{"id":42490,"date":"2026-09-07T09:07:23","date_gmt":"2026-09-07T01:07:23","guid":{"rendered":"https:\/\/nutrigo.hk\/low-gi-diet-fitness-guide\/"},"modified":"2026-09-07T09:07:23","modified_gmt":"2026-09-07T01:07:23","slug":"low-gi-diet-fitness-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/low-gi-diet-fitness-guide\/","title":{"rendered":"\u4f4eGI\u98f2\u98df\u5065\u8eab\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u8840\u7cd6\u63a7\u5236\u7b56\u7565\u3001\u4f4e\u5347\u7cd6\u6307\u6578\u98df\u7269\u9078\u64c7\u8207\u79d1\u5b78\u5316\u63d0\u5347\u9ad4\u614b\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<p>\u8840\u7cd6\u7a69\u5b9a\u662f\u5065\u8eab\u6210\u6548\u7684\u96b1\u85cf\u95dc\u9375\u3002\u4f4e\u5347\u7cd6\u6307\u6578\uff08Low GI\uff09\u98f2\u98df\u4e0d\u50c5\u80fd\u5e6b\u52a9\u63a7\u5236\u9ad4\u91cd\uff0c\u66f4\u80fd\u512a\u5316\u8a13\u7df4\u8868\u73fe\u3001\u52a0\u901f\u808c\u8089\u6062\u5fa9\u3002\u672c\u6587\u70ba\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5168\u9762\u89e3\u6790\u4f4eGI\u98f2\u98df\u7684\u79d1\u5b78\u539f\u7406\u8207\u5be6\u8e10\u7b56\u7565\u3002<\/p>\n<h2>\u4ec0\u9ebc\u662f\u5347\u7cd6\u6307\u6578\uff08GI\uff09\uff1f<\/h2>\n<p>\u5347\u7cd6\u6307\u6578\uff08Glycaemic Index\uff0cGI\uff09\u662f\u8861\u91cf\u98df\u7269\u4ee4\u8840\u7cd6\u4e0a\u5347\u901f\u5ea6\u7684\u6307\u6a19\uff0c\u4ee50\u81f3100\u5206\u8868\u793a\u3002GI\u503c55\u4ee5\u4e0b\u70ba\u4f4eGI\u98df\u7269\uff0c56\u81f369\u70ba\u4e2dGI\uff0c70\u4ee5\u4e0a\u70ba\u9ad8GI\u3002<\/p>\n<h3>GI\u503c\u5c0d\u5065\u8eab\u7684\u610f\u7fa9<\/h3>\n<ul>\n<li><strong>\u4f4eGI\u98df\u7269<\/strong>\uff1a\u7de9\u6162\u91cb\u653e\u8461\u8404\u7cd6\uff0c\u7dad\u6301\u6301\u4e45\u80fd\u91cf\uff0c\u6e1b\u5c11\u8102\u80aa\u5132\u5b58<\/li>\n<li><strong>\u9ad8GI\u98df\u7269<\/strong>\uff1a\u5feb\u901f\u5347\u8840\u7cd6\uff0c\u5f15\u767c\u80f0\u5cf6\u7d20\u6025\u5347\uff0c\u8a13\u7df4\u5f8c\u88dc\u7cd6\u6709\u7528<\/li>\n<li><strong>\u7a69\u5b9a\u8840\u7cd6<\/strong>\uff1a\u6e1b\u5c11\u808c\u8089\u6d41\u5931\uff0c\u63d0\u5347\u8102\u80aa\u71c3\u71d2\u6548\u7387<\/li>\n<\/ul>\n<h2>\u4f4eGI\u98f2\u98df\u7684\u79d1\u5b78\u6839\u64da<\/h2>\n<p>\u7814\u7a76\u986f\u793a\uff0c\u9577\u671f\u7dad\u6301\u4f4eGI\u98f2\u98df\u7684\u904b\u52d5\u54e1\u6bd4\u9ad8GI\u98f2\u98df\u7d44\u64c1\u6709\u66f4\u4f4e\u7684\u9ad4\u8102\u7387\u3001\u66f4\u7a69\u5b9a\u7684\u904b\u52d5\u8868\u73fe\u3002\u8840\u7cd6\u6ce2\u52d5\u5c0f\u610f\u5473\u8457\u80f0\u5cf6\u7d20\u5206\u6ccc\u5e73\u7a69\uff0c\u6709\u52a9\u65bc\u6301\u7e8c\u71c3\u71d2\u8102\u80aa\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\u3002<\/p>\n<h3>\u80f0\u5cf6\u7d20\u8207\u9ad4\u8102\u7684\u95dc\u4fc2<\/h3>\n<p>\u80f0\u5cf6\u7d20\u662f\u8eab\u9ad4\u7684\u5132\u8102\u8377\u723e\u8499\u3002\u6bcf\u7576\u8840\u7cd6\u6025\u5347\uff0c\u80f0\u5cf6\u7d20\u5927\u91cf\u5206\u6ccc\uff0c\u5c07\u591a\u9918\u8461\u8404\u7cd6\u8f49\u5316\u70ba\u8102\u80aa\u5132\u5b58\u3002\u4f4eGI\u98f2\u98df\u6291\u5236\u9019\u500b\u904e\u7a0b\uff0c\u4ee4\u8eab\u9ad4\u66f4\u6709\u6548\u7387\u5730\u5229\u7528\u8102\u80aa\u3002<\/p>\n<h2>\u9999\u6e2f\u5e38\u898b\u4f4eGI\u98df\u7269\u6e05\u55ae<\/h2>\n<h3>\u4e3b\u98df\u985e\uff08\u4f4eGI\u512a\u9078\uff09<\/h3>\n<table>\n<thead>\n<tr>\n<th>\u98df\u7269<\/th>\n<th>GI\u503c<\/th>\n<th>\u5efa\u8b70\u4efd\u91cf<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u71d5\u9ea5\u7ca5<\/td>\n<td>55<\/td>\n<td>\u6bcf\u5929\u65e9\u99101\u7897<\/td>\n<\/tr>\n<tr>\n<td>\u7cd9\u7c73<\/td>\n<td>50<\/td>\n<td>\u6bcf\u9910\u534a\u7897<\/td>\n<\/tr>\n<tr>\n<td>\u5168\u9ea5\u9eb5\u5305<\/td>\n<td>49<\/td>\n<td>2\u7247\/\u9910<\/td>\n<\/tr>\n<tr>\n<td>\u85dc\u9ea5<\/td>\n<td>53<\/td>\n<td>\u6bcf\u9910\u534a\u7897<\/td>\n<\/tr>\n<tr>\n<td>\u756a\u85af\uff08\u84b8\uff09<\/td>\n<td>44<\/td>\n<td>\u6bcf\u99101\u500b\u4e2d\u578b<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u86cb\u767d\u8cea\u98df\u7269\uff08\u5929\u7136\u4f4eGI\uff09<\/h3>\n<ul>\n<li>\u96de\u80f8\u8089\u3001\u9b5a\u985e\u3001\u86cb\u985e\uff08GI\u5e7e\u4e4e\u70ba\u96f6\uff09<\/li>\n<li>\u8c46\u8150\u3001\u6bdb\u8c46\uff08GI 15-18\uff09<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a\uff08GI 11\uff09<\/li>\n<li>\u6241\u8c46\u3001\u9df9\u5634\u8c46\uff08GI 29-33\uff09<\/li>\n<\/ul>\n<h3>\u852c\u679c\u985e<\/h3>\n<ul>\n<li>\u860b\u679c\uff08GI 36\uff09\u3001\u6a59\uff08GI 43\uff09\u3001\u8349\u8393\uff08GI 40\uff09<\/li>\n<li>\u897f\u862d\u82b1\u3001\u83e0\u83dc\u3001\u6930\u83dc\uff08GI \u4f4e\u65bc15\uff09<\/li>\n<li>\u8eca\u5398\u8304\u3001\u9752\u74dc\u3001\u897f\u82b9\uff08\u6975\u4f4eGI\uff09<\/li>\n<\/ul>\n<h2>\u5065\u8eab\u5404\u968e\u6bb5\u7684\u4f4eGI\u61c9\u7528\u7b56\u7565<\/h2>\n<h3>\u8a13\u7df4\u524d\uff081-2\u5c0f\u6642\uff09<\/h3>\n<p>\u9078\u64c7\u4f4e\u81f3\u4e2dGI\u78b3\u6c34\u5316\u5408\u7269\uff0c\u914d\u5408\u86cb\u767d\u8cea\uff0c\u63d0\u4f9b\u6301\u7e8c\u80fd\u91cf\uff1a<\/p>\n<ul>\n<li>\u71d5\u9ea5\u52a0\u5e0c\u81d8\u4e73\u916a\u52a0\u85cd\u8393<\/li>\n<li>\u7cd9\u7c73\u98ef\u914d\u96de\u80f8\u8089<\/li>\n<li>\u5168\u9ea5\u9eb5\u5305\u593e\u96de\u86cb\u725b\u6cb9\u679c<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c\uff0830\u5206\u9418\u5167\uff09<\/h3>\n<p>\u6b64\u6642\u53ef\u9069\u91cf\u9078\u64c7\u4e2d\u9ad8GI\u98df\u7269\u52a0\u901f\u808c\u8089\u6062\u5fa9\uff1a<\/p>\n<ul>\n<li>\u9999\u8549\u914d\u4e73\u6e05\u86cb\u767d<\/li>\n<li>\u767d\u98ef\u914d\u7626\u8089\uff08\u6b64\u6642\u767d\u98ef\u8f03\u5408\u9069\uff09<\/li>\n<li>\u904b\u52d5\u98f2\u6599\u914d\u96de\u86cb<\/li>\n<\/ul>\n<h3>\u6e1b\u8102\u671f\u65e5\u5e38\u98f2\u98df<\/h3>\n<p>\u5168\u5929\u5805\u6301\u4f4eGI\u7b56\u7565\uff0c\u914d\u5408\u71b1\u91cf\u8d64\u5b57\uff1a<\/p>\n<ul>\n<li>\u65e9\u9910\uff1a\u71d5\u9ea5\u7ca5\u52a0\u5805\u679c<\/li>\n<li>\u5348\u9910\uff1a\u7cd9\u7c73\u98ef\u52a0\u852c\u83dc\u52a0\u86cb\u767d\u8cea<\/li>\n<li>\u665a\u9910\uff1a\u756a\u85af\u52a0\u9b5a\u985e\u52a0\u5927\u91cf\u852c\u83dc<\/li>\n<li>\u96f6\u98df\uff1a\u860b\u679c\u52a0\u7121\u7cd6\u5e0c\u81d8\u4e73\u916a<\/li>\n<\/ul>\n<h2>\u4f4eGI\u98f2\u98df\u7684\u5e38\u898b\u8aa4\u5340<\/h2>\n<h3>\u8aa4\u5340\u4e00\uff1a\u6240\u6709\u751c\u98df\u90fd\u662f\u9ad8GI<\/h3>\n<p>\u9ed1\u6731\u53e4\u529b\uff08GI 23\uff09\u3001\u96ea\u7cd5\uff08GI 38\uff09\u5176\u5be6\u662f\u4f4e\u81f3\u4e2dGI\uff0c\u4f46\u71b1\u91cf\u4ecd\u9700\u6ce8\u610f\u3002<\/p>\n<h3>\u8aa4\u5340\u4e8c\uff1a\u4f4eGI\u7b49\u65bc\u53ef\u4ee5\u7121\u9650\u98df<\/h3>\n<p>GI\u53ea\u53cd\u6620\u8840\u7cd6\u53cd\u61c9\u901f\u5ea6\uff0c\u4e0d\u4ee3\u8868\u71b1\u91cf\u4f4e\u3002\u71d5\u9ea5\u548c\u5805\u679c\u662f\u4f4eGI\u4f46\u71b1\u91cf\u5bc6\u5ea6\u4e0d\u4f4e\uff0c\u4efd\u91cf\u63a7\u5236\u4ecd\u7136\u91cd\u8981\u3002<\/p>\n<h3>\u8aa4\u5340\u4e09\uff1a\u70f9\u8abf\u65b9\u5f0f\u4e0d\u5f71\u97ffGI<\/h3>\n<p>\u98df\u7269\u716e\u5f97\u8d8a\u719f\u3001\u8d8a\u7cca\uff0cGI\u8d8a\u9ad8\u3002\u610f\u5927\u5229\u7c89\u300cal dente\u300d\uff08\u7565\u786c\uff09\u7684GI\u6bd4\u8edf\u721b\u7684\u4f4e20-30\u9ede\u3002<\/p>\n<h2>\u5be6\u7528\u4f4eGI\u98f2\u98df\u6280\u5de7<\/h2>\n<h3>\u964d\u4f4eGI\u7684\u70f9\u8abf\u79d8\u8a23<\/h3>\n<ol>\n<li><strong>\u52a0\u918b<\/strong>\uff1a\u5728\u98df\u7269\u4e2d\u52a0\u5165\u918b\u6216\u6ab8\u6aac\u6c41\uff0c\u53ef\u964d\u4f4eGI\u7d0430%<\/li>\n<li><strong>\u52a0\u8102\u80aa<\/strong>\uff1a\u5c11\u91cf\u6a44\u6b16\u6cb9\u62cc\u98ef\uff0c\u6e1b\u6162\u6d88\u5316\u901f\u5ea6<\/li>\n<li><strong>\u52a0\u86cb\u767d\u8cea<\/strong>\uff1a\u6df7\u5408\u86cb\u767d\u8cea\u98df\u7269\u53ef\u964d\u4f4e\u6574\u9910GI<\/li>\n<li><strong>\u4e0d\u8981\u904e\u5ea6\u70f9\u716e<\/strong>\uff1a\u852c\u83dc\u548c\u7a40\u7269\u4fdd\u6301\u9069\u7576\u786c\u5ea6<\/li>\n<li><strong>\u51b7\u537b\u5f8c\u98df\u7528<\/strong>\uff1a\u716e\u719f\u653e\u6dbc\u7684\u85af\u4ed4GI\u6bd4\u71b1\u98df\u4f4e20\u9ede<\/li>\n<\/ol>\n<h3>\u9999\u6e2f\u5916\u98df\u4f4eGI\u9ede\u9910\u653b\u7565<\/h3>\n<ul>\n<li>\u8336\u9910\u5ef3\uff1a\u9078\u706b\u817f\u86cb\u6cbb\uff08\u5168\u9ea5\uff09\u6216\u71d5\u9ea5\u7247\uff0c\u907f\u514d\u767d\u7cd6\u5976\u8336<\/li>\n<li>\u4e2d\u5f0f\u9910\u5ef3\uff1a\u63c0\u84b8\u9b5a\u914d\u96dc\u852c\uff0c\u5c11\u767d\u98ef\u6539\u7cd9\u7c73<\/li>\n<li>\u5feb\u9910\u5e97\uff1a\u9078\u6c99\u5f8b\u914d\u70e4\u96de\uff0c\u907f\u514d\u85af\u689d\u548c\u6c7d\u6c34<\/li>\n<li>\u8d85\u5e02\uff1a\u9078\u8cfc\u71d5\u9ea5\u68d2\u3001\u7121\u7cd6\u4e73\u916a\u3001\u5805\u679c\u4f5c\u96f6\u98df<\/li>\n<\/ul>\n<h2>\u4f4eGI\u98f2\u98df\u8a08\u5283\u4e00\u9031\u793a\u7bc4<\/h2>\n<h3>\u9031\u4e00\u81f3\u9031\u4e94\u5de5\u4f5c\u65e5\u7248\u672c<\/h3>\n<p><strong>\u65e9\u9910<\/strong>\uff1a\u71d5\u9ea5\u7ca5\uff0b\u5e0c\u81d8\u4e73\u916a\uff0b\u85cd\u8393\uff0b\u674f\u4ec1<\/p>\n<p><strong>\u5348\u9910<\/strong>\uff1a\u7cd9\u7c73\u98ef\uff0b\u84b8\u96de\u80f8\uff0b\u7092\u897f\u862d\u82b1\uff0b\u756a\u8304\u6e6f<\/p>\n<p><strong>\u4e0b\u5348\u8336<\/strong>\uff1a\u860b\u679c\uff0b\u4f4e\u8102\u829d\u58eb2\u7247<\/p>\n<p><strong>\u665a\u9910<\/strong>\uff1a\u756a\u85af\uff0b\u70e4\u4e09\u6587\u9b5a\uff0b\u6c99\u5f8b\uff08\u6a44\u6b16\u6cb9\u918b\u6c41\uff09<\/p>\n<h3>\u9031\u672b\u88dc\u7d66\u7248\u672c\uff08\u8a13\u7df4\u65e5\uff09<\/h3>\n<p><strong>\u8a13\u7df4\u524d<\/strong>\uff1a\u5168\u9ea5\u9eb5\u5305\uff0b\u82b1\u751f\u91ac\uff0b\u534a\u689d\u9999\u8549<\/p>\n<p><strong>\u8a13\u7df4\u5f8c<\/strong>\uff1a\u86cb\u767d\u5976\u6614\uff0b\u9999\u8549<\/p>\n<p><strong>\u6b63\u9910<\/strong>\uff1a\u85dc\u9ea5\u98ef\uff0b\u725b\u8089\uff0b\u5f69\u6912\u5927\u91cf\u852c\u83dc<\/p>\n<h2>\u4f4eGI\u98f2\u98df\u8207Nutrigo\u5b9a\u5236\u9910<\/h2>\n<p>\u8981\u5728\u7e41\u5fd9\u7684\u9999\u6e2f\u751f\u6d3b\u4e2d\u5805\u6301\u4f4eGI\u98f2\u98df\u4e26\u4e0d\u5bb9\u6613\uff0cNutrigo\u7684\u5b9a\u5236\u5065\u5eb7\u9910\u76d2\u63a1\u7528\u7cd9\u7c73\u3001\u756a\u85af\u7b49\u4f4eGI\u4e3b\u98df\uff0c\u914d\u5408\u65b0\u9bae\u86cb\u767d\u8cea\u548c\u852c\u83dc\uff0c\u8b93\u4f60\u8f15\u9b06\u4eab\u53d7\u7f8e\u5473\u53c8\u63a7\u5236\u8840\u7cd6\u3002<\/p>\n<p>\u7acb\u5373\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u8a02\u8cfcNutrigo\u5b9a\u5236\u9910\u76d2\uff0c<strong>\u6eff$500\u6e1b$50<\/strong>\uff0c\u958b\u59cb\u4f60\u7684\u4f4eGI\u5065\u5eb7\u98f2\u98df\u4e4b\u65c5\uff01<\/p>\n<p><a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\" target=\"_blank\">\ud83d\udc49 \u7acb\u5373\u5b9a\u5236\u6211\u7684\u4f4eGI\u9910\u76d2<\/a><\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<ul>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/hiit%e8%a8%93%e7%b7%b4%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">HIIT\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/%e5%87%8f%e7%b3%96%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u6e1b\u7cd6\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<li><a 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