"低升糖指數飲食"

大砍卡路里不是最好的節食辦法。這既不健康，也不是個好的長期減重計畫。因此，與其折磨自己，計算吃進嘴裡的所有卡路里，何不試試低升糖指數飲食呢？

這款飲食原是為糖尿病患者設計。它使用升糖指數，根據食物食用後釋放多少葡萄糖，將食物分類為低、中和高升糖指數。食物的選擇很重要，因為高升糖指數的食物，如白麵包、白飯和西瓜等，可被快速消化，因此導致血糖急速飆升。這接著刺激一種賀爾蒙──胰島素──分泌，這會引起飢餓感並減緩新陳代謝，讓減重更加困難。另一方面，低升糖指數的食物，如蘋果和脫脂牛奶，透過逐步提高血糖水平，讓胰島素不會快速釋放，而能幫助減重。

一份波士頓最近的初步研究顯示，和低碳水化合物及低油飲食相比，低升糖指數飲食燃燒最多卡路里，也最容易採用和持續。但註冊營養師瑪莉．哈利指出，節食者還是要仔細注意出現在食物裡的蛋白質、脂肪和纖維，因為這將影響節食的結果。

(Health) Low Glycemic Index Diet

Cutting calories isnt the best way to diet. It is unhealthy and not a good long-term weight loss plan. So instead of torturing yourself by counting each calorie that goes in your mouth, why not try the low Glycemic Index (GI) diet

This diet was originally intended for diabetic patients. It uses a Glycemic index that classifies food as low, moderate or high depending on how much glucose is released after eating it.Choice of food is important because foods with high GI such as white bread, white rice, and watermelon, are digested rapidly thus causing a rapid spike in blood sugar. This in turn stimulates the release of a hormone, insulin, which can bring on hunger and slow down metabolism, making it harder for you to lose weight.On the other hand, foods with low GI, such as apples and skim milk, help you lose weight by raising blood sugar levels gradually so insulin is not rapidly released.

A recent preliminary study in Boston shows that compared to a low-carbohydrate and a low-fat diet, the low GI diet burned the most calories and was the easiest to follow and continue with.But Mary Harley, a registered dietician, pointed out that dieters should still be careful of the protein, fat and fiber present in the foods they eat because this will affect the results they get.

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