Introduction: In China, the incidence of diabetes is increasing year by year, and it has become an important factor threatening people's health. For diabetics, controlling their diet is one of the keys. Today, we will introduce you to six doctor-recommended eating tips to help you stabilize sugar and lose fat and enjoy a healthy life.
1. Reasonable dietary structure.
Diabetic patients should pay attention to the reasonable combination of dietary structure in their diet. The recommended dietary ratios of protein, fat, and carbohydrates in diabetic patients are %-30% and 50%-60%, respectively. In terms of protein intake, high-quality protein should be the mainstay, such as fish, lean meat, eggs, milk, tofu, etc. Fat intake should be dominated by unsaturated fatty acids, such as olive oil, fish oil, etc. In terms of carbohydrates, choose foods with a low glycemic index, such as oats, whole wheat bread, brown rice, etc.
2. Eat in moderation and divide meals.
Diabetic patients should follow the principle of "eating in moderation and eating separately". In general, the daily calorie intake should be calculated based on the individual's weight, age, gender, activity level, and other factors. Splitting is when you divide your food intake into three meals and two small snacks to keep your blood sugar stable. At the same time, it is necessary to pay attention to the combination of food between meals and avoid excessive intake of single food.
3. Control blood sugar before meals.
Preprandial blood glucose control is an important part of dietary management for diabetic patients. In order to avoid high blood sugar before meals, you can eat some foods with a low glycemic index, such as nuts, yogurt, lean meat, etc., in moderation 30 minutes to 1 hour before meals. In addition, preprandial exercise is also an effective way to lower preprandial blood sugar. Patients can do 20-30 minutes of aerobic exercise before meals, such as walking, jogging, etc.
Fourth, pay attention to the intake of dietary fiber.
Dietary fiber has the effect of lowering blood sugar and reducing insulin resistance, and has a good auxiliary effect on diabetic patients. Diabetic patients should pay attention to the intake of dietary fiber, at least 25 grams of dietary fiber per day. Foods rich in dietary fiber include vegetables, fruits, whole grains, legumes, etc. During the cooking process, you can choose slightly coarse foods such as brown rice, whole wheat bread, etc., to increase your dietary fiber intake.
5. Control salt intake.
A high-salt diet is one of the risk factors for diabetes complications. Diabetic patients should control their daily salt intake, generally not exceeding 6 grams per day. During the cooking process, light cooking methods such as steaming, boiling, stewing, etc., can be used, and condiments such as salt and soy sauce can be avoided by adding too much. In addition, reduce the intake of processed foods, such as potato chips, instant noodles, etc., which contain more salt.
6. Reasonably respond to special circumstances.
In special circumstances, such as infection, surgery, pregnancy, etc., the dietary management of diabetic patients needs to be adjusted accordingly. During this time, blood sugar changes should be closely watched, and the insulin dose and diet plan should be adjusted according to the doctor's recommendations. At the same time, it is necessary to maintain a good attitude and actively cooperate with the doctor.
Summary: If diabetic patients want to stabilize sugar and lose fat, the key is to grasp the "key" of diet. The above six eating tips are recommended by doctors as effective methods that diabetics can try to use in their daily lives. In addition, keep a close eye on blood sugar changes and adjust your diet and ** regimen according to your individual situation. Only in this way can diabetics move towards a healthy life.
Here, we would also like to remind everyone that the prevention of diabetes should start with lifestyle habits. Maintaining a regular schedule, exercising properly, and maintaining a good attitude are all important measures to prevent diabetes. At the same time, regular diabetes screening and timely detection and intervention of abnormal glucose metabolism can also help reduce the incidence of diabetes. Let's work together to protect health!
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