升糖指數GI vs 升糖負荷GL - 減肥
By Skylar DavisLinda
at 2013-11-09T22:30
at 2013-11-09T22:30
Table of Contents
為免別人的減肥文失焦,故另闢獨立討論!
這位版友,您提供的這兩個聯結的資料只能算是某本書的部份內容!
並不是嚴謹的研究數據或分析,所以無法當作具公信力之有力證據以支持您的論述!
==================★㊣☆㊣★㊣↖煞氣ㄟ分隔線↘㊣★㊣☆㊣★===================
以下節自 #1IV6ga7u 之推文
推 wiggyc:你可能數據有誤11/08 14:02
當您指摘文章所附的研究數據有誤時,請提出足以支持您論點的有力證據!
比如說後續 review paper或相關研究...等具公信力的證據
→ reneeviolet:請問是哪裡的數據有誤呢? 11/08 14:07
→ reneeviolet:.....................你確定我們在講一樣的東西嗎? 11/08 14:14
→ reneeviolet:如果,你覺得我提供的數據有誤,那麼,建議你直接寫信11/08 14:15
→ reneeviolet:請教做這些相關研究的專家哦...11/08 14:16
→ reneeviolet:《同場加映》裡附註的註a、註b、註c都查得到他們資料 11/08 14:16
推 wiggyc:大部分蔬菜是低GI的食物GI值55以下,GI值不會到70這麼高, 11/08 14:17
推 wiggyc:我確定我說出來的部分是對的11/08 14:20
推 wiggyc:註a的文章是1981年發表的,在這數十年當中,GI值的研究有 11/08 14:43
^^^^^^^^^^^^^^^^^^^^^^^^^^^^ → wiggyc:很大的突破,建議可以重新審視精華區中的GI值的這部分。就11/08 14:43
^^^^^^^^^^ 當您提及
該篇在1981年發表、且被引用兩千兩百多次、直至2011年還有人在引用的研究的數據有誤
請提出支持您反駁其數據有誤的後續突破性的研究發表,
並且必須是針對該篇研究數據有誤的部份,而不是僅僅截取某本書的部份內容,
這樣的資料有欠公信力,也不足以當作有力證據支持您的論述。
→ wiggyc:只是當作參考囉~減肥的飲食參照方式有很多種,選擇自己適11/08 14:43
→ wiggyc:合的有效又健康的就好。11/08 14:43
→ reneeviolet:數據是沒問題的,只是你要搞清楚他研究中的蔬菜定義11/08 14:46
↙^^^^^^^^^^^^^^^^^^^^^^^^^^ 研究中的蔬菜定義在此
→ reneeviolet:否則很容易流於斷章取義,討論也很難有共識11/08 14:47
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ → reneeviolet:這也是我附上文獻的原因之一11/08 14:48
→ reneeviolet:每個人都有盲點,我也有,這時,客觀的文獻相形重要:) 11/08 14:49
^^^^^^^^^^^^^^^^^^ 推 wiggyc:這也是為什麼我附上圖片並稍為讀一下那三篇文獻 11/08 14:50
^^^^^^^ ^^^^^^^^^^ 問題是,
您提供的圖片並不足以支持您的論述,
無法作為具公信力的有力證據以證明該篇研究之數據有誤!
在您稍為讀一下那三篇文獻之後,
是否真的瞭解該篇研究中的蔬菜定義?<= 這會影響你下 數據有誤 的論述
推 wiggyc:或許得先確認擷取第一篇的文獻的資訊採用在GI值觀念中的正 11/08 14:55
→ wiggyc:確性。 11/08 14:55
GI、GL,只與醣類食物有關
GI,Glycemic Index,升糖指數:單項食物可能造成飯後血糖上升的比例或影響
GL,Glycemic Load,升糖負荷:吃了一定量的單項食物造成血糖升高的比例或影響
而,註a、註b、註c,這三篇文獻,是為了論述
與其著墨在GI值 → 應該要調整為注意整體GL的觀念 → BUT需考量個體差異變化
註a 註b 註c
這樣才是完整連貫的觀念,請勿斷章取義!謝謝!
因而,個人猜測,
倘若您有詳細了解整段《同場加映》的連貫涵意的話,
應該就不會一直斷章取義在 註a 的GI那個點。
========★㊣☆㊣★㊣↖煞氣ㄟ 原文之同場加映說明 ↘㊣★㊣☆㊣★=========
《同場加映》我要減肥、我要健康,所以我一定要低肌哀飲食?( ̄□ ̄|||)a
1、話說,正確的觀念應該是血糖負荷(Glycemic load, GL)!
一般而言,低GI為<55、中GI為55~70、高GI為>70
低GL為<10、中GL為10~20、高GL為>20
根據相關研究(註a),GI由高而低排列為:
蔬菜70±5%>早餐麥片65±5%>燕麥片與餅干60±3%>水果50±5%>
乳製品35±1%>豆類31±3%
若單從GI角度來看,蔬菜類的GI值是最高的,但由於它們的含糖量低,故對血糖
的影響衝擊並不大,因此,遂發展出血糖負荷(Glycemic load, GL)的觀念。
即,GI x 1份食物含糖量/100(註b)
例:全麥麵包GI為72(屬於高GI食物),GL為 8(屬低GL食物)
白麵包的GI為69(屬於中GI食物),GL為10(屬中GL食物)
所以全麥麵包比較有利於減肥瘦身?!
BUT~
由於影響獨立個體對於食物消化吸收的因素眾多,
導致不同消化吸收效率下,血糖與胰島素的反應也略異,
因此,即使為同種食物,不同個體所測得之GI亦會有所差異,
而,即使同個人測同種食物的GI也可能相差42.8%(註c).....
註a:Glycemic index of foods:a physiological basis for carbohydrate
exchange. http://tinyurl.com/69lg8zp
註b:International table of glycemic index and glycemic load values
http://tinyurl.com/6eax3y5
註c:Interindividual Variability and Intra-Individual Reproducibility
of Glycemic Index Values for Commercial White Bread.
http://tinyurl.com/45ymbbh
2、再者,任何食物都有熱量,光吃這類中低升糖負荷的食物也不一定會瘦!
重點還是在於整日攝取的均衡營養、總熱量及增加熱量的消耗(活動+運動)。
請配合服用精華區:z-29-1-9.◇[知識] 減肥,最好的計劃是控制內容還是熱量?
3、不運動→肌肉中的粒腺體減少→能量代謝出問題→吃高脂食物易造成胰島素抗性
肯運動→肌肉中的粒腺體增加→能量代謝活絡→吃高脂食物反而幫助粒腺體增加
不運動→胰島素敏感度降低→隨便吃什麼都容易囤脂
肯運動→肌肉細胞對胰島素的敏感度增加→增加肌肉的血液流量→肌肉搶食養份
簡單講,
如果把胰島素當作交通警察,哪兒流量大就優先處理...
基於用進廢退原則,當肌肉需求>脂肪時,一有營養進去就優先供肌肉使用
總之,
不運動的人,砍東閃西的吃什麼都不對,吃什麼久了都會有問題啊啊啊 o(〒︿〒)o
肯運動的人,只要整體飲食規劃得好,才會有豐富紮實的彩色人蔘啊啊 v( ̄︶ ̄)y
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