\u7269\u66f4\u7f13\u6162\u548c\u7a33\u5b9a\u5730\u5f71\u54cd\u8840\u7cd6\u3002\u8fd9\u4e9b\u98df\u7269\u63d0\u4f9b\u66f4\u5927\u7684\u9971\u8179\u611f\uff0c\u548c\u66f4\u6301\u4e45\u3001\u66f4\u7a33\u5b9a\u7684\u80fd\u91cf\u3002\u8fd9\u6837\u5c31\u66f4\u5bb9\u6613\u4f7f\u4eba\u51cf\u5c11\u98df\u91cf\uff08\u5e76\u4fdd\u6301\u4f53\u91cd\uff09\u3002<\/p>\n<p>\u9501\u5b9a\u9ad8GI\/GL\u548c\u4f4eGI\/GL\u7684\u98df\u7269\u9700\u8981\u7ec3\u4e60\u3002\u5e78\u8fd0\u7684\u662f\uff0c\u6709\u4e00\u4e9b\u7b80\u5355\u7684\u89c4\u5219\u53ef\u4ee5\u5e2e\u52a9\u60a8\u53d6\u5f97\u6210\u529f\u3002<\/p>\n<ol>\n<li>\u7528\u5927\u91cf\u4f4e\u548c\u4e2dGI\/GL\u98df\u7269\u5236\u4f5c\u81b3\u98df\u3002\u9650\u5236\u9ad8GI\/GL\u98df\u7269\uff0c\u56e0\u4e3a\u5b83\u4eec\u7684\u70ed\u91cf\u9ad8\uff0c\u5e76\u5bfc\u81f4\u8840\u7cd6\u8fc7\u9ad8\u3002<\/li>\n<li>\u627e\u5bfb\u975e\u6dc0\u7c89\u7c7b\u7684<a href=\"\/?p=14603\">\u852c\u83dc\u548c\u6c34\u679c<\/a>\u3002\u82f9\u679c\u3001\u6d46\u679c\u3001\u68a8\u5b50\u3001\u8c46\u7c7b\u3001\u9752\u82b1\u83dc\u548c\u82b1\u6930\u83dc\u90fd\u662f\u4f4eGI\/GL\u98df\u7269\u3002\u7531\u4e8e\u5176\u7ea4\u7ef4\u542b\u91cf\u9ad8\uff0c\u5b83\u4eec\u5c06\u5728\u4e00\u6bb5\u6301\u7eed\u7684\u65f6\u95f4\u5185\u63d0\u4f9b\u5145\u8db3\u7684\u80fd\u91cf\u3002<\/li>\n<li>\u5982\u6709\u7591\u95ee\uff0c\u53ef\u9009\u62e9\u5168\u8c37\u7269\u3002\u71d5\u9ea6\u3001\u7cd9\u7c73\u3001\u5927\u9ea6\u548c\u5168\u9ea6\u662f\u5f88\u597d\u7684\u9009\u62e9\u3002\u518d\u8bf4\u4e00\u6b21\uff0c\u5927\u91cf\u7684\u5929\u7136\u7ea4\u7ef4\u610f\u5473\u7740\u66f4\u6301\u4e45\u7684\u80fd\u91cf\u3002<\/li>\n<li>\u907f\u514d\u4f7f\u7528\u86cb\u767d\u8d28\u3001\u7ea4\u7ef4\u548c\u8102\u80aa\u542b\u91cf\u4f4e\u7684\u5305\u88c5\u98df\u54c1\u53ca\u52a0\u5de5\u98df\u54c1\u3002\u8fd9\u7c7b\u98df\u54c1\u901a\u5e38\u542b\u6709\u8f83\u9ad8\u7684\u5355\u4e00\u78b3\u6c34\u5316\u5408\u7269\uff0c\u800c\u5176\u5b83\u91cd\u8981\u7684\u5de8\u91cf\u8425\u517b\u7d20\u542b\u91cf\u8f83\u4f4e\uff0c\u8fd9\u4f7f\u5f97\u5b83\u4eec\u5177\u6709\u8f83\u9ad8\u7684GI\/GL\u503c\u3002<\/li>\n<li>\u9002\u91cf\u5f88\u91cd\u8981\u3002\u65e0\u8bbaGI\/GL\u503c\u5982\u4f55\uff0c\u90fd\u8bf7\u8c28\u614e\u5730\u5403\u3002\u5c3d\u91cf\u503e\u542c\u60a8\u7684\u8eab\u4f53\u53ca\u5176\u6240\u53d1\u51fa\u7684\u4fe1\u53f7\u3002\u5f53\u60a8\u611f\u5230\u75b2\u5026\u5e76\u9700\u8981\u4e00\u4e9b\u80fd\u91cf\u65f6\uff0c\u8bf7\u5403\u5065\u5eb7\u7684\u70b9\u5fc3\u3002\u5982\u679c\u5403\u9971\u4e86\u5c31\u522b\u518d\u5403\uff0c\u8d77\u6765\u52a8\u4e00\u52a8\u3002<\/li>\n<\/ol>\n<p>\u6709\u5f88\u591a\u65b9\u6cd5\u53ef\u4ee5\u505a\u51fa<a href=\"https:\/\/askthescientists.com\/zh-hans\/healthy-breakfast\/\">\u5065\u5eb7\u7684\u996e\u98df\u9009\u62e9<\/a>\u3002\u4e86\u89e3\u6240\u5403\u7684\u98df\u7269\u5982\u4f55\u5f71\u54cd\u60a8\u7684\u8840\u7cd6\u53ea\u662f\u4fdd\u6301\u826f\u597d\u8425\u517b\u548c\u5065\u5eb7\u7684\u4e00\u79cd\u65b9\u6cd5\u3002<\/p>\n<h2><span id=\"i-21\">\u5173\u4e8e\u4f5c\u8005<\/span><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/author\/ssprouse\/\">Sydney Sprouse<\/a>\u662f\u4f4f\u5728\u5965\u52d2\u5188\u5ddeForest Grove\u7684\u81ea\u7531\u79d1\u5b66\u4f5c\u5bb6\u3002\u5979\u62e5\u6709\u72b9\u4ed6\u5dde\u5dde\u7acb\u5927\u5b66\u4eba\u7c7b\u751f\u7269\u5b66\u7684\u5b66\u58eb\u5b66\u4f4d\uff0c\u5e76\u66fe\u5728\u8be5\u6821\u62c5\u4efb\u672c\u79d1\u751f\u7814\u7a76\u5458\u548c\u5199\u4f5c\u4eba\u5458\u3002Sydney\u662f\u79d1\u5b66\u7684\u7ec8\u8eab\u5b66\u4e60\u8005\uff0c\u5979\u7684\u76ee\u6807\u662f\u5c3d\u53ef\u80fd\u6709\u6548\u5730\u7ffb\u8bd1\u5f53\u524d\u7684\u79d1\u5b66\u7814\u7a76\u3002\u5979\u7684\u5199\u4f5c\u4e3b\u9898\u7279\u522b\u504f\u91cd\u4e8e\u4eba\u7c7b\u751f\u7269\u5b66\u3001\u5065\u5eb7\u5b66\u548c\u8425\u517b\u5b66\u3002<\/p>\n<div  class='togglecontainer av-zngqpq-d85e1a9b073126e7091867599ea872a4  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-tkb2xq-b43a49dba8aac4f8f7417df1624a27fd'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u6587\u732e\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u6587\u732e\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u6587\u732e\">\u53c2\u8003\u6587\u732e<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/8-principles-of-low-glycemic-eating\" target=\"_blank\" rel=\"noopener\">\u201c8 Principles of low glycemic eating.\u201d Harvard University.<\/a><\/p>\n<p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/carbohydrates-and-blood-sugar\/\" target=\"_blank\" rel=\"noopener\">\u201cCarbohydrates and blood sugar.\u201d Harvard University.<\/a><\/p>\n<p><a href=\"http:\/\/www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/understanding-carbohydrates\/glycemic-index-and-diabetes.html\" target=\"_blank\" rel=\"noopener\">\u201cGlycemic index and diabetes.\u201d American Diabetes Association.<\/a><\/p>\n<p><a href=\"https:\/\/lpi.oregonstate.edu\/mic\/food-beverages\/glycemic-index-glycemic-load#lowering-glycemic-load\" target=\"_blank\" rel=\"noopener\">\u201cGlycemic index and glycemic load.\u201d Oregon State University.<\/a><\/p>\n<p><a href=\"https:\/\/www.diabetesselfmanagement.com\/nutrition-exercise\/nutrition\/glycemic-index-update\/\" target=\"_blank\" rel=\"noopener\">\u201cGlycemic index update.\u201d Diabetes Self-management.<\/a><\/p>\n<p><a href=\"\/?p=563\" target=\"_blank\" rel=\"noopener\">\u201cHow can I calculate glycemic load (GL)?\u201d AskTheScientists.com<\/a><\/p>\n<p><a href=\"https:\/\/wa.kaiserpermanente.org\/healthAndWellness?item=%2Fcommon%2FhealthAndWellness%2Fconditions%2Fdiabetes%2FfoodProcess.html\" target=\"_blank\" rel=\"noopener\">\u201cHow our bodies turn food into energy.\u201d Kaiser Permanente.<\/a><\/p>\n<p><a href=\"https:\/\/askthescientists.com\/qa\/what-is-glycemic-index\/\" target=\"_blank\" rel=\"noopener\">\u201cWhat is glycemic index?\u201d AskTheScientists.com<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u60a8\u60f3\u5403\u5f97\u5065\u5eb7\uff0c\u4f46\u4e0d\u77e5\u4ece\u54ea\u91cc\u5f00\u59cb\u3002\u6240\u4ee5\uff0c\u60a8\u5728\u7f51\u4e0a\u6d4f\u89c8\u300c\u597d\u300d\u548c\u300c\u574f\u300d\u98df\u7269\u7684\u4f8b\u5b50\u3002\u4ee5\u4e00\u4efd\u5065\u5eb7\u98df\u7269\u6e05\u5355\u6765\u4e3a\u5065\u5eb7\u996e\u98df\u94fa\u8def\u6781\u4e3a\u91cd\u8981\u3002\u4f46\u4e8b\u5b9e\u4e0a\uff0c\u6e05\u5355\u5bf9\u4e8e\u597d\u98df\u7269\u4e3a\u4ec0\u4e48\u5bf9\u60a8\u6709\u597d\u5904\u6240\u80fd\u63d0\u4f9b\u7684\u4fe1\u606f\u975e\u5e38\u6709\u9650\u3002 \u5982\u679c\u60a8\u4e86\u89e3\u81ea\u5df1\u6240\u5403\u7684\u98df\u7269\u5c06\u5982\u4f55\u4ea7\u751f\u53ef\u7528\u4e8e\u60a8\u8eab\u4f53\u7684\u80fd\u91cf\uff0c\u60a8\u5c31\u80fd\u9009\u62e9\u66f4\u597d\u7684\u98df\u6750\u6765\u5236\u4f5c\u66f4\u5065\u5eb7\u7684\u81b3\u98df\u3002\u82e5\u8981\u66f4\u52a0\u4e86\u89e3\u98df\u7269\u5728\u60a8\u4f53\u5185\u5982\u4f55\u8d77\u4f5c\u7528\uff0c\u5347\u7cd6\u6307\u6570\u5c31\u662f\u60a8\u6240\u9700\u8981\u7684\u5de5\u5177\u3002 \u60a8\u5df2\u7ecf\u77e5\u9053\u60a8\u6240\u5403\u7684\u98df\u7269\u4f1a\u53d8\u6210\u80fd\u91cf\uff0c\u4f46\u5b66\u4e60\u5982\u4f55\u4f7f\u7528\u5347\u7cd6\u6307\u6570\u4e0d\u4ec5\u53ef\u4ee5\u6307\u793a\u60a8\u5c06\u4ece\u67d0\u4e9b\u98df\u7269\u83b7\u5f97\u591a\u5c11\u80fd\u91cf\uff0c\u8fd8\u53ef\u4ee5\u6559\u60a8\u4e86\u89e3\u8fd9\u4e9b\u80fd\u91cf\u7684\u8d28\u91cf\u548c\u53ef\u4fe1\u5ea6\u3002 \u8461\u8404\u7cd6\u6e90\u81ea\u4e8e\u98df\u7269\uff0c\u4e3a\u8eab\u4f53\u63d0\u4f9b\u80fd\u91cf \u8461\u8404\u7cd6\u662f\u8eab\u4f53\u80fd\u91cf\u7684\u5f62\u5f0f\u3002\u8fd9\u79cd\u5355\u91a3\u662f\u60a8\u996e\u98df\u4e2d\u4e00\u79cd\u5927\u91cf\u5b58\u5728\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002\u5e76\u975e\u60a8\u6240\u6444\u53d6\u7684\u6240\u6709\u78b3\u6c34\u5316\u5408\u7269\u90fd\u662f\u8461\u8404\u7cd6\uff0c\u4f46\u5b83\u4eec\u90fd\u53ef\u4ee5\u88ab\u8f6c\u5316\u6765\u63d0\u4f9b\u8fd9\u79cd\u201c\u71c3\u6599\u201d\u3002\u5728\u6574\u4e2a\u6d88\u5316\u8fc7\u7a0b\u4e2d\uff0c\u590d\u5408\u78b3\u6c34\u5316\u5408\u7269\u88ab\u5206\u89e3\u4e3a\u8461\u8404\u7cd6\u5206\u5b50\u7528\u6765\u4f5c\u4e3a\u80fd\u91cf\uff0c\u6216\u672a\u6d88\u5316\u800c\u88ab\u7528\u6765\u5e2e\u52a9\u6392\u9664\u5e9f\u7269\u3002 \u8461\u8404\u7cd6\uff08\u4e00\u65e6\u6210\u4e3a\u8fd9\u79cd\u7eaf\u4e00\u7684\u5f62\u5f0f\uff09\u4f1a\u968f\u7740\u8840\u6db2\u6d41\u52a8\uff0c\u4e3a\u7ec6\u80de\u63d0\u4f9b\u53ef\u7acb\u5373\u5229\u7528\u7684\u80fd\u91cf\u3002\u4f46\u5e76\u975e\u6240\u6709\u80fd\u91cf\u90fd\u9700\u8981\u7acb\u5373\u88ab\u4f7f\u7528\uff0c\u6709\u65f6\uff0c\u8fd9\u79cd\u80fd\u91cf\u662f\u4f5c\u4e3a\u7cd6\u539f\u50a8\u5b58\u5728\u809d\u810f\u548c\u808c\u8089\u4e2d\uff0c\u800c\u80f0\u817a\u5e2e\u52a9\u8eab\u4f53\u51b3\u5b9a\u4f55\u65f6\u4f7f\u7528\u6216\u50a8\u5b58\u8461\u8404\u7cd6\u3002 \u8fd9\u4e9b\u51b3\u5b9a\u5f88\u91cd\u8981\uff0c\u5b83\u4f7f\u8840\u7cd6\u6d53\u5ea6\u4fdd\u6301\u5728\u5065\u5eb7\u7684\u6b63\u5e38\u8303\u56f4\u5185\uff0c\u8ba9\u8eab\u4f53\u66f4\u5bb9\u6613\u7ba1\u7406\u4ece\u996e\u98df\u4e2d\u83b7\u5f97\u7684\u6240\u6709\u80fd\u91cf\u3002 \u5347\u7cd6\u6307\u6570 \u5347\u7cd6\u6307\u6570\uff08GI\uff09\u662f\u4ee5\u6d4b\u91cf\u78b3\u6c34\u5316\u5408\u7269\u5206\u89e3\u5e76\u4ee5\u5355\u91a3\u5f62\u5f0f\u51fa\u73b0\u5728\u8840\u6db2\u4e2d\u7684\u901f\u7387\uff0c\u6765\u5e2e\u52a9\u60a8\u9884\u6d4b\u98df\u7269\u4f7f\u8840\u7cd6\u5347\u9ad8\u7684\u6f5c\u529b\u7684\u4e00\u79cd\u65b9\u6cd5\u3002\u901a\u5e38\uff0c\u98df\u7269\u8d8a\u7cbe\u5236\u548c\u52a0\u5de5\u8d8a\u591a\u5c31\u88ab\u5206\u89e3\u5f97\u8d8a\u5feb\uff0cGI\u4e5f\u8d8a\u9ad8\u3002 \u6709\u4e9b\u98df\u7269\u53ef\u4ee5\u5728\u5f88\u77ed\u7684\u65f6\u95f4\u5185\u5c06\u5927\u91cf\u7684\u7cd6\u9001\u5165\u8840\u6db2\u4e2d\u3002\u4f1a\u8fc5\u901f\u589e\u52a0\u8840\u7cd6\u6d53\u5ea6\u7684\u98df\u7269\u88ab\u79f0\u4e3a\u9ad8\u5347\u7cd6\u98df\u7269\uff1b\u5176\u5b83\u7684\u5219\u5728\u51e0\u4e2a\u5c0f\u65f6\u7684\u8fc7\u7a0b\u4e2d\u91ca\u653e\u5c11\u91cf\u8461\u8404\u7cd6\uff0c\u8fd9\u4e9b\u5c31\u662f\u4f4e\u5347\u7cd6\u98df\u7269\u3002 \u6211\u4eec\u6765\u770b\u770b\u5982\u4f55\u8ba1\u7b97\u5347\u7cd6\u6307\u6570\u3002\u6bd4\u8f83\u7684\u6807\u51c6\u662f\u8461\u8404\u7cd6\u672c\u8eab\uff0c\u4ee5\u5b83\u7684\u5347\u7cd6\u6307\u6570\u4e3a100\u3002\u8461\u8404\u7cd6\u7684GI\u4e3a100\u7684\u4e8b\u5b9e\u975e\u5e38\u91cd\u8981\uff0c\u8fd9\u4ee3\u8868\u98df\u7269\u8f6c\u5316\u4e3a\u8840\u7cd6\u7684\u901f\u5ea6\u3002 \u8981\u77e5\u9053\u6240\u6709\u5176\u5b83\u98df\u7269\u7684\u5347\u7cd6\u6307\u6570\uff0c\u5c31\u662f\u5c06\u5b83\u4eec\u4e0e\u8461\u8404\u7cd6\u7684GI\u8fdb\u884c\u6bd4\u8f83\u3002\u4e00\u5757\u677e\u997c\u3001\u4e00\u4e2a\u6a59\u5b50\u548c\u51e0\u9897\u82b1\u751f\u7684GI\u6709\u5f88\u5927\u7684\u5dee\u5f02\uff0c\u56e0\u4e3a\u5b83\u4eec\u4ee5\u4e0d\u540c\u7684\u901f\u7387\u88ab\u6d88\u5316\u5e76\u5f15\u8d77\u4e0d\u540c\u7684\u8840\u7cd6\u53cd\u5e94\u3002 \u98df\u7269 \u5347\u7cd6\u6307\u6570\uff08GI\uff09 \u8461\u8404\u7cd6 100 \u677e\u997c 67 \u6a59\u5b50 42 \u82b1\u751f 18 \uff08\u82e5\u60f3\u770b\u66f4\u5b8c\u6574\u7684\u56fe\u8868\uff0c\u60a8\u6709\u4e00\u4e9b\u4e0d\u9519\u7684\u9009\u62e9\uff1a\u6089\u5c3c\u5927\u5b66\u3001Linus Pauling\u7814\u7a76\u6240\u3001\u548cResearch Gate.) \u5f53\u60a8\u5403\u677e\u997c\u3001\u6a59\u5b50\u3001\u82b1\u751f\u6216\u4efb\u4f55\u5176\u5b83\u98df\u7269\u65f6\uff0c\u60a8\u7684\u8840\u7cd6\u4f1a\u589e\u52a0\u3002\u4e00\u5757\u4e2d\u7b49\u5927\u5c0f\u7684\u714e\u997c\u4ea7\u751f\u7684\u8840\u7cd6\u53cd\u5e94\u662f\u7eaf\u8461\u8404\u7cd6\u53cd\u5e94\u768467%\u3002\u6a59\u5b50\u662f\u8461\u8404\u7cd6\u53cd\u5e94\u768442%\u3002\u4e0e\u8461\u8404\u7cd6\u76f8\u6bd4\uff0c\u82b1\u751f\u5bf9\u8840\u7cd6\u7684\u5f71\u54cd\u5f88\u5c0f\uff0c\u53ea\u670918%\u3002 \u57fa\u672c\u4e0a\uff0c\u5982\u679c\u60a8\u77e5\u9053\u67d0\u79cd\u98df\u7269\u7684GI\uff0c\u60a8\u5c31\u77e5\u9053\u76f8\u5bf9\u4e8e\u8461\u8404\u7cd6\uff0c\u5b83\u901a\u5e38\u4f1a\u5982\u4f55\u5f71\u54cd\u8840\u7cd6\u6d53\u5ea6\u3002\u5347\u7cd6\u6307\u6570\u8868\u5217\u51fa\u4e86\u4e00\u4e9b\u5177\u6709\u9ad8\u3001\u4e2d\u548c\u4f4eGI\u7684\u6570\u767e\u79cd\u98df\u7269\u3002\u4ee5\u4e0b\u662f\u5176\u5206\u7c7b\u7684\u65b9\u6cd5\uff1a \u9ad8GI &gt;= 70\uff1a\u9a6c\u94c3\u85af\u3001\u7389\u7c73\u7247\u3001\u6c34\u679c\u8f6f\u7cd6\u3001\u897f\u74dc\u548c\u767d\u9762\u5305\u90fd\u662f\u9ad8GI\u98df\u7269\u3002 \u4e2dGI 56-69\uff1a\u7c73\u996d\u3001\u9999\u8549\u3001\u8702\u871c\u548c\u83e0\u841d\u662f\u4e2dGI\u98df\u7269\u3002 \u4f4eGI &lt; 55\uff1a\u6241\u8c46\u3001\u80e1\u841d\u535c\u3001\u82f9\u679c\u3001\u6a59\u5b50\u548c\u68a8\u5b50\u90fd\u662f\u4f4eGI\u98df\u7269\u3002 \u5347\u7cd6\u6307\u6570\u6709\u5f88\u591a\u7279\u70b9\u3002\u5b83\u7a81\u663e\u4e86\u98df\u7269\u63d0\u9ad8\u8840\u7cd6\u7684\u80fd\u529b\uff0c\u5e76\u663e\u793a\u98df\u7269\u4e4b\u95f4\u8840\u7cd6\u53cd\u5e94\u7684\u6bd4\u8f83\u3002\u4f46\u5347\u7cd6\u6307\u6570\u5e76\u4e0d\u8003\u8651\u98df\u7528\u7684\u98df\u7269\u91cf\u3002 \u65e0\u8bba\u60a8\u5403\u4e86\u591a\u5c11\uff0c\u98df\u7269\u7684GI\u503c\u90fd\u4fdd\u6301\u4e0d\u53d8\u3002\u4f46\u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u5403\u4e86\u5927\u91cf\u7684\u9ad8\u5347\u7cd6\u98df\u7269\u5bf9\u8840\u7cd6\u7684\u5f71\u54cd\u4e0e\u4ec5\u5403\u4e00\u70b9\u70b9\u7684\u6548\u679c\u76f8\u540c\u3002\u4e8b\u5b9e\u4e0a\u6b63\u597d\u76f8\u53cd\u3002 \u90a3\u4e48\uff0c\u60a8\u5982\u4f55\u8fd0\u7528\u5347\u7cd6\u6307\u6570\u505a\u51fa\u660e\u667a\u7684\u996e\u98df\u9009\u62e9\u5462\uff1f\u5f53\u6912\u76d0\u5377\u997c\u3001\u767d\u9762\u5305\u548c\u8584\u8106\u997c\u5e72\u4e0e\u897f\u74dc\u548c\u83e0\u841d\u5177\u6709\u76f8\u4f3c\u7684GI\u65f6\uff0c\u5c31\u5f88\u96be\u5224\u65ad\u98df\u7269\u8d28\u91cf\u7684\u5dee\u5f02\u3002\u5e78\u8fd0\u7684\u662f\uff0c\u6709\u4e00\u4e2a\u89e3\u51b3\u7684\u65b9\u6cd5\u3002 \u5347\u7cd6\u8d1f\u8377 \u770b\u5b83\u4eec\u7684\u5347\u7cd6\u8d1f\u8377\u3002\u8fd9\u662f\u4e00\u79cd\u6709\u529b\u7684\u5b9a\u6027\u548c\u5b9a\u91cf\u7684\u65b9\u6cd5\uff0c\u53ef\u4ee5\u4f7f\u7528\u5347\u7cd6\u6307\u6570\u4e2d\u7684\u4fe1\u606f\u6765\u4e86\u89e3\u98df\u7269\u5982\u4f55\u5f71\u54cd\u8840\u7cd6\u3002 \u5347\u7cd6\u8d1f\u8377\uff08GL\uff09\u662f\u7528\u6765\u8ba8\u8bba\u98df\u7269\u7684\u6570\u91cf\u3002GL\u53cd\u6620\u4e86\u60a8\u5403\u4e86\u591a\u5c11\u91cf\u7684\u7279\u5b9a\u98df\u7269\u7684\u8840\u7cd6\u5347\u9ad8\u6f5c\u529b\u3002\u60a8\u53ef\u4ee5\u5c06GI\u9664\u4ee5100\u6765\u8ba1\u7b97\u67d0\u79cd\u98df\u7269\u7684\u5347\u7cd6\u8d1f\u8377\uff0c\u7136\u540e\u5c06\u8be5\u6570\u5b57\u4e58\u4ee5\u4e00\u4efd\u91cf\u4e2d\u6240\u542b\u78b3\u6c34\u5316\u5408\u7269\u7684\u91cf\u3002 GL\u98df\u7269 = (GI\u98df\u7269 \/ 100) x (\u78b3\u6c34\u5316\u5408\u7269\u514b\u6570 \u2013 \u7ea4\u7ef4\u514b\u6570) *\u8bf7\u8bb0\u4f4f\uff0c\u7ea4\u7ef4\u662f\u98df\u7269\u4e2d\u672a\u88ab\u4eba\u4f53\u5b8c\u5168\u6d88\u5316\u7684\u7269\u8d28\u3002\u56e0\u6b64\uff0c\u5728\u8ba1\u7b97\u51fa\u60a8\u559c\u7231\u7684\u70b9\u5fc3\u4e2d\u6709\u591a\u5c11\u78b3\u6c34\u5316\u5408\u7269\u65f6\uff0c\u8981\u4ece\u78b3\u6c34\u5316\u5408\u7269\u7684\u603b\u514b\u6570\u4e2d\u51cf\u53bb\u7ea4\u7ef4\u7684\u514b\u6570\u3002 \u4e0e\u5347\u7cd6\u8d1f\u8377\u76f8\u5173\u7684\u503c\u8fdc\u5c0f\u4e8e\u5347\u7cd6\u6307\u6570\uff1a \u9ad8GL &gt;= 20\u3002 [&hellip;]<\/p>\n","protected":false},"author":5181,"featured_media":28705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[351],"tags":[20753,20737],"class_list":["post-28697","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-zh-hans","tag-essential-nutrients-zh-hans","tag-healthy-eating-zh-hans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u4e3a\u60a8\u63d0\u4f9b\u80fd\u91cf\u7684\u98df\u7269\uff1a\u4e86\u89e3\u5347\u7cd6\u6307\u6570 - Ask The Scientists<\/title>\n<meta name=\"description\" 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