The Dragon Boat Festival is coming soon, are you ready to cook a big meal at home?

If you want to say that the biggest worry for people with diabetes after getting sick, I believe it is the issue of eating.

The Dragon Boat Festival feast is both temptation and torture for sugar lovers. Facing a table of delicious food, should you eat it? How to eat? It bothers every sugar lover.

Regarding the issue of eating, sugar lovers are also divided into several groups:

One-size-fits-all group: do not eat all fruits and sweets for fear of raising sugar;

The middle group: I really want to eat delicious food, but eating it will raise my blood sugar, which is too difficult.

The reason why people with diabetes are troubled by their diet is mainly because of the "sugar" in their diet. Although sugar is not the direct cause of diabetes, it is certainly related to excessive sugar intake.

"Sugar" is just a common name among the people, and it is called "carbohydrate" in nutrition. The sugar we usually eat is just one type of carbohydrate. It is an essential nutrient in the human body. It can bring enjoyment to people with its sweet taste, and it can also be decomposed into glucose and become the energy necessary for human survival.

However, if you consume too much sugar in a short period of time, it will increase blood sugar and increase the burden of energy metabolism on the body. Especially for people with diabetes, how to maintain blood sugar stability is the most urgent need.

The Dragon Boat Festival dinner, a table full of chicken, duck, fish, seafood and delicacies, is delicious for healthy people, but for people with diabetes, it is the culprit of raising blood sugar!

But if you want to have a delicious meal, there is nothing you can do about it. Remember the four-character principle of "Sample, Quantity, Order, and Method" and you can enjoy a delicious meal at any time.

1. Same (nutritious and low GI)

The effects of different types of food on blood sugar are very different from each other. So choose ones that are nutritious but have a low glycemic index.

Staple food: You can eat more whole grains, beans, etc., such as oats, buckwheat, black rice, black beans, red beans, soybeans, etc., which are rich in dietary fiber, help slow down the rate of blood sugar rise, and are also rich in nutrients , such as amino acids, unsaturated fatty acids, chromium, soy isoflavones, etc., are all nutrients needed by the human body. Eat less flour, as it is digested and absorbed quickly, and the blood sugar index will rise very high.

Vegetables: Most leafy vegetables can be eaten. Root vegetables have high starch content and can replace staple foods. It is recommended to eat more dark vegetables to help slow down the rise in blood sugar.

Meat: Eat less fatty meat and eat lean meat in moderation. Chicken, duck, rabbit, fish, beef and other meats are suitable for sugar lovers.

Pay attention to balanced nutrition at every meal, use a variety of ingredients, and ensure an appropriate intake of fat and high-quality protein. Only in this way can the body have sufficient nutrition, be less likely to be hungry, and have better control. blood sugar.

2. Quantity (controlling caloric intake)

People with diabetes should pay attention to the total daily caloric intake when dining. Generally speaking, doctors will calculate the total daily calories required by the patient based on the patient's height, weight, age, activity level, and presence of complications.

However, if sugar lovers are required to carry a small scale with them for every meal, it is indeed inappropriate to calculate calories carefully.

So here I will teach you a simple method. If you have diabetes with relatively stable blood sugar control, you can try it.

Staple food: Use your own fist as a standard, about the size of two fists every day.

Protein: About the size of a palm, it can meet the daily needs. About 50-100 grams.

Fat: There should be less fat, the size of the tip of your thumb is enough.

Lean meat: A strip the size of two fingers is basically enough. About 50 grams.

Vegetables: About the amount that can be held in two hands, about 500-1000 grams of vegetables.

Diabetics, if you try this measurement method, how much will it differ from the daily calories recommended by doctors?

3. Methods (food processing methods)

Food cooking methods also have a great impact on blood sugar. The same rice has a very different GI index when cooked into porridge and rice, and the efficiency of raising blood sugar is also different. For diabetics, blood sugar will rise quickly if they drink porridge, but it will rise more slowly if they eat rice.

Generally speaking, the smaller the food particles are, the easier they are to be dissolved in water, the faster they will be absorbed, and the faster the blood sugar will fluctuate. Therefore, we should eat less highly processed food, that is, we should not cook the ingredients too finely. Not conducive to controlling blood sugar.

When cooking food, you should also pay attention to using less oil and less salt. Mainly steam, cook and stir-fry, and use less grilling and less frying. Foods high in oil and salt are not conducive to stabilizing blood sugar.

4. Sequence (the order of eating)

The rise in blood sugar is also related to the order of eating. Working hard on the order of eating can also achieve unexpected results.

1) Drink soup before meals

It is best to have hot soup, which should be light and less oily. Hot soup can warm the stomach, relieve hunger and avoid eating too fast.

2) Eat vegetables after soup

Eat high-fiber vegetables after drinking soup. Dietary fiber can increase satiety and reduce the intake of staple food.

3) The staple food should be of thick and thin food.

It is best to match the thickness of the staple food. Eating coarse grains, fine grains and beans can effectively delay post-meal blood sugar.

4) Eat meat last

Eat meat after the staple food. When part of the staple food has been eaten, you will unconsciously eat less meat and reduce the intake of fat. Naturally less.

Dear sugar lovers, have you remembered the above four dietary principles? Remember the four-character principle of sample, quantity, method, and order, and eat whatever you want during the Dragon Boat Festival feast!