{"id":16376,"date":"2015-03-05T23:00:54","date_gmt":"2015-03-05T15:00:54","guid":{"rendered":"http:\/\/buzzorange.com\/citiorange\/2015\/03\/05\/healthy-low-gi-lose-weight\/"},"modified":"2015-03-05T23:00:54","modified_gmt":"2015-03-05T15:00:54","slug":"healthy-low-gi-lose-weight","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/citiorange\/2015\/03\/05\/healthy-low-gi-lose-weight\/","title":{"rendered":"\u6e1b\u80a5\u4e0d\u7528\u6328\u9913\u53d7\u51cd\uff0c\u4f4e GI \u6e1b\u80a5\u6cd5 \u4e8b\u534a\u529f\u500d\u8f15\u9b06\u7626\uff01"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/farm4.staticflickr.com\/3016\/2643059164_2cb574c1bd_o.jpg\" alt=\"\" width=\"599\" height=\"320\" \/><\/p>\n<p>\u904e\u5e74\u8981\u5230\u4e86\uff0c\u9664\u5915\u570d\u7210\u4e00\u76f4\u5230\u5143\u5bb5\u60f3\u5230\u5929\u5929\u90fd\u662f\u5927\u9b5a\u5927\u8089\uff0c\u662f\u5426\u53c8\u62b1\u6301\u8457\u5148\u5403\u7f8e\u98df\u518d\u4f86\u60f3\u6e1b\u80a5\u7684\u4e8b\u60c5\u5462\uff1f\u6e1b\u80a5\u4e5f\u9700\u8981\u6709\u52d5\u529b\uff0c\u770b\u8457\u559c\u6b61\u5403\u7684\u6771\u897f\u53c8\u7121\u6cd5\u5165\u53e3\uff0c\u60f3\u8457\u8eab\u6750\u5c31\u8981\u653e\u68c4\u7f8e\u98df\u662f\u5426\u5f88\u75db\u82e6\uff1f\u6709\u6c92\u6709\u53ef\u4ee5\u6b63\u5e38\u5403\u53c8\u53ef\u4ee5\u7626\u7684\u65b9\u6cd5\u5462\uff1f\u65e5\u672c\u76ee\u524d\u6d41\u884c\u7684\u300c\u4f4e GI \u98f2\u98df\u6e1b\u80a5\u6cd5\u300d\u8b93\u4f60\u53ef\u4ee5\u6b63\u5e38\u5403\u3001\u4e0d\u7528\u6328\u9913\u53c8\u53ef\u4ee5\u660e\u986f\u770b\u898b\u6210\u6548\u3002<\/p>\n<ul>\n<li>\u4ec0\u9ebc\u662f\u300c\u4f4e GI\u300d\uff1f<\/li>\n<\/ul>\n<p>GI(Glycemic Index) \u5347\u7cd6\u6307\u6578\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\u6307\u5403\u4e0b\u98df\u7269\u9020\u6210\u8840\u7cd6\u4e0a\u5347\u901f\u5ea6\u5feb\u6162\u7684\u6307\u6578\u3002\u98df\u7269\u5403\u4e0b\u809a\u5f8c\u8840\u7cd6\u6703\u4e0a\u5347\uff0c\u8eab\u9ad4\u6703\u5206\u6ccc\u300c\u80f0\u5cf6\u7d20\u300d\u4f86\u6291\u5236\u8840\u7cd6\u6500\u5347\uff0c\u904e\u591a\u7684\u80f0\u5cf6\u7d20\u6703\u589e\u52a0\u9ad4\u8102\u80aa\u7684\u5f62\u6210\uff0c\u518d\u4f86\u56e0\u70ba\u80f0\u5cf6\u7d20\u5206\u6ccc\u8840\u7cd6\u964d\u4f4e\u5f8c\uff0c\u53c8\u6703\u8b93\u4eba\u7522\u751f\u98e2\u9913\u611f\u7e7c\u7e8c\u5403\u4e0b\u66f4\u591a\u5728\u9762\u524d\u7684\u7f8e\u98df\u3002GI \u503c\u8207\u8840\u7cd6\u4e0a\u5347\u901f\u5ea6\u6210\u6b63\u6bd4\uff0c\u651d\u53d6\u4f4e GI \u98f2\u98df\u80fd\u8b93\u4eba\u6bd4\u8f03\u5bb9\u6613\u6709\u98fd\u8db3\u611f\uff0c\u539f\u672c\u4f4e GI \u98f2\u98df\u662f\u7528\u65bc\u7cd6\u5c3f\u75c5\u60a3\u8005\uff0c\u8b93\u80f0\u5cf6\u7d20\u5206\u6ccc\u964d\u4f4e\u4f7f\u8102\u80aa\u7d44\u7e54\u5f62\u6210\u964d\u4f4e\uff0c\u4e5f\u56e0\u70ba\u9019\u6a23\u7684\u539f\u56e0\u964d\u4f4e\u9ad4\u8102\u80aa\u7684\u5806\u7a4d\u3001\u63d0\u6607\u98fd\u8db3\u611f\u4e0d\u6613\u98e2\u9913\uff0c\u6240\u4ee5\u5728\u91ab\u5b78\u4e0a\u4e5f\u88ab\u8b49\u5be6\u9069\u7528\u65bc\u6e1b\u80a5\uff0c\u65bc\u662f\u6e1b\u80a5\u5708\u5439\u8d77\u4e86\u4e00\u9663\u4f4e GI \u98f2\u98df\u98a8\u3002<\/p>\n<div id=\"attachment_27915\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><a href=\"\/\/buzzorange.com\/wp-content\/uploads\/2015\/03\/uuuuu.png\"><img aria-describedby=\"caption-attachment-27915\" loading=\"lazy\" class=\"wp-image-27915 \" src=\"\/\/buzzorange.com\/wp-content\/uploads\/2015\/03\/uuuuu.png\" alt=\"uuuuu\" width=\"600\" height=\"395\" \/><\/a><p id=\"caption-attachment-27915\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.i-fit.com.tw\/context\/25.html\" target=\"_blank\" rel=\"noopener\">iFit \u611b\u7626\u8eab<\/a><\/p><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>\u6293\u4f4f\u4f4e GI \u98f2\u98df\u7684\u91cd\u9ede\uff0c\u624d\u80fd\u6709\u6548\u7626\u8eab<\/li>\n<\/ul>\n<p>\u6bcf\u7a2e\u98df\u7269\u7684 GI \u503c\u4e0d\u540c\uff0c\u5403\u6771\u897f\u6642\u7e3d\u4e0d\u80fd\u62ff\u8457\u5c0d\u7167\u8868\u53bb\u8a08\u7b97\u6bcf\u9805\u98df\u7269\u7684 GI\uff0c\u7b49\u7b97\u5b8c\u4e5f\u6c92\u5fc3\u60c5\u5403\u98ef\u4e86\uff0c\u8a18\u4f4f\u4ee5\u4e0b\u6982\u5ff5\u539f\u5247\u6bd4\u8d77\u8a08\u7b97 GI \u503c\u4f86\u7684\u5be6\u969b\u3002<\/p>\n<ol>\n<li>\u9ad8\u7e96\u4f4e\u52a0\u5de5\u91a3\u985e\u98df\u7269\u70ba\u4e3b\u98df\u7684\u71df\u990a\u4f86\u6e90\uff1a\u50cf\u662f\u7e96\u7dad\u503c\u8f03\u9ad8\u7684\u5168\u9ea5\u3001\u71d5\u9ea5\u3001\u7cd9\u7c73\u7b49 GI \u503c\u5c31\u6bd4\u7cbe\u7dfb\u904e\u5f8c\u7684\u767d\u7c73\u7b49\u4f86\u7684\u4f4e\u3002<\/li>\n<li>\u71b1\u91cf\u4e0d\u5b9c\u904e\u9ad8\uff1a\u96d6\u7136\u4f4e GI \u98f2\u98df\u53ef\u4ee5\u964d\u4f4e\u98e2\u9913\u611f\u63d0\u6607\u98fd\u8db3\u611f\uff0c\u4f46\u4e0d\u4ee3\u8868\u4f4e GI \u7684\u98df\u54c1\u71b1\u91cf\u5c31\u4f4e\uff0c\u651d\u53d6\u4f4e GI \u98df\u7269\u6642\u9084\u662f\u8981\u6ce8\u610f\u651d\u53d6\u71b1\u91cf\u7684\u9ad8\u4f4e\u3002<\/li>\n<li>\u9069\u7576\u7684\u5206\u914d\u91a3\u985e\u3001\u86cb\u767d\u8cea\u3001\u8102\u80aa\u7684\u651d\u53d6\u6bd4\u4f8b\uff1a\u5728\u7528\u9910\u6642\u540c\u6642\u651d\u53d6\u9069\u7576\u6bd4\u4f8b\u7684\u91a3\u985e (50-55%)\u3001\u86cb\u767d\u8cea (10-18%) \u53ca\u8102\u80aa (30-35%)\uff0c\u53ef\u4ee5\u964d\u4f4e GI \u503c\u3002<\/li>\n<li>\u591a\u651d\u53d6\u9178\u6027\u98df\u7269\uff1a\u6240\u8b02\u4f4e GI \u98f2\u98df\u5c31\u662f\u8981\u8b93\u5403\u9032\u7684\u98df\u7269\u4e0d\u6703\u4f7f\u80f0\u5cf6\u7d20\u5feb\u901f\u4e0a\u5347\uff0c\u5ef6\u9577\u98df\u7269\u505c\u7559\u5728\u80c3\u90e8\u6642\u9593\u53ef\u4ee5\u5ef6\u7de9\u8840\u7cd6\u4e0a\u5347\u7684\u901f\u5ea6\u3002\u918b\u3001\u6ab8\u6aac\u6c41\u6216\u756a\u8304\u7b49\u9178\u6027\u98df\u7269\u53ef\u4ee5\u5ef6\u7de9\u98df\u7269\u5728\u80c3\u90e8\u7684\u6642\u9593\uff0c\u6240\u4ee5\u9910\u5f8c\u53ef\u4ee5\u651d\u98df\u4e00\u9ede\u918b\u98f2\u6216\u6ab8\u6aac\u6c41\u4f86\u9054\u5230\u6548\u679c\u3002<\/li>\n<li>\u6b63\u5e38\u98f2\u98df\u6216\u5c11\u91cf\u591a\u9910\uff1a\u4e00\u822c\u4eba\u6b63\u5e38\u98f2\u98df\u70ba\u4e09\u9910\uff0c\u4e0d\u904e\u5f80\u5f80\u56e0\u70ba\u5de5\u4f5c\u95dc\u4fc2\u5403\u98ef\u6642\u9593\u4e0d\u6b63\u5e38\uff0c\u5c31\u5c0e\u81f4\u65bc\u665a\u9910\u8840\u7cd6\u904e\u4f4e\u7684\u72c0\u6cc1\u4e0b\u66b4\u98f2\u66b4\u98df\uff0c\u5bb9\u6613\u8b93\u8840\u7cd6\u5403\u9032\u98df\u7269\u5f8c\u5287\u70c8\u63d0\u6607\uff0c\u4f7f\u80f0\u5cf6\u7d20\u904e\u591a\u5206\u6ccc\u3002\u70ba\u4e86\u964d\u4f4e\u9019\u6a23\u7684\u72c0\u6cc1\u82e5\u662f\u7121\u6cd5\u6b63\u5e38\u5b9a\u6642\u4e09\u9910\uff0c\u90a3\u5c31\u4ee5\u5c11\u91cf\u591a\u9910\u7684\u65b9\u5f0f\u4f86\u89e3\u6c7a\u9019\u6a23\u7684\u72c0\u6cc1\u3002<\/li>\n<\/ol>\n<ul>\n<li>\u4f4e 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