After that, Aunt Liu didn't dare to eat fruit and rice, preferring to be hungry and not eat. As a result, once there was severe hypoglycemia and he was sent to the hospital. At the same time, anemia, malnutrition and other problems have been found. The doctor sighed after asking what Aunt Liu had done.

What sugar friends worry about every day is diet. Do you eat rice? How to choose the staple food? How to control blood sugar? Xiao Jiu told you.

Sugar lovers must be familiar with the GI value, also known as the food glycemic index, which specifically refers to the percentage of 50 grams of available carbohydrate food and a certain amount of glucose in a certain time (usually 2 hours). Its specific value is an effective index to measure the postprandial blood glucose response caused by food.

In this case, will diabetics not be able to eat food with high GI in the future?

Of course not! As the saying goes: "Those who talk about quality regardless of quantity are hooligans!" When we measure the GI value, we uniformly select 50 grams of carbohydrate. However, in real life, for some foods, we simply can't eat that much!

For a simple example, the GI value of watermelon is 72. If we want to eat 50 grams of carbohydrates, we have to eat 2 Jin of watermelon. In other words, eating 2 kg of watermelon is about equal to the effect of eating half a bowl of rice on blood sugar.

Afraid of rising blood sugar, even afraid to eat rice? According to a survey report of the World Health Organization, the obesity rate in Japan, which loves rice, is only 3%, which is the lowest among many developed countries. In addition, the complications of diabetic patients in Japan are also at a very low level in the world.

Then why is the same rice, and the situation in Japan is very different from that in China? The reason why Japan has such "achievements" is mostly due to their eating habits.

Although they all eat rice, unlike China, Japanese people prefer to eat cold rice. Compared with hot rice in China, Japanese cold rice contains more resistant starch, which can stabilize blood sugar and reduce hunger.

Besides, everyone who has eaten sushi knows that Japanese people add a small amount of sushi vinegar when cooking. Studies have shown that in a high-carbon diet, vinegar can improve the insulin sensitivity in the human body, thus reducing postprandial blood sugar.

Moreover, seafood, vegetables, fruits and miscellaneous grains all account for a large proportion on their dining table. It is difficult for us to copy Japanese eating habits such as eating cold rice, but we can learn from their eating structure. To be reasonable, you can also eat staple food properly.

And what happens to those who don't eat or eat less staple food for a long time?

The latest nutritional research shows that carbohydrates can provide 55%-65% energy for healthy adults. For those who don't eat or eat less staple food for a long time, not only will they lack energy, but they may also cause blood sugar to rise.

This is because, when the intake of carbohydrates is insufficient, the function of pancreatic β cells will decrease, and insulin secretion will also decrease. In addition, the sensitivity of insulin will also be reduced, and the glucose in the body cannot be completely degraded, which makes the sugar stay in the blood for a long time, and finally makes the blood sugar rise.

Things are extremely contrary, so we should learn to treat them scientifically.

As we also mentioned above, GI value is a key indicator of the influence of food on blood sugar. Our common staple food: rice, steamed bread and noodles, which of the three has the highest GI value?

From the data in the table, we can know that the sugar-increasing potential of the three foods is steamed bread, rice and noodles, and the GI values are all relatively high, and the sugar-increasing potential is not much different from each other.

You can't eat more staple food, and you can't refuse it completely. Therefore, sugar friends don't have to worry too much about which staple food raises blood sugar quickly.

In addition, some sugar friends are very particular about staple food, but they pay no attention to non-staple food. If you don't control non-staple food, your blood sugar may rise, and the staple food will be put on the pot, so sugar friends don't need to eat the staple food.

Whether it is rice, steamed bread or noodles, although the GI value is quite high, it is difficult to replace the role of staple food, so we might as well control blood sugar through the following methods.

1. Control the total heat

Professor Weng Jianping, vice president of the Third Affiliated Hospital of Sun Yat-sen University, believes that it is a crucial step to know how to control and prevent diabetes.

Xiao Jiu taught everyone how to calculate the total calories of food.

We should first know the contents of carbohydrate, fat and protein in food, because 1g carbohydrate can provide 4 kilocalories, 1 g fat can provide 9 kilocalories, and 1 g protein can provide 4 kilocalories, so we can know the total calories of food by conversion.

For example, if a sugar friend eats 300 grams of carbohydrate, 50 grams of fat and 90 grams of protein every day, the calories he gets every day are: (300 4)+(9 50)+(4 90)=20 10 kcal.

It is suggested that by asking the doctor, according to the patient's weight and blood sugar level, the appropriate daily calorie intake standard can be obtained. Then through this calculation formula, the heat is controlled.

Step 2 mix and match

To know how to eat staple food, you need to learn how to match the thickness. In daily life, whole wheat and whole grain foods can be selected appropriately, and some coarse grains can be used instead of flour and rice as the staple food, such as brown rice, whole grain rice and so on.

Step 3 adjust the order of eating

Food collocation is reasonable, and sugar friends should pay attention to the correct order of eating. Zhao Weifeng, deputy director of the Department of Acupuncture, Tuina and Rehabilitation, Xi 'an Hospital of Traditional Chinese Medicine, Shaanxi Province, believes that under normal circumstances, drink some soup to lubricate the stomach before eating, and then eat, so as to form the order of eating vegetables first, then eating staple food, and finally eating meat.

In a word, it may be better to learn to master the diet and control the total intake than to entangle which staple food is easy to raise blood sugar.

# Guarding the Silver Age World # # Legend Zero Zero Plan # # Family Health Guardian #

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