Diabetics avoid dietary mistakes and eat good blood sugar
Diet management has always been one of the key points in the comprehensive treatment of diabetes. It is also one of the most basic self-management content.
A doctor or nutritionist will explain a lot about the dietary management of adults with diabetes, including:
Evaluate your body shape according to your height and weight, and set goals for weight gain or weight loss in the future;
Evaluate your daily labor intensity, whether it is bed rest or light, moderate or severe physical activity;
Calculate the total calories needed for a day according to the existing formula;
Divide the total calories into carbohydrates, proteins and fats according to a certain proportion;
To ensure a certain amount of dietary fiber, vitamins and trace elements, the food should be diversified;
According to the actual increase or decrease of body weight, appropriately adjust the future diet budget or fine-tune the medicine and exercise;
Dietary issues should take into account exercise, drug use and the risk of hypoglycemia, and make some fine-tuning of diet, exercise or drugs according to personal habits, in order to achieve smaller blood sugar fluctuations;
Trial and evaluation of individualized dietary strategies;
......
The points mentioned above can be said in this way, "1--6" points can be regarded as the "framework" of dietary therapy, which is the rough tone and the basic tone content, similar to the "weight triangle" in the two triangles. ". More of the theme is that nutrition should be "eaten enough". The "5--8" points mentioned above are related to blood sugar and medication, which belong to the "blood sugar triangle" category in the two triangles. Control blood sugar.
For the fine-tuning part, you can take a look at the above articles, and it is even recommended to print and read.
The theory is rough. Today, I will talk to you about the eating habits that are common among sugar friends. You can make adjustments according to yourself, and your blood sugar may be more perfect:
- Drink porridge "just" pickled vegetables or duck eggs
It is a habit of northerners to love to drink porridge, especially the elderly. In the habit of many people in the north, when drinking porridge, it is "just" some pickles (1, red melon seeds - radish, pickled mustard; 2, mustards sold in supermarkets; 3, white fermented bean curd or mustard) Red fermented bean curd), and some are "just" a "salted duck egg" (salted eggs are also fine).
Sometimes everyone chats together, and some people say, "Is it better to eat stir-fried vegetables with porridge?"
When a person with diabetes sees a doctor, a doctor or a dietitian will advise to avoid porridge as much as possible. The reason is that when the rice is very badly cooked, the starch gelatinization is very serious, and the taste is better at this time. In this state, its glycemic index is very high, and the sugar rises quickly.
For the elderly who have been drinking porridge all their lives, it is cruel to not allow them to drink porridge. How to do?
A. Add grains: brown rice, oats, barley, beans, etc. are all grains suitable for porridge, because they are rich in dietary fiber and low in carbohydrates, which can effectively slow down the fluctuation of blood sugar after meals. It's good to do something similar to Laba porridge.
B. Eat more vegetables and increase protein foods (meat, eggs, milk, soy products, etc.): For sugar lovers who like to drink porridge, for the sake of good blood sugar, compared to eating steamed bread and rice, they should ensure a certain amount of Vegetables and protein foods, and even "meat vegetables" with more fat, such "mixed meals" have obvious effects on blood sugar improvement.
C. Eat after cooling, or eat after reheating: the opposite effect of starch gelatinization is aging. After the dilute starch solution was cooled, the linear molecules rearranged and formed insoluble precipitates through hydrogen bonds, and the sugar-raising effect was slowed down.
D. Change to a small bowl and slow down the speed of drinking porridge: Drinking porridge will increase the sugar quickly. If we extend the time of drinking porridge to more than 20 minutes, its sugar-raising state will definitely be the same as the "clumping" state after 3 minutes of drinking. different. When many people drink porridge, they always pick up the porridge bowl and don't put it down until they finish it. At this time, you can try small bowls, or eat some "chewy" dishes, which will have the effect of slowing down the speed of drinking porridge. I also often recommend that sugar friends drink milk in a bowl instead of the bag. The purpose is to slow down the speed of drinking milk, thereby prolonging the overall meal time. If this is done, the postprandial blood glucose profile will be benignly altered.
- Braised noodles or fried noodles
There are braised noodles or fried noodles, as well as sangzi noodles, dandan noodles, and so on. There are so many ways to eat noodles in China.
Cold noodles are also one of my favorite foods. In summer, every time I go to my hometown, my mother will cook my favorite cold noodles for me.
In our hometown (Wuqiao, Cangzhou), eating cold noodles requires a lot of ingredients: freshly fried egg sauce, prepared sesame sauce, mashed garlic, old Shanxi vinegar, shredded cucumber, pickled toon (similar to chive flower sauce) practice), and a few stir-fry dishes (usually shredded). Noodles are usually copied until they are cold, so they are called "cold noodles". Pick half a bowl of noodles, put "egg sauce, sesame paste, garlic paste, old vinegar, toon" first, mix the noodles well, then add hot stir-fry, stir a little, and finally add shredded cucumber, tsk tsk, this is me Food in the heart.
This noodle is cold. There are many vegetables, almost half a bowl of noodles and half a bowl of vegetables. Add some vinegar. For sugar lovers, this is a very good match.
You can take a look at the pictures above, just like the porridge mentioned above, fried sauce and brine, this is just to satisfy the taste of "salt", even if there are some places to put some cucumber shreds and so on. , The amount of vegetables is also obviously insufficient, and the amount of protein is also lacking.
So, if you eat noodles again, try my way of eating.
The same is true of eating hot noodle soup. Be sure to put more vegetables, and then put down shredded pork or eggs or bean curd. In our hometown, hot noodle soup is only the main food, and usually there are also stir-fried vegetables and side dishes.
- Eating zongzi "just" duck eggs:
Eating zongzi is a custom of the Dragon Boat Festival. As the saying goes, "you have to eat salted egg dumplings to send the chills away", which is also the way to eat the food on the Dragon Boat Festival.
In our north, we eat zongzi dipped in white sugar. When I went to the sugar friends, some people changed it to "dipped in honey" and "dipped in vinegar" (what flavor?).
In fact, what I want to say is that zongzi is a staple food. Although there are also ways to wrap it, such as meat zongzi, the staple food is still the first. In the case of controlling the amount of staple food, the most important thing is to eat zongzi with vegetables and protein foods.
4, eat buns, eat dumplings
There is still a big difference between my hometown of Qinhuangdao and Cangzhou Wuqiao.
Qinhuangdao eats buns less often, mostly steamed dumplings, but also buns. What I want to say is that eating dumplings here is eating dumplings, and many people eat dumplings without food at home. This is not the case in our hometown. Eating buns or steamed dumplings is only the staple food, and there are usually vegetables and non-staple food on the table.
Eating boiled dumplings, the difference is not big, generally there is no side dish. Jealousy or not is a matter of personal preference.
As far as diabetics are concerned, when eating such staple foods such as buns, steamed dumplings, boiled dumplings, and pot roasting, I suggest that everyone pay attention to several issues:
A. It is necessary to put less oil in the mix;
B. To estimate the amount of flour, that is, to know how many to eat;
C. Might as well make a few side dishes and make a soup, at least to satisfy the stomach and delay the meal speed;
D. Studies have shown that adding some vinegar appropriately is beneficial to blood sugar control.
Well, just to give a few examples of this.
Each example is the eating habits of many people in reality. For people with diabetes, to stabilize blood sugar, sometimes you need to change this habit. Including simple things like the speed of eating, is to eat porridge with some "chewy" dishes. Drinking milk and pouring it into a bowl, making porridge and putting some beans, etc., are actually very simple things.
Whether it is braised noodles or fried noodles, preparing a table of dishes with heart is no longer as simple as making braised noodles. The "dangdang" sound when mashing garlic will bring the temperature of the family.
When you have finished reading, go back to the previous article and read the linked articles I posted. There are both theory and practice, and it is difficult to have bad blood sugar.
Of course, these are just a few examples. When you have a real understanding in theory and implement it into every meal, you can truly control the "diet horse".