Carbohydrate is the staple food, and it is best to eat coarse grains and coarse grains. The staple food can be two pieces of whole wheat bread, an egg or a glass of milk to supplement protein, and cold vegetables such as cucumber and spinach. You can eat half a bowl of rice and stir-fry for lunch. When cooking, you can add lean meat, shrimp and other low-fat meat. You can eat half a coarse cereal steamed bread or drink coarse cereal porridge, mix vegetables or stir-fry for dinner.
The cooking method of diabetes rice is mainly cold salad, steamed as much as possible, and don't put more oil and salt when cooking. In addition, the diet should follow the principle of eating less and eating more meals, try to eat less foods with high fat, high sugar and high calorie, and pay attention to proper exercise after meals.
healthy recipes
1, moderate staple food: 5~8 A Liang days, mainly rice and flour, and coarse grains account for 1/3 of the daily staple food.
2, eat more vegetables: about 1 kg per day, pay attention to choose dark green vegetables and red vegetables. There are 1~2 medium-sized fruits every day, and processed juice drinks cannot replace fruits.
3. Appropriate amount of meat: fish and shrimp 1~2, lean pigs (or beef and mutton) 1 ~ 1 every day. Chicken and duck meat can be peeled and replaced with pork. Boiled egg white 1. No more than 3 egg yolks per week.
4. Half a catty of low-fat milk and half two soybeans (or about 1 two dried beans and 2~3 tofu) every day.
5. Besides the amount of fat, the type of fat is more important. It is best to choose 20g vegetable oil containing more unsaturated fatty acids as edible oil, such as soybean oil, rapeseed oil, blended oil, tea oil and olive oil. , about 2 tablespoons. Less than 6 grams of salt a day, do not eat pickles, yellow sauce, tofu, sesame sauce and other foods.