Eating is one of the most important things for a person. Without meals, the body can hardly function normally. China is a big country for food. The research on food is also spread through the ages. Each region has its own specialties. People with diabetes may be the ones most admired for being able to eat and drink, because patients cannot open their own tastes and enjoy good food. The meal must be preoccupied with, just about to scrutinize it, and dare to eat the food with confidence. In the face of such confusion, Xiaobian teaches diabetics how to eat and how to eat.
First, the staple food
You need to eat less staple food. The staple foods are mainly carbohydrates, various pastas, rice, porridge, and powder. They look almost similar. In fact, for sugary friends, what kind of staple food is different is still very different. The staple food should eat more foods rich in dietary fiber, such as millet, steamed bread, buckwheat and so on. These coarse grains have a long digestion time in the stomach, so they have a lower glycemic index and a slower effect on blood sugar, which can effectively inhibit sugary friends. Postprandial blood glucose increased.
If you want to eat the staple food, if you want to eat a variety of flour mixed together (like wheat flour and sorghum flour) or a variety of rice (like rice, millet, black rice mixed) to eat, such a glycemic index Will be relatively low, can maintain the stability of blood sugar. There is the problem of quantity. One staple food can not be eaten too much, like breakfast can eat a two-side two-side steamed buns, lunch and dinner can each eat 2 grains of rice, of course, the amount of staple food also varies from person to person, we must According to their own weight oh. (Main foods contain mainly carbohydrates, and people need 50%-65% of total energy a day.)
Second, vegetables
Having finished the staple food, vegetables on the table are also essential. However, what happened to other people with diabetes was what kind of vegetables I should eat. What should I do? In fact, there are many vegetables that are suitable for people with diabetes. Through the introduction of Xiao Bian, everyone thinks that people with diabetes can also eat food.
When choosing the amount of vegetables, we try to choose the leaves, stems, fungi and vegetables. These vegetables belong to the low-glycemic index category. For example: oil wheat, lettuce, bitter gourd, onion, black fungus, melon, leeks, lettuce, cucumber, white radish and other vegetables.
However, we must remember that when eating vegetables, we must avoid potatoes, taro, sweet potatoes and other vegetables that contain more starch, and these vegetables are faster to raise sugar.Third, meat
Most diabetics have such questions. Can we eat meat? In fact, eating meat is a must. Meat contains the fat that our body needs. However, if you have a choice, you can eat lean meat, but avoid eating fat, trotters, animal brains and other fatty foods. Generally, diabetics can eat 100 to 150 grams a day. They should rely mainly on lean meat dishes. They should not eat oyster meat and barbecue meats, such as chicken, fish, rabbit, prawns, and lean meat.
Meat is delicious, but don't be greedy. Controlling the amount of food is a very important thing for everyone.Fourth, fruit
Xiaobian said here with everyone that diabetics can eat fruits. Fruit taste is good, can add a lot of vitamins, minerals and fruit acids. Just pay attention to the type and quantity of food you eat. Xiao Bian here to introduce everyone to eat fruit "four elements."
Element One: The "Time" for Eating Fruit
When the blood glucose control is ideal, that is, fasting blood glucose can be controlled at 140mg/dl or less, 2-hour postprandial blood glucose control is less than 180mg/dl, and glycated hemoglobin is controlled at 7.5% or less, without frequent hyperglycemia or hypoglycemia, to satisfy the enjoyment of fruit Prerequisites. If the blood sugar control is not ideal, you can first eat vegetables such as tomatoes and cucumbers as fruits, and then select the fruit after the condition is stable.
Element 2: Time for eating fruit
Fruits are generally eaten as a snack, that is, in the middle of two meals (such as 10 o'clock in the morning or 3 o'clock in the afternoon) or one hour before going to bed, which can avoid overloading the pancreas with one-time intake of excessive carbohydrates. It is generally not advisable to eat fruit immediately before or after a meal.
Element 3: "kinds" of eating fruitThe carbohydrate content of various fruits is 6% to 20%. You should choose fruits that have a relatively low sugar content and have a slower blood sugar level. The latter may have certain differences for different people with diabetes, and can make choices based on their own practical experience. In general, hawthorn, grapefruit, dragon fruit, orange, kiwi and other sugar content is relatively low, suitable for diabetics, while bananas, red dates, litchi, pineapple, sweet tangerine, grapes and other high sugar content, diabetes is not appropriate edible.
Element 4: "Quantity" of eating fruit
According to the effect of fruit on blood sugar, about 200 grams of fruit (about 90 kcal calories) can be eaten each day, and half (25 grams) of the staple food should be reduced. This is the equivalent exchange of food, so that daily Total calorie intake remains unchanged
V. Snacks
Diabetes patients choose snacks, first of all to clarify three concepts: First, can not be opposed to eating zero; Second, to eat snacks should pay attention to nutrition, not only diagrams; Third, the calories contained in snacks are included in the total calories of the daily diet , And can not disrupt the normal eating habits, so as not to affect the normal law of digestion and absorption. In addition, there are three principles to be followed in the selection process: first, natural, non-processing or less processing; second, no significant increase in blood sugar; third, low sugar, low salt, low fat, no additives.
For example, fruits are snacks that we can eat every day (for fruit selection, see No. 4); biscuits, cakes, candies, crisp noodles, chocolate and other snacks. Even if we use “sugar-free†signs, we must eat less. Ingredients; but fried foods (like French fries, potato chips), minced meat, and dried meat are absolutely inedible.
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