Diabetics avoid dietary misunderstandings 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.
For the dietary management of adult diabetics, a doctor or nutritionist will explain a lot to you, including:
Evaluate your body shape based on your height and weight, and set goals for gaining or losing weight in the future;
Evaluate your daily labor intensity, whether it is bed rest or light, moderate or heavy physical activity;
Calculate the total calories needed for a day according to the existing formula;
Divide the total calories into carbohydrates, protein and fat according to a certain ratio;
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 weight, properly adjust the future diet budget or fine-tune the medicine and exercise;
Dietary problems should take into account the exercise situation, 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 diet strategy;
......
The points mentioned above can be said as follows, "1--6" points can be regarded as the "framework" of diet therapy, which is the rough adjustment and the keynote content, similar to the "weight triangle" in the two triangles. ". The main idea is to "eat enough" for nutrition. The "5--8" points mentioned above involve blood sugar and medication, and belong to the category of "blood sugar triangle" in the two triangles. blood sugar control.
For the fine-tuning part, you can read the above articles, and even recommend printing and reading.
The theory is rough. Today, I will talk to you about some eating habits that people with diabetes often have. You can compare yourself and make some adjustments, and your blood sugar may be more perfect:
- Drink porridge "just" pickles 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, they just "just" some pickles (1, red melon seeds---the kind pickled with radish and pickled mustard; 2, pickled mustard sold in supermarkets; 3, white fermented bean curd or red fermented bean curd), and some "just" a "salted duck egg" (salted egg is also fine).
Sometimes everyone chatted together, and some people said: Do you still need to eat stir-fried vegetables when you drink porridge?
When a diabetic sees a doctor, the doctor or nutritionist will suggest not to drink porridge as much as possible. The reason is that when the rice is boiled very badly, the starch gelatinization is very serious, and the taste is better at this time, and in this state, its glycemic index is high, and the sugar rises quickly.
For the elderly who have drank porridge all their lives, it is cruel to not let them drink porridge. How to do?
A. Add miscellaneous grains: Brown rice, oats, barley, beans, etc. are suitable miscellaneous grains for cooking porridge, because they are rich in dietary fiber and low in carbohydrates, which can effectively slow down the fluctuation of blood sugar after meals. Similar to Laba porridge is good.
B. Eat more vegetables and increase protein foods (meat, eggs, milk, soy products, etc.): For sugar friends who like to drink porridge, in order to improve blood sugar, they should ensure a certain amount of food compared with eating steamed buns and rice. Vegetables and protein foods, even "meat dishes" with more fat, such a "mixed meal" can obviously improve blood sugar.
C. Eat after cooling, or eat after reheating: aging is the opposite effect of starch gelatinization. After the dilute starch solution is cooled, the linear molecules rearrange and form insoluble precipitates through hydrogen bonds, and the effect of increasing sugar is 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 state of increasing blood sugar will definitely be the same as the "heap" state after drinking it in 3 minutes different. When many people drink porridge, they pick up the porridge bowl and don't put it down until they finish drinking. At this time, you can try a small bowl, or eat some "chewy" dishes, so as to slow down the speed of drinking porridge. I also often recommend that sugar friends drink milk in a bowl instead of using that bag when they eat. The purpose is to slow down the speed of drinking milk, thereby prolonging the overall meal time. If this is done, the curve of postprandial blood sugar will be changed benignly.
- Braised noodles or fried noodles
Braised noodles or noodles with fried sauce, as well as simmered 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 make me a meal of my favorite cold noodles.
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 Chinese toon (similar to the one with chive flower sauce) practice), there are also a few stir-fried dishes (generally shredded). Noodles are generally cold, so they are called "cold noodles". Pick half a bowl of noodles, first put "egg sauce, sesame sauce, mashed garlic, old mature vinegar, Chinese toon", mix the noodles well, then put on the hot stir-fried vegetables, mix a little, and finally add shredded cucumber, tsk tsk, this is me Food in the heart.
This kind of noodles is cold. There are a lot of vegetables, almost half a bowl of noodles and half a bowl of vegetables. Put more vinegar. For sugar lovers, this is a very good match.
You can take a look at the pictures above, just like eating porridge mentioned above, deep-fried sauce, stewed, this is just to satisfy the taste of "salt", even if there are some places to eat with some cucumber shreds , The amount of vegetables is also obviously insufficient, and the amount of protein is also lacking.
So, if you eat noodles again, you might as well try my way of eating.
The same is true for eating hot noodle soup. Be sure to put more vegetables, and then put down shredded pork or eggs or bean curds. In our hometown, hot noodle soup is only a staple food, and it is usually served with stir-fried dishes 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 off the cold", which is also talking about the way to eat delicacies during the Dragon Boat Festival.
In our north, we eat zongzi dipped in sugar. When I came to sugar friends, some people changed it to "dipped in honey" and "dipped in vinegar" (what taste?).
In fact, what I would like to say is that zongzi is a staple food, although there are also ways of making meat zongzi, but the staple food is still the first. When eating zongzi, while controlling the amount of staple food, the most important thing is to match vegetables and protein foods.
- Eat buns and dumplings
There is still a big difference between my hometown in Qinhuangdao and Wuqiao in Cangzhou.
People in Qinhuangdao seldom eat steamed buns. They mostly eat steamed dumplings, and some also eat steamed buns. What I want to say is that eating dumplings here is eating dumplings. Many people have no food when they eat dumplings at home. This is not the case in our hometown. Eating steamed buns or steamed dumplings is only the staple food, and there are usually vegetables and non-staple foods on the table.
There is not much difference when eating boiled dumplings, generally there is no side dish. Whether to be jealous or not is a matter of personal preference.
As far as diabetics are concerned, when eating staple foods such as steamed buns, steamed dumplings, boiled dumplings, and pot roasts, I suggest that you pay attention to several issues:
A, mixing sink must put less oil;
B. To estimate the amount of flour, that is, to know how much to eat;
C. You might as well make a few side dishes and make a soup, which can at least satisfy your hunger and slow down 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 sugar lovers, in order to stabilize blood sugar control, sometimes it is necessary to change this habit. Including such simple things as the speed of eating, it is to have some "chewy" dishes when drinking porridge. Drinking milk and pouring it into a bowl, making porridge and adding some beans, etc., are actually very simple things.
Be it stewed noodles or fried noodles, preparing a table of dishes carefully is no longer as simple as making a stew. The "Dangdang" sound when mashed garlic will bring the warmth of the family.
When you finish reading, go back and read the linked articles I posted. There are 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 in every meal, you can really control the "diet horse".