Video link to eat smart and healthier food

Generally speaking, from the first bite, blood sugar will rise 15 minutes later, and it will rise significantly in half an hour. High, it usually rises to the peak in 1 hour, then gradually decreases, and basically returns to the fasting level in 3 hours. It does not rise significantly after taking the first bite of rice. It takes some time to digest.

Under normal circumstances, when the blood sugar of our body rises, the insulin synthesized by the pancreas unlocks the cells so that glucose can enter the cells of the body and provide a certain amount of energy for our cells. Blood sugar It will drop down until it rises again after the next time you eat.

If the cells cannot use insulin effectively, or the pancreas cannot produce enough insulin, blood sugar cannot enter the cells of our body and has to accumulate in the blood of the body. This is actually diabetes. .

Therefore, controlling your own blood sugar requires controlling your own diet.

As long as you eat too many foods with a low glycemic index, your own blood sugar will rise.

Foods with a high glycemic index will not raise your blood sugar too much even if you eat very little. (This is just a theory. If you have nothing to do, don’t eat high-glycemic foods. You can eat a little when you have low blood sugar.)

Food cannot lower blood sugar. Those with a high glycemic index have a peak-lowering effect.

People with diabetes have poor resistance. Once they eat unhygienic raw and cold food, they can easily cause various diseases, such as enteritis, diarrhea, etc.

Diabetes dietary treatment should be based on the patient's weight changes, health status, activity ability, development status and other overall conditions, and make adjustments if necessary

The breakdown of diabetes is divided into four steps :

1. Determine the total daily calories

2. Determine the proportion and weight of the three major nutrients (carbohydrates, fats, proteins)

3. Determine Number of meals and food proportions per meal

4. Formulate recipes: Formulate specific recipes based on the food composition table and equivalent food exchange table.

Specific calculation method:

1. Calculation method of total daily calories:

Total calories = ideal body weight * number of calories on demand (Kcal/kg· d)

Ideal weight (KG) = height (CM)-105

Body mass index (BMI) = actual weight (KG)/height㎡

Physical fitness Reference value of the index: ≥28 is obese

18.3~23.9 is normal

Number of calories on demand: This value is based on the patient’s daily labor intensity and is divided into the following four types: < /p>

Resting state: 83.7～104.6KJ/kg·d[20～25 Kcal/kg·d]

Light labor: 104.6～125.5 KJ/kg·d[25～ 30 Kcal/kg·d]

Medium physical labor: 125.5～146.4 KJ/kg·d[30～35 Kcal/kg·d]

Heavy physical labor: 167.4～188.4 KJ/kg·d[35～40 Kcal/kg·d]

Let’s give an example to illustrate:

Height 165CM, weight 70KG, engaged in light physical work

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Ideal weight=165-105=60KG

Body mass index=70/1.65*1.65=25.7 This index is on the fat side

Total calories required=60KG*[25 ~30 Kcal/kg·d]=1500~1800 Kcal

Since he is a mildly obese person, the lower limit of total calories is 1500 Kcal

2. Determine the three major nutrients Supply amount

Note: 1G of carbohydrates can produce about 4 Kcal after complete oxidation in the body, protein is: 4 Kcal, and fat is: 9 Kcal

Still calculated based on the above example Calculate the distribution of the three major nutrients:

As mentioned above, the total calories are 1500 Kcal, and this person is mildly obese, so the distribution ratio of the three major nutrients should be:

Carbohydrates Compounds: 54% Protein: 22% Fat: 24%

Then, carbohydrates account for total calories: (1500*54%)÷4=202.5G

Protein accounts for total calories Yes: (1500*22%)÷4=82.5G

Fat accounts for total calories: (1500*24%)÷9=40G (Note: should be less than 40G per day)

< p> We can distribute the above nutrients into our daily diet according to our personal living habits.

2. Determine the number of meals

When formulating recipes, generally speaking, you can eat three fixed meals, with the ratio of 1/5, 2/5, and 2/5 between meals. , you can also add some food appropriately

For example: a patient who is 165cm tall, weighs 45kg, and is engaged in light physical work,

It is calculated that the daily energy requirement is 2100kcal, which contains 72g of protein and fat. 60g, carbohydrate 318g

The daily food distribution is: 1 bottle of milk (220 ml); 150g~200g of meat (eggs); 250g~300g of cereals; 500g~ of vegetables and fruits 750 grams; 20 grams of vegetable oil, less than 6 grams of salt, and sweetener for sugar.

Breakfast: 50-100 grams of light steamed buns, one cup of milk (skimmed)

Lunch: 100 grams of rice, 100 grams of meat (eggs), 150-250 grams of vegetables, 10 grams of vegetable oil grams, 3.0 grams of salt

Dinner: 100 grams of rice, 50-100 grams of meat (eggs), 150-250 grams of vegetables, 10 grams of vegetable oil, 2.5-3.0 grams of salt, 200 grams of fruit.

There are too many, and there are 30 more at the end. If you need them, you can check them out by yourself. .

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