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Introduction: China is a big country with diabetes, and many sugar friends have many problems in diet. How to lower blood sugar and improve the quality of life through a reasonable diet? Today, let's talk about a diet tip - "first food before dinner".
1. What is "food before dinner"?
"Vegetables before meals" refers to eating vegetables first and then staple foods when eating. This diet sequence can help sugar lovers effectively control their blood sugar while enjoying their food.
2. Why can "food before food" lower blood sugar?
1.The dietary fiber in vegetables can delay the digestion and absorption of carbohydrates and reduce the peak blood sugar after meals.
2.Eating vegetables first can give the stomach a certain feeling of fullness, thereby reducing the intake of staple foods and reducing blood sugar fluctuations caused by excessive carbohydrate intake.
3.Vegetables are rich in vitamins, minerals, antioxidants and other nutrients, which are beneficial to the health of sugar friends.
3. How to implement "food before dinner"?
1.Vegetable selection: Give preference to vegetables that are low in sugar, low in calories, and high in dietary fiber, such as cabbage, celery, broccoli, carrots, etc.
2.Vegetable cooking methods: Try to use light cooking methods, such as steaming, boiling, stewing, stir-frying, etc., and avoid high-fat cooking methods such as frying and frying.
3.Control the intake of staple foods: On the basis of eating vegetables, reduce the intake of staple foods in moderation, such as rice, noodles, steamed buns, etc.
4.Mix with protein foods: Moderate intake of high-quality protein foods, such as lean meat, fish, eggs, tofu, etc., to maintain a balanced nutrition.
5.Pay attention to meal allocation: ensure at least three meals a day, follow the principle of "good breakfast, full lunch, and small dinner" to avoid overeating.
Fourth, dry goods suggestions:
1.Increase your vegetable intake: Eat at least 500 grams of vegetables a day, and try to cover different colors and types of vegetables.
2.Reasonable combination of staple foods: The intake of staple foods can be appropriately adjusted according to personal weight, exercise and other factors.
3.Control your fat intake: Minimize the use of cooking oils and prioritize healthy oils and fats such as olive oil and flaxseed oil.
4.Increase your physical activity: Engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, etc.
5.Monitor blood sugar regularly: According to the doctor's advice, regularly check fasting blood sugar and postprandial blood glucose, and adjust your diet and ** plan in time.
5. Knowledge Expansion:
1.Diabetic diet principles: low sugar, low salt, low fat, high fiber, high protein, high water.
2.Foods that should not be eaten by sugar friends: foods high in sugar, high in fat, high in salt, and high in cholesterol, such as candy, sweet drinks, fried foods, etc.
3.Diet**: Through a reasonable combination of foods and a balanced dietary structure, the purpose of controlling blood sugar and improving symptoms can be achieved.
4.Dietary misunderstandings of sugar friends: superstitious home remedies, excessive dietary restrictions, excessive dependence on hypoglycemic drugs, etc.
Summary: As long as sugar friends master the dietary tips of "food before food", they can effectively control blood sugar and improve their quality of life while enjoying food. Of course, dietary control is only one part of diabetes**, and it also needs to be combined with exercise, medication, monitoring and other aspects of management to better cope with diabetes. Here, I wish all sugar friends can find a suitable diet method for themselves and live a healthy life!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!