早餐吃方包易致血糖高?中医推介8种降血糖食物 更可提神吃出好心情
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早餐吃方包会导致高血糖?有中医师表示,有些常见的早餐食物其实升糖指数极高,容易导致血糖波动,并影响精神及集中力。他推介8种早餐食物,除了有助降血糖,更可提神,吃出好心情!
早餐宜吃什么?吃错易致高血糖?
什么时段吃早餐,吸收得最好?中医师王大元在Facebook专页发文指,人体每日的能量来源都来自肠胃的吸收和消化,因此食物的选择十分重要。早上7时至9时是胃经循行最旺盛的时间,如果在这时间内进食合适的食物,就可能为全日提供足够精神。
高升糖指数食物 VS 低升糖指数食物
什么食物适合作为早餐?他表示,如果早餐时进食高升糖指数(高GI)的食物,就会令血糖产生剧烈变化,血糖容易大幅上升,并导致短时间内就容易感觉饥饿,分泌大量胰岛素储存脂肪,令体内脂肪增加。
他又指,进食低升糖指数(低GI)的食物,可避免血糖大幅上升,也避免脑部因剧烈的血糖波动而变得疲倦、无法集中精神。
高、中、低升糖指数食物例子
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什么是升糖指数?大家常吃的白面包则属于高升糖指数食物。根据香港医管局资料,升糖指数是评估食物相对于一种标准食物(葡萄糖)而提升血糖的反应。
升糖指数低的食物一般比升糖指数高的食物有益,因为升糖指数低的食物会对血糖的升幅较轻微,而且反应缓慢,有助控制血糖稳定性。
吃方包易致高血糖?推介8种降血糖食物
王大元医师建议,早餐时可选择富含胺酸的低升糖指数食物,以便调节控制情绪波动的脑额叶及边缘系统。他列举8种低升糖指数食物,适宜在早餐时段进食。
降血糖宜吃8种“低升糖指数食物”
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早餐吃什么有助降血糖/稳定血糖?
王医师指,以下8种食物升糖指数低,适合作为早餐,避免血糖大幅上升:
- 鸡胸肉、牛奶、鸡蛋、燕麦、芝麻、坚果、三文鱼、香蕉
杂粮面包比方包好?早餐宜选3类食物稳定血糖
王大元又提醒,除了避免选择高升糖指数的食物外,应该选择高纤维、加工程度低或直链淀粉食物。
- 高纤维食物:可选择杂粮面包,比方包更高纤维
- 加工程度低食物:可选择糙米饭,加工程度比萝卜糕低
- 直链淀粉食物:可选择白饭,直链淀粉比糯米饭高
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