流
“别看糯玉米不甜,能量比甜玉米高,吃了会长胖”
在减肥健身人群中流传着一种说法——糯玉米虽然不怎么甜但能量高,很容易体重增加。
言
流言分析
这种说法并不严谨。
道理很简单,我们啃玉米通常都论“根”,可不要忽略了甜玉米糯玉米每根的重量差别。
玉米作为粗粮担当,很多减肥朋友都喜欢吃,不过听说糯玉米能量接近甜玉米 2 倍,减肥最好别吃,还听说它升血糖更快,血糖高的朋友最好别吃,这到底是真是假?
这篇文章就把你啃玉米最关心的 8 个问题,一次性说清楚,要放心吃玉米,就一定要看完哦。
减肥吃甜玉米还是糯玉米?
很多科普都推荐减肥吃甜玉米,为啥谷老师偏偏说减肥放心吃糯玉米呢?
甜玉米的能量是 97 千卡/100 克,这个能量介于土豆和米饭之间,跟土豆和米饭比,它的膳食纤维含量还更丰富,是土豆的近 4 倍,膳食纤维可以增强饱腹感,
所以对于减肥的朋友来说,甜玉米是很好的主食替代。
对了,每 100 克的甜玉米还含有 26.6 微克的叶酸,这也是白米饭和土豆没法比的。
糯玉米的能量则高达 165 千卡/100 克,是甜玉米的 1.7 倍,单纯从能量上来看,确实是甜玉米更适合减肥吃。
但如果你特别喜欢吃糯玉米,也没必要就此放弃,其实你完全可以放心吃糯玉米,这是因为:糯玉米的可食部为 67.8%,带包装的糯玉米一根约 200-220 克,能量算下来则是 224 千卡-246 千卡。
咱们推荐女生减肥时每顿饭最好至少吃到 180 千卡的主食。一根糯玉米的能量就比180千卡多出来30%左右,对想要少吃几口主食,多吃几口蛋白和脂肪的朋友来说,
把一根糯玉米作为一顿的主食还是很合适的。
再说了,
一根甜玉米的能量也就比糯玉米低一丢丢
,看到这句话是不是很吃惊。
的确是这样,这是因为一根甜玉米更重,普遍在 350 克左右,可食部是 61.3%,能量算下来就是 208 千卡。
另外相比于糯玉米,甜玉米的皮肉容易分离,以至于很多人啃完的甜玉米棒子上,满满的都是玉米皮,这就减少了膳食纤维的摄入,减弱了玉米替代精米白面作为主食的优势。
所以减肥的你,
甜玉米和糯玉米都放心吃就行,不过作为主食一顿吃一根就好了
,另外甜玉米要啃的彻底一些,把皮也都吃了饱腹感才强哦。
控血糖吃甜玉米还是糯玉米?
甜玉米那么甜,是不是不适合控血糖的朋友吃?
还真不是。甜玉米虽然甜,但是煮 20 分钟血糖生成指数
(GI)
只有 48,属于典型的低 GI 食物;糯玉米煮一煮 GI 却高达 82,这是因为:虽然甜玉米中升血糖快的葡萄糖和蔗糖含量是糯玉米的近 7 倍,但含量也不过 5.4 克/100 克。
玉米中含量更多的碳水化合物则是淀粉,
而糯玉米所含淀粉几乎都是升血糖快的支链淀粉。
(食物中常见的淀粉形式有直链的和支链的,直链淀粉的结构就像是弹簧,支链淀粉的结构就像是有诸多分叉的树根,后者跟消化酶的接触面积更大,更容易被消化,所以升血糖快。)
图:左直链右支链
所以血糖高最好用甜玉米当主食,但是也不是说完全不能吃糯玉米,比如
可以一顿吃半根糯玉米和半根甜玉米,再搭配 1.5~2 拳头非淀粉类蔬菜,1 拳头蛋白,这样餐后血糖也不容易飙升。
糯玉米放凉了不好消化?
糯玉米很粘糯,你可能会认为放凉后更是粘在一起,不好消化,事实并非如此。
糯玉米的淀粉组成几乎都是支链淀粉,支链淀粉做熟后的结构,非常松散,大大增加了消化酶与其接触的机会,所以很容易被消化,而
这种结构即使放凉了也基本不会改变,所以放凉后的糯玉米仍然很好消化。
但是支链淀粉含量较低,直链淀粉较高的甜玉米,放凉后直链淀粉就容易再度聚合在一起,导致它们跟酶的接触面积减少,反而不好消化。
所以放凉不好消化的是甜玉米,仍然好消化的是糯玉米,因此
消化不好的朋友更适合吃糯玉米。
什么颜色的玉米更营养?
平时吃的甜玉米主要是黄色的,糯玉米则是白色的。其实甜玉米也有白色的,糯玉米也有黄色的、紫色的,甜玉米和糯玉米也都有白黄紫相间的彩色的。
黄玉米富含 β-胡萝卜素、叶黄素、玉米黄素
,这些成分都有益于眼睛健康,平时用眼较多的上班一族可以多选黄玉米。
紫玉米则富含能抗氧化的花青素
,血糖不高又要摄入花青素的朋友就可以选紫玉米。
对了,
无论是紫玉米,还是彩玉米,都是自身基因改变的结果,不是人为转基因的。
玉米可以生吃吗?
平时吃的甜玉米和糯玉米生吃口感不太好,但是有一种叫水果玉米的甜玉米。它的皮薄鲜嫩,一咬就破,吃起来爽口多汁,还带着浓浓的自然清香,这种玉米也有白色和黄色之分。
不过它的产量低,所以价格比较贵,你看某平台卖的白色水果玉米一根大概是 8 块钱,可以买点尝个鲜。
图:电商截图
哪种玉米坚决不能吃?
发霉的玉米坚决不能吃
,因为玉米发霉后容易产生黄曲霉毒素。这种物质被世界卫生组织下属的国际癌症研究机构确定为1类致癌物,也就是会对人致癌。
可怕的是,一般煮、蒸的温度无法将这种毒素破坏,鲜玉米粒被磕伤或被刀切开口,又放在潮湿的冰箱里还容易发霉。
所以鲜玉米最好冷冻储存,如果冷藏别放太久,有玉米粒发霉时,一定要将附近玉米粒一并切掉,然后好好流水冲洗后再煮。
煮玉米加不加碱?
有人说煮玉米加碱更营养,因为玉米中的烟酸是结合型的,不能被人体吸收,而碱可以把结合型的烟酸转化为能被人体吸收的游离型。
但是,烟酸广泛的存在于各种食物中,我们基本不缺烟酸。
反倒是,我国成人的维生素 B1 和维生素 B2 摄入量都没达到推荐摄入量;而加碱会破坏这两种维生素,
所以建议煮玉米别加碱。
另外,最好带着一两片玉米皮煮,这样煮出来的玉米味道更清香;煮熟后也别泡水里,而是直接捞盘子里放会儿,这样味道也更好。
怎么啃玉米更营养?
吃玉米的时候玉米棒芯也要一点不剩的全啃掉,别落下贴近玉米棒的黄色颗粒,因为那是玉米的胚芽。玉米胚芽不仅香甜可口而且营养丰富,
它富含油酸和维生素 E
。油酸能升高体内「好胆固醇」降低「坏胆固醇」,维生素E则有很强的抗氧化能力。
怎样才能啃的这么干净呢?可以先用刀削掉一行,然后就能一行一行的轻松吃了,这样吃不仅更营养还很优雅。
对了,
吃玉米窝窝头、喝玉米糊糊是吃不到的玉米胚芽的
,因为玉米胚芽富含的油酸、亚油酸、维生素E都易氧化酸败,加工成玉米面时要将胚除去。
再有,很多玉米窝窝头和玉米糊糊都是用很细的玉米面做的,相比于整粒玉米,玉米面的膳食纤维被除去的所剩无几,属于典型的粗粮细吃,健康益处进一步打折扣。
照“谣”镜
从选玉米这件事,我们可以看到,按常理粗略推测代替不了全面的考虑和计算。不过其实咱们生活中的饮食又不是做实验,大多数人也不用顿顿算得那么清楚,了解了营养的基本原理,记住并践行均衡营养的原则,就能让自己吃得更轻松一些。
参考文
[1]https://consumer.fda.gov.tw//Food/tfndDetail.aspx?nodeID=178&f=0&id=91
[2]https://consumer.fda.gov.tw//Food/tfndDetail.aspx?nodeID=178&f=0&id=136
[3]https://consumer.fda.gov.tw//Food/tfndDetail.aspx?nodeID=178&f=0&id=347
[4]https://glycemicindex.com/gi-search/?food_name=corn&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=
[5]https://glycemicindex.com/gi-search/?food_name=corn,+fresh&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=
[6]https://www.researchgate.net/figure/Illustration-of-the-structure-of-amylose-and-amylopectin_fig1_341036116
[7]中国居民营养与健康状况监测报告(2015-2017年)[M].人民卫生出版社,2021:84-85
策划制作
来源丨营养师谷传玲
丨丁崝
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.wx-root[data-weui-mode=care],body:not(.pages_skin_pc) body[data-weui-mode=care]{--weui-BG-0: #ededed;--weui-BG-1: #f7f7f7;--weui-BG-2: #fff;--weui-BG-3: #f7f7f7;--weui-BG-4: #4c4c4c;--weui-BG-5: #fff;--weui-FG-0: #000;--weui-FG-HALF: #000;--weui-FG-1: rgba(0, 0, 0, .6);--weui-FG-2: rgba(0, 0, 0, .42);--weui-FG-3: rgba(0, 0, 0, .1);--weui-FG-4: rgba(0, 0, 0, .15);--weui-FG-5: rgba(0, 0, 0, .05);--weui-RED: #dc3636;--weui-ORANGERED: #d14730;--weui-ORANGE: #e17719;--weui-YELLOW: #bb8e00;--weui-GREEN: #4f8400;--weui-LIGHTGREEN: #2e8800;--weui-BRAND: #018942;--weui-BLUE: #007dbb;--weui-INDIGO: #0075e2;--weui-PURPLE: #6265f1;--weui-WHITE: #fff;--weui-LINK: #576b95;--weui-TEXTGREEN: #06ae56;--weui-FG: #000;--weui-BG: #fff;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: #e17719;--weui-TAG-BACKGROUND-ORANGE: rgba(225, 119, 25, .1);--weui-TAG-TEXT-GREEN: #06ae56;--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, 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rgba(255, 255, 255, .8);--weui-LINK: #7d90a9;--weui-TEXTGREEN: #259c5c;--weui-FG: #fff;--weui-BG: #000;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root,body:not(.pages_skin_pc) body{--appmsgExtra-BG: #F7F7F7}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root[data-weui-theme=dark],body:not(.pages_skin_pc) body[data-weui-theme=dark]{--weui-BG-0: #111;--weui-BG-1: #1e1e1e;--weui-BG-2: #191919;--weui-BG-3: #202020;--weui-BG-4: #404040;--weui-BG-5: #2c2c2c;--weui-FG-0: rgba(255, 255, 255, .8);--weui-FG-HALF: rgba(255, 255, 255, .6);--weui-FG-1: rgba(255, 255, 255, .5);--weui-FG-2: rgba(255, 255, 255, .3);--weui-FG-3: rgba(255, 255, 255, .1);--weui-FG-4: rgba(255, 255, 255, .15);--weui-FG-5: rgba(255, 255, 255, .1);--weui-RED: #fa5151;--weui-ORANGERED: #ff6146;--weui-ORANGE: #c87d2f;--weui-YELLOW: #cc9c00;--weui-GREEN: #74a800;--weui-LIGHTGREEN: #3eb575;--weui-BRAND: #07c160;--weui-BLUE: #10aeff;--weui-INDIGO: #1196ff;--weui-PURPLE: #8183ff;--weui-WHITE: rgba(255, 255, 255, .8);--weui-LINK: #7d90a9;--weui-TEXTGREEN: #259c5c;--weui-FG: #fff;--weui-BG: #000;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, 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rgba(255, 255, 255, .1);--weui-RED: #fa5151;--weui-ORANGERED: #ff6146;--weui-ORANGE: #c87d2f;--weui-YELLOW: #cc9c00;--weui-GREEN: #74a800;--weui-LIGHTGREEN: #3eb575;--weui-BRAND: #07c160;--weui-BLUE: #10aeff;--weui-INDIGO: #1196ff;--weui-PURPLE: #8183ff;--weui-WHITE: rgba(255, 255, 255, .8);--weui-LINK: #7d90a9;--weui-TEXTGREEN: #259c5c;--weui-FG: #fff;--weui-BG: #000;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media screen and (min-width:1024px) and (prefers-color-scheme:dark){body:not(.pages_skin_pc) 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rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media screen and (min-width:1024px) and (prefers-color-scheme:dark){body:not(.pages_skin_pc) .wx-root:not([data-weui-theme=light]),body:not(.pages_skin_pc) body:not([data-weui-theme=light]){--appmsgExtra-BG: #121212}}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]).my_comment_empty_data{background-color:#111}}body,.wx-root{--weui-BG-6: rgba(0, 0, 0, .05);--weui-ACTIVE-MASK: rgba(0, 0, 0, .05)}body,.wx-root{--weui-REDORANGE: #ff6146;--weui-BG-0: #ededed;--weui-BG-1: #f7f7f7;--weui-BG-2: #fff;--weui-BG-3: #f7f7f7;--weui-BG-4: #4c4c4c;--weui-BG-5: #fff;--weui-FG-0: rgba(0, 0, 0, .9);--weui-FG-HALF: rgba(0, 0, 0, .9);--weui-FG-1: rgba(0, 0, 0, .55);--weui-FG-2: rgba(0, 0, 0, .3);--weui-FG-3: rgba(0, 0, 0, .1);--weui-FG-4: rgba(0, 0, 0, .15);--weui-FG-5: rgba(0, 0, 0, .05);--weui-RED: #fa5151;--weui-ORANGERED: #ff6146;--weui-ORANGE: #fa9d3b;--weui-YELLOW: #ffc300;--weui-GREEN: #91d300;--weui-LIGHTGREEN: #95ec69;--weui-BRAND: #07c160;--weui-BLUE: #10aeff;--weui-INDIGO: #1485ee;--weui-PURPLE: #6467f0;--weui-WHITE: #fff;--weui-LINK: #576b95;--weui-TEXTGREEN: #06ae56;--weui-FG: #000;--weui-BG: #fff;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: #fa9d3b;--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: #06ae56;--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: #10aeff;--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(0, 0, 0, .5);--weui-TAG-BACKGROUND-BLACK: rgba(0, 0, 0, .05)}body,.wx-root{--weui-BG-0: #ededed;--weui-BG-1: #f7f7f7;--weui-BG-2: #fff;--weui-BG-3: #f7f7f7;--weui-BG-4: #4c4c4c;--weui-BG-5: 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.6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media(prefers-color-scheme:dark){.wx-root:not([data-weui-theme=light]),body:not([data-weui-theme=light]){--appmsgExtra-BG: #121212}}.rich_media_content p{clear:both;min-height:1em}td p{margin:0;padding:0}@media screen and (min-width:1024px){body:not(.pages_skin_pc) :root{--appmsgPageGap: 20px;--appmsgPageBottomGap: 40px}}:root{--articleFontsize: 17px}:root{--sab: env(safe-area-inset-bottom)}:root{--wxBorderAvatarRatio: 3}:root{--discussPageGap: 20px}:root{--immersive-safe-bottom: env(safe-area-inset-bottom)}:root{--appmsgPageGap: 20px;--appmsgPageBottomGap: 40px}
div.autoTypeSetting24psection > p,div.autoTypeSetting24psection > section{margin-bottom: 24px;}