How to eat every day is probably the most concerned problem for diabetics.
So, how should diabetics adjust their diet?
The premise of diabetes diet is [energy restriction]. People’s energy demand is related to their weight status and activity.
To achieve a diet that varies from person to person, we have to take four steps.
Step 1: Assess Weight Status
To evaluate weight, we often use the index of body mass index.
Body mass index(kg/m2)＝Weight(kg)÷ [Height(m)]2 = Weight (kg) ÷ Height (m) ÷ Height (m)
The judgment criteria are:
- ≤ 18.5 kg/m2 means underweight 18.5 ~ 24.0 kg/m2 means normal weight (excluding 24.0 kg/m2) 24.0 ~ 28.0 kg/m2 means overweight (excluding 28.0 kg/m2) ≥ 28.0 kg/m2 means obesity
It is necessary to remind everyone that the unit of weight in calculation is kg, that is, kg. The unit of height is m.
Let’s give an example:
Lao Wang is 52 years old and works as an accountant. He is 170 cm tall and weighs 80 kg.
His BMI = 80 ÷ (1.7) 2 = 80 ÷ 1.7 ÷ 1.7 = 27.7 kg/m2
His body mass index is 24.0 ~ 28.0 kg/m2, which is overweight.
Step 2: Calculate the standard weight
Knowing our weight status, we also need to know that according to our height, weight is the [standard].
- (Male) Standard Weight = [Height (cm)-100] × 0.9 (kg) (Female) Standard Weight = [Height (cm)-100] × 0.9 (kg)-2.5 (kg)
For example, Lao Wang’s standard weight = (170-100) × 0.9 = 63 kg
Step 3: Calculate the total energy needed for a day
The total amount of calories people need in a day is determined according to their weight status, standard weight and physical activity level.
Total calories required per day = standard body weight × energy required per kilogram of body weight per day
Table 1 Energy Requirements for Different Manual Labor (kcal/kg · day)
Note:
Light manual labor includes housework, office workers, salespeople, teachers, etc.
Manual labor includes students, drivers, electricians, lathe operators, etc.
Heavy manual labor includes farmers, porters, construction workers, stevedores, miners, etc.
Lao Wang’s accounting work is light manual work and his weight is overweight, so he needs 20 ~ 25 kcal of energy per kilogram of body weight every day. Lao Wang’s standard weight is 63 kg.
Lao Wang needs total calories per day = standard body weight × energy per kilogram of body weight per day = 63 × (20 ~ 25) kcal/day = 1260 ~ 1575 kcal/day
Step 4: Choose a recipe that suits you
For Lao Wang, 1260 to 1575 kcal of energy per day is appropriate. He can choose a diet that provides 1 400 kcal of energy per day.
According to the above steps, get the energy you need for a day, and you can choose a recipe that suits you ~
Now do you know how to eat? I hope this article can help diabetics to scientifically [shut up] and keep their blood sugar stable after eating full.