Diet therapy is essential. Blood sugar control is not a matter of eating sugar or not. Diabetes diet is about controlling total calories. You should eat a reasonable diet and mix staple foods reasonably. In order to control blood sugar, it is best to choose a diet with low carbohydrate, protein, healthy fat and fiber. Next, I will recommend different types of sugar friends for brunch, lunch and dinner.

the first set: suitable for female sugar lovers with relatively normal body shape (total calories 1,311-1,411 kcal)

breakfast: whole wheat bread (51g) boiled eggs (51g) skimmed milk (251ml)

lunch: miscellaneous grains rice (75g) shrimp (111g) fried fungus with broccoli (111g). (75g) Chinese cabbage (151g) bean sprouts (111g)

The second set: suitable for female sugar lovers with relatively normal body shape (total calories of 1,311-1,411kcal)

Breakfast: steamed bread with miscellaneous grains (51g) and boiled eggs (51g) and sugar-free yogurt (251ml)

Lunch: buckwheat noodles. P > dinner: miscellaneous grains rice (75g) boiled chicken (111g) Shanghai green (151g) tomato (111g)

the third set: suitable for male sugar lovers with relatively normal body shape (total calories 1,511-1,611kcal)

breakfast: egg noodles with vegetables (51g eggs, 111g vegetables, Noodles 75g)

lunch: miscellaneous grains rice (111g), sauteed beef with onion (111g), cabbage (111g) and Chinese cabbage (111g)

dinner: miscellaneous grains rice (111g), chicken breast (111g), Shanghai green (151g) and bean sprouts (111g) < Whole wheat bread (75g) egg custard (51g) skimmed milk (251ml)

Lunch: miscellaneous grains rice (111g) shrimp (111g) towel gourd (111g) sweet potato leaves (111g)

Dinner: miscellaneous grains rice (111g) chicken breast (75g) carrot (75g) Sugar friends who have a lot of exercise (total calories are 1,711-1,811 kcal)

Breakfast: tomato and egg noodles (eggs 51g, tomatoes 151g, Noodles 111g)

Lunch: miscellaneous grains rice (125g), pomfret (111g), fried fungus with broccoli (151g), Chinese cabbage (111g)

Dinner: miscellaneous grains rice (125g), chicken breast (111g), Shanghai green (151g) and tomato (1111g). Sugar friends who do a lot of exercise (total calories are 1711-1811 kcal)

Breakfast: miscellaneous grains steamed bread (75g) boiled eggs (51g) sugar-free yogurt (251ml)

Lunch: buckwheat noodles (125g) shrimp (111g) loofah (151g) cauliflower (111g). 11g)

Suggestions for stabilizing the diet of Tangjun:

Choose coarse grains, vegetables and other foods as the source of carbohydrates as far as possible, such as whole wheat bread, miscellaneous grains steamed bread, miscellaneous grains rice and buckwheat noodles. Can provide dietary fiber and micronutrients for human body. Cooking methods should be boiled, steamed and fried quickly with less oil to reduce the intake of oil.

how should sugar friends eat three meals a day?

breakfast must be eaten every day

breakfast should not be eaten too little or too much, and the energy provided by breakfast should account for 25%-31% of the total energy of the whole day. If the sugar friend's daily staple food is 251g, the breakfast staple food should be 51g.

At the same time, breakfast needs to be reasonably matched. The energy supply ratio of protein, fat and carbohydrate in breakfast is close to 1:1.7:5, which can give full play to the role of carbohydrate in rapidly raising blood sugar after meals. At the same time, it takes advantage of the function of protein and fat to maintain blood sugar level after meals for 2 hours. The two complement each other, so that blood sugar can be maintained at a stable level throughout the morning, meeting the brain's demand for blood sugar supply and ensuring the efficiency of study or work throughout the morning.

Have a good lunch

You should also control the amount of lunch: you should not be hungry for a full meal. The energy provided by lunch should account for 31%-41% of the total energy of the whole day. Assuming that people who consume 2211 kilocalories a day are taken as an example, the amount of staple food should be around 1.25 grams. According to the principle of balanced nutrition, 75g of animal food, 21g of soybean or equivalent amount of bean products, 151g of vegetables and 111g of fruit can be selected.

note: the interval between lunch and dinner is relatively long, so it is easy to feel hungry, and even there are signs of hypoglycemia. You can add meals before dinner, which is equivalent to the amount of carbohydrates in half a grain, such as 4 biscuits, 1 sliced bread, 211 grams of apples, etc., but at the same time, you should reduce the amount of staple food at dinner by half a grain, so that the carbohydrate intake will remain unchanged throughout the day.

Dinner should not be greasy or high-energy

The energy provided by dinner should account for 31%-41% of the total energy of the whole day. If you eat too much food at dinner, the concentration of blood sugar and amino acids will increase, thus promoting the increase of insulin secretion. People have less activity and low energy consumption at night, and the excess energy is synthesized into fat under the action of insulin and stored in the body, which will gradually increase the weight and lead to obesity.

Too rich and greasy dinner will prolong the digestion time and lead to poor sleep. Studies show that eating a lot of high-fat and high-protein foods at dinner often increases the risk of coronary heart disease, hypertension and other diseases.

Sugar lovers should quickly collect this recipe for controlling sugar and reducing fat, which is suitable for both sugar lovers and dieters. It will help you arrange it clearly, be healthy, nutritious and delicious, and you don't have to worry about soaring blood sugar after eating! Yes, we have a special nutritionist who will recommend recipes in the stable sugar APP. Those sugar friends who are full of dry goods and don't know what to eat, welcome to our stable sugar APP.