The Hong Kong Academy of Nursing

The Hong Kong Academy of Nursing

and

The Hong Kong College of Education and Research in Nursing

 Hong Kong College of Education and Research in Nursing

絲苗白飯一直是中國人的最愛。然而，你有否想過米飯的顏色原來也影響著我們的健康？升糖指數 (Glycemic index) 反映我們在進食含碳水化合物的食物後血糖提升的速度。近年研究發現，進食高升糖指數的食物可增加患癌風險，因它們能促進「類胰島素生長因子」來刺激癌細胞生長。雖然我們須進一步研究以確定兩者的關係，但平日不妨多留意食物的升糖指數。

 

升糖指數比較

  • 糙米、紅米和黑米 < 白米
  • 粉絲、意粉、通心粉、全蛋麵和烏冬 < 上海麵和鹼水麵
  • 裸麥粒麵包、比得包和牛角包 < 白麵包和饅頭

 

除此之外，我們也要注意多攝取高纖低脂食物、減少進食紅肉及其加工食品、多吃蔬果、少攝取鹽份、避免進食過熱的食物等。明智飲食可助你減低癌症風險！

 

香港護理教育及科研學院

2017年7月7日

 

參考資料/資料來源

  1. Kaaks, R., & Lukanova, A. (2001). Energy balance and cancer: the role of insulin and insulin-like growth factor-I. Proceedings of the Nutrition Society,60(01), 91-106.
  2. Turati, F., Galeone, C., Gandini, S., Augustin, L. S., Jenkins, D. J., Pelucchi, C., & Vecchia, C. (2015). High glycemic index and glycemic load are associated with moderately increased cancer risk. Molecular nutrition & food research, 59(7), 1384-1394.
  3. World Health Organization. Preventing cancer: promoting a healthy diet and physical activity in childhood. Retrieved July 25, 2016, from http://www.who.int/cancer/prevention/children/en/
  4. World Cancer Research Fund International. Our cancer prevention Recommendations. Retrieved July 25, 2016, from http://www.wcrf.org/int/research-we-fund/our-cancer-prevention-recommendations