{"id":15799,"date":"2018-11-26T18:16:01","date_gmt":"2018-11-26T10:16:01","guid":{"rendered":"\/\/www.afterroberto.com\/?p=15799"},"modified":"2018-11-26T18:25:21","modified_gmt":"2018-11-26T10:25:21","slug":"%e5%95%a1%e5%95%a1%e5%af%a6%e5%af%a6%e5%8f%88%e7%b2%97%e7%b3%99-%e5%81%a5%e5%ba%b7%e5%a5%bd%e5%8c%85%e6%9c%89%e6%a8%a3%e7%9d%87","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e5%95%a1%e5%95%a1%e5%af%a6%e5%af%a6%e5%8f%88%e7%b2%97%e7%b3%99-%e5%81%a5%e5%ba%b7%e5%a5%bd%e5%8c%85%e6%9c%89%e6%a8%a3%e7%9d%87\/","title":{"rendered":"\u5561\u5561\u5be6\u5be6\u53c8\u7c97\u7cd9 \u5065\u5eb7\u597d\u5305\u6709\u6a23\u7747"},"content":{"rendered":"

\u3010\u660e\u5831\u5c08\u8a0a\u3011\u6d88\u59d4\u6703\u6e2c\u8a6610\u6b3e\u5e38\u898b\u9eb5\u5305\uff0c\u767c\u73fe\u4e00\u6210\u534a\u6a23\u672c\u5c6c\u9ad8\u8102\u6216\u9ad8\u9209\u3002\u8178\u4ed4\u5305\u3001\u9910\u86cb\u5305\u5c6c\u9ad8\u9209\u9ad8\u8102\uff0c\u7b97\u662f\u6709\u8ff9\u53ef\u5c0b\uff1b\u539f\u4f86\u9023\u6c92\u6709\u9921\u6599\u7684\u829d\u9ebb\u5305\u3001\u767d\u9eb5\u5305\u3001\u725b\u89d2\u9165\uff0c\u4e5f\u58ae\u5165\u9ad8\u9209\u9ad8\u8102\u9677\u9631\u3002<\/p>\n

\u4e00\u500b\u9eb5\u5305\u505a\u65e9\u9910\uff0c\u65b9\u4fbf\u53c8\u5212\u7b97\uff0c\u4f46\u53c8\u60f3\u517c\u9867\u5065\u5eb7\uff0c\u61c9\u5982\u4f55\u9078\u64c7\uff1f\u71df\u990a\u5e2b\u6559\u4f60\u300c\u76ee\u6e2c\u300d\u9078\u51fa\u5065\u5eb7\u5305\u3002<\/p>\n

\u4e00\u500b\u8178\u4ed4\u5305\u3001\u541e\u62ff\u9b5a\u5305\u6216\u63d0\u5b50\u9ea5\u5305\uff0c\u6216\u8a31\u662f\u4e0d\u5c11\u7537\u5973\u8001\u5e7c\u7684\u6bcf\u5929\u65e9\u9910\u3002\u9999\u6e2f\u5c08\u696d\u6559\u80b2\u5b78\u9662\uff08\u8475\u6d8c\uff09\u61c9\u7528\u79d1\u5b78\u7cfb\u8b1b\u5e2b\u66a8\u8a3b\u518a\u71df\u990a\u5e2b\u9ec3\u860a\u829d\u8868\u793a\uff0c\u9eb5\u5305\u4e3b\u8981\u71df\u990a\u662f\u78b3\u6c34\u5316\u5408\u7269\u3001\u86cb\u767d\u8cea\u3001\u8102\u80aa\uff0c\u4ee5\u53ca\u5fae\u91cf\u5143\u7d20\u5982\u9223\u53ca\u9209\u7b49\u3002\u8a3b\u518a\u71df\u990a\u5e2b\u674e\u632f\u6d0b\u8868\u793a\uff0c\u9eb5\u5305\u57fa\u672c\u6210\u5206\u662f\u9eb5\u7c89\u3001\u6c34\u3001\u9175\u6bcd\u53ca\u9e7d\u3002<\/p>\n

\u9eb5\u5305\u57fa\u672c\u6210\u5206\u96d6\u7136\u7c21\u55ae\uff0c\u4f46\u52a0\u5165\u4e0d\u540c\u6750\u6599\u548c\u9921\u6599\uff0c\u53ef\u88fd\u4f5c\u51fa\u4e94\u82b1\u516b\u9580\u7684\u9eb5\u5305\u3002\u5982\u60f3\u907f\u958b\u9ad8\u8102\u9ad8\u9209\u7684\u300c\u90aa\u60e1\u300d\u9eb5\u5305\uff0c\u71df\u990a\u5e2b\u6559\u5f9e\u9eb5\u5305\u7684\u984f\u8272\u3001\u8cea\u611f\u3001\u8edf\u5be6\u53ca\u9940\u6599\u4f86\u9078\u64c7\u3002<\/p>\n

1. \u91d1\u9ec3\u9999\u8edf \u725b\u6cb9\u9677\u9631<\/p>\n

\u4e00\u7247\u6392\u5305\u548c\u4e00\u500b\u725b\u6cb9\u9910\u5305\uff0c\u6c92\u6709\u90aa\u60e1\u7684\u8178\u4ed4\u6216\u9910\u8089\u9921\uff0c\u61c9\u662f\u5065\u5eb7\u4e4b\u9078\uff1f\u975e\u4e5f\u3002<\/p>\n

\u4ec1\u5b89\u91ab\u9662\u8a3b\u518a\u71df\u990a\u5e2b\u674e\u5411\u660e\u8868\u793a\uff0c\u6191\u9eb5\u5305\u984f\u8272\u53ef\u521d\u6b65\u4f30\u8a08\u5167\u88cf\u6cb9\u5206\u3002\u300c\u907f\u514d\u9078\u4e0a\u9ec3\u8272\u9eb5\u5305\uff0c\u56e0\u5f88\u5927\u53ef\u80fd\u7528\u4e0a\u5927\u91cf\u725b\u6cb9\u3002\u725b\u6cb9\u9664\u53ef\u4ee5\u589e\u6dfb\u9999\u5473\uff0c\u4e5f\u907f\u514d\u9eb5\u5305\u51b7\u537b\u5f8c\u56e0\u6c34\u6c23\u96a8\u71b1\u529b\u6d41\u5931\u800c\u8b8a\u5f97\u4e7e\u8eab\uff0c\u4f9d\u7136\u4fdd\u6301\u6cb9\u6f64\u611f\u89ba\u3002\u300d<\/p>\n

\u674e\u5411\u660e\u8868\u793a\uff0c\u5f88\u591a\u4eba\u4ee5\u70ba\u6392\u5305\u6216\u725b\u6cb9\u9910\u5305\uff0c\u6c92\u6709\u9921\u6599\uff0c\u71df\u990a\u6210\u5206\u61c9\u8207\u767d\u65b9\u5305\u5dee\u4e0d\u591a\uff1b\u5176\u5be6\u6392\u5305\u8207\u725b\u6cb9\u9910\u5305\u8102\u80aa\u90fd\u8f03\u9ad8\u3002\u6839\u64da\u98df\u7269\u5b89\u5168\u4e2d\u5fc3\u71df\u990a\u8cc7\u6599\uff0c\u6392\u5305\u6bcf100\u514b\u7d04\u6709310\u5343\u5361\u71b1\u91cf\u30013.4\u514b\u98fd\u548c\u8102\u80aa\u300123\u514b\u81bd\u56fa\u9187\u53ca10\u514b\u7cd6\u5206\u3002\u767d\u65b9\u5305\u6bcf100\u514b\u6709\u71b1\u91cf280\u5343\u5361\uff0c2.1\u514b\u98fd\u548c\u8102\u80aa\u30013.8\u514b\u81bd\u56fa\u9187\u30014.3\u514b\u7cd6\u5206\u3002\u6392\u5305\u7684\u71b1\u91cf\u3001\u8102\u80aa\u3001\u81bd\u56fa\u9187\u8207\u7cd6\u5206\u5747\u8f03\u767d\u65b9\u5305\u9ad8\u3002<\/p>\n

\u4e0d\u9078\u9ec3\u8272\u9eb5\u5305\uff0c\u767d\u8272\u4ea6\u975e\u9996\u9078\u3002\u674e\u5411\u660e\u89e3\u91cb\uff0c\u82e5\u7528\u4e0a\u690d\u7269\u6cb9\u6216\u5168\u8102\u5976\uff0c\u70d8\u7119\u5f8c\u4ea6\u4e0d\u6703\u4ee4\u9eb5\u5305\u984f\u8272\u8b8a\u9ec3\u3002\u674e\u632f\u6d0b\u4ea6\u8868\u793a\uff0c\u767d\u65b9\u5305\u7531\u7cbe\u88fd\u7684\u767d\u9eb5\u7c89\u88fd\u6210\uff0c\u5c0f\u9ea5\u4e2d\u9ea5\u9ea9\u53ca\u80da\u82bd\u88ab\u79fb\u9664\uff0c\u7dad\u4ed6\u547dB\u548cE\u3001\u7e96\u7dad\u53ca\u7926\u7269\u8cea\u56e0\u800c\u5927\u91cf\u6d41\u5931\u3002<\/p>\n

\u6700\u7406\u60f3\u7684\u9078\u64c7\u662f\u5561\u8272\u9eb5\u5305\uff0c\u674e\u5411\u660e\u63d0\u9192\uff0c\u300c\u8981\u540c\u6642\u7559\u610f\u6750\u6599\uff0c\u8981\u9078\u4e0a\u542b\u7a40\u9ea5\u6210\u5206\u5982100%\u5168\u9ea5\uff08whole wheat\uff09\u6216\u9ed1\u9ea5\uff08Rye\uff09\u7b49\uff0c\u7e96\u7dad\u542b\u91cf\u8f03\u9ad8\u53ca\u6709\u8f03\u591a\u7926\u7269\u8cea\u5982\u9240\u7b49\uff0c\u5426\u5247\u6df1\u5561\u8272\u7684\u9eb5\u5305\uff0c\u53ef\u80fd\u53ea\u662f\u52a0\u5165\u98df\u7528\u8272\u7d20\u300d\u3002\u82e5\u52a0\u4e86\u8475\u82b1\u7c7d\u7b49\u7a2e\u5b50\u4f5c\u914d\u6599\uff0c\u66f4\u80fd\u63d0\u5347\u7e96\u7dad\u53ca\u71df\u990a\u3002<\/p>\n

2. \u53e3\u611f\u7c97\u7cd9 \u9ad8\u7e96\u8010\u98fd<\/p>\n

\u8cea\u5730\u7c97\u7cd9\u7684\u9eb5\u5305\uff0c\u591a\u5c6c\u9ad8\u7e96\u4e4b\u9078\u3002\u9ec3\u860a\u829d\u89e3\u91cb\uff1a\u300c\u7e96\u7dad\u672c\u8eab\u8cea\u611f\u8f03\u7c97\uff0c\u6240\u4ee5\u88f8\u9ea5\u53ca\u7a40\u9ea5\u7b49\u8f03\u9ad8\u7e96\u9eb5\u5305\uff0c\u8cea\u5730\u8f03\u7c97\u7cd9\u3002\u300d<\/p>\n

\u674e\u632f\u6d0b\u8868\u793a\uff0c\u8cea\u611f\u5e7c\u6ed1\u7684\u9eb5\u5305\uff0c\u6750\u6599\u591a\u662f\u7cbe\u88fd\u767d\u9eb5\u7c89\uff0c\u540c\u6642\u52a0\u5165\u4e0d\u5c11\u6cb9\u5206\u3002\u9019\u985e\u9eb5\u5305\u5c6c\u7cbe\u88fd\u98df\u54c1\uff0c\u5347\u7cd6\u6307\u6578\u8f03\u9ad8\uff0c\u4e0d\u4f46\u4ee4\u8840\u7cd6\u6ce2\u52d5\uff0c\u98df\u7528\u5f8c\u4ea6\u8f03\u5feb\u809a\u9913\u3002\u4ed6\u6559\u8def\uff0c\u9019\u985e\u9eb5\u5305\u9664\u4e86\u5e7c\u6ed1\uff0c\u6478\u8d77\u4f86\u4e5f\u6709\u4e9b\u6cb9\u81a9\u611f\u89ba\uff0c\u300c\u5982\u60f3\u98df\u9019\u985e\u9eb5\u5305\uff0c\u6700\u597d\u81ea\u884c\u914d\u96de\u86cb\u6216\u4f4e\u8102\u5976\u7b49\u542b\u8c50\u5bcc\u86cb\u767d\u8cea\u7684\u98df\u6750\uff0c\u6709\u52a9\u5ef6\u9577\u98fd\u8179\u611f\u300d\u3002\u53e6\u5916\uff0c\u4e5f\u53ef\u63c0\u9078\u6709\u679c\u4ec1\u3001\u7a2e\u5b50\u6216\u71d5\u9ea5\u7b49\u9ea5\u5305\uff0c\u7e96\u7dad\u542b\u91cf\u8f03\u9ad8\uff0c\u6709\u52a9\u589e\u52a0\u98fd\u8179\u611f\uff0c\u5347\u7cd6\u6307\u6578\u4ea6\u8f03\u4f4e\uff0c\u662f\u8f03\u7406\u60f3\u7684\u9078\u64c7\u3002<\/p>\n

\u5347\u7cd6\u6307\u6578\u662f\u91cf\u5ea6\u542b\u78b3\u6c34\u5316\u5408\u7269\u98df\u7269\u5c0d\u8840\u7cd6\u5f71\u97ff\u7684\u6578\u503c\u3002\u6839\u64da\u9999\u6e2f\u7cd6\u5c3f\u806f\u6703\u8cc7\u6599\uff0c\u8461\u8404\u7cd6\u7684\u6307\u6578\u70ba100\u3002\u98df\u7269\u7684\u5347\u7cd6\u6307\u6578\u53ef\u5206\u985e\u70ba\u9ad8\u4e2d\u4f4e3\u7a2e\u7b49\u7d1a\u3002\uff08\u898b\u57161\uff09<\/p>\n

\u570b\u969b\u5347\u7cd6\u6307\u6578\u548c\u5347\u7cd6\u8ca0\u8377\u503c\u8868\uff08International Tables of Glycemic Index and Glycemic Load Values\uff09\u986f\u793a\uff0c30\u514b\u7684\u4e7e\u679c\u63d0\u5b50\u9ea5\u5305\u7684\u5347\u7cd6\u6307\u6578\u7d04\u662f47\uff0c\u5c6c\u4f4eGI\u98df\u7269\uff1b30\u514b\u7684\u767d\u65b9\u5305\u5247\u7d04\u670988GI\uff0c\u662f\u9ad8GI\u98df\u7269\u3002<\/p>\n

3. \u9b06\u8edfQ\u5f48 \u96b1\u85cf\u9ad8\u9209<\/p>\n

\u9b06\u8edf\u9eb5\u5305\uff0c\u53ef\u80fd\u662f\u7528\u4e86\u81a8\u8139\u5291\uff0c\u4ea6\u53ef\u80fd\u7528\u4e86\u8f03\u591a\u9e7d\u3002\u674e\u5411\u660e\u89e3\u91cb\uff0c\u9e7d\u6709\u591a\u7a2e\u529f\u80fd\uff1a\u767c\u63ee\u9eb5\u7c89\u9999\u5473\u3001\u4ee4\u9eb5\u7cf0\u7684\u9ea9\u8cea\u66f4\u978f\u56fa\uff0c\u63d0\u5347\u9eb5\u5305\u9ad4\u7a4d\u3001\u6709\u52a9\u4fdd\u9bae\u3001\u4fdd\u5b58\u9eb5\u5305\u6c34\u5206\u4e0d\u6613\u4e7e\uff0c\u4ea6\u53ef\u6e1b\u6162\u9175\u6bcd\u767c\u9175\u6642\u9593\uff0c\u4ee4\u9eb5\u5305\u5167\u6709\u591a\u4e9b\u6c23\u5b54\uff0c\u4fdd\u5b58\u66f4\u591a\u7a7a\u6c23\uff0c\u589e\u52a0\u5f48\u6027\u53ca\u9b06\u8edf\u5ea6\u3002\u5979\u8209\u4f8b\uff0c\u5916\u8106\u5167\u8edf\u7684\u6cd5\u5305\u9209\u91cf\u504f\u9ad8\uff0c\u6839\u64da\u7f8e\u570b\u8fb2\u696d\u90e8\u7684\u570b\u5bb6\u71df\u990a\u8cc7\u6599\u5eab\uff0c\u6cd5\u5305\u6bcf100\u514b\u7d04\u6709574\u6beb\u514b\u9209\u91cf\uff0c\u53e6\u4e00\u6b3e\u5168\u7a40\u96dc\u7ce7\u9eb5\u5305\u6bcf100\u514b\u53ea\u5f97381\u6beb\u514b\u9209\uff0c\u9209\u91cf\u6bd4\u6cd5\u5305\u5c11\u7d0434%\u3002\u70ba\u5065\u5eb7\u7740\u60f3\uff0c\u53ef\u9078\u64c7\u8cea\u611f\u8f03\u539a\u5be6\u7684\u9eb5\u5305\u3002<\/p>\n

\u674e\u5411\u660e\u88dc\u5145\uff0c\u5404\u5e97\u51fa\u552e\u7684\u9eb5\u5305\u88fd\u6cd5\u6709\u6240\u4e0d\u540c\uff0c\u71b1\u91cf\u53ca\u9209\u91cf\u7b49\u4e5f\u6709\u5206\u5225\uff0c\u6700\u597d\u770b\u770b\u71df\u990a\u6210\u5206\u6a19\u793a\u3002<\/p>\n

4. \u7d20\u83dc\u9921\u6599 \u589e\u52a0\u7e96\u7dad<\/p>\n

\u5acc\u7121\u9921\u9eb5\u5305\u592a\u55ae\u8abf\uff0c\u9ec3\u860a\u829d\u5efa\u8b70\uff0c\u9078\u5357\u74dc\u6216\u7d2b\u85af\u7b49\u852c\u83dc\u9940\u6599\uff0c\u6216\u9810\u5148\u5c07\u852c\u679c\u4f34\u5165\u9eb5\u7c89\u5167\u88fd\u4f5c\u7684\u9eb5\u5305\uff0c\u5982\u7518\u7b4d\u5305\uff1b\u53ef\u63d0\u5347\u7e96\u7dad\u91cf\u3002<\/p>\n

\u674e\u632f\u6d0b\u540c\u610f\u852c\u83dc\u5305\u6709\u52a9\u651d\u53d6\u66f4\u591a\u7e96\u7dad\uff0c\u4e0d\u904e\u6700\u597d\u7684\u9078\u64c7\uff0c\u662f\u81ea\u88fd\u4e09\u6587\u6cbb\u3002\u300c\u81ea\u88fd\u8fd1\u5e74\u6d41\u884c\u7684\u55ae\u7247\u4e09\u6587\u6cbb\uff08open sandwich\uff09\uff0c\u5728\u4e00\u7247\u9eb5\u5305\u4e0a\u92ea\u6eff\u4e0d\u540c\u6750\u6599\uff0c\u53ef\u7528\u725b\u6cb9\u679c\uff0c\u914d\u4ee5\u96de\u86cb\u6216\u6c34\u6d78\u541e\u62ff\u9b5a\uff0c\u56e0\u725b\u6cb9\u679c\u662f\u9ad8\u9240\u98df\u7269\uff0c\u6709\u52a9\u6392\u8d70\u9209\u8cea\uff0c\u96de\u86cb\u53ca\u541e\u62ff\u9b5a\u5247\u53ef\u88dc\u5145\u86cb\u767d\u8cea\u3002\u53ea\u8981\u9810\u5148\u4e00\u665a\u9810\u5099\u98df\u6750\uff0c\u7b2c\u4e8c\u671d\u4fbf\u53ef\u5feb\u901f\u88fd\u6210\u4e09\u6587\u6cbb\u3002\u300d\u4ed6\u88dc\u5145\uff0c\u65e5\u5e38\u98df\u81ea\u88fd\u4e09\u6587\u6cbb\uff0c\u5076\u7136\u9032\u98df\u4e00\u500b\u90aa\u60e1\u9eb5\u5305\uff0c\u6eff\u8db3\u53e3\u8179\u4e4b\u617e\u3002<\/p>\n

\u674e\u5411\u660e\u4ea6\u5efa\u8b70\uff0c\u7528\u9ea5\u65b9\u5305\u81ea\u88fd\u4e09\u6587\u6cbb\uff0c\u914d\u4ee5\u751f\u83dc\u3001\u756a\u8304\u3001\u706b\u96de\u80f8\u6216\u4f4e\u8102\u829d\u58eb\uff0c\u589e\u6dfb\u7e96\u7dad\u8207\u86cb\u767d\u8cea\u3002\u5982\u60f3\u4ee5\u9eb5\u5305\u914d\u642d\u91ac\u6599\uff0c\u5efa\u8b70\u8584\u5857\u4e00\u5c64\u679c\u91ac\uff0c\u70ba\u514d\u904e\u91cf\uff0c\u61c9\u7528\u5200\u80cc\u8f15\u8f15\u522e\u8d70\u591a\u9918\u7684\u91ac\u6599\u3002<\/p>\n

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