Diabetes is most likely to break out in an era when people's living standards have risen dramatically and health education has failed to keep pace.
After the reform and opening up, with the great abundance of material and the improvement of living standards, the incidence of diabetes in China has exceeded 10%, the number of people suffering from the disease is more than 100 million people, becoming the first diabetes population country in the world.
Diabetes prevention, the most important is dietary regulation, more choice of low glycemic index food.
The dietary habits of China's residents, like to eat refined white rice and pasta staples, such as steamed bread, noodles, rice, etc., these foods belong to the high glycemic index food, do not recommend eating more. To prevent the incidence of diabetes, you need to properly choose coarse grains instead of refined white rice and noodles staple food to ensure stable blood sugar.
Diabetes
Diabetes mellitus, a disorder of metabolism of proteins, fats, carbohydrates, water and electrolytes caused by insufficient insulin secretion or defective insulin action.
Diabetes mellitus is characterized by hyperglycemia as the main manifestation, accompanied by three more and one less (more urination, more drinking, more eating, and wasting) symptoms, and long-term disease often causes multi-system damage, combined with the emergence of diabetic ophthalmopathy, diabetic foot, diabetic nephropathy, and diabetes mellitus combined with cardio-cerebral and cerebral vascular disease, which ultimately leads to organ defects and failure.
Glycemic index
Glycemic index refers to the rate at which blood glucose rises after eating a food that enters the gastrointestinal tract, is digested and absorbed, and is converted to glucose and enters the bloodstream.
The glycemic index is a measure of how much sugar in a food affects the blood glucose level, which in turn determines whether the food is suitable for people with diabetes and how it affects the production of insulin by the pancreas.
Foods with a high glycemic index are rich in simple sugars, such as refined white rice and noodles, desserts, cakes, etc. After entering the gastrointestinal tract, they are digested quickly, absorbed at a high rate, and converted into glucose into the bloodstream within a short period of time, which leads to a rapid increase in blood glucose and a high stimulation of the pancreas, which is not conducive to the recovery from diabetes.
Foods with a low glycemic index are rich in dietary fiber and contain fewer simple sugars, so they stay in the gastrointestinal tract for a long time, are digested slowly, have a low absorption rate, and release glucose slowly, so they don't make blood sugar rise quickly, and their stimulating effect on the pancreas is not so strong, which is conducive to stable blood sugar, and beneficial to the recovery of diabetes.
Therefore, it is very helpful to regulate and control blood glucose by mastering the difference between the glycemic index of different foods, reasonably arranging meals, adjusting the dietary structure, and appropriately increasing the number of foods with a low glycemic index.
Glycemic index classification of food
Low-glycemic index food: Foods with a glycemic index lower than 55. Such as beans, dairy, vegetables most of the low glycemic index food.
Medium Glycemic Index (GI) foods: foods with a GI between 55 and 70. Such as potatoes, some fruits, etc.
High glycemic index foods: foods with a glycemic index higher than 70. Such as refined rice and noodles, starch, sugar, fried foods, alcohol and so on.
Reasonable combination and use of different glycemic index foods
1. Eat more coarse grains: coarse grains are especially suitable for diabetics because they are rich in dietary fiber, satiety, slow digestion and absorption, and low glycemic index. For example, cornmeal, oatmeal, buckwheat flakes, barley and so on.
As often as possible to replace part of the staple food with coarse grains, as long as the proportion of coarse grains can reach about half of the intake of staple food, for the stabilization of blood sugar can play a very good effect.
2. Coarse food do not fine: in the past the era of subsistence, due to food shortages, people can not eat fine food, so pay attention to the coarse food fine. Now we should do the opposite, to avoid the coarse food, can eat a little thicker as much as possible coarse.
For example, the glycemic index of white bread is 70, and adding 80% of barley grain, the index directly down to 34. When you add some grains or beans to rice, and add some cornmeal to steamed buns, not only does it taste chewy, but the index also goes down.
3. Cooking is better when it's simple: when cooking at home, you may want to learn to "lazy'' a little bit, vegetables can not cut, can be hand-torn hand-torn. Potatoes and vegetables as much as possible to choose a larger block, less destruction of some crude fiber.
4. Choose more foods that contain more fiber: coarse grains, vegetables, potatoes and low-sugar fruit foods, or contain crude fiber, or contain water-soluble fiber, cooking as much as possible to choose this kind of food.
5. Reduce the cooking time of food: The softness, consistency, and size of food particles have a significant impact on the glycemic index, for example, the longer the porridge is cooked, the higher the degree of pasting, and the higher the glycemic index. Therefore, if not special circumstances and needs, porridge and soup do not take too long.
6. Mixed diet is best: the dietary structure advocates diversification, to avoid eating only some varieties of a single food, especially to avoid eating only staple food category. For example, noodles, bread, pastries, steamed bread on savory and other similar eating methods to muddle through a meal.
Mixed meals, meat and vegetarian, coarse and fine, dry and thin with more suitable for diabetic blood glucose stabilization, in short, a little more mixed better.
People with diabetes need to change the diet structure, appropriate more coarse grains instead of fine grain foods, increase vegetables and other foods with high dietary fiber content, more conducive to blood glucose stability, more helpful to the recovery of diabetes.