Rule #1: Eat a balanced diet, including cereals
A balanced diet is the highest rule of thumb for sugar addicts; even those who have not been paying much attention to their diets before should start to make sure that they eat a variety of foods after they have been diagnosed with diabetes. Experts recommend eating 12 to 15 types of food per day and 25 to 30 types of food per week; such a diet structure can ensure the body's comprehensive intake of all kinds of nutrients. In particular, some of the nutrients that have a "special significance" for the body, such as calcium and vitamin D, should be consistent with the daily intake of the corresponding food.
Despite the decline in glucose regulation, carbohydrates are a daily necessity and are essential for maintaining normal physiological function. The sugar lovers and not to choke on food, completely reject carbohydrates, but through some ways to control its impact on blood glucose. In the daily staple food appropriate to add some coarse grains, not only can more make up for the refined rice and white flour in the process of processing lost nutrients, but also can use the coarse grains in the rich dietary fiber to slow down the speed of postprandial blood glucose, can be said to be a two-way street.
Need to be reminded that: roughage is good, but also to the right amount; not all the time are roughage.
Law 2: three meals reasonably distributed, snacks in moderation
It is recommended that the morning, noon and night meals provide energy ratio of 3:4:3, or 4:3:3, or 4:4:2 - no matter what kind of rationing, is the requirement of dinner to eat less; this not only can reduce the burden of the stomach and intestines during the sleep, but also will not cause excessive fluctuations in fasting blood sugar the next morning.
For those who implement the "eat less, eat more" sugar friends, you can divide the original three meals to a part of the morning around 10:00 am and 4:00 pm, respectively, to the two "meal"; it should be noted that the meal is in the total energy unchanged based on redistribution, not increase The first thing you need to do is to take a look at the newest and most important thing you need to do is to take a look at the newest and most important thing you need to do.
Sugar lovers can take fresh fruits, vegetables, dairy products, nuts, etc. as snacks, but need to be reminded that: snacks should be in moderation, especially for the high fat content of nuts snacks, must be formulated to set the upper limit of the daily intake and strictly abide by.
Rule 3: Eat more vegetables, fruits and potatoes in moderation
These types of food **** the same point is rich in dietary fiber and a variety of vitamins. With the improvement of the living standard, food refinement is more and more high, the proportion of animal food is greatly increased. Some residents of large cities, the proportion of dietary fat calories, has increased from 20% to 25% decades ago to the current 40% to 45%, while the intake of dietary fiber is significantly lower, the so-called "life is getting better and better, less and less fiber". This has led to some of the so-called "modern civilization disease", such as obesity, diabetes, hyperlipidemia, and so on, as well as some of the diseases related to dietary fiber is too little, such as intestinal cancer, constipation, intestinal polyps and other incidence of increasing. The Chinese Nutrition Society recommends that each person should eat 25-30 grams of dietary fiber per day, vegetables, fruits and potatoes are good sources of dietary fiber.
Rule 4: daily intake of high-quality protein
There is an interesting saying that "four-legged (pigs, cows, sheep, etc.) is not as good as two-legged (chickens, ducks, etc.), and two-legged is not as good as no legs (fish)," and in fact, these are sources of high-quality protein. However, given that too much red meat (pork, beef, lamb) intake is likely to have a correlation with the high incidence of colorectal cancer, it is recommended that you eat more fish and poultry such as chicken and duck, provided that the total amount is certain.
Rule 5: Eat milk or milk products, beans and eggs every day
Milk and milk products and beans are good sources of calcium, and it is recommended that you consume at least 300ml of milk or equivalent milk products and 50g~100g of beans or bean products every day. In particular, patients with high blood pressure, high cholesterol, fatty liver and obesity can replace some of the meat with soy products, because their fat content is lower than meat, and they contain soy isoflavones, soy lecithin, etc., and have no cholesterol; however, it is best for people with renal insufficiency not to eat too many soybeans.
Eggs are known as the "perfect food". In addition to the well-known protein, cholesterol and other nutrients, eggs also contain tryptophan and tyrosine, two amino acids that can help the body antioxidant. Therefore, the antioxidant function of an egg yolk is equivalent to an apple, but its calories are only equivalent to half an apple or half a cup of milk. Eggs are rich in high-quality protein, and its amino acid profile is consistent with the amino acid profile of the human body, which is conducive to better absorption and digestion of egg nutrients. Eggs also have many vitamins and minerals that are not comparable to apples and milk. A day an egg, for sugar lovers will not cause physical burden.
Rule 6: Eat fresh food
As long as you can eat fresh vegetables, you have to eat less sauerkraut, kimchi, pickles and other foods; as long as you can eat fresh meat, you have to eat less bacon, ham, bacon and other secondary processed meats. In addition for the meal, is also advocated to eat fresh; can not eat all at once to be put into the refrigerator as soon as possible, it is recommended to eat within 12 hours, otherwise nitrites will be serious overload.
Law 7: less salt and oil
Too much salt intake can easily lead to high blood pressure and kidney disease, in general, each person's daily salt intake should be controlled within 6 grams, equivalent to the size of a beer bottle cap capacity. It should be noted that this "6 grams or less" refers to the total amount of salt intake from all foods, not simply the amount of salt added to the stir-fry. Therefore, it is important to be aware of the "invisible salt" in various processed foods.
As for cooking oil, the recommended daily intake of 25 to 30 grams, but a large number of fried foods, pastries, processed food intake, but also let the daily intake of people far more than the recommended value. In addition specific to the type, it is recommended to choose camellia seed oil, olive oil, flaxseed oil, perilla oil and other oils rich in unsaturated fatty acids in rotation.
Rule 8: Drink enough water every day
Sugar lovers should not deliberately control the amount of water, otherwise it is easy to cause blood thickening, which further leads to increased blood osmolality, the formation of what is known as the "hypertonic" state, or serious or lead to hypertonic coma and life-threatening. In addition, increased blood viscosity and increased circulation disorders are more likely to lead to the formation of blood clots.
Diabetic patients, like ordinary people, need an average of 2,500 milliliters of water per day. In addition to some of the water contained in the diet, there are 1600-2000 milliliters of water to be supplied by external drinking water. The drinking water available to diabetic patients are plain water, light tea, mineral water, etc. Sugar-sweetened beverages should not be consumed. Under the intake of protein food, exercise intensity, sweating, bathing, etc., diabetic patients should be appropriate to drink more water.
Elderly diabetics, in particular, have an insensitive thirst center and should take the initiative to hydrate.
Rule 9: Eat a good breakfast
Not eating breakfast is actually more of a loss than a gain: it's hard to make up for lost nutrients at breakfast through other meals, and not eating breakfast can easily lead to large fluctuations in blood sugar. Therefore, sugar lovers must eat breakfast, but also eat a good breakfast.
A healthy and nutritious breakfast should include a staple food (oatmeal, whole-wheat bread, etc.), liquid food (milk, soy milk), protein (eggs, lean meat or fish) and vegetables, plus some nuts.
Rule 10: Quit drinking
The Lancet, the world's leading medical journal, pointed out in its study that "the safe dose of alcohol is zero. Alcohol not only harms healthy people's bodies, but also affects the stabilization of blood glucose in sugar patients: drinking alcohol can cause a short-term decrease in blood glucose, and drinking alcohol on an empty stomach may cause hypoglycemia.
Therefore, for the sake of their own health and the stability of their blood glucose, sugar users should resolutely abstain from alcohol.