这里说的意大利面是全麦意面，请注意下面一段原文

The glycemic index applies to carbohydrate-containing foods. The recommendations are that some types of fruit may be consumed ad libitum, such as apples, pears, oranges, raspberries and strawberries. Other types should be eaten in only very limited amounts, including bananas (especially overripe bananas), grapes, kiwi, pineapple and melon. Nearly all vegetables are permitted, with the exception of corn, which should be limited. Carrots, beets and parsnip should preferably be eaten raw.

想吃多少就吃多少的水果包括苹果、梨、橙、红莓、草莓。需要限量的水果包括香蕉（特别是过熟的香蕉）、葡萄、猕猴桃、菠萝、甜瓜。几乎所有的蔬菜都可以吃，但是玉米要限量。胡萝卜、紫菜头、萝卜等最好生吃。

With regard to cereal-based foods (bread, grain, corn, hulled grains and breakfast products), the goal is to eat as many coarse and wholegrain foods as possible, i.e. wholegrain breads with many kernels, wholegrain pasta, whole oats and the special varieties of wholegrain cornflakes

在谷物方面，尽可能吃未经过加工的粗粮，如带有很多籽粒的全麦面包，全麦意面，全麦麦片等等。

Potatoes should be cooked as little as possible. Try to stick to new potatoes, and it is a good idea to eat them cold. Avoid mashed potatoes and baked potatoes.

土豆的加工时间要短。吃新土豆，而且要晾凉再吃。避免吃土豆泥和烤土豆。

Pasta should be cooked al dente and is best eaten cold.

意面要做得有咬劲，不要煮得太烂，最好晾凉以后吃。

Choose rice varieties such as brown rice, parboiled rice or basmati.

米，要吃褐色粗米，parboiled rice (我看到卖，从来没吃过，不知道是什么），印度米

White bread without kernels, white rice and sugary breakfast products should be avoided. In general, sugar intake should be limited, not so much because of its GI but to avoid all those 'empty calories'.

白面包，白米和甜味的早点都要避免。一般来说，要限制食糖摄入量。

所有跟帖： 

• 谢谢补充。看来细粮一定要少吃为好，粗粮不好吃，但有利健康。 -天涯觅路- ♀ (0 bytes) () 11/29/2010 postreply 06:54:37