为什么饺子有菜有肉,却是"升糖炸弹"?
*文中举例，仅代表测评个例
做法改善
如果是自己包饺子，还可以从这两个方面改善：
皮里加料
如果自己做饺子皮，皮里增加蔬菜粉[12]、麦麸、全麦粉[13]、粗粮粉都有助于降低餐后血糖。
馅别过碎
饺子馅别彻底剁成泥，而是适当留一些丁状的有点嚼劲的颗粒，能让你咀嚼、拖慢吃饺子速度，也可以提升口感的层次。
像是把整虾包进饺子的做法也不错，好看、营养好，也能让吃饺子慢一点。
今日互动
你有没有测过自己吃饺子后的血糖？是“平稳过关”还是“意外炸糖”？
或者你有什么独家的“吃饺子不升糖”秘籍（比如特殊的馅料搭配、独门蘸料）？
参考文献
[1] 范志红.吃饺子升血糖快?6大方法安心吃[J].家庭医药.就医选药,2022,(02):68-69.
[2] Gentilcore D, et al. Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. J Clin Endocrinol Metab 2006;91:2062–2067
[3] Gormsen LC, et al. Time-course effects of physiological free fatty acid surges on insulin sensitivity in humans. Acta Physiol (Oxf) 2011;201:349–356
[4] Saito Y, Kajiyama S, Nitta A, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M, Imai S. Eating Fast Has a Significant Impact on Glycemic Excursion in Healthy Women: Randomized Controlled Cross-Over Trial. Nutrients. 2020 Sep 10;12(9):2767.
[5] Goyal, R. K., Cristofaro, V., & Sullivan, M. P. (2019). Rapid gastric emptying in diabetes mellitus: Pathophysiology and clinical importance. Journal of diabetes and its complications, 33(11), 107414.
[6] Riente, A., Abeltino, A., Bianchetti, G., Serantoni, C., De Spirito, M., Pitocco, D., Capezzone, S., Esposito, R., & Maulucci, G. (2024). Assessment of the influence of chewing pattern on glucose homeostasis through linear regression model. Nutrition (Burbank, Los Angeles County, Calif.), 125
[7] Sato, A., Ohtsuka, Y., & Yamanaka, Y. (2019). Morning Mastication Enhances Postprandial Glucose Metabolism in Healthy Young Subjects. The Tohoku journal of experimental medicine, 249(3), 193–201.
[8] IMAI S,et al. Eating vegetables before carbohydrates for test meals improves postprandial glucose excursions assessed by continuous glucose monitoring system both in patients with type 2 diabetes and in subjects with normal glucose tolerance[J].Diabetes,2012,611:A70-A71.
[9] IMAI S, et al. Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes[J].Journal of Clinical Biochemistry and Nutrition,2014,54(1):7-11.
[10] Feise, N. K., & Johnston, C. S. (2020). Commercial Vinegar Tablets Do Not Display the Same Physiological Benefits for Managing Postprandial Glucose Concentrations as Liquid Vinegar. Journal of nutrition and metabolism, 2020, 9098739.
[11] Santos, H. O., de Moraes, W. M. A. M., da Silva, G. A. R., Prestes, J., & Schoenfeld, B. J. (2019). Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clinical nutrition ESPEN, 32, 1–7.
[12] Akhtar, S., Layla, A., Sestili, P., Ismail, T., Afzal, K., Rizvanov, A. A., & Asad, M. H. H. B. (2019). Glycemic and Insulinemic Responses of Vegetables and Beans Powders Supplemented Chapattis in Healthy Humans: A Randomized, Crossover Trial. BioMed research international, 2019, 7425367.
[13] Raczkowska, E., ?o?na, K., Bienkiewicz, M., Jurczok, K., & Bronkowska, M. (2019). Relation between the Recipe of Yeast Dough Dishes and Their Glycaemic Indices and Loads. Foods (Basel, Switzerland), 8(9), 377.
[物价飞涨的时候 这样省钱购物很爽]
无评论不新闻，发表一下您的意见吧
做法改善
如果是自己包饺子，还可以从这两个方面改善：
皮里加料
如果自己做饺子皮，皮里增加蔬菜粉[12]、麦麸、全麦粉[13]、粗粮粉都有助于降低餐后血糖。
馅别过碎
饺子馅别彻底剁成泥，而是适当留一些丁状的有点嚼劲的颗粒，能让你咀嚼、拖慢吃饺子速度，也可以提升口感的层次。
像是把整虾包进饺子的做法也不错，好看、营养好，也能让吃饺子慢一点。
今日互动
你有没有测过自己吃饺子后的血糖？是“平稳过关”还是“意外炸糖”？
或者你有什么独家的“吃饺子不升糖”秘籍（比如特殊的馅料搭配、独门蘸料）？
参考文献
[1] 范志红.吃饺子升血糖快?6大方法安心吃[J].家庭医药.就医选药,2022,(02):68-69.
[2] Gentilcore D, et al. Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. J Clin Endocrinol Metab 2006;91:2062–2067
[3] Gormsen LC, et al. Time-course effects of physiological free fatty acid surges on insulin sensitivity in humans. Acta Physiol (Oxf) 2011;201:349–356
[4] Saito Y, Kajiyama S, Nitta A, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M, Imai S. Eating Fast Has a Significant Impact on Glycemic Excursion in Healthy Women: Randomized Controlled Cross-Over Trial. Nutrients. 2020 Sep 10;12(9):2767.
[5] Goyal, R. K., Cristofaro, V., & Sullivan, M. P. (2019). Rapid gastric emptying in diabetes mellitus: Pathophysiology and clinical importance. Journal of diabetes and its complications, 33(11), 107414.
[6] Riente, A., Abeltino, A., Bianchetti, G., Serantoni, C., De Spirito, M., Pitocco, D., Capezzone, S., Esposito, R., & Maulucci, G. (2024). Assessment of the influence of chewing pattern on glucose homeostasis through linear regression model. Nutrition (Burbank, Los Angeles County, Calif.), 125
[7] Sato, A., Ohtsuka, Y., & Yamanaka, Y. (2019). Morning Mastication Enhances Postprandial Glucose Metabolism in Healthy Young Subjects. The Tohoku journal of experimental medicine, 249(3), 193–201.
[8] IMAI S,et al. Eating vegetables before carbohydrates for test meals improves postprandial glucose excursions assessed by continuous glucose monitoring system both in patients with type 2 diabetes and in subjects with normal glucose tolerance[J].Diabetes,2012,611:A70-A71.
[9] IMAI S, et al. Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes[J].Journal of Clinical Biochemistry and Nutrition,2014,54(1):7-11.
[10] Feise, N. K., & Johnston, C. S. (2020). Commercial Vinegar Tablets Do Not Display the Same Physiological Benefits for Managing Postprandial Glucose Concentrations as Liquid Vinegar. Journal of nutrition and metabolism, 2020, 9098739.
[11] Santos, H. O., de Moraes, W. M. A. M., da Silva, G. A. R., Prestes, J., & Schoenfeld, B. J. (2019). Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clinical nutrition ESPEN, 32, 1–7.
[12] Akhtar, S., Layla, A., Sestili, P., Ismail, T., Afzal, K., Rizvanov, A. A., & Asad, M. H. H. B. (2019). Glycemic and Insulinemic Responses of Vegetables and Beans Powders Supplemented Chapattis in Healthy Humans: A Randomized, Crossover Trial. BioMed research international, 2019, 7425367.
[13] Raczkowska, E., ?o?na, K., Bienkiewicz, M., Jurczok, K., & Bronkowska, M. (2019). Relation between the Recipe of Yeast Dough Dishes and Their Glycaemic Indices and Loads. Foods (Basel, Switzerland), 8(9), 377.
[物价飞涨的时候 这样省钱购物很爽]
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