Give you some key principles.
Choose food instead of food.
2. Choose foods with low insulin index.
3. Choose foods with low glycation end products.
4. Choose foods with high anti-inflammatory and antioxidant capacity index.
5. Choose high-quality carbohydrates and high-quality fats.
The five key points are finished, so what are the benefits of these dietary principles for everyone?
A study published in the journal Obesity and Weight Loss Treatment conforms to the above dietary principles and targets at 24 overweight and obese women with insulin resistance and polycystic ovary syndrome. Under the guidance of a nutritionist, guess what the result is?
Their weight decreased by 8.6Kg, waist circumference decreased by 8.4cm, fasting insulin level decreased by 52%, very low density lipoprotein decreased by 29% and triglyceride decreased by 35%.
In other words, this dietary principle is very good for some patients with endocrine diseases. If you don't want to lose weight, don't worry, because this diet won't lose weight for people with normal weight, it just helps you correct the imbalance.
Next, before it's too late, we will pass on these healthy eating guidelines to everyone.
Next, I will combine these principles by teaching you to choose milk, staple food, fruits and vegetables, fat, meat and condiments.
0 1 How to eat milk?
The answer is-no! ! !
Why avoid dairy products? For Hashimoto's patients, casein in dairy products can trigger an immune response, leading to an increase in antibodies. Moreover, milk is a strong insulin secretagogue.
A study published in the European Journal of Clinical Nutrition asked 24 8-year-old boys to take extra milk or meat containing 53g protein in their normal diet. Guess what happened.
After 7 days, the fasting insulin solubility and insulin-like peptide factor-1 of boys who drank milk increased by 103% and 19% respectively.
This means that milk is not a good food for patients with insulin resistance.
You may be worried about calcium deficiency, but I want to tell you that the calcium content of milk is not as high as that of green leafy vegetables, rape and cauliflower.
If you want to drink milk, coconut milk shake and nut milk are very good, I recommend them to you.
How to choose the staple food?
As soon as you hear the staple food, please tell me what I can't eat.
I believe you should know that over-processed foods, such as pancakes, steamed bread and bread, must not be eaten! ! !
Recommend a staple food that everyone can eat.
1, black rice-high resistance starch
Most resistant starch will reach the colon and be fermented by probiotics to produce short-chain fatty acids beneficial to human body (remember to distinguish glutinous rice from purple rice)
2. Oatmeal-β-glucan
The protein content of oats is equivalent to that of meat, the dietary fiber is 15 times that of polished rice, and the calcium is half that of milk. It also has β-glucan, which is called the nemesis of "three highs".
Meta-analysis of 18 randomized controlled trials showed that β -glucan of oat could reduce fasting blood glucose.
But I remind you here, look at the ingredients list and try to choose oatmeal or oat bran (containing more β -glucan).
Traditional ready-to-eat oatmeal is not recommended for everyone to buy, and some even add non-dairy creamer and lactose. You must remember to distinguish.
3, buckwheat rice
This is a very low-key staple food. Buckwheat is regarded as the "king of grains" by Yi people, and it will also be used by Yi people when they remarry.
Contains resistant starch, quercetin, rutin, low GI, low insulin index, and rich in chiral inositol (good for polycystic women).
Rutin can regulate blood pressure; Quercetin has strong antioxidant properties and is a flavonoid antioxidant naturally found in fruits and vegetables (such as cranberries, asparagus and cherries).
Chiral inositol is the precursor of the second messenger in insulin signaling pathway, which can help improve the sensitivity of insulin and is also a good food for insulin-resistant partners.
4. What if you want to eat white rice?
Let me give you a suggestion. There is a randomized controlled trial on vinegar research at present. It is found that adding vinegar to high GI food can reduce postprandial blood sugar and insulin bottle, and increase satiety.
In fact, this also explains why Japanese rice consumption is not lower than that of China, but the obesity rate is not as high as that of China, which is probably related to sushi and rice balls.
How to eat vegetables and fruits?
What I want to tell you is that you don't have to worry too much about eating fruits and vegetables. Almost everything can be eaten.
Reminder:
(1) Be careful not to stir-fry, and it is best to eat clear soup hot pot during the New Year;
2 For partners who need to lose weight, eat vegetables first, and then eat other meats-reduce the intake (if you don't need to lose weight, you can eat protein first);
3 taro, potato and yam are eaten as staple foods;
4. Add coriander, onion, asparagus, broccoli and watercress to the food rich in quercetin;
⑤ Choose fruits with high nutritional index, such as blueberries and cherries, and limit the amount of sugar, not to mention eating a basket of fruits after a full meal. Fructose is high, and if it cannot be metabolized, it will become fatty liver.
6. Eat more mushroom foods, such as auricularia auricula, shiitake mushrooms, Pleurotus ostreatus, white mushrooms, Agrocybe aegerita, Cordyceps sinensis, etc. Polysaccharides in mushrooms have immunomodulatory effects and have a positive effect on the adjuvant treatment of cancer.
⑦ Eggplant, tomato, potato, etc., which can avoid joint pain.
Repair gastric mucosa
How to eat fat?
What I want to tell you is that high fat and low fat are not good methods.
I also give you four suggestions:
1. Don't choose omega6 edible oil, you can get it directly from nuts. Olive oil or tea oil rich in oleic acid is preferred. For high cost performance, choose rapeseed oil with high oleic acid and low erucic acid (erucic acid is not good for the heart).
2. If you choose virgin olive oil, you can not only cold salad, but also cook, which is much better than polyunsaturated fatty acids.
The smoke point of extra virgin olive oil is 160-207, but the actual cooking temperature is about 100 and the quick frying temperature is 120- 150. As long as the oil is not heated to smoke, olive oil is absolutely competent.
3. Try steaming, stewing, frying and cold salad. If you want to stir fry, choose lard or coconut oil with high saturated fatty acids. Anyway, refining is not good, and eating too much will promote inflammation.
4. Regarding the supplement of omega-3 fatty acids, I suggest you eat more fish or supplement deep-sea fish oil. By the way, flaxseed is a good raw material. I suggest you make good use of it.
What kind of meat can I eat?
The exciting thing is that you can eat almost all the meat.
Meat is a treasure house of vitamins and minerals, and protein is rich in content, which can be eaten by pigs, sheep, cows, chickens, ducks and pigeons.
I recommend fish as the best source of protein. I suggest you eat more fish.
For Hashimoto's patients, if you don't have high iodine, I suggest that your fish 65438+ 0-2 times a week is also excellent, because it contains zinc to support immunity and selenium to help detoxify, and deep-sea fish also has ω-3 anti-inflammatory effect.
How to choose condiments?
There are really too many plant seasonings. I suggest you make good use of them, because these seasonings not only add flavor, but also contain some beneficial ingredients.
For example: ginger slices, onion, pepper, minced garlic, star anise, cinnamon, turmeric, onion and so on.
By the way, I want to tell you: try to avoid condiments containing caramel pigment, sucralose, sodium glutamate, sodium benzoate and other food additives.
Finally, I will give you some suggestions.
1. The staple food can be replaced.
Rice, red beans, lotus seeds, taro, yam, corn, peas, sweet potatoes, burdock, lotus roots and potatoes are all staple foods.
2. Choose fruits with low fructose content, preferably within 100-200g.
3. Although the carbohydrate content of pumpkin and carrot is not high, their GI value is high. It is suggested that each meal should not exceed 50g, and it should be matched with other vegetables.
4. Eat the snacks you want during the day and don't eat after 8 pm.
5. When eating high-sugar food, add some vinegar to reduce the postprandial blood sugar value and insulin index.
6. Stop after dinner, and don't sit down after eating.
7. For Hashimoto's patients, in order to avoid ingesting allergens, gluten digestive enzymes should be prepared in time, others should avoid overeating, and drink a spoonful of apple vinegar after meals to assist digestion.