It is said that diabetes is a troublesome disease. Apart from spending money on medical treatment, one must be careful everywhere just to eat every day.
In fact, there is only one principle for the diet of diabetics: control the total energy and ensure balanced nutrition.
Dr. Clove split this general principle into 6 pieces for the convenience of everyone’s memory and operation. Remember these 6 pieces, blood sugar is stable and complications are prevented!
A little miscellaneous
A little miscellaneous, through reasonable collocation to control blood sugar.
1. Miscellaneous staple food
Different foods have different effects on our blood sugar. The staple foods that we eat every day contain more starch, especially refined white rice flour, such as rice, steamed bread, noodles, etc., are the foods that have the greatest impact on our blood sugar.
How to reasonably reduce the effect of these foods on blood sugar?
At this time, we can choose coarse cereals, miscellaneous beans, potatoes and other foods that have less influence on blood sugar as staple food: under the premise of controlling total energy, eat less refined white rice flour and appropriately increase the proportion of coarse cereals, miscellaneous beans and potatoes in staple food.
2. Miscellaneous variety
In addition to staple food, we also have a variety of food.
When eating, the staple food is matched with a proper amount of protein and a large amount of vegetables. Such a mixed diet can effectively reduce the peak value of postprandial blood sugar and avoid large blood sugar fluctuations.
The specific implementation method can be referred to: small changes can stabilize blood sugar!
Thicker
All kinds of staple foods are the main foods that affect blood sugar, so I have to say a few more words here.
The staple food should be coarse and better. We have a principle for the choice of staple food: choose coarse instead of fine.
For example, when buying noodles, choose whole wheat instead of white flour. When buying rice, choose brown rice instead of refined rice. Even potatoes that have little effect on blood sugar, boiled potatoes are better than mashed potatoes.
Be lazy
Many sugar friends and their families have racked their brains when cooking in order to avoid the increase of blood sugar after meals. In fact, on the contrary, they should be lazy when cooking for diabetics.
Vegetables can not be cut finely, beans can be eaten in whole grains, rice and noodles should not be cooked too soft if they can be cooked hard, and fruits should not be juiced if they can be eaten in whole grains.
Because, the more the natural form of food is maintained and the less processing and cooking, the slower the digestion and absorption of sugar in food will be, and the blood sugar will not rise too fast after meals.
Be thinner
Diabetics cannot have less meat. But remember, eat meat thinner and choose lean instead of fat.
Although fat can delay the rise of blood sugar after meals, fat energy is also high. And diabetics need to control the total energy. If they eat a large amount of fat, it is easy to cause excessive energy, causing weight gain and reducing the body’s sensitivity to insulin.
Therefore, when eating meat, we should try our best to choose lean meat and peel poultry meat such as chickens, ducks and geese. Fish is also a good choice because of its low fat content.
A little lighter
When cooking, lighten it.
Many diabetics not only have high blood sugar, but also have hypertension and hyperlipidemia. And many diabetic complications are related to hypertension and hyperlipidemia, which reminds us that in order to prevent diabetic complications, we need to control blood pressure and blood lipid.
When you eat, you need to pay attention to eating less: less oil and salt to help control blood pressure and blood lipid.
Generally speaking, it is better to control the salt per person per day within 5g (about the amount of a beer bottle cap) and the oil within 25 ~ 30g (about 2 porcelain spoons).
Perhaps everyone will have to ask, what if this clear soup is not used to eating?
The answer is to use food for seasoning. For example, garlic and chives can be used to enhance fragrance, shrimps and mushrooms can be used to improve freshness, and ginger and cinnamon can be used to remove fishy smell.
In addition, some cooking skills are also very important. Cooking with non-stick pots uses less oil than traditional iron pots. Add salt before taking out of the pot, and you can use less salt to reach the required salinity. It is better to choose blanching, steaming and other methods than braising in soy sauce and braising in yellow.
Avoid a little bit
Although we often say that diabetics have no what taboos and can eat anything, there are still two things to strictly avoid: tobacco and alcohol.
Step 1 Quit smoking
Harmful components in smoke, such as nicotine, can damage blood vessels. For diabetics, long-term hyperglycemia has already caused certain damage to the blood vessel wall. If smoking is still carried out, it will be tantamount to adding insult to injury to blood vessels.
In the long run, many vascular-related diabetic complications, such as diabetic nephropathy, diabetic eye disease, diabetic foot, etc., will come to you.
2. Alcohol restriction
Drinking alcohol, especially on an empty stomach, can induce hypoglycemia, which is even more dangerous for diabetics taking sulfonylurea hypoglycemic drugs (commonly known as Glex XX). Therefore, diabetics should not drink alcohol.
If drinking is necessary, strict limits are required.
For female patients, the daily alcohol consumption should not exceed 15 g and for male patients should not exceed 25 g (15 g alcohol is equivalent to 450 ml beer, 150 ml wine or 50 ml low alcohol liquor). Drink no more than 2 times a week.
Therefore, we should not think about drinking some small wine for health care. How’s magic wine will do more harm than good to diabetics.