经常吃馒头 VS 经常吃面包，哪个更健康？别再吃错了！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.yilongnews.com/static/publish/css/style.css?v=1605251010513" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010513"><!-- 付费贴--> <div class="preview_article "> <!----> <p>现在，有不少年轻人日常以面包作为早餐甚至主食，并且热衷于探索各种不同口味的新品面包，还戏称自己为“面包脑袋”。</p><section style="line-height: 1.8; letter-spacing: 1.5px;"><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"> 不过最近，在法国面包节上，咱们中国的传统主食——白馒头，以“中式无糖小面包”的身份参展并收获热议，这可是让一众馒头爱好者扬眉吐气、热血沸腾。</p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; line-height: 0;"><section style="vertical-align: middle; display: inline-block; line-height: 0;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%;" src="https://pic.app.yilongnews.com/FogywMqUp2JWgB-Z_FEU7K_Q82HV" /></section></section><section><section style="text-align: center;"><p><span style="font-size: 14px; color: #888888;">来源：新华社快看</span></p></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; font-size: 16px; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"><span style="font-size: 17px;">那么，从健康和营养的角度来说，长期吃面包和长期吃馒头，到底哪个更好呢？</span></p><p> </p></section></section></section></section><section><section style="font-size: 16px; text-align: left;"><section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>面包VS馒头</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>要分胜负，先搞清差异</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; font-size: 16px; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"><span style="font-size: 17px;">首先，我们得清楚，面包和馒头都是主食，它们主要的作用是提供碳水化合物作为身体的供能来源。在基本功能这一点上，它们二者没有多大差异。</span></p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; letter-spacing: 1px;"><p>它们的差异主要在于：</p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: justify; color: #3f3f3f; line-height: 1.8;"><p style="text-wrap: wrap;">第一，面包是烤出来的，馒头是蒸出来的。</p><p style="text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">第二，面包制作过程中，除了和馒头一样要用到面粉（通常是高筋粉）、酵母、少量盐之外，通常还要用到牛奶或淡奶油、鸡蛋、黄油或植物油、较多的糖等。如果面包是带馅儿的，还需要用到相应的馅料，如肉松、水果/果干、豆沙等。</p></section></section><section><section style="text-align: unset;"><p> </p></section></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">做法和基础原料的不同，决定了二者的风味不同。</p></section></section><section><section style="text-align: unset; line-height: 1.8;"><p> </p></section></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">首先，<span style="color: #2bb3f1;"><strong>烤面包的过程会发生明显的美拉德反应。</strong></span>这种反应是指，在糖和蛋白质同时存在的情况下，经高温加工会使食物具有香味并发生棕褐色的颜色改变，能很好地提升食物的色香味。我们路过面包店时闻到的诱人气味，以及面包表面那一层令人垂涎欲滴的焦糖色，就是美拉德反应的产物。</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">而馒头呢，在酵母的作用下不断发酵变大、内部组织变得蓬松，蒸好后松软白嫩。虽然制作过程没有额外加糖，但细细咀嚼后，<span style="color: #2bb3f1;"><strong>在唾液淀粉酶的作用下，就能尝到丝丝甜味。</strong></span><span style="text-align: unset;">再加上面粉本身的小麦香，软弹的口感，也是很迷人的。</span></p><p style="text-align: justify; text-wrap: wrap;"><span style="text-align: unset;"> </span></p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><span style="font-size: 17px;"><span style="font-size: 17px; color: #3f3f3f; letter-spacing: 1px;">另外，添加的食材和馅料的不同，也决定了面包和馒头总能量的不同。</span><span style="font-size: 17px; color: #2bb3f1;"><strong><span style="font-size: 17px; letter-spacing: 1px;">添加了糖、黄油/植物油和牛奶或奶油等，使得面包的热量通常要高于馒头。</span></strong></span></span></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="color: #3f3f3f; font-size: 16px; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><p><span style="color: #3f3f3f; letter-spacing: 1px;">比如下面这款普通面包，要比同等重量的馒头高一倍：</span></p></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"></section></section><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; line-height: 0;"><section style="vertical-align: middle; display: inline-block; line-height: 0;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%;" src="https://pic.app.yilongnews.com/FhjASGVGV3AOsVmMQJMwQ0DqHKgO" /></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: center; line-height: 1.75em;"><p><span style="color: #888888; letter-spacing: 1px; font-size: 14px;">左：面包；右：馒头。来源：京东</span></p></section></section></section><p style="text-wrap: wrap;"> </p><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><span style="font-size: 17px;"><span style="font-size: 17px; color: #3f3f3f; letter-spacing: 1px;">因此，</span><span style="font-size: 17px; letter-spacing: 1px; color: #2bb3f1;"><strong>从基本的营养功能上看，这一局的pk，应该算馒头胜出</strong></span><span style="font-size: 17px; color: #3f3f3f; letter-spacing: 1px;">。毕竟，能提供同等量碳水化合物的情况下，少摄入点能量是更明智的选择。</span></span></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section><section style="font-size: 16px; text-align: left;"><section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>面包比馒头</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>更美味、馅料更丰富？</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">热爱面包的朋友可能会为面包鸣不平：即便是热量高一点，但面包花样丰富、馅料可以无限发挥，营养更多样化啊！</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">是的，如今市面上，不仅各种带馅料的面包层出不穷，就连不带馅料的吐司都玩出了新花样：有全麦的、燕麦的；也有加入其他健康食材，如亚麻籽的；还有加入南瓜、红薯等杂粮的。从这方面看，吃面包似乎确实比吃馒头能吃到更多样化的食材。</p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><p><span style="color: #3f3f3f; letter-spacing: 1px;">不过也别着急下结论。在人人向往健康饮食的当下，馒头也在不断进化</span><span style="color: #3f3f3f; letter-spacing: 1px;">。</span></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="color: #3f3f3f; font-size: 16px; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><p><span style="color: #3f3f3f; letter-spacing: 1px;">一方面，超市里绿豆面、黑米面、小米面、玉米面做成的各种杂粮馒头物美价廉，不仅方便，还能补充白面馒头所缺失的膳食纤维、矿物质和 B 族维生素。</span><span style="color: #3f3f3f; letter-spacing: 1px;">另外，要说加馅料，馒头也完全可以。</span><span style="color: #3f3f3f; letter-spacing: 1px;">一到春天，老一辈会把各种春菜揉进面里，做成绿油油的菜馒头；</span><span style="color: #3f3f3f; letter-spacing: 1px;">槐花上市的季节，还能吃到槐花馒头。</span></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">再不然，菜窝窝头、各种馅料的包子，不就是馒头+馅料的表现形式吗？网络上还有各种美食达人，将各种水果、薯类甚至可食用的花、茶等用来做花样馒头，成品不仅卖相十分可爱，味道和营养也相当丰富呢！</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; line-height: 0;"><section style="vertical-align: middle; display: inline-block; line-height: 0;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%;" src="https://pic.app.yilongnews.com/FrvpDkMYz-2vrCwRFICaxPJ6Fh3Z" /></section></section><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">看来，食材多样性方面的比较，面包和馒头完全可以打个平手<strong>。</strong><span style="text-align: unset;">说白了，两者都是面食，以面粉为基底，只要搭配得宜，加入各种食材都没问题。</span></p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"> </p><p style="text-align: justify; text-wrap: wrap;">那么，在所用食材差不多的情况下，花样面包和花式馒头，哪个在营养方面更胜一筹呢？我们试着对比一下南瓜面包和南瓜馒头。</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; line-height: 0;"><section style="vertical-align: middle; display: inline-block; line-height: 0;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%;" src="https://pic.app.yilongnews.com/Fkrgf66Aq4rNV-cHsr4fqKPIqFAe" /></section></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: center;"><p><span style="font-size: 14px; color: #888888;">左：馒头，右：面包。来源：京东</span></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; letter-spacing: 1px;"><p style="text-align: justify;">上图可以看出，南瓜面包的热量比南瓜馒头高 30% 、脂肪含量是南瓜馒头的两倍多、钠含量都比南瓜馒头要高 35% 。但南瓜面包的蛋白质比南瓜馒头高近一倍，这和南瓜面包用到了人造奶油、鸡蛋、乳粉等原料有关。</p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">如果您喜欢南瓜面包，那么就要注意控制其他食物的脂肪含量，比如搭配少油清淡的蔬菜，以免脂肪摄入超标。</p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><p><span style="color: #3f3f3f; letter-spacing: 1px;">追求低热量、低脂肪、低钠食物的朋友，建议可以选择南瓜馒头。如果担心蛋白质摄入少，可以搭配水煮蛋，或者牛奶来一起吃，补足优质蛋白的缺陷。</span></p><p><span style="color: #3f3f3f; letter-spacing: 1px;"> </span></p><p style="text-align: center;"><img class="rich_pages wxw-img" src="https://pic.app.yilongnews.com/FgWcOTKilAgUYzULykFAn46R3xep" /></p></section></section></section><section><section style="font-size: 16px; text-align: left;"><section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>升血糖</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>馒头和面包谁更快？</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><p><span style="color: #3f3f3f; letter-spacing: 1px;">要从对血糖的影响方面，探讨馒头和面包孰优孰劣，就不能忽略不同软硬度、制作方式的面包、馒头对血糖的影响差异度。</span></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: justify; color: #3f3f3f; line-height: 1.8;"><p style="text-wrap: wrap;">比如，<strong style="color: #2bb3f1;">贝果、法棍之类油脂含量低、口感坚硬、耐咀嚼的面包，对血糖波动的影响相对较小。馒头则可以选择口感相对粗糙的杂粮馒头、窝头等来降低对血糖的影响。</strong></p><p style="text-wrap: wrap;"><strong style="color: #2bb3f1;"> </strong></p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">一些血糖偏高的朋友可能会在意面包和馒头对血糖的具体影响，这一点我们可以通过面包和馒头的血糖生成指数来衡量。考虑到血糖生成指数受到食物成分、软硬度、温度等方面因素的影响，我们尽量选取上述因素相近的面包和馒头进行比较。</p></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: justify; color: #3f3f3f; line-height: 1.8;"><p style="text-wrap: wrap;">比如，松软的白面包和白馒头无论成分还是软硬度都差不多，因此血糖生成指数也都比较高，前者血糖生成指数为 88 ，后者为 88.1 ，几乎没有差异。</p><p style="text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section><section style="text-align: unset; font-size: 16px; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;"><span style="font-size: 17px;">而口感坚硬、耐咀嚼的贝果和法棍，血糖生成指数分别为 70 、 57～72 左右<span style="text-align: unset;">，相对来说，是比白面包和白馒头低的，这和贝果、法棍属于硬质面包，耐咀嚼度高有关。馒头中类似口感的可能要数杂粮馒头、荞麦面馒头等，二者的血糖生成指数分别为46、67。看起来整体情况是，</span><strong style="text-align: unset;"><span style="color: #2bb3f1;">普通馒头的血糖生成指数和普通面包类似，部分馒头的血糖生成指数比类似口感的面包稍低。</span></strong></span></p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; line-height: 0;"><section style="vertical-align: middle; display: inline-block; line-height: 0;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%;" src="https://pic.app.yilongnews.com/FsP2Ao_caD9VE6zQ6rOZbmzNgBiJ" /></section></section></section></section></section><p style="text-wrap: wrap;"> </p><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">这一局，面包和馒头似乎难分伯仲。仔细想想就会明白，<strong style="color: #2bb3f1; text-align: unset;">无论是面包还是馒头，影响血糖生成指数的关键并不在于名字叫什么，而更在于食材成分、耐咀嚼度等。如果食材中有粗杂粮，或者口感较硬、耐咀嚼，则血糖生成指数较低，反之则较高。</strong></p><p style="text-align: justify; text-wrap: wrap;"><strong style="color: #2bb3f1; text-align: unset;"> </strong></p></section></section></section></section><section><section style="font-size: 16px; text-align: left;"><section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>想控糖</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section><section style="margin-top: 10px; margin-bottom: 10px;"><section style="text-align: center;"><section><section style="display: inline-block; vertical-align: top;"><section><section style="margin-bottom: -6px;"><section><section style="line-height: 1em; padding-left: 2px; padding-right: 2px; font-size: 18px; color: #050505;"><p><strong>可以这样选</strong></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="width: 100%; height: 10px; background-color: #2bb3f1;"></section></section></section></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">那么我们在选择面包、馒头时，想要对血糖控制有帮助，建议大家遵循以下几个原则：</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section><section style="font-size: 16px; text-align: left;"><section style="text-align: center; flex-flow: row; width: 100%;"><section style="display: flex; justify-content: center; flex-direction: row;"><section style="display: inline-block; width: 97%; flex: 0 0 auto; align-self: flex-start; vertical-align: top;"><section><section style="text-align: left; justify-content: flex-start; display: flex; flex-flow: row nowrap;"><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 6px;"><section style="margin-left: 0%; margin-right: 0%;"><section style="font-size: 19px; text-align: center;"><section style="display: inline-block; width: 1.8em;"><section style="display: inline-block; background-color: #2bb3f1; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; font-size: 15px; color: #ffffff; text-align: unset; border: 1px solid #2bb3f1;"><p><strong>1</strong></p></section></section></section></section></section><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 13px;"><section style="text-align: justify; color: #2bb3f1; font-size: 18px;"><p style="text-wrap: wrap;"><strong>选硬一点</strong></p></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">无论是面包还是馒头，口感质地硬一点的，总归比口感软糯、入口即化的更不容易消化，血糖生成指数也就不那么容易升高。</p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">比如法棍、贝果、恰巴塔、碱水面包，都是硬质面包，但要注意尽量选择不额外添加有糖馅料（如豆沙、甜奶酪等）的上述面包。</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section><section style="text-align: unset;"><p><span style="color: #3f3f3f; letter-spacing: 1px;">再比如馒头中的各种杂粮馒头，或者没发酵充分的死面馒头，都属于口感较硬、较难咀嚼的种类。</span></p></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section><section style="font-size: 16px; text-align: left;"><section style="text-align: center; flex-flow: row; width: 100%;"><section style="display: flex; justify-content: center; flex-direction: row;"><section style="display: inline-block; width: 97%; flex: 0 0 auto; align-self: flex-start; vertical-align: top;"><section><section style="text-align: left; justify-content: flex-start; display: flex; flex-flow: row nowrap;"><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 6px;"><section style="margin-left: 0%; margin-right: 0%;"><section style="font-size: 19px; text-align: center;"><section style="display: inline-block; width: 1.8em;"><section style="display: inline-block; background-color: #2bb3f1; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; font-size: 15px; color: #ffffff; text-align: unset; border: 1px solid #2bb3f1;"><p><strong>2</strong></p></section></section></section></section></section><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 13px;"><section style="text-align: justify; color: #2bb3f1; font-size: 18px;"><p style="text-wrap: wrap;"><strong>选“杂”一点</strong></p></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">选择以全麦、燕麦、黑米、藜麦、南瓜等为部分原料加工的粗杂粮面包或馒头，不仅营养更丰富，而且由于粗杂粮中富含膳食纤维，也能降低餐后血糖的波动，对控制血糖水平有帮助。</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; letter-spacing: 1px;"><p style="text-align: justify;">如全麦面包、全麦馒头、黑米粉吐司、黑米面馒头、藜麦面包、南瓜面包、南瓜馒头等。</p><p> </p></section></section></section></section><section><section style="font-size: 16px; text-align: left;"><section style="text-align: center; flex-flow: row; width: 100%;"><section style="display: flex; justify-content: center; flex-direction: row;"><section style="display: inline-block; width: 97%; flex: 0 0 auto; align-self: flex-start; vertical-align: top;"><section><section style="text-align: left; justify-content: flex-start; display: flex; flex-flow: row nowrap;"><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 6px;"><section style="margin-left: 0%; margin-right: 0%;"><section style="font-size: 19px; text-align: center;"><section style="display: inline-block; width: 1.8em;"><section style="display: inline-block; background-color: #2bb3f1; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; font-size: 15px; color: #ffffff; text-align: unset; border: 1px solid #2bb3f1;"><p><strong>3</strong></p></section></section></section></section></section><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 13px;"><section style="text-align: justify; color: #2bb3f1; font-size: 18px;"><p style="text-wrap: wrap;"><strong>选“短”一点</strong></p></section></section></section></section></section></section></section></section></section><section style="display: contents;"><section style="display: contents;"><section style="display: contents;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">提醒大家注意一点，挑选时注意看配料表和营养成分表，尽量选择没有夹心，原料简单、配料表较短的面包或馒头，以免摄入太多添加糖、油脂或其他食品添加剂。</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify; text-wrap: wrap;">比如，加入各种调味剂、添加糖、反式脂肪酸的牛角包、起酥包、手撕包就不太健康，不如配料简单的普通吐司。</p><p style="text-align: justify; text-wrap: wrap;"> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify;">在这一点上，馒头反而具有天然优势——通常很少为了改善口感而用到大量糖分、食品添加剂、脂肪等。</p><p> </p></section></section></section></section><section style="margin-left: 8px; margin-right: 8px;"><section style="line-height: 1.75em; text-align: left;"><section><section style="text-align: unset; color: #3f3f3f; line-height: 1.8;"><p style="text-align: justify;">好了，祝大家无论吃面包还是馒头，都能吃得健康、享受！</p></section></section></section></section><section><section style="font-size: 18px; line-height: 1.75; text-align: left;"><section class="empty_paragraph"><span style="text-indent: 0em; background-color: #ffffff; color: #a0a0a0; font-family: system-ui, -apple-system, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif; font-size: 13px; letter-spacing: 0px;">来源：科普中国</span></section></section></section></section> <!----></div> 不错不错不错不错 点赞点赞点赞点赞
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