Nutritionist Lin Licen met a female supervisor who had just retired when she was teaching at the clinic. However, after her retirement, her blood sugar did not get better control. The fasting blood sugar she just measured was 156mg/dL. When asked about the patient's recent diet, she said: "The neighbor next door told me that the blood sugar rises quickly with rice, so I rarely eat now..." "I have a good appetite and eat everything! I have bread and two-in-one coffee for breakfast, and lunch alone. I simply eat noodles, and sometimes I cook dinner myself, but most of them eat out.”
Lin Licen's face turned green after listening to the patient! Lin Licen pointed out that although whole grains are better, what's wrong with plain rice? It is better for the patient to eat, as long as the weight is controlled, the meal will be accompanied by dishes and protein food, and there is a chance to achieve a balanced diet and relatively stable blood sugar, but eating commercially available sweet bread is really a taboo for diabetic diets!
How to effectively control sugar with a sugar-friendly diet? Lin Licen suggested the following 4 key points:
Lin Licen pointed out that vegetables rich in dietary fiber are definitely the first choice, and the amount is more than the staple starch food, at least half a bowl or more, to have the opportunity to delay the rise of blood sugar. Half a bowl of cooked vegetables is 1 serving, and lettuce is 1 bowl. In addition to having enough portions, variety is also important. A variety of phytochemicals can help fight inflammation in the body and reduce the level of glycation.
In addition, in addition to vegetables, whole grains contain more dietary fiber than refined starches. It is recommended to replace the staple food with whole grains such as five-grain rice, buckwheat noodles, etc., or root foods with skins such as sweet potatoes, pumpkins, etc., The staple food starch is controlled in half a bowl, which is about 2 parts of sugar, and the whole grain starch food should be eaten, but don't overdo it!
Furthermore, fruits also contain fiber, but because the content of fructose and glucose in fruits is very high, it is easy to raise blood sugar, so Lin Licen is advised to remind that the commercially available "breads, cakes, biscuits" are made of refined flour and Made of refined sugar, it affects blood sugar drastically, so you can't eat it if you can.
Delays hunger, protein food contributes! Lin Licen explained that because protein food takes a long time to digest, it can help delay the feeling of hunger, so if almost all meals tend to be starchy food, not only will there be not enough vegetables, but also protein food will not be eaten, it is conceivable that blood sugar will not be controlled. it is good.
What about protein foods? There are soy, fish, eggs and meat, soy-related products such as soy milk, tofu, dried tofu, tofu skin, etc., as well as edamame, fish, eggs, chicken (white meat), seafood, etc.; pork, beef and sheep (red meat) should be eaten less, red meat. To eat please eat thin parts. Each meal of protein food can be taken in a palm-sized and thick portion, which is about 2 servings of protein.
Lin Licen mentioned that many people with diabetes are mostly accompanied by other health problems such as high blood pressure and high blood lipids. Taking good oil can control blood fat, but remember that food matching is important, and cooking methods should also be paid attention to. Sugar friends should avoid fried foods, because these fried foods will keep the blood sugar at a peak and can't drop, and fried foods are high in calories, and they are easy to gain weight if you eat them often. Once you become fat, insulin resistance will occur, bloodSugar is even harder to control! Using a variety of good oils in moderation, such as olive oil, bitter tea oil, canola oil, linseed oil, sesame oil, etc., is beneficial to cardiovascular maintenance.
In addition, unflavored nuts can also be ingested 1 serving a day, which is about 6 to 7 cashew nuts, and you can consume a nut the size of a thumb knuckle in one meal. Lin Licen said: "A lot of food is not to eat a lot and impulse, but to eat smartly and well, and the body will naturally give back slowly and positively!"
As mentioned earlier, most patients with high blood sugar also have high blood pressure and high blood lipids, so Lin Licen recommends light seasoning, not heavy taste, and also reduce the amount and frequency of ingesting processed products. Lin Licen emphasized that blood sugar should be well controlled, and it is better to control the glycosylated hemoglobin below 7, which is less likely to cause follow-up complications.
In addition, when cooking, use some spices, such as black peppercorns, rosemary, Italian spices, etc., or add some fragrant ingredients such as onions, nine-story towers, shallots, garlic, etc., to enhance the aroma Replacing the seasoning part can reduce sodium intake, better control blood pressure and protect kidneys.
◎ This article comes from the small world of nutritionist Lin Licen ◎ Image source/Provided by Dazhi Image/shutterstock
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