【升糖指數】糖尿病人必須上的一課
⭐低GI食物有助保持血糖穩定
⭐同時也要注意營養均衡
#星期三CheckCheckMail
認識低GI食物
唐太:「剛患上糖尿病,醫生說要注意食物的升糖指數,是否要吃無糖的食物?」
CheckCheckCin:「升糖指數」(Glycemic Index,簡稱GI)是量度各類含碳水化合物(醣質)食物在進食後對血糖影響程度的數值,食物中的碳水化合物在消化道分解後,會轉化成葡萄糖進入血液,血糖會因而上升,各種食物的轉化速度不一樣,高GI的食物較容易消化而轉化成葡萄糖,一般都是纖維含量低、精緻度高、較為稀爛的食物,例如白飯、粥、麵包、蛋糕、南瓜、薯蓉、果汁、砂糖等,故進食後容易出現高血糖情況;而精緻度低、富含膳食纖維、蛋白質的食物大多屬於低GI,例如糙米、燕麥、全麥麵包、意粉、蘋果、粟米、白扁豆、紅腰豆、牛奶、乳酪等,延長飽足感時間,有助控制血糖。
從中醫角度來看,低GI食物多為粗糧,故建議平日多食用,包括全穀類食品,例如燕麥、藜麥、蕎麥、小米、粟米、五穀米、全麥麵粉等;要注意烹調時間越長GI值亦越高,食物越軟爛,消化時間就越短,血糖會升得較快。
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Get to know low GI foods
“I was recently diagnosed with diabetes, and the doctor asked me to take note of the Glycemic Index of the foods I eat. Does that mean I have to start taking sugar-free foods?”
CheckCheckCin: Glycemic Index (GI) is used to measure the effects of carbohydrates (sugars and starches) on blood sugar levels. Once the carbohydrates enter the digestive tract, they will be broken down into glucose that can enter the bloodstream, causing an increase in the blood sugar levels.
Different foods will convert to glucose at different rates. Foods with higher GI can be digested and turned into glucose more easily. They are normally lower in fiber, high in refined carbs, and are easily mashed. These include rice, porridge, bread, cake, pumpkin, mashed potato, fruit juice, and sugar. They might cause blood sugar levels to spike.
On the contrary, foods with a lower GI have lower refined carbs and rich in fiber and protein. Some examples are brown rice, oats, whole wheat bread, spaghetti, apple, corn, white lentils, kidney bean, milk, and cheese. These foods can keep us full for a longer period. Hence, they are effective in controlling our blood sugar levels.
From the perspective of Chinese Medicine, foods with lower GI are generally coarse grains, and Chinese medicine practitioner recommend consuming them on a regular basis. These includes all types of whole grains such as oat, quinoa, buckwheat, millet, corn, grain rice, and whole-wheat flour.
Do note that the longer you cook these foods, the higher the GI readings you will get, as they become mashed. This will also shorten the digestion time, causing the blood sugar levels to rise.
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gi tract 在 Facebook 的最佳貼文
Vitamin D seems to help fight off viruses, especially COVID-19.
SUNLIGHT:A number of factors can play a role in vitamin D deficiencies in older adults. Because they spend the majority of their time indoors, older adults get minimal exposure to natural sunlight.
1.In aging adults, vitamin D deficiency is strongly linked to muscle weakness, which can manifest in different ways. In general, seniors tend to feel a heaviness in their legs and have difficulty standing up and climbing stairs.
2.Vitamin D is also necessary for aiding and regulating calcium absorption and keeps bones, muscles and teeth in excellent condition. The combination of weakened muscles and bones caused by low vitamin D levels has been associated with an increased risk of falls and fractures, which can be very dangerous and even fatal for the elderly.
3.Vitamin D is believed to help regulate immune function and the release of neurotransmitters in the brain that influence moods
4.Studies have shown that low vitamin D levels may be associated with mental health disorders like seasonal affective disorder (SAD), schizophrenia and depression. Seniors who feel depressed and tired all the time may actually suffer from vitamin D insufficiency or deficiency.
5.In addition, low vitamin D levels may contribute to cognitive decline and a person’s risk of developing Alzheimer’s disease and other forms of dementia.
6.Weight Gain
Vitamin D appears to play an important role in regulating appetite and body weight as well. Research has shown that lower levels of vitamin D are associated with obesity, whereas increased vitamin D levels have been associated with reductions in body fat.
7.It’s believed that vitamin D controls the levels of leptin in the body—another hormone that inhibits hunger and reduces fat storage.
8.When a senior is deficient in vitamin D, these signals to the brain get disrupted and the body doesn’t know when to stop eating. This can make people overeat and gain weight.
9.Fatigue
Many older adults who are tired all the time may not realize that they could have a nutritional deficiency, so they ignore their symptoms. Low vitamin D levels may also cause widespread pain in areas like the shoulders, pelvis, ribcage and lower back, which can leave a senior feeling drained. Someone who has stiff joints and is constantly feeling fatigued might want to boost their vitamin D intake (especially if they do not go outside much or do not eat many fortified foods).
10.Digestive Issues
Studies have shown that low vitamin D levels may contribute to the development of inflammatory bowel disease (IBD), a condition characterized by chronic inflammation in the digestive tract. IBD is split into two main types: ulcerative colitis and Crohn’s disease. To make matters worse, bowel diseases can interfere with the way the intestines absorb dietary fat. Since vitamin D is a fat-soluble vitamin, GI conditions can cause nutritional deficiencies to worsen even further. #COVID19 #vitaminD #sunlight #oldage
gi tract 在 台灣國際醫療暨健康照護展 Medical Taiwan Facebook 的最佳貼文
▍虹光精密工業股份有限公司 AVISION INC.
虹光精密致力於光學掃瞄器及傳真機組件之研發、製造與行銷,2012年虹光開始投入影像醫療器材事業,「CapsoCam Plus 」,配有由虹光帶領設計CapsoCam Plus讀取器「CapsoAccess」技術。病人只要吞下這個小型無線消化道內視鏡膠囊,醫生就能在膠囊被取出,獲得病人消化道內的影像。
Avision Inc., dedicated efforts to optical module, scanner, printer development and manufacturing, and entered the imaging medical instrument industry in 2012.
The “CapsoCam Plus” is the product in question, with Avision heading the design and development of the reader “CapsoAccess” data access system that goes along with the CapsoCam Plus. This capsule endoscope is a small device that the patient swallows, and allows medical professionals obtain their GI tract images.
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