Nutrition doctors will recommend sugar lovers to cook their own meals.
The first reason is that the amount of food can be grasped. The second reason is that cooking by oneself can use seasonings rationally to help sugar lovers better control blood sugar, blood lipid and blood pressure, which is also good for preventing diabetic complications.
So, does what pay attention to seasoning for sugar lovers? Come and have a look with Dr. Clove.
Oil
Due to the high energy produced by oil, eating too much is not conducive to sugar lovers to control the total energy. In addition, excessive oil intake increases the risk of obesity and atherosclerosis, which may induce cardiovascular diseases such as stroke and myocardial infarction.
The key to eating oil healthily lies in two points:
Step 1 Use the right cooking oil
It is recommended that everyone choose vegetable oil, each person should control it at 25 ~ 30g per day, and the common white porcelain spoon is about 2 ~ 3 spoons. If conditions permit, it is better to use oil control spoons and oil control bottles to control the amount of oil used.
When cooking at ordinary times, choose the method of less oil, more steaming, stewing, braising, cold mixing, less stir-frying, frying and other methods.
Step 2 Pay Attention to Invisible Oil
In addition to the oil in vegetables, there are many oils that we unconsciously eat into our stomachs. For example, fat meat, animal skins, biscuits, cakes, etc.
It is suggested that you choose lean meat when eating meat, and peel chicken, duck and poultry meat. Generally speaking, biscuits and cakes contain more oil, so you should eat as little or no as possible.
Salt
Excessive sodium intake is not conducive to blood pressure control. Excessive blood pressure will not only increase the risk of many diabetic complications such as diabetic nephropathy and diabetic retinopathy, but also destroy the internal structure of arterial vessels and increase the risk of cardiovascular diseases such as stroke and myocardial infarction.
For both sugar lovers and healthy people, the daily intake should be less than 6 grams per person, which is about the amount of a beer bottle cap without rubber pad. If you have high blood pressure, reduce it to less than 5 grams, or follow the doctor’s guidance and eat less salt and no salt.
At the same time, we should also pay attention to the intake of [invisible salt].
Some foods contain quite high sodium salt content, such as:
- Dry seafood, such as shrimps, sea rice, dried fish, etc.; All kinds of meat products, such as sausage, bacon, ham, etc.; All kinds of pickled food, such as salted eggs, fermented bean curd, pickled vegetables, etc.; Convenient foods, such as fine dried noodles, instant noodles, etc.; All kinds of desserts, such as cakes, biscuits and ice cream.
The sodium content in so many foods is so high, how can we reduce salt and limit salt?
Here, I’d like to tell you a few tips for reducing salt:
- Choose fresh ingredients and match them with foods with delicious taste, such as various mushrooms, so you don’t need a lot of salty taste to flavor them. Skillfully use spicy ingredients and spices, such as curry, mustard, ginger and garlic and other low sodium seasonings; Clever use of lemon, orange peel and other ingredients with different flavors to hook out different tastes; After cooking, sprinkle salt on the food surface to reduce the amount. When buying packaged food, pay attention to the sodium content in the nutrition composition table and choose low sodium food. Appropriate increase of potassium-rich foods to promote sodium excretion, such as green leafy vegetables, low-fat dairy products, oranges, plain nuts, etc.
Soy sauce
Soy sauce and oyster sauce taste delicious and salty, which can enhance color and freshness of dishes.
For this kind of condiment, the limit is also mainly to limit the intake of sodium salt. For example, one tablespoon (about 10 ml) of soy sauce is equivalent to 1.5 ~ 2 g of salt.
However, this kind of seasoning not only has salty taste, but also delicate flavor, can play a [synergistic effect] with salt, thus achieving the effect of less salt. Therefore, when cooking on weekdays, this kind of seasoning can be used in combination with salt, appropriate use of soy sauce, oyster sauce, can put less salt.
In addition, sugar is added to oyster sauce. For example, one tablespoon (about 10 g) of oyster sauce contains 2 g of added sugar. Therefore, sugar lovers should not use too much when cooking.
Vinegar
Vinegar is a good seasoning, and for diabetics, there is an additional benefit: it helps everyone stabilize postprandial blood sugar.
Some studies have found that after vinegar is added to white bread, the glycemic index is reduced from 88 to 64, which indicates that vinegar can reduce the effect of food on blood sugar.
Click to view: Is what glycemic index?
Although there are many rumors about the health care effects of vinegar and vinegar soaked food, claiming to have the so-called magical effects of reducing blood lipid, softening blood vessels, preventing cancer and anticancer, these so-called magical effects are not supported by strong experimental data.
Therefore, you don’t have to drink vinegar or eat all kinds of vinegar-soaked foods in pursuit of these illusory effects, such as [vinegar-soaked black beans], [vinegar-soaked peanuts], etc.
Vinegar can flavor and aroma, and can hook out the taste of the ingredients themselves, thus reducing the amount of sodium salt. Using vinegar to flavor, making cucumber, jellyfish mixed with vinegar, kelp shredded with vinegar, sour and hot soup, or dipping vinegar as a dip to accompany meals, are delicious and healthy choices.
What needs to be reminded is that although vinegar is good, don’t drink it with jealousy, especially for friends who have bad stomach and intestines and feel uncomfortable after eating sour food, they need to pay more attention.
Sugar
When we talk about sugar, we mainly mean added sugar. Including sugar added in cooking (such as white granulated sugar, soft white sugar, crystal sugar, brown sugar), sugar in fruit juice, honey and other foods.
Excessive intake of these sugars will lead to sharp fluctuations in postprandial blood sugar, which is not conducive to blood sugar control. At the same time, studies have shown that excessive intake of added sugar will also increase the risk of cardiovascular diseases and cancer.
Sugar lovers should eat as little or no added sugar as possible, and the daily intake of added sugar should not exceed 25g, which is about 2 porcelain spoons.
In order not to exceed this limit, when cooking, choose less sweet and sour, braised in soy sauce and other dishes that need sugar. If you must make such dishes, you can put less or no white sugar and choose a proper amount of sugar instead, such as stevioside and aspartame.
In addition, drink less or no sweet drinks, brown sugar water, honey water, fruit juice, freshly squeezed fruit juice, etc., eat less or no biscuits, cookies, chocolate, bread and other snacks; When drinking coffee, milk, soya-bean milk and porridge, add no sugar or less sugar.