【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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同時也有9部Youtube影片,追蹤數超過191萬的網紅Emojoie,也在其Youtube影片中提到,It's summer and I'm craving ice cream! This time, I made s'mores into ice cream. This recipe is a bit complicated, so if you want to make delicious i...
「white whole wheat flour」的推薦目錄:
- 關於white whole wheat flour 在 CheckCheckCin Facebook 的最讚貼文
- 關於white whole wheat flour 在 CheckCheckCin Facebook 的精選貼文
- 關於white whole wheat flour 在 Kaimook BNK48 Facebook 的最佳解答
- 關於white whole wheat flour 在 Emojoie Youtube 的精選貼文
- 關於white whole wheat flour 在 Rasaflix Youtube 的最讚貼文
- 關於white whole wheat flour 在 Sona Tina Youtube 的精選貼文
white whole wheat flour 在 CheckCheckCin Facebook 的精選貼文
【吃對身體好】你知道何謂粗糧嗎?
⭐要小心全麥麵包是真全麥還是染色效果
⭐購買前記得仔細看看成份表
#星期四食材
認識粗糧 vs 精製食物
現代人飲食越趨精緻化,追求軟滑細緻的口感,回想今早那片鬆軟無比的白麵包、午餐吃了碗一滑入口的麵條,還有下午茶的冬甩和蛋糕,白麵包、白麵條、蛋糕餅乾等甜點都是高度精製食物,多吃長遠會造成健康負擔。日常飲食中適量添加粗糧會吃得更健康,粗糧包括全穀類食品,例如大麥、黑麥、燕麥、藜麥、蕎麥、小米、粟米、五穀米、全麥麵粉等,亦包括可以連皮一起吃的粗糧,例如番薯、芋頭、花生、紅豆、綠豆等,有助吸收更多膳食纖維。
2021年想向更健康邁進一步,不妨在飲食上做些小改變,例如在晚餐的白飯中加入少許紅米、糙米或五穀米,白麵包改吃全麥麵包,由拉麵轉吃蕎麥麵或全麥意粉,在飲食中適量加入小米、藜麥、碗豆、鷹嘴豆、紅豆、綠豆、蓮子等,都是輕鬆養生的好方法。 但注意粗糧不是吃得越多越好,過份食用也有損健康,尤其脾胃虛弱、消化能力不佳人士,一時間進食過多纖維反而未能消化,長者、小兒及脾胃虛弱者進食粗糧都要適可宜止。
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Understanding coarse grains VS refined food
People these days enjoy delicacies that are soft and smooth – fluffy white bread in the morning, smooth noodles for lunch, and the donuts, buns, cakes and cookies during our afternoon tea. All these are what we called ‘refined food’.
Eating refined food for an extended period would adversely affect our health. Hence, it is best to include some coarse grains into our diet. Coarse grains include whole grains such as barley, rye, oats, quinoa, buckwheat, millet, corn, five-grain rice and whole-wheat flour. Coarse grains with edible skin are sweet potato, taro, peanut, red bean and mung bean. These kinds of food can help increase the dietary fiber in the body.
In order to lead a healthier life in 2021, consider making minor changes to our meals. For instance, add some red rice, brown rice or grain rice into our white rice; eat whole-wheat bread instead of white bread; opt for soba noodles or whole-wheat spaghetti instead of ramen. Add millet , quinoa, pea, chickpea, red bean, mung bean and lotus seeds into our food and beverages, as it can improve the quality of our diet.
Nevertheless, do note that we should not consume coarse grains excessively, especially for individuals who have a weak spleen and stomach, and those with indigestion.
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white whole wheat flour 在 Kaimook BNK48 Facebook 的最佳解答
Christmas menu part3 (end)⛄️🎁🎀
Menu: Brownie🍫🍬💕
Difficulty : 🌕🌗🌑🌑🌑
INGREDIENTS:
Brownie :
1. แป้งสาลีอเนกประสงค์ 1/2 ถ้วย | ½ Cup (60g) white whole wheat flour
2. เบกกิ้งพาวเดอร์ 1/4 ช้อนชา | ¼ Tsp Baking Powder
3. เบกกิ้งโซดา 1/4 ช้อนชา | ¼ Tsp Baking Soda
4. เกลือ 1/4ช้อนชา | ¼ Tsp Salt
5. ผงโกโก้ 1/3 ถ้วย | ⅓ Cup (30g) unsweetened cocoa powder
6. น้ำผึ้ง 1/3 ถ้วย | 1/3 Cup (168g) of honey
7. แอปเปิ้ลซอส 1/2 ถ้วย | ½ Cup (121g) unsweetened apple sauce
8. น้ำมันมะพร้าว 2 ช้อนโต๊ะ | 2 Tbsps (28g) coconut oil
9. กลิ่นวานิลา 1/2 ช้อนชา | ½ Tsp vanilla extract
10. ไข่ไก่ 1 ฟอง | 1 Egg
Buttercream :
1. เนย 1/2 ถ้วย | Butter 1/2 cup
2. น้ำตาลไอซิ่ง 1/2 ถ้วย | Icing sugar 1/2 cup
3. นม 3 ช้อนโต๊ะ | Milk 3 tbsp.
4. กลิ่นวานิลา 2 ช้อนชา | Vanilla extract 2 tsp.
5. สีผสมอาหาร Food coloring
6. ลูกกวาด Candy cane
INSTRUCTIONS
1. เอาน้ำผึ้งอุ่นในไมโครเวฟ 1 นาที (เผื่อให้เป็นของเหลวจะได้ผสมได้ง่ายขึ้น) พอได้แล้วก็ผสมกับผงโกโก้ In a microwavable safe bowl add the honey. Microwave 1 minute. Now add in the unsweetened cocoa powder and mix until combined
2. ผสมแป้งสาลีอเนกประสงค์ เบกกิ้งโซดา เบกกิ้งพาวเดอร์ เกลือ รวมกันแล้วพักไว้ Set that bowl aside and get out a larger bowl for your dry ingredients. Add all dry ingredients to the bowl and combine well
3. นำถ้วยน้ำผึ้งและโกโก้มาผสมด้วยน้ำมันมะพร้าว แอปเปิ้ลซอส กลิ่นวานิลา และไข่ไก่ Set that bowl aside and bring back your honey mixture. Add the rest of your wet ingredients to the honey mixture and mix until smooth and chocolatey
4. จากนั้นก็เอาส่วนผสมทั้งสองถ้วยมารวมกัน และเทใส่พิมพ์ (อย่าลืมทาเนยที่พิมพ์นะคะ) แล้วก้เอาเข้าเตาอบที่อุณหภูมิ 175 องศา เป็นเวลา 25นาที Now pour the wet ingredients into the dry and combine all of the ingredients until smooth.In an 8x8 baking tray add your batter and bake at 175 degree Celsius for around 25 minutes
5. ทำส่วนของครีมเนยสด ด้วยการตีเนยให้เนื้อเนียน และใส่น้ำตาลไอซิ่งลงไป Beat the butter in a large bowl until soft. Add icing sugar and beat until smooth.
6. จากนั้นผสมเข้ากับนมและกลิ่นวานิลาAdd milk and vanilla extract and beat the mixture until creamy and smooth.
7. ใส่สีผสมอาหารตามใจชอบแล้วบีบใส่ถุงบีบได้เลยค่า Stir in the food colouring until well combined.
#KhunKaiKitchen #kaimookbnk48
white whole wheat flour 在 Emojoie Youtube 的精選貼文
It's summer and I'm craving ice cream!
This time, I made s'mores into ice cream.
This recipe is a bit complicated, so if you want to make delicious ice cream easily at home, please refer to the previous video.
[Using up 1 egg] How to make homemade chocolate ice cream and vanilla ice cream
https://youtu.be/SNALvXBPecY
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***Instructions is explained in the subtitles[cc]***
➢Chocolate ice cream
40g chocolate 70% cacao
50g whipping cream
1 egg white(30g)
30g sugar
➢Marshmallows
1 egg white
50g sugar
3g gelatin
15g water
Vanilla
➢ Crackers
20g unsalted butter
30g sugar
A pinch of salt
35g whole-wheat flour
30g flour
1/4 tsp baking soda
15g water
▼Recipe Instruction
Add whipping cream to chocolate and melt it.
Make meringue with egg whites and sugar
Mix chocolate and meringue, then put in 4 molds(8cm) and freeze.
Add water to powdered gelatin.
Warm egg whites and sugar to 50℃.
Make meringue.
Microwave the gelatin and add it to the meringue and mix.
Put them in 2 molds(8cm) and freeze.
Mix butter, sugar and salt, then add flour.
Add water and mix.
Roll out the dough with a rolling pin.
Make 4 crackers (8 cm).
Bake at 170 ℃ for 20 minutes.
Brown the marshmallows.
Put chocolate ice cream on crackers.
Sandwich marshmallows with chocolate ice cream
Cool well in the freezer.
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Please give me a thumbs up👍 or comment if you like the video.
It'll help motivate me!
#s'more #icecream
---------------------------------------------
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white whole wheat flour 在 Rasaflix Youtube 的最讚貼文
Sedap betul popia bergedil ni. Bayangkan kulit luarnya yang rangup bersama isian bergedil yang padat gila. Sambil-sambil kunyah tu, cicah pula dengan sambal kicap pedas. Fuhhh, memang tak cukup satu! ?
Resepi Mudah Popia Bergedil Rangup & Sambal Kicap Pedas 'Terangkat'
//Bahasa Melayu
--------------------------------------------------------------------------------------------
Resepi Popia Bergedil & Sambal Kicap
Bahan-bahan (Popia Bergedil)
6 biji ubi kentang (direbus)
3 tangkai daun bawang (dipotong)
daun sup (dipotong)
1 btg lobak merah (dipotong dadu)
3 biji bawang putih (dicincang)
1 biji bawang merah (dipotong dadu)
2 tangkai cili merah (dipotong)
garam (secukup rasa)
1 sk lada sulah
1 bij telur
2 sb tepung gandum + 1 sb air (gam)
1 sk serbuk perasa
Bahan-bahan (Sambal Kicap)
segenggam cili padi hijau
3 ulas bawang putih
garam (secukup rasa)
2 sb gula perang
1 mangkuk kicap manis
Cara memasak
1. Popia Bergedil: Rebus ubi kentang sehingga empuk dan lenyekkan.
2. Masukkan lobak merah, bawang merah, bawang putih, daun bawang, daun sup, dan cili merah.
3. Masukkan sebiji telur kemudian perasakan dengan garam, lada sulah dan serbuk perasa.
4. Gaul sebati dan bentukkan inti menjadi bujur.
5. Lipat kulit popia kepada dua bahagian dan letakkan inti di tengah-tengah.
6. Gulung kemas dan gamkan hujung kulit popia.
7. Kemudian, celupkan ke dalam telur dan goreng sehingga keperang-perangan.
8. Sambal Kicap: Masukkan kicap, bawang putih, dan cili padi hijau ke dalam mesin pengisar.
9. Perasakan dengan garam dan gula perang. Kemudian kisar sehingga halus.
10. Popia Bergedil & Sambal Kicap sedih untuk dinikmati.
//English
--------------------------------------------------------------------------------------------
Easy Crispy Potato Spring Rolls Recipe & Spicy Soy Sauce
This potato spring rolls is really tasty. Imagine the crispy spring rolls with mashed potatoes filling. Then, dip it in spicy soy sauce. Seriously one is not enough! ?
Potato Spring Rolls & Spicy Soy Sauce Recipe
Ingredients (Potato Spring Rolls)
6 whole potatoes (boiled)
3 stick scallion (sliced)
celery leaves (cut)
1 whole carrot (diced)
3 cloves garlic (minced)
1 whole red onion (diced)
2 stick red chilies (cut)
salt (as needed)
1 tsp of white pepper
1 nos egg
2 tbsp of wheat flour + 1 tbsp of water (glue)
1 tsp of seasoning powder
Ingredients (Spicy Soy Sauce)
a handful of green bird's eye chilies
3 cloves garlic
salt (as needed)
2 tbsp of brown sugar
1 bowl sweet soy sauce
Cooking methods
1. Potato Spring Rolls: Boil potatoes until soften and mash them until smooth.
2. Add in carrot, red onion, garlic, celery leaves, scallion and red chilies.
3. Add in one egg and season with salt, white pepper and seasoning powder.
4. Mix well and shape the filling into an oval.
5. Fold spring roll skin into two parts and place the filling at the center.
6. Neatly roll and glue the end edge of spring roll.
7. Then, dip with egg and deep fried them until golden brown.
8. Spicy Soy Sauce: Add in soy sauce, garlic and green bird's eye chilies into a blender.
9. Season with salt and brown sugar then blend the mixture until smooth.
10. Potato Spring Rolls & Spicy Soy Sauce ready to be serve.
Nak resepi lagi?
Sertai Rasaflix di https://rasaflix.net
#resepirasaflix #popiabergedil #potatospringrolls #sambalkicap #spicysoysauce #mashedpotato #popia #bergedil #springrolls #resepiminumanpetang #hightearecipe #resepimudah
#kisahdunia #rasaflix
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white whole wheat flour 在 Sona Tina Youtube 的精選貼文
#湯種 #核桃麥包 #手搓麵團
核桃有 Omega 3 有助延緩記憶力衰退
有益頭腦和心臟健康喔 ❤️
湯種核桃麥包?
湯種
高筋麵粉20g
清水/牛奶 100g
主麵團
高筋麵粉 230g
小麥麵粉60g
細砂糖 40g
牛奶 60-75g
蛋白1個
酵母 4g
鹽 4g
牛油 25g
核桃碎 70g
蛋黃1個
攝示180度 15-25分鐘
Walnut Wheat Toast?
Utane Dough
Bread Flour 20g
Milk / Water 100g
Dough
Bread Flour 230g
Wheat Flour 60g
Sugar 40g
Milk 60g
Egg White 1 pc
Yeast 4g
Salt 4g
Soft Unsalted Butter 25g
Walnut 70g
Egg York 1 pc
180 Degree Celsius for 15-25mins
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