Often sugar friends say that I have eaten very little, why is blood sugar still high?
In fact, in controlling diet, sugar friends do not blindly reduce the amount of food, but should rationally mix, rationalize, and learn some dietary skills to manage their postprandial blood sugar.
These four diet control sugar tips, sugar friends will use.
1 thickness and thickness match four meanings.
1. It is a combination of coarse grains and fine grains. Excessive foods such as white flour and polished rice will increase the taste significantly, but a large amount of vitamins , minerals and dietary fiber will be lost. Therefore, the processed and rough processed foods should be used together to make up for the lack of nutrition.
2. It is a combination of staple food and miscellaneous grains. The main grain refers to rice and wheat , and the miscellaneous grains refer to millet , sorghum , corn , oats, buckwheat, etc. The dietary fiber content of the staple food is small, and by mixing the cereal grains containing more dietary fiber, the effect of slowing the digestion of the food in the gastrointestinal tract and slowing the digestion and absorption can be achieved, thereby delaying the increase of postprandial blood glucose.
3. It is a combination of potato and beans. The content of carbohydrates in the potato is high, the protein is insufficient, and the beans contain a large amount of plant protein. The combination of the two can complement each other and balance the dietary nutrition.
4. It is the thickness of the cooking. Do not make food, mud, porridge, juice, try to keep the original food. Food can be eaten raw as much as possible, so as to maintain the nutritional value of the food, but also to preserve the dietary fiber of the food.
2 荤素 with 荤素配配 means that we can't have only meat on our table, we must have a certain proportion of vegetables and fruits.
First of all, it is amaranth. Meat has both protein and oil. Therefore, it is best to choose white meat (poultry and fish) with less oil when choosing, to prevent the fat ratio from being too high and the total energy per day to exceed the standard.
Secondly, vegetables should be based on green leafy vegetables. Other melons may have too high glycemic index and are not suitable for diabetic patients. Edible root vegetables, such as Ma Ling potato, alfalfa, Huaishan, Shantou, etc., because of their high carbohydrate content, it is best to be in the main food, not suitable for vegetable consumption.
Third, the fruit can be used as a sugar meal between the two meals. When your blood sugar is well controlled, there are no problems with 3 fruits per day. If you have poor blood sugar control, you still need to reduce the amount of 25 grams of staple food if you still want to eat fruit. The carbohydrate content of various fruits is different. When you eat, you need to check or look at the nutrient composition table and choose the right fruit according to your own situation.
3 Timing quantitative daily feeding to do regular quantitative. The purpose of the timing is to allow the food to have sufficient time to digest and absorb in the gastrointestinal tract. The interval between the two meals is about 5 hours, so as to prevent the time interval between the two meals from being too short, the food is not properly absorbed and absorbed, and the food is deposited in the gastrointestinal tract.
If you do not eat regularly, it will cause blood sugar to rise after meals, and at the same time lead to food fermentation and bacterial growth in the gastrointestinal tract, causing abdominal swelling, leading to gastrointestinal discomfort or gastrointestinal bacterial infection.
The purpose of quantification is to make the various nutrients in the diet of each meal match reasonably, and the total energy of each meal is up to standard, so as not to increase blood sugar after meals.
Quantification requires the sugar friend to arrange the amount of food to be eaten according to the amount of activity in the calculated total energy, and to make a specific recipe for each meal according to the food exchange method.
When formulating specific recipes, it is necessary to ensure a balanced diet and ensure the diversity of foods to ensure the smoothness of blood sugar after meals.
4 master the order of eating Diabetes patients in addition to nutrition and other skills, the order of eating is one of the skills.
The first step is to drink soup. Sugar friends are best not to drink soup, if you want to thirst soup should be 10 minutes before the meal, wait until the soup is empty in the stomach and then eat other foods, so as not to mix the food in the stomach and soup into a paste, speed up the digestion and absorption of food .
The second step is to eat vegetables. Vegetables should be eaten as much as possible. Raw vegetables can maintain nutrition, vitamins and dietary fiber without being damaged. This can not only increase satiety, but also delay blood sugar.
The third step is to eat protein. The main source of protein is meat, eggs and milk. It is recommended to eat poultry, eggs, milk, and eat less red meat with high fat to avoid blood lipids and blood sugar. Meat cooking is mainly boiled, and stewed, steamed, fried, etc. are used less to avoid digestion and absorption too fast, resulting in a rapid rise in blood sugar after meals.
The last step is to eat. You can choose rice, rice noodles, noodles, cakes, try not to eat or eat less fermented or puffed food. Fermented and puffed foods are fast digested and absorbed, and blood sugar rises faster after meals. You can't eat porridge or rice paste. These foods have a high glycemic index, fast digestion and absorption, and blood sugar will rise straight after eating.
In addition to the above dietary skills, exercise 60-90 minutes after a meal also helps control the rise in postprandial blood glucose. Sugar lowering is a long-lasting job, and diet control is the foundation of diabetes treatment. I hope everyone has studied this essay and the blood sugar control is more stable after the meal.
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