DAMISHIZHONGGUORENZUICHANGJIANDEZHUSHI,RANERHENSHAOYOURENHUIRENZHENXIANGYIXIANG:MIFANZENYANGCHICAIGENGJIANKANGNI?JINRI,YOUBAODAOCHENG,SILILANKADEKEXUEJIAYANFACHUYIZHONGJIANYIDEMIFANPENGRENXINFANGFA,NENGGOUJIANGSHENTICONGMIFANZHONGXISHOUDEKALULIJIANSHAOYIBANYISHANG,KENENGHUIBANGZHUJIANGDIFEIPANGLV。TADAODISHIZENMEZUODENI?

能量降低的原因:抗性淀粉

乐仑彩票DAMIZHONGHANYOUDALIANGDEDIANFEN,ERDIANFENFENWEIKEXIAOHUADIANFENHEBUKEXIAOHUADEKANGXINGDIANFEN(resistant starch),KANGXINGDIANFENZAIXIAOCHANGZHONGWUFABEIFENJIE,YEJIUBUHUICHANSHENGNENGLIANG。ERZHEIZHONGXINDEPENGRENFANGFADEMIJUE,JIUZAIYUTIGAODAMIZHONGKANGXINGDIANFENDEHANLIANG:ZHENGMIFANSHI,XIANZAIKAISHUIZHONGJIARUYICHACHIDEYEYOU,RANHOUJIARUBANBEIMI,XIAOHUOZHENG40FENZHONG;JIEZHE,BAZHENGSHUDEDAMIFANGJINBINGXIANGLENGZANG12XIAOSHI。YUCHUANTONGFANGFAXIANGBI,ZHEIZHONGFANGFAZHUCHUDEDAMIZHONG,KANGXINGDIANFENHANLIANGZENGJIALE10BEI

[1]

WEISHENMEHUIZHEIYANGNI?YANJIUZHERENWEISHIYOUZAIPENGRENGUOCHENGZHONGJINRUDIANFENLI,GAIBIANLETADEJIEGOU,RANGTAWUFABEIXIAOHUAMEIFENJIE;ERQIE,LENGQUEDEGUOCHENGFEICHANGZHONGYAO,YINWEIKERONGDEZHILIANDIANFENZAIHUHUAGUOCHENGZHONGHUITUOLIDIANFENLI,LENGQUE12XIAOSHIHUIRANGMILIWAIDEZHILIANDIANFENFENZIZHIJIANXINGCHENGQINGJIAN,BIANCHENGKANGXINGDIANFEN。ZHEIYIWEIZHEZUIZHONGSHENTIXISHOUDEKALULIHUIJIANSHAO。YANJIUJIEGUOYU3YUE25RI,ZAIMEIGUODANFOJUXINGDEDI249JIEMEIGUOHUAXUEXUEHUINIANHUISHANGJINXINGLEZHANSHI。

不宜应用的烹饪:煮饭加点油

KANDAOZHEIGEXIAOXI,HUOXUHENDUORENDOUHUIRENWEIJIADIANYOUZHUMIFANKEYIJIANSHAONENGLIANGSHERU、FANGZHIFEIPANG。BUGUO,NIKEXIANBIEJIZHEWANGMIFANLIJIAYOU。ZHEIGEYANJIUDUIYUWOMENLEJIEZHUMIFANDEXIAOHUATEXINGYOUYIDINGBANGZHU,DANSHI,ZHEIZHONGZHUMIFANDEFANGFAXIANZAIHAIBUNENGYINGYONGDAOSHIJISHENGHUOZHONG。

SHOUXIAN,SHIYANZHONGJIAYOUDELIANGYEBUDI,MIFANZHENGTIDENENGLIANGKENENGBINGBUHUIJIANSHAO。JINGUANYANJIUZHEBIAOSHIJIARUYOUHOU,YOUHEDAMIZHONGDEDIANFENHUIXINGCHENGMOUZHONGFUHEWU,BUHUIZENGJIAEWAIDEKALULI

[2

]

;但因为目前论文还没发表,我们看不到具体的实验数据,因此我们对此持保留意见。而且实际生活中,人们对于加油量的把握就更难控制,很容易多加。椰子油也是脂肪,和其他食用油一样,每克椰子油能为身体提供9千卡热量;2汤匙(30毫升)的椰子油约有230千卡热量,相当于中等大小的一碗白饭。

QICI,YANJIUZHONGXIANJIANGMIFANJIARE,ZAIFANGJINBINGXIANGLENGZANG12XIAOSHI。DANXIANSHISHENGHUOZHONG,WOMENHENSHAOHUIJIANGMIFANZUOSHUHOUZAIFANGLIANGLECHI。JIUSUANFANGLIANG,YIBANJIATINGYEHENNANXIANGSHIYANZHONGZUODENEIYANGLENGZANG12XIAOSHI。DUIYUYIBANJIATINGLAISHUO,LENGZANG12XIAOSHIHAIKENENGCUNZAIWEISHENGWUWURANDEFENGXIAN。

LINGWAI,BENYANJIUZHISHITIWAIXIAOHUAJIEGUO,RENTICHIHOUSHISHENMEQINGKUANG、BAOFUGANRUHE、XUETANGFANYINGRUHE,DOUHAIMEIYANJIU。SUOYI,XIANZAIHAIBUNENGTUIJIANDAJIAZHUFANDESHIHOUDOUJIAYOU。

米饭,不简单

QISHI,CHIMIFANBUJINYAOKAOLVNENGLIANGDEDUOSHAO,HAIYAOKAOLVNENGLIANGDETIGONGXIAOLV,BIRUXIAOHUASUDU、XUETANGFANYINGDENG。TONGYANGNENGLIANGDESHIWU,RUGUOXIAOHUASUDUHENKUAI,NEIMERENCHIWANHOUXUETANGSHENGGAOHUIHENKUAI,ERQIEHAIHUIHENKUAIJIUZAICIGANDAOE,YEJIURONGYIDUOCHI。WOMENYIBANYONG“BAOFUGAN”LAIBIAOSHISHIWUCHIWANHOUDEXIAOGUO。BAOFUGANKEYIKANZUOSHICHIBAOHOUYIDUANSHIJIANNEIBUXUYAOZAIJINSHIDEGANJUE。CONGXUETANGKONGZHIHETIZHONGKONGZHIDEJIAODU,YIBANXIWANGMIFANDEBAOFUGANQIANGYIDIAN,XIAOHUAMANYIDIAN,WOMENJIUKEYISHAOCHIYIDIAN,ERQIEJIAOZHANGSHIJIANNEIYEBUHUIE,XUETANGSHUIPINGYEDIYIXIE。ZHEIDUIYUKONGZHINENGLIANGSHERU、KONGZHITIZHONGDOUYOUHAOCHU。

乐仑彩票SUIRANZHEIGEYANJIUZHONGDECHULIFANGFAZENGJIALEKANGXINGDIANFENHANLIANG,MIFANZHONGKEXISHOUDENENGLIANGJIANSHAOLE,DANSHIQITAYINSUYEKENENGYINGXIANGMIFANDEXIAOHUAHECANHOUXUETANG,SUOYIJINJINKAOLVJIANGDIKANGXINGDIANFENSHIBUGOUDE。SHISHISHANG,ZAIGUWUXIAOHUAYANJIUFANGMIAN,WOMENSHIYANSHIYEZUOLEYIXIEYANJIU。WOMENYEFAXIANLELEISIDEJIEGUO:ZHUMIFANDESHIHOUJIADIANYOUKEYIJIANGDIXIAOHUASUDU,QIELENGZANGHOUKANGXINGDIANFENHANLIANGHUIZENGJIA。DANMIFANZHUSHUFANGLIANGHOUZAICIJIARE,XUETANGFANYINGHAISHIHENGAO,ERKANGXINGDIANFENHANLIANGZEMEIYOUMINGXIANBIANHUA

[3]

。在糯米实验中我们发现,再次加热后糯米的血糖反应甚至更高

[4]

,对于血糖控制反而会造成不利影响。在人体实验中我们发现,加油煮的饭饱腹感会更差

[5]

,容易饿,在实际中就是你可能会容易多吃,对于总体能量和血糖控制都不利。

米饭怎么吃更健康?

JIUJINGZENMECHIMIFANCAINENGGENGJIANKANGNI?RUGUONIXIWANGKONGZHIXUETANG、KONGZHITIZHONG,NEIJIUYINGGAINULITIGAOMIFANZHONGKANGXINGDIANFENHEMANXIAOHUADIANFEN(MANXIAOHUADIANFENDEXISHOUSUDUMAN,ZHIYINQIYIDAOSUDESHAOLIANGFENMI)DESHULIANG,RANGMIFANDEBAOFUGANQIANGZENGJIAYIXIE,XIAOHUASUDUFANGHUANYIDIAN。YINGXIANGMIFANXIAOHUATEXINGDEYINSUHENFUZA,ZHEILIZHINENGTIGONGYIXIEXIAOJIANYI:

  • 乐仑彩票SHAOCHIBAIMIFAN,ZHUFANHUANCAOMI、JIACULIANGZADOU

MIFAN,YOUQISHIXIANZAIDEJINGBAIMIFAN,YOUYUHAOXIAOHUA、CANHOUXUETANGFANYINGKUAI,DUIXUETANGKONGZHIHENBULI。ERFUHANSHANSHIXIANWEIDEHEIMI、ZIMI、CAOMIDENGDOUSHIYANHUANXIAOHUASUDUDEHAOXUANZE。SUOYI,LIXIANGDEKONGZHIXUETANGHEXIAOHUASUDUDEFANGFAJIUSHISHAOCHIBAIMIFAN。PINGSHIZHUFANBUYAOZONGSHIYONGBAIMI,BUFANGHUANDIANCAOMI、CULIANGZADOUDENG。SHIZAIBUXING,ZHUBAIMIFANSHIKEYIJIADIANCULIANGZADOU,BIRUZAIBAIMIFANLIJIASHANGLVDOU、HONGDOU、WANDOUHELIANZIDENG,KEYISHIMIFANHEMIZHOUDEBAOFUGANMINGXIANSHANGSHENG,XIAOHUASUDUJIANHUAN。

  • 乐仑彩票MIFANBUYAOZHUDETAILAN、TAIRUAN

HENDUORENXIHUANBAMIFANZUODERUANDIAN。ZHENGMIFANQIANXIANBADAMIJINPAOJIGEXIAOSHI,ZAIXIAOHUOMANZHUHUOZHEYALIGUOZHENGZHU,RANGMIFANGENGJIARUAN、LAN。ZHEIYANGKOUGANSHANGSHIHAOCHIDUOLE,BUGUOZHEIZHONGMIFANDEXIAOHUASUDUHECANHOUXUETANGFANYINGYEHUIMINGXIANSHANGSHENG。YANJIUXIANSHI,JINPAO、ZENGJIASHUILIANGYIJIYANZHANGZHENGZHUSHIJIAN,DOUHUIJIAKUAIMIFANDEDIANFENXIAOHUASUDU。SUOYI,JIANYIPINGSHIZHUFANHAISHIBUYAOZHUTAIRUAN、TAILAN。

  • MIFANSHAOJIAYOUJIAYAN

JIAYOUZHUMIFANBUJINHUIZENGJIAMIFANZHONGDENENGLIANG,HAIHUIJIANGDIBAOFUGAN,RONGYIDUOCHI,DUIYUKONGZHITIZHONGHENBULI。ERJIAYANHUISHIMIFANZHONGDEKUAISUXIAOHUADIANFENHANLIANGZENGJIA,XIAOHUASUDUJIAKUAI。HAIYOUYANJIUFAXIAN,CHIHANNAYANDESHIWUHUIZENGJIARENTICANHOUXUETANGFANYING,YUANYINKENENGSHINAYANZENGQIANGLEXIAOHUAMEIDEHUOXING。YINCI,PINGSHIZUOMIFANZUIHAOSHAOJIAHUOBUJIAYAN,SHAOZUOYIXIEXUYAOJIAYOUJIAYANDEMIFAN,BIRUGEZHONGCHAOFAN,TEBIESHITANGNIAOBINGREN,GENGYINGSHAOCHIYONGZHEIFANGFAZUOCHUDEMIFAN。WAICHUJIUCANSHI,RUGUOMIFANSHIXIANDE(BIRUCHAOFANHUOZHESHIGUOBANFANDENG),ZEYINGGAISHAOCHIYIXIE。

  • MIFANZUIHAODANGDANGTIANCHIWAN,JIANSHAOFANFUJIARE

PINGSHIZUOFANYICIBUYAOTAIDUO,YINWEIMIFANDUOCIJIAREHOU,WANGWANGHUIBIANDEGENGLAN、GENGRUAN,HENRONGYIXIAOHUA,CANHOUDEXUETANGFANYINGYEGENGGAO。RUGUOTIAOJIANYUNXU,ZUIHAODANGTIANZUODEFANDANGTIANCHIWAN;RUGUOYOUSHENGFAN,YEZUIHAOBUYAOFANFUJIARE。

乐仑彩票ERDUIYUWEIDONGLIBUHAO、XIAOHUAGONGNENGBIJIAOCHADEREN,CHIBAIMIFANSHIYAOZHUIQIUHAOXIAOHUA,ZHENGMIFANSHIJIUXUYAONULIJIANGDIKANGXINGDIANFENDEHANLIANG,FAHUIJINGBAIDAMIRONGYIXIAOHUADEYOUSHI,MIFANYEBUYAOFANGTAILIANGLECHI。

乐仑彩票XUYAOTIXINGDESHI,DUIYUXIANGJIANFEIDERENLAISHUO,HAISHIYAOKONGZHIZONGNENGLIANGSHERU,RUGUOHAISHIDAWANCHIMIFAN、DABAOCHILINGSHI,TIZHONGKONGPAZHIHUIYOUZENGWUJIAN。(BIANJI:QIUZAOGUAI)

参考文献:
  • EurekAlert. New low-calorie rice could help cut rising obesity rates.

  • LIUBO,FANZHIHONG,CAOZHAN.PENGZHICHULITIAOJIANDUIMIFANTANSHUIHUAHEWUXIAOHUATEXINGDEYINGXIANG.ZHONGGUONONGYEDAXUEXUEBAO2008,13(2):67-72.

  • 乐仑彩票WANGLU,FANZHIHONG,SHIHAIYAN,DENG.JIZHONGNUOXINGSHIWUDEDIANFENXIAOHUATEXING.SHIPINKEXUE,2010,31(17):359-363.

  • WANGSHUYING.NUOXINGSHIWUDEWUXINGZHIBIAOJIRENTISHENGLIFANYINGDEYANJIU.ZHONGGUONONGYEDAXUE,2012.