If you want to say that the biggest trouble for sugar friends after they get sick, I believe it lies in the problem of eating.

The Dragon Boat Festival dinner is both a temptation and a torture for sugar friends. Should I eat a delicious table? How to eat? Troubled every sugar friend.

On the issue of eating, sugar friends are also divided into several factions:

One-size-fits-all pie: don't eat all fruits and sweets, for fear of rising sugar;

It doesn't matter: eat whatever you want, eat whatever you like, and add more medicine if it's a big deal;

Middle school: I want to eat delicious food, which will raise my blood sugar. It's too difficult.

The reason why sugar lovers are troubled by diet is mainly because of the "sugar" in diet. Although sugar is not the direct cause of diabetes, it is indeed related to excessive sugar intake.

"Sugar" is just a common name among the people, and it is called "carbohydrate" in nutrition. The sugar we usually eat is just one of the carbohydrates. It is an essential nutrition in human body, which can not only bring people sweet enjoyment, but also break down into glucose, which becomes the necessary energy for human survival.

However, if you consume too much sugar in a short time, your blood sugar will increase and the burden of energy metabolism in your body will increase. Especially for sugar lovers, how to keep blood sugar stable is the most urgent need.

Dragon Boat Festival dinner, a table of chicken, duck, fish, seafood and delicacies, is delicious for healthy people, but for those who love sugar, it is the culprit of a table of sugar!

But it's not impossible to have a big meal. Remember the principles of these four words "sample, quantity, order and method", and you can enjoy a delicious meal at any time.

First, samples (nutritious and low GI)

The effects of food types on blood sugar are different, and there are great differences between them. Therefore, we should choose those with rich nutrition but low glycemic index.

Staple food: you can eat more coarse grains and beans, such as oats, buckwheat, black rice, black beans, red beans and soybeans. Rich in dietary fiber, it is beneficial to slow down the rise of sugar. It also contains rich nutrients, such as amino acids, unsaturated fatty acids, chromium, soybean isoflavones, etc., which are all nutrients needed by the human body. Eat less flour, digest and absorb quickly, and the glycemic index will be high.

Vegetables: Most leafy vegetables can be eaten. Root vegetables have high starch content and can replace staple food. It is recommended to eat more dark vegetables to help delay the rise of blood sugar.

Meat: Eat less fat and moderate lean meat. Chicken, duck, rabbit, fish, cattle and other meats are suitable for sugar lovers.

Every meal should pay attention to balanced nutrition and diversified ingredients, ensure proper intake of fat and high-quality protein, make the body have sufficient nutrition, avoid hunger and better control blood sugar.

Second, the quantity (control calorie intake)

Sugar friends should pay attention to the total calorie intake every day when eating. Generally speaking, doctors will calculate the total calories needed by patients every day according to their height, weight, age, activity and complications.

However, if sugar friends are required to have a nickname for every meal, it is really inappropriate to calculate calories carefully.

So here is a simple way to teach you. If you are a sugar lover with stable blood sugar control, you can try it.

Staple food: take your own fist as the standard, about the size of two fists every day.

Protein: It's about the size of a palm, which can meet the needs of a day. About 50-100g.

Fat: less fat, the size of thumb tip is enough.

Lean meat: a finger size is enough. About 50 grams.

Vegetables: About the amount that two hands can hold, about 500- 1000 grams of vegetables.

Sugar friends try this measurement method, how much will it differ from the daily calories recommended by doctors?

Three. Method (food processing method)

The method of food cooking also has a great influence on blood sugar. Similarly, the GI index of rice, porridge and rice is very different, and the efficiency of increasing sugar is also different. Diabetic people will drink porridge to increase sugar quickly, but eat rice to increase sugar slowly.

Generally speaking, the finer the particles of food, the easier it is to be dissolved by water, the faster it is absorbed, and the blood sugar will fluctuate quickly. So eat less deep-processed food, that is, don't make the ingredients too fine. It is not conducive to controlling blood sugar.

When cooking food, we should also pay attention to less oil and salt, mainly cooking and frying, less barbecue and less frying. Foods high in oil and salt are not conducive to stabilizing blood sugar.

Fourth, the order (the order of eating)

The increase of blood sugar is also related to the order of eating. If you work hard on the order of eating, you can also get unexpected results.

1) Have soup before meals.

It is best to have hot soup, and the soup should be light and less oily. Hot soup can warm the stomach, relieve hunger and avoid eating too fast.

2) Eat vegetables after soup.

Eat some high-fiber vegetables after eating soup. Dietary fiber can increase satiety and reduce the intake of staple food.

3) The staple food should be coarse and fine.

The staple food is best matched with coarse grains and miscellaneous beans from flour and rice, which can effectively delay postprandial blood sugar.

4) finally eating meat

Eat meat after the staple food. When a part of the staple food is eaten, meat will be eaten less unconsciously, and the intake of oil will naturally be less.

Sugar friends, have you remembered the above four dietary principles? Remember the principles of sample, quantity, method and order, and eat the Dragon Boat Festival dinner if you want!