Staple food can not be eaten without, and not too much - learn to calculate

The above guidelines clearly put forward diabetic patients to eat staple food, but the daily intake of staple food varies from person to person.

In general, the higher the recommended energy intake, the higher the recommended intake of staple foods, and adults are generally not recommended to consume less than 4 taels of staple foods per day (raw weight).

But how much each person eats varies according to their body weight, intensity of daily activity, and so on.

Additionally, different types of staple foods, different ways of preparing them, and even different meal patterns can lead to wide variations in blood glucose elevations caused by staple foods.

BONUS: How do you know how many staple foods you can eat each day?

*? First, calculate the total number of calories needed per day (omitted here, click the link to learn if you don't know how to calculate: How many calories should I consume per day)

＊ Second, the daily calorie intake, the calories supplied by carbohydrates generally account for 50% to 60% of the total calories, but the foods that provide carbohydrates include staples, vegetables, fruits, and so on, and are mainly supplied by staples. provided. And 1 gram of carbohydrate provides 4 kilocalories.

For those who don't know how to calculate, or whose blood sugar fluctuates greatly and is not well controlled, it is best to consult your endocrinologist and nutrition professional (dietitian or nutritionist) depending.

Staple food with cooking have to pay attention to - have a heart

1. To do coarse and fine with, grain and beans with, cereals and potatoes with.

Compared with refined grains, whole grains and mixed legumes have a lower glycemic capacity, so on a rationing basis, it is generally recommended that staple foods be consumed in a combination of coarse and fine.

Our choices of staple foods include: brown rice (rice + brown rice), two rice (rice + millet), mixed grain rice (rice + other mixed grains), red beans and rice, whole wheat bread, buckwheat noodles, and so on.

The proportion of whole grains and mixed legumes is generally one-third. However, for elderly sugar lovers, adjust as appropriate depending on digestive ability.

2. To do not ingest staple foods alone.

Staple foods are a class of carbohydrate-rich foods that, when consumed alone, are bound to cause a significant rise in blood sugar.

How to minimize its effect on blood sugar? It is to make it and other low glycemic capacity of food intake together, such as protein-rich meat, dairy, dietary fiber-rich vegetables, and so on.

This is not only a complete intake of nutrients, but also good for smooth blood sugar.

It is worth noting that potatoes and taro, which belongs to a kind of staple food, but because of both the characteristics of vegetables, we often treat them as a vegetable, but for sugar lovers, potatoes and taro can be eaten, but it must be as part of the main food, equal replacement of staple food after intake.

For example: eat 100 to 120 grams of potatoes, sweet potatoes, taro, lotus root, about 25 grams of staple food minus.

3. To do staple food intake regular quantitative.

Diabetics have a reduced ability to regulate blood glucose, and their ability to control blood glucose even relies on exogenous medications to maintain, so how much energy and how much sugar is consumed at each meal is a fixed amount, and must not be increased or decreased at will.

Some sugar lovers think that to maintain stable blood sugar, they need to eat small amounts and many meals.

But in fact, it is not easy to understand this way. On the one hand, according to the postprandial blood glucose curve, too frequent meals are not conducive to glycemic control; on the other hand, such diets also make it difficult to control the timing of the drugs and the choice of dosage.

For those who have difficulty in controlling their blood glucose, we can choose to add two to three intermediate meals to the three main meals according to individual circumstances, which is relatively reliable.

4. The cooking method of the main food should be paid attention to.

Not advocating that diabetic patients drink porridge, I believe many people know, this is because the porridge cooking time is too long, the starch pasteurization is more adequate, easy to be broken down into glucose by the amylase in the digestive tract, so that the blood glucose rises rapidly. Therefore, the staple food eat "dry" do not eat "thin".

Similarly, some of the instant cereals sold on the market are not suitable for people with diabetes.

5. Eating staple food should be chewed slowly, not swallowed.

Chewing and swallowing is not only good for digestion and absorption in the gastrointestinal tract, properly reducing the postprandial glucose response, but also good for sugar lovers to control the amount of food in a meal.