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With the improvement of living standards, people's dietary structure has also undergone significant changes. However, this also brings with it some negative effects, such as the high incidence of chronic diseases such as diabetes. Sugar control has become a concern for many people. Today, I'm going to tell you a simple way to control sugar - the order of eating before eating.
1. What is the order of eating before eating?
Let's first understand the order of eating before eating. In general, this order refers to eating vegetables first, followed by meat and staple foods at mealtimes. What are the benefits of this order of eating?
1.Slow down the digestion of staple foods: Eating vegetables first, followed by meat and staple foods, can slow down the digestion of staple foods, thereby reducing the rate at which blood sugar rises after a meal.
2.Increase satiety: Vegetables are rich in fiber, which can increase satiety and reduce the intake of staple foods. This helps to control weight and reduce the risk of diabetes.
3.Balanced nutrition: The order in which you eat first helps to achieve a nutritionally balanced diet. Vegetables are rich in vitamins, minerals and dietary fiber, meat provides high-quality protein and essential fatty acids, and staple foods provide energy.
4.Reduce fat intake: Eating vegetables first can reduce fat intake and reduce the risk of cardiovascular disease.
2. How to implement the order of eating before eating?
Knowing the benefits of eating before eating, how do you implement this strategy? Here are some suggestions:
1.Adjust the utensils: In order to better implement the first dish before the meal, the utensils can be adjusted. Divide the tableware into two parts, large and small, large tableware for vegetables, and small tableware for meat and staple food.
2.Control your intake of staple foods: Eat enough vegetables before eating staple foods to give your stomach a sense of fullness. This reduces the intake of staple foods and lowers postprandial blood sugar.
3.Increase the variety of vegetables: Try to choose vegetables of various colors, such as green vegetables, red vegetables, purple vegetables, etc. This ensures that you are getting more nutrients.
4.Meat pairing: When eating meat, try to choose lean meat and avoid greasy. At the same time, it can be paired with some soy products such as tofu to provide more high-quality protein.
5.Pay attention to cooking methods: try to use light cooking methods, such as steaming, boiling, stewing, etc., and avoid excessive intake of oil, salt and sugar.
6.Moderate activity after meals: Appropriate activities after meals, such as walking, standing, etc., can help burn excess energy and lower blood sugar.
3. Insist on cooking first and then eating, and easily control sugar.
If you want to achieve sugar control through the order of eating first and then eating, the key is to persevere. As long as we adhere to this diet for a long time, we can lower blood sugar to a certain extent and prevent the occurrence of diabetes.
In addition, pay attention to the following:
1.Monitor your blood sugar regularly: Monitor your blood sugar regularly to understand your blood sugar control according to your physical condition.
2.Reasonable diet: On the premise of controlling the total calories, a reasonable combination of various foods to ensure balanced nutrition.
3.Maintain good habits: Develop a regular schedule, get enough sleep, and avoid overwork.
4.Increase exercise: Increase the amount of exercise to improve the body's sensitivity to insulin.
5.Weight control: Maintain a normal weight range and avoid obesity.
In short, by eating first and then eating, we can easily achieve sugar control. As long as we adhere to this dietary order, combined with reasonable diet and lifestyle habits, we can stay away from diabetes.
Let's change our eating habits and live a healthy life from now on!
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!