Choosing the right staple food, eating enough protein, fruits, vegetables and nuts is the top priority of the diabetes control diet, which needs to be learned and mastered.
It refers to the choice of staple food in each meal, the main component of staple food is starch, which is the main ** of blood sugar, neither can raise the total amount of blood sugar too much, nor can it be absorbed too quickly to increase the amplitude of blood sugar fluctuations.
Nutritionally, starch is mainly divided into 3 types, one is to quickly digest starch, which is quickly decomposed into glucose and absorbed into the blood after eating, and blood sugar will rise rapidly, which means that the food is mainly white rice and white noodles;The second is the slow digestion of starch, which refers to the slow and continuous release of glucose in the small intestine, and the slow and steady rise in blood sugar, which means that the food is mainly oats, beans, sweet potatoes, etc.;The third is resistant starch, which means that glucose cannot be degraded in the small intestine to produce glucose, which will not affect blood sugar, but can enhance satiety and hunger, and represents that the food is mainly potatoes, corn, bananas and cold rice.
It can be seen that the staple food of diabetics is best to contain three kinds of starch, which can be proportioned according to 1:1:1, such as sweet potatoes, soybeans, potatoes, and rice to make beans and rice, or one-third of the staple food is replaced by sweet potatoes, potatoes, and corn, and do not overheat, you can first cool and then heat to a palatable temperature to eat.
One relates to 5A study of 70,000 people followed for 16 years found that there was a greater benefit in following the two-and-a-half rule in diabetes dietary control. These two halves are: all kinds of vegetables in a meal account for half of the total amount of food, that is, eat more vegetables;The second half is that two vegetables account for half of the various vegetables eaten, which are leafy greens and cruciferous vegetables.
Green leafy vegetables are often eaten rape, cabbage, kale, chrysanthemum, bitter chrysanthemum, lettuce, cabbage, spinach, water spinach, lettuce, lettuce, chicken hair cabbage and so onCruciferous vegetables mainly include cabbage and radish, represented by broccoli, cauliflower, purple cabbage, white radish, etc.
In fact, these two types of vegetables often intersect, such as rape, cabbage, broccoli, bok choy, and mustard greens, which belong to both green leafy vegetables and cruciferous vegetables, and can be often chosen;On the basis of eating enough vegetables for one pound a day, half of them should choose 3 to 4 of the above vegetables.
Not enough high-quality protein, not daring to eat fresh fruits, and not knowing how to eat nuts are common to many diabetics. High-quality protein is the basis for maintaining the body's immunity, the trace elements and vitamins provided by fruits are necessary to prevent and treat complications, and the unsaturated fatty acids rich in nuts play a role in controlling blood sugar and protecting blood vessels.
High-quality protein is better for milk eggs, fish and shrimp, and soy products, such as ensuring that you can eat half a catty of milk, an egg, two taels of products or fish and shrimp every day, of which fish and shrimp should be arranged at least twice a week, 100-200 grams each time.
Fruits can be selected in papaya, lemon, strawberry, plum, cherry, grape, peache, melon, orange, grape, pear, orange, watermelon, apple, grapefruit, apricot, kiwi, mango, pineapple, cantaloupe, lychee, persimmon, blueberry, cranberry, mulberry, etc., and can be eaten 200 grams per day.
Nuts can be used as snacks or snacks, such as walnuts, pistachios, pine nuts, peanuts, melon seeds, etc., and you can eat shelled nuts that you can hold in the palm of your hand every day.
In short, the diabetic diet pays attention to a variety of types, so that you can eat right and eat well!**Give more sugar friends around you, don't forget to like and pay attention to listening to health every day!