The total amount of sugar (white sugar, brown sugar, honey, etc.) often mentioned in previous articles. ) The daily intake should not exceed 50g, and it is best to control it within 25 g.
The state of not eating at all is naturally the healthiest. But it is also impossible.
And if you don't eat sweets, you will really lose a lot of fun. As long as you don't let yourself be in a state of "controlled by sugar", it is understandable to eat dessert occasionally.
25g says a lot, but after using it well, it won't hurt your stomach too much. My first suggestion is to improve my sensitivity to sweetness by lowering blood sugar. For example, drinking a cup of soybean milk used to require 10 spoonful of sugar. Now change it to 8 scoops, and slowly change it to 5 scoops.
In the end, just a little sugar will make you feel very sweet, so you are not so sweet.
Change the diet order
We all know that eating miscellaneous grains has many benefits: controlling blood sugar and adding some nutrients that are not easy to get from other foods. But it is not easy to eat miscellaneous grains every day. For example, when eating out, there is almost no such option.
By contrast, it is much easier to change the order of eating.
Simply put, changing the order of eating means eating more vegetables first, and then eating slowly one by one. If it doesn't come up, you should pick up half a bowl of rice before eating.
It's simple, right? Is it not difficult? Can I do it every day? Such a small thing can significantly reduce the postprandial blood glucose response.
Does Tian Ji have the wisdom of horse racing? )
Take a walk after dinner, don't sit down immediately; Eat more foods rich in fiber to slow down digestion; If possible, divide the main food for dinner into breakfast or lunch (eat less and eat more, such as sweet potato for breakfast until after ten o'clock when you are a little hungry).
These are also tips that can easily help you stabilize your blood sugar without changing your diet and total energy intake.
3. Eat more whole grains (choose low GI/GL)
Rice, noodles, steamed bread, bread and other refined white rice flour are all staple foods with very high glycemic index and low nutritional value.
If 1/3- 1/2 white rice is replaced by various miscellaneous grains, such as black rice, Redmi, millet, coix seed, buckwheat, oats, quinoa, red beans, mung beans and peas, or some sweet potatoes are added to cook together, the nutritional value of rice will be greatly improved.
It is always said that miscellaneous grains have high nutritional value, so why not eat them all?
This is because coarse grains are rich in nutrition, but they are not easy to digest, which will bring a burden to the stomach. Especially for some people with poor stomachs, symptoms such as flatulence and stomachache may occur after eating too much.
I usually choose some miscellaneous grains of rice that don't need to be soaked in advance, mix them well in advance and put them in a rice jar. When cooking, I use the "miscellaneous grains rice" mode of the rice cooker. Compared with boiled white rice, there are no extra steps, so it is easier to become a part of daily diet.
I have completed so many methods to control the stability of blood sugar. It's actually quite difficult to say it simply.
Take your time. Let's take "sugar control" as a small goal in the future.