大家好，我是菲帝纳斯，这次来聊聊小米粥的事

小米属于全谷物杂粮，含有丰富的钾、铁、维生素B和蛋白质，尤其是铁、钾和维生素B的含量，要比大米高2-3倍，但是其蛋白质中缺乏必需氨基酸—赖氨酸，营养价值不及大米，膳食纤维的含量也是所有全谷物杂粮中最低的，对于高血压和贫血的人群，小米是一种不错的主食，既可提供较多的钾元素，有助于降低血压，又可提供较多的铁元素，有助于防治贫血，小米可以让人保持体力和脑力充沛。

Millet is a whole grain cereals, which is rich in potassium, iron, vitamin B and protein. In particular, the content of iron, potassium and vitamin B is 2-3 times higher than that of rice. However, its protein lacks the essential amino acid lysine, and its nutritional value is lower than that of rice. The content of dietary fiber is also the lowest among all whole grain cereals. Millet is a good staple food for people with hypertension and anemia, which can provide more potassium, It can help lower blood pressure, provide more iron, and help prevent anemia. Millet can keep people energetic and mentally.

血糖升高的决定因素是碳水化合物，也就是我们平时常吃的米饭、馒头等富含淀粉的食物，这些食物的升糖指数很高，在胃肠道可以被快速转化为葡萄糖，进而被消化吸收，升高餐后血糖的速度很快，容易引起血糖的剧烈波动。大多数全谷物杂粮富含膳食纤维，膳食纤维体积较大，在胃肠道停留时间长，减慢粗粮中淀粉的消化速度，使葡萄糖缓慢吸收进入血液，不会引起血糖的剧烈波动，从而降低了升糖指数。此外，膳食纤维还可增加饱腹感，这有助于糖尿病患者控制食欲，保持体重，避免了摄入过多食物，引起血糖波动。

The decisive factor for the rise of blood sugar is carbohydrate, that is, we usually eat rice, steamed bread and other starch rich foods. The glycemic index of these foods is very high, which can be quickly converted into glucose in the gastrointestinal tract, and then be digested and absorbed. The speed of raising blood sugar after meals is very fast, which is easy to cause severe fluctuations in blood sugar. Most whole grain cereals are rich in dietary fiber, which is large in volume and stays in the gastrointestinal tract for a long time, slowing down the digestion of starch in coarse grains, allowing glucose to be absorbed slowly into the blood, without causing severe fluctuations in blood sugar, thus reducing the glycemic index. In addition, dietary fiber can also increase the sense of fullness, which helps diabetes patients control appetite, maintain weight, and avoid taking too much food, causing blood sugar fluctuations.

但是小米中膳食纤维含量很少，与大豆、荞麦、燕麦等其他全谷物杂粮相比，小米升高血糖的能力更强，其升糖指数值（GI）可高达71，虽然低于大米的83，但在全谷物杂粮中也是名列前茅，如果经过预先浸泡和长时间熬煮，制成的小米粥升糖指数可进一步提高，与糖水无异，这是因为小米质地柔软，经过浸泡后，比大米更加容易熬煮，也更加容易消化吸收，因此，小米粥并不适合糖尿病患者食用，尤其是血糖控制不好的糖尿病患者。

However, the content of dietary fiber in millet is very low. Compared with other whole grain cereals such as soybean, buckwheat and oats, millet has a stronger ability to increase blood sugar. Its GI value can be as high as 71. Although it is lower than 83 of rice, it is also among the best in whole grain cereals. If it is pre soaked and boiled for a long time, the GI of millet porridge can be further improved, which is no different from sugar water. This is because millet is soft, After soaking, it is easier to cook and digest than rice. Therefore, millet porridge is not suitable for diabetes patients, especially diabetes patients with poor blood sugar control.

如果糖尿病朋友确实喜爱吃小米，那么在制作时，最好不要浸泡小米，可以短时间蒸制成小米饭，推荐蒸制时间不超过30分钟，这样的小米饭口感较硬，升糖指数会降低很多，建议蒸制好的小米饭也不要趁热马上食用，小米饭回生变硬后，升糖指数有所降低再吃。

If a friend with diabetes really likes to eat millet, it is better not to soak millet when making it. It can be steamed into millet in a short time. It is recommended that the steaming time should not exceed 30 minutes. Such millet rice has a hard taste, and its sugar index will decrease a lot. It is recommended that steamed millet rice should not be eaten immediately while it is hot. When millet rice recovers and becomes hard, its sugar index will decrease.

总之，小米属于全谷物杂粮，营养丰富，富含铁、钾和维生素B，适合高血压和贫血者食用，但其膳食纤维含量较低，升糖指数较高，尤其熬制成小米粥后，升糖指数可明显升高，堪比糖水，不适合糖尿病患者食用，尤其血糖控制不好的糖尿病患者，推荐糖尿病患者适量食用小米饭，对血糖的影响较小。

In a word, millet is a whole grain cereal, rich in nutrition, iron, potassium and vitamin B, suitable for people with hypertension and anemia, but its dietary fiber content is low and its sugar index is high, especially after millet is cooked into porridge, its sugar index can significantly increase, comparable to sugar water, not suitable for diabetes patients, especially diabetes patients with poor blood sugar control. It is recommended that diabetes patients eat millet moderately, It has little effect on blood sugar.

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