1, no less than 1 pound of vegetables every day: fresh vegetables contain a lot of fiber, can increase satiety, enhance intestinal peristalsis, prevent constipation, reduce bile acid reabsorption, and prevent the formation of gallstones; vegetables also contain a variety of vitamins and minerals to meet physiological needs. Therefore, you should eat at least 1 pound of vegetables every day.
2, no more than two staple foods per meal: three meals a day, grains and cereals can eat, each meal staple food control in two (raw rice, dry flour with 1/3 of the coarse grains, can increase the sense of satiety), should be dry should not be diluted, as little as possible to drink thin rice. Clients who are engaged in heavy physical labor can have up to three taels of staple food per meal. A better way is to eat fewer meals, such as two taels of staple food per meal, and half a taels-1 taels of additional food between meals. It can be replaced with sugar-control staple food, such as pro-sugar control nutritional staple food.
3, no more than 3 spoons of oil per day: No more than 3 tablespoons of vegetable oil per person per day (about 30 grams). Avoid animal oil. Because fatty foods contain high calories, such as not restricting easy to cause obesity, overweight customers should give priority to low-fat or skimmed food, do not eat high-fat foods (fatty meat, cream, chicken skin, etc.) and high cholesterol foods (egg yolks, animal offal, etc., and eat fewer nuts , melons, peanuts, walnuts, hazelnuts, etc.), salad dressings, chili oil and other foods.
4, fruits follow 4 points: when the blood sugar control standards, you can eat fruit every day, but should follow four principles, namely, low-sugar (for example; quartz machine, cherries, white pear, kiwi, plums, apricots, tangerines, grapefruit, oranges, apples; the right amount (2 tael), at the right time (between meals during the day), exchange (for example, eat a pound of watermelon when eating one-two rice or half a couple of buns less)
5, 5 portions of protein per day: eat 5 portions of protein per day. That is: 1 bag of fresh milk (250g), 1 egg, 1 tael of lean meat, 1 tael of fresh fish, 1 tael of dried tofu (or 2 tael of water tofu, 1.2 catty of tofu brain, 8 tael of soymilk). When suffering from diabetic nephropathy, you should take a low-protein diet and improve the quality of protein at the same time, for example, by reducing the intake of plant protein.
6, salt no more than 6 grams: Salt is no more than 6 grams per person per day (about 1 level tablespoon of refined salt). Food should be light, too salty will aggravate high blood pressure.
7, water not less than 7 cups: Drink no less than 7 cups of water a day (disposable paper cups can hold about 250 ml of water), can be respectively: after waking up (6:00-6:30), after going to work (8:30), before going off work (11:00), after lunch (12:50), lunch and dinner (15:00) before dinner (17:00), before going to bed (21:00-22 :00) each drink 1 cup of plain water, the total amount of water a day (including soup before meals) should reach 2 liters. Drinking enough water can play a role in replenishing water, removing toxins, diluting blood, maintaining circulation and promoting metabolism.