Master the 8 major dietary rules, the elderly can also eat and drink well, control sugar and understand early
Diabetes mellitus is a clinically prevalent chronic disease caused by a decrease in glucose levels in the body. For diabetics, in order to achieve high blood sugar levels, it is necessary to take some measures, such as eating habits, increasing the amount of exercise, taking medications, etc. Among them, dietary regulation is the most important and major one. This article will recommend 8 healthy recipes for you to enjoy delicious meals and effectively manage your high blood sugar so that you can live a healthy and happy life.
1. Control your total calorie intake.
In order to maintain the body's normal metabolism, diabetics must reduce their calorie intake through a reasonable diet. In the distribution of meals, factors such as the individual's height, weight, age, gender and other factors should be taken into account. In general, you should consume between 2,000 and 2,500 calories a day. Pay attention to the calorie distribution of the three foods in your meals and minimize the calorie intake of one meal.
2. Arrange three meals a day reasonably.
In order to maintain the normal metabolism and function of the body, it is necessary to make a proper arrangement of meals. Typically, 30% of calories are eaten for one breakfast and 40% for lunch and dinner for another. In terms of diet, low-sugar, high-fiber, and high-vitamin foods such as whole grains, vegetables and fruits are the main foods.
3. Diversified dietary structure.
In order to meet the body's needs for a variety of nutrients, a variety of foods are needed. In terms of diet, it is necessary to avoid a wide variety of foods as much as possible, otherwise it will cause various nutritional imbalances. If you have diabetes, you can choose cereals, vegetables, fruits, meats, legumes, etc. to increase the variety of foods.
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5. Choose low-sugar foods.
Low-sugar foods are a great option for diabetics. Diabetics should be careful not to eat sweets, sweets, chocolates and other sugary foods. Choose foods that are low in sugar and low in GI (glycemic index).
6. Increase the intake of dietary fiber.
Conclusion: In diabetic patients, dietary fiber has a significant hypoglycemic effect on the human body. Foods contain a lot of foods like whole grains, vegetables, and fruits. Here are a few foods that are beneficial for people with diabetes. For example, cereal porridge and wheat bran are high in dietary fiber. Wheat bran is the outer layer of cereal and is rich in a variety of nutrients such as protein, fat, vitamins and minerals. Oat bran contains a large amount of water-soluble fiber, which can be dissolved in water to form a colloid that can help the body digest oil and reduce its absorption in the small intestine.
7. Drink plenty of water.
To control your blood sugar, you must first ensure the amount of water in your body. Drinking plenty of water speeds up your body's metabolism and helps you control your blood sugar. It is recommended to drink plenty of water every day, especially on hot days or after exercise.
8. Arrange exercise after meals reasonably.
Exercising after meals can help you reduce your glucose concentration after meals. For diabetics, do more appropriate activities after meals, such as walking, running, swimming, etc. Proper exercise after meals can burn excess calories in the body, reduce the load on the body, and effectively control your blood sugar.