1 buckwheat
Buckwheat is rich in chromium ions and rutin, which can make insulin play a full role and thus play a role in lowering blood sugar. Buckwheat is divided into sweet buckwheat and tartary buckwheat according to varieties, and tartary buckwheat is divided into common tartary buckwheat and black tartary buckwheat, among which black tartary buckwheat has the best effect.
way to eat
Buckwheat can be eaten in many ways, except directly into porridge, rice or flour to make buckwheat steamed bread and buckwheat noodles, and it can also be made into buckwheat flour rolls, buckwheat soybean milk and so on.
2. Oats
The β -glucan in oat has the function of lowering blood sugar, and the active components such as phenols, sterols and phytic acid in oat have the functions of antioxidation, lowering cholesterol, treating cardiovascular diseases and reducing the oxidation of low-density lipoprotein. It is recommended to buy whole oats for porridge or cooking.
If you want to buy oatmeal, you should choose pure oatmeal, and different brands of pure oatmeal should choose high β -glucan content. Brewing the same amount of oats with the same amount of water at the same temperature, the thicker it is, the higher the content of β -glucan is.
way to eat
There are many ways to eat oats, such as milk oatmeal, oatmeal soybean milk, brown rice oatmeal rice, and you can also bake oats into oatmeal cookies as a side meal.
3, miscellaneous grains and beans
In addition to oats and buckwheat, other miscellaneous grains such as brown rice, quinoa, millet, corn grits, red beans, mung beans and lentils are richer in dietary fiber than polished rice flour, which is more conducive to sugar control.
In recent years, many studies have shown that exquisite food is not good for health. On the contrary, increasing all whole grains can effectively prevent type 2 diabetes, cardiovascular disease, cancer and obesity.
way to eat
Add it to the staple food. For example, you can mix all the above ingredients to cook porridge for breakfast. If you want the porridge to be sweet and delicious, you can add a little pumpkin, and don't cook it too soft.
In addition to porridge, it can also be mixed together to make miscellaneous grains rice or ground into miscellaneous grains soybean milk.
4. Potatoes
Potato is rich in resistant starch, which can improve insulin sensitivity and thus help to control sugar. Compared with rice flour, potato has higher water content and lower energy, which is also beneficial to control sugar.
way to eat
1. potatoes are substituted for staple food in equal amounts.
2. Don't stew potatoes, because stewing potatoes will help absorption and raise blood sugar. Instead, we should fry potato chips and cold potato shreds to make potatoes hard and crisp, so that the human body will absorb them slowly.
3. Eat vegetables to increase dietary fiber first, and then eat potatoes, so that the starch in potatoes will be absorbed slowly.
5, konjac
Glucomannan in konjac is rich and difficult to digest, which can reduce blood sugar by increasing insulin sensitivity.
Known as "gastrointestinal scavenger" and "blood purifier", konjac contains mucin which can reduce the accumulation of cholesterol in the body, prevent arteriosclerosis and prevent cardiovascular and cerebrovascular diseases.
way to eat
1. Sugar friends may wish to buy some konjac starch, make konjac tofu with the ratio of alkali: konjac starch: water =1:20: 60, and then make rich dishes or soups such as mushroom konjac soup and konjac bean sprouts salad, which can also reduce the intake of other staple foods.
2. Amorphophallus konjac can be mixed with shredded cucumber in cold salad. Both Amorphophallus konjac and cucumber have the function of increasing satiety, and cucumber also has the function of assisting in reducing blood sugar, so eating them together is the best match.
6. Sugar friends choose grain
1, staple food thickness collocation, in which miscellaneous grains and beans consume 50-150g (raw weight) every day, and oats and buckwheat are given priority in coarse grains.
2. Potatoes (potato, yam, pumpkin, taro, konjac) replace part of the staple food, 50-100g per day (raw weight edible part), and potatoes and konjac are preferred.
3, do not cook porridge or cook too soft, which is more conducive to sugar control.
4. The amount of all staple foods should be controlled at 250-400g per day. Vegetables and protein-rich foods such as fish, poultry, eggs and milk beans should be added to each meal, so that complementary foods can be eaten as staple foods, that is to say, eat more mouthfuls and less mouthfuls.
7. Dietary taboos
1, avoid high cholesterol diet
Patients with hyperlipidemia must eat less foods with high cholesterol content. If excessive high cholesterol is ingested from food, blood lipids will rise even higher, which will accelerate the formation of atherosclerosis and coronary heart disease. Therefore, the cholesterol intake of patients with hyperlipidemia should be controlled below 300 mg per day. It is advisable to eat plant foods that contain almost no cholesterol. For the internal organs of animals such as livestock and poultry with high cholesterol content, such as liver, kidney, intestine and brain, we must avoid eating, and we should also eat less eggs and fish.
2, should not be excessive drinking.
A small amount of drinking can improve human lipid metabolism, promote blood circulation, and effectively prevent and treat arteriosclerosis; However, heavy drinking will damage human tissues and cells, inhibit the activity of lipoprotein enzyme, increase the synthesis of low-density lipoprotein in liver, slow down the elimination of low-density lipoprotein in blood, promote the increase of triglyceride concentration, and then accelerate the occurrence of atherosclerosis and coronary heart disease. Therefore, people with hyperlipidemia should strictly limit their drinking.
3, avoid eating lean meat often.
Although the saturated fatty acid content in lean meat fat is lower than that in fat meat, this does not mean that lean meat is low in fat. Taking lean meat as the main food source in the daily diet structure will also lead to cardiovascular diseases such as hyperlipidemia, arteriosclerosis and cerebral hemorrhage. Because lean meat contains high methionine, it will cause direct damage to endothelial cells in arterial wall, promote the deposition of lipids such as cholesterol and triglyceride in blood and penetrate into arterial wall, and then form atherosclerotic plaque and arteriosclerosis.
4, should not eat more sugar food.
Generally, the sugar ingested by three meals a day has been able to meet the needs of human metabolism and even exceeded the needs of the human body. If sugar is added to the diet, or fruit candy, sweets, chocolate, etc. are eaten outside the dinner, too much sugar will be ingested, and too much lipid will be synthesized during drying, which will lead to fat accumulation and blood lipid increase in the body.
5. People with high blood pressure should avoid drinking coffee.
Caffeine can raise blood pressure and make people nervous, thus aggravating the symptoms of hypertension. Especially, people with a family history of hypertension have the highest blood pressure increase after taking caffeine. Especially when you are nervous, don't drink coffee, because stress plus coffee has a multiplier effect on high blood pressure.