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标题: 糖妈的战斗(各种资料收集共享中) [打印本页]
作者: abooooooo    时间: 2015-5-20 01:11
标题: 糖妈的战斗(各种资料收集共享中)
<br /><br />老婆不幸成糖妈了 相关科研工作交给我了 吃是个大问题 <br /><br />相关科研结果如下<br />非常牛的一个网页: http://www.mendosa.com/gilists.htm 这里面有相当多的资料<br />比如提到的 <br />392&nbsp; &nbsp; &nbsp; &nbsp; Traditional Rolled Oats &nbsp; &nbsp; &nbsp; &nbsp; 57±5&nbsp; &nbsp; &nbsp; &nbsp; 250&nbsp; &nbsp; &nbsp; &nbsp; 11<br />251&nbsp; &nbsp; &nbsp; &nbsp; BürgenTM Oat Bran &amp; Honey Loaf with Barley&nbsp; &nbsp; &nbsp; &nbsp; 31±3&nbsp; &nbsp; &nbsp; &nbsp; 30&nbsp; &nbsp; &nbsp; &nbsp; 3<br /> &nbsp; &nbsp; &nbsp; &nbsp;  <br />238&nbsp; &nbsp; &nbsp; &nbsp; Wholemeal flour &nbsp; &nbsp; &nbsp; &nbsp; 74&nbsp; &nbsp; &nbsp; &nbsp; 30&nbsp; &nbsp; &nbsp; &nbsp; 10<br />263&nbsp; &nbsp; &nbsp; &nbsp; Helga'sTM Traditional Wholemeal bread&nbsp; &nbsp; &nbsp; &nbsp; 70±14&nbsp; &nbsp; &nbsp; &nbsp; 30&nbsp; &nbsp; &nbsp; &nbsp; 9<br /> &nbsp; &nbsp; &nbsp; &nbsp; <br /><br />从GI值来说<br />1. rolled oats比instant oats低。越不好消化越低，所以粗粮比精粮好<br />Porridge, rolled oats&nbsp; &nbsp; &nbsp; &nbsp; 55±2<br />Instant oat porridge&nbsp; &nbsp; &nbsp; &nbsp; 79±3<br />2. 烹饪方式也有影响。比如米饭steamed的比boiled要低，土豆烤的比水煮的要低<br />3. wholemeal flour做的面包跟plain flour的面包差不多。whole grain的因为含有粗谷粒效果更好。咋破呢？加别的东西。。。<br />看 https://www.localau.com.au/bbs/ ... read&amp;tid=669397 这个帖子后，可以在面包里面加入<br />燕麦麸oat bran, 小麦麸wheat bran，wheat germ还有rye <br /><br />White wheat bread*&nbsp; &nbsp; &nbsp; &nbsp; 75±2<br />Whole wheat/whole meal bread&nbsp; &nbsp; &nbsp; &nbsp; 74±2<br />147&nbsp; &nbsp; &nbsp; &nbsp; 50% oat bran &nbsp; &nbsp; &nbsp; &nbsp; 44&nbsp; &nbsp; &nbsp; &nbsp; 30&nbsp; &nbsp; &nbsp; &nbsp; 8<br />148&nbsp; &nbsp; &nbsp; &nbsp; 45% oat bran and 50% wheat flour &nbsp; &nbsp; &nbsp; &nbsp; 50&nbsp; &nbsp; &nbsp; &nbsp; 30&nbsp; &nbsp; &nbsp; &nbsp; 9<br />152&nbsp; &nbsp; &nbsp; &nbsp; Rye bread  &nbsp; &nbsp; &nbsp; &nbsp; 50&nbsp; &nbsp; &nbsp; &nbsp; 30&nbsp; &nbsp; &nbsp; &nbsp; 7<br />153&nbsp; &nbsp; &nbsp; &nbsp; Wheat and rye bread  <br />感觉土耳其这个数据有点不靠谱 但是总体应该rye比whole wheat的好<br /><br />4. basmati米还是不错的 不过不同牌子的还不一样。。。同样sunrice的 牌子 basmati比brown的好。感觉basmati米超级吸水，显得吃了很多米饭<br />560&nbsp; &nbsp; &nbsp; &nbsp; Basmati, white, boiled &nbsp; &nbsp; &nbsp; &nbsp; 58±8 150&nbsp; &nbsp; &nbsp; &nbsp; 22<br />561&nbsp; &nbsp; &nbsp; &nbsp; Basmati, white, boiled <br />589&nbsp; &nbsp; &nbsp; &nbsp; Brown rice, boiled in excess water for 25 mins&nbsp; &nbsp; &nbsp; &nbsp; 72±6&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;&nbsp;150&nbsp; &nbsp; &nbsp; &nbsp; 29<br /> &nbsp; &nbsp; &nbsp; &nbsp; <br /><br />5. 意面 荞麦面都不错 不过荞麦面很少有100%的荞麦粉 很多白面比例比荞麦还高的 理论上说含荞麦比例越高越好。<br />1325&nbsp; &nbsp; &nbsp; &nbsp; Buckwheat noodles &nbsp; &nbsp; &nbsp; &nbsp; 59±1&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;&nbsp;180&nbsp; &nbsp; &nbsp; &nbsp; 25<br />1326&nbsp; &nbsp; &nbsp; &nbsp; Buckwheat noodles, instant &nbsp; &nbsp; &nbsp; &nbsp; 53±2 &nbsp; &nbsp; &nbsp; &nbsp; 180&nbsp; &nbsp; &nbsp; &nbsp; 22<br />1387&nbsp; &nbsp; &nbsp; &nbsp; Wheat noodle, dried &nbsp; &nbsp; &nbsp; &nbsp; 46±2&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;&nbsp;180&nbsp; &nbsp; &nbsp; &nbsp; 19<br />1388&nbsp; &nbsp; &nbsp; &nbsp; Wheat noodle, fresh &nbsp; &nbsp; &nbsp; &nbsp; 82±7&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;&nbsp;180&nbsp; &nbsp; &nbsp; &nbsp; 34<br />这个数据奇怪的是荞麦面比挂面还高。。。<br /><br />6. 小吃可以吃坚果 顶饿 还不怎么增糖 胡桃/核桃效果都很好<br />7. 包子饺子可以吃？可能皮薄馅多吧<br />1254&nbsp; &nbsp; &nbsp; &nbsp; Stuffed bun, with shallots and meat, steamed &nbsp; &nbsp; &nbsp; &nbsp; 39±4&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;&nbsp;100&nbsp; &nbsp; &nbsp; &nbsp; 12<br />1199&nbsp; &nbsp; &nbsp; &nbsp; Dumpling, containing meat and shallots &nbsp; &nbsp; &nbsp; &nbsp; 28±3 &nbsp; &nbsp; &nbsp; &nbsp; 100&nbsp; &nbsp; &nbsp; &nbsp; 6<br /><br /><br />
作者: 流年无殇    时间: 2015-5-20 04:58
感谢分享
作者: wanghe410    时间: 2015-5-20 11:49
谢谢楼主的分享真是好老公



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