2011年3月29日星期二

食物升糖指數 (Glycemic Index)

99有少少血壓高,姑仔搵咗個食物升糖指數表比99參考等佢注意飲食~

不過大伯、老公 + 姑仔都唔識中文,為方便99參考升糖指數,翻譯責任就落喺我身上嘞!

_342.gif image by veronica_tsim我覺得依份資料幾有用,喺度同大家分享吓:

碳水化合物

LOW GI
Wheat Pasta Shapes (全麥意粉)54
New Potatoes (Baby Potatoes)54
Meat Ravioli (方形肉餡意大利雲吞)39
Spaghetti (意大利粉 – 長麵)32
Tortellini (圓形意大利雲吞)50
Egg Fettuccini (全蛋闊麵)32
Brown Rice (糙米)50
Buckwheat (蕎麥)51
White Long Grain Rice (絲苗米)50
Pearled Barley (薏米)22
Yam (山藥 / 紅薯)35
Sweet Potatoes (蕃薯)48
Instant Noodles (即食麵)47
Wheat Tortilla (全麥墨西哥薄餅)30

MED GI
Basmati Rice (印度米)58
Couscous (非洲小麥粗粒)61
Cornmeal (粗磨玉米粉)68
Taco Shells (墨西哥玉米脆薄餅)68
Gnocchi (意大利薯仔糰)68
Canned Potatoes (罐頭馬鈴薯)61
Chinese Rice Vermicelli (米粉)58
Baked Potatoes (焗薯)60
Wild Rice (野米)57

HIGH GI
Instant White Rice (即食白飯e.g. 叮叮飯)87
Glutinous Rice (糯米)86
Short Grain White Rice (珍珠米)83
Tapioca (西米)70
Fresh Mashed Potatoes (新鮮薯蓉)73
French Fries (炸薯條)75
Instant Mashed Potatoes (即食薯蓉粉)80


蔬菜

LOW GI
Frozen Green Peas (雪藏青豆)39
Frozen Sweet Corn (雪藏粟米粒)47
Raw Carrots (生紅蘿蔔)16
Boiled Carrots (烚紅蘿蔔)41
Eggplant / Aubergine (茄子 / 矮瓜)15
Broccoli (西蘭花)10
Cauliflower (椰菜花)15
Cabbage (椰菜)10
Mushrooms (蘑菇)10
Tomatoes (蕃茄)15
Chillies (辣椒)10
Lettuce (生菜)10
Green Beans (四季豆)15
Red Peppers (紅椒)10
Onions (洋蔥)10

MED GI
Beetroot (紅菜頭)64

HIGH GI
Pumkin (南瓜)75
Parsnips (歐洲防風草)97


生果

LOW GI
Cherries (車厘子)22
Plums (布冧)24
Grapefruit (西柚)25
Peaches (桃)28
Peach, canned in natural juice (罐頭桃連桃汁)30
Apples (蘋果)34
Pears (梨)41
Dried Apricots (乾杏甫)32
Grapes (提子)43
Coconut (椰子)45
Coconut Milk (椰奶)41
Kiwi Fruit (奇異果)47
Oranges (橙)40
Strawberries (士多啤梨)40
Prunes (西梅)29

MED GI
Mango (芒果)60
Sultanas (無核青提)56
Bananas (香蕉)58
Raisins (提子乾)64
Papaya (木瓜)60
Figs (無花果)61
Pineapple (菠蘿)66

HIGH GI
Watermelon (西瓜)80
Dates (棗)103


乳製品

LOW GI
Whole Milk (全脂奶)31
Skimmed Milk (脫脂奶)32
Chocolate Milk (朱古力奶)42
Sweetened Yoghurt (加甜酸乳酪)33
Artificially Sweetened Yoghurt (代糖增甜酸乳酪)23
Custard (吉士醬 / 奶皇)35
Soy Milk (豆漿)44

MED GI
Ice Cream (雪糕)62


豆類

LOW GI
Canned Kidney Beans (罐頭紅腰豆) 52
Butter Beans (牛油豆 / 皇帝豆)36
Chick Peas (鷹嘴豆 / 雞心豆)42
Haricot / Navy Beans (白扁豆)31
Lentils, Red (紅扁豆)21
Lentils, Green (綠扁豆)30
Pinto Beans (花斑豆 / 花雲豆)45
Blackeyed Beans (眉豆)50
Yellow Split Peas (馬豆)32

MED GI
Beans in Tomato Sauce (茄汁焗豆)56


th000000111.gif image by veronica_tsim麵包

LOW GI
Soya and Linseed (大豆阿麻籽包)36
Wholegrain Pumpernickel (全麥粒黑麥包)46
Heavy Mixed Grain (雜穀麵包)45
Whole Wheat (全麥包)49
Sourdough Rye (裸麥酸麵包)48
Sourdough Wheat (小麥酸麵包)54

MED GI
Croissant (法國牛角包)67
Hamburger Bun (漢堡麵包)61
Pita White (中東包)57
Wholemeal Rye (黑裸麥麵包)62

HIGH GI
White (白麵包)71
Bagel (麵包圈 / 貝果)72
French Baguette (長法包)95


零食雜糧

LOW GI
Slim-Fast meal replacement (Slim-Fast 減肥代餐)27
Snickers Bar (High Fat) (吉百利司力架朱古力條)41
Nut & Seed Muesli Bar (果仁燕麥條)49
Sponge Cake (海綿蛋糕)46
Nutella (Nutella 朱古力榛子醬)33
Milk Chocolate (牛奶朱古力)42
Hummus (埃及豆泥醬)6
Peanuts (花生)13
Walnuts (合桃)15
Cashew Nuts (腰果)25
Nuts and Raisins (果仁 & 提子乾)21
Jam (果醬)51
Corn Chips (墨西哥粟米脆片)42
Oatmeal Crackers (燕麥脆餅)55

MED GI
Ryvita (高纖麥餅)63
Digestives (麥維他消化餅)59
Blueberry Muffin (藍梅馬芬)59
Honey (蜜糖)58

HIGH GI
Pretzels (德國蝴蝶脆餅)83
Water Crackers (梳打餅)78
Rice Cakes (年糕)87
Puffed Crispbread (泡芙薄脆)81
Donuts (冬甩 / 甜甜圈)76
Scones (英式鬆餅)92
Maple Flavoured Syrup (楓樹糖漿)68


麥皮粟米片

(大部份係牌子名稱,所以無得翻譯! )

LOW GI
All-Bran30
Oat Bran50
Rolled Oats51
Speciak K54
Natural Muesli40
Porridge58

MED GI
Bran Buds58
Mini Wheats58
Nutrigrain66
Shredded Wheat67
Porridge Oats63

HIGH GI
Cornflakes80
Sultana Bran73
Branflakes74
Coco Pops77
Puffed Wheat80
Oats in Honey Bake77
Team82
Total76
Cheerios74
Rice Krispies82
Weetabix74




27 則留言:

  1.   好有用呢!
    [版主回覆03/30/2011 01:30:00]有需要既網友可以參考吓架!
     
     

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  2. 睇到我眼都花呀 不過都要copy底 可以作日後參考
    [版主回覆03/30/2011 01:52:00]笨笨~ 人地已經盡量整理得整齊d架嘞......  姑仔原本比我個表仲攞命呀!
     
     

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  3. 多謝靚V,
    這個超好用,我COPY左啊~
    [版主回覆03/30/2011 20:31:00]唔洗客氣B媽~ 反正我都整理開資料! 不過我一陣會再加多個category,尋日漏咗一頁.....
     
     

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  4. 多謝分享!
    [版主回覆03/30/2011 20:29:00]唔洗客氣!
     
     

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  5. hmm...white long grain rice=low GI 咁我地成日食開既jasmine rice算唔算既呢?? 好surpirse見到成日俾人話冇乜營養(compare to 糙米)既白米會係low GI~
    [版主回覆03/30/2011 20:29:00]Jasmine rice 都係屬long grain 架!
     
    其實根據個表其他食物,我唸應該係GI指數55以上就係Med GI,white long grain rice 都有50,係low 之中既水尾咯!
     
     

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  6. Gaileは林家歐巴桑2011年3月29日 下午5:37

    哇...要用尺先睇得清楚
     
    不過依個真係幾有用喎,我都copy一份
    [版主回覆03/30/2011 20:26:00]我用excel 整理資料之後直接copy and paste,d字係咁細隻,要改font size 就要改html 好鬼煩架!
     
    我一陣會加返一個category,尋日漏鬼咗呢~
     
     

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  7. 這個List 好詳細呢 , 謝謝妳分享呀 ! 但有時卻又矛盾 , 美味的食品在前 , 是否真的能做到為健康而忍口呢! haha!
    [版主回覆03/30/2011 20:24:00]唔洗客氣! 反正我都整理開資料~ 不過我一陣會加多一個分類 - 尋日漏咗~
     
    係啦~ 我都成日唸 - 點解好食既野多數都係無益既呢? 但有益既食物大部份都唔好食 / 無咩味道......
     
     

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  8. Wow, I always think Snickers and Nutella are high GI
    [版主回覆03/30/2011 20:22:00]im surprised that watermelon is high GI!
     
     

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  9. thanks for share
    [版主回覆03/30/2011 20:17:00]you're welcome!
     
     

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  10. 多謝!個list我都會copy一份作為參考
    [版主回覆03/30/2011 20:16:00]唔洗客氣! 反正整理開~ 我一陣會再加多一個category,啱啱發現尋日copy 漏咗一篇.....
     
     

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  11. 白飯真係唔好食咁多~
    原來白麵包食得多都會有肚腩我而家都唔敢食呢
    [版主回覆03/30/2011 20:11:00]唔係呀~ 白飯low GI 喎,OK架! 叮叮飯就唔好食咁多~ 我一定要食飯架,如果唔係會軟手軟腳!
     
     

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  12. Thanks for sharing...very useful indeed!
    I am going to send this chart to my mum & in-laws!
    Hope you have a nice day!
    [版主回覆03/30/2011 20:07:00]you're welcome Anne!
     
    but wait - cos there's a bit more info to add, i forgot the last page.....  
     
     

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  13. 真係好有用呀...
    [版主回覆03/30/2011 20:32:00]係呀~ 對高血壓 + 糖尿都好有用架!
     
     

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  14. 真係好有用,多謝分享
    [版主回覆03/31/2011 02:02:00]唔洗客氣肥媽咪! 反正我都整理開資料~
     
     

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  15. 多謝分享!
    [版主回覆03/31/2011 02:01:00]you're welcome Jenny!
     
     

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  16. Mrs. T, This is such a good information! Now I know which food has high GI!! Thanks! Queenie
    [版主回覆04/01/2011 22:26:00]you're welcome Queenie! stay healthy~
     
     

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  17. Thanks Mrs T!   I thought that cherries had high GI but they actually have low GI accoeding to your list.  That's good news!   
    [版主回覆04/01/2011 22:25:00]you're welcome Aline! actually the majority of fruit is low GI. however im surprised that watermelon is high GI!!
     
     

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  18. 謝謝分享 , 原來木瓜的糖份甘高, 真係唔講唔知!
    [版主回覆04/01/2011 22:23:00]唔洗客氣!
     
    木瓜只係中GI,唔算太高~ 我反而surprised 西瓜係高GI....
     
     

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  19. 謝謝妳,我媽媽都有糖尿,我會放大print出黎比佢睇
    [版主回覆04/01/2011 22:13:00]唔洗客氣~ 反正我都幫99整理開資料,而且V媽媽本身都有少少血壓高!
     
    祝妳媽媽身體健康啊!
     
     

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  20. 我有時都會計住計住, 唔想超標...但出街就會放肆咁食...
    [版主回覆04/01/2011 22:11:00]我一向都無乜點理,想食就食.....  不過今次整理完資料覺得幾有趣! e.g. 無唸過西瓜竟然係高GI 生果呢~
     
     

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  21. 嘩!原來南瓜 糖份咁高。好多營養師建議是低糖食物可以多吃,我姨媽是糖尿病人,醫生都話南瓜可以多食及安全食用。唔通加拿大的標準不相同,要快D通知佢及糾正。謝謝妳的資料。
    [版主回覆04/01/2011 22:09:00]唔洗客氣Cooking Mama!
     
    其實我唸個GI 值只係一個參考值來! 我之後都有上網同一d香港網站既資料比較,部份資料都有些微出入,不過差異不大! 但不同網站顯示南瓜都係高GI 既蔬菜喎!!
     
     

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  22. 呢個好有用, 多謝分享
    [版主回覆04/01/2011 22:06:00]唔洗客氣! 反正我都幫99整理開資料~
     
     

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  23. Mrs.T Thank You 分享
    [版主回覆04/01/2011 22:05:00]you're welcome Ada! back from HK? did you have a good time??
     
     

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  24. Very useful, thanks.
    [版主回覆04/01/2011 22:04:00]you're welcome BoBo!
     
     

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  25. 好有用呀 多謝分享呀 big tks!!!
    [版主回覆04/02/2011 22:25:00]you're welcome Coey!
     
     

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  26. 好有用呀, thanks.
    [版主回覆04/09/2011 23:18:00]you're welcome M!  how are you? you havent updated for a long time woh!!
     
     

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  27. Bananas (香蕉)

    都有 58, 咁即係佢都有好高糖份囉, 嘩真係估佢唔到
     
    [版主回覆04/21/2011 18:40:00]香蕉58屬中啦~ 其實依個list 只作參考,所列既食物並非話血壓高既人完全唔食得,只係食時要留意份量!
     
     

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