Reasonable arrangement of meal order is also very important for sugar lovers
Reasonable arrangement of meal order is also very important for sugar lovers
Recent studies have shown that the order of meals has a great impact on postprandial blood sugar, as well as blood lipids, blood pressure and body weight.
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The effect of meal order on blood sugar
The general dietary order of Chinese people is to eat the staple food first, that is, meals, noodles, steamed buns and other carbohydrate-containing foods. This order will cause a sudden increase in blood sugar after meals; will rise. If the staple food is eaten alone at the end, although the blood sugar will rise, the rise will be less, and the process will be smooth.
People in European and American countries usually drink soup first, then eat vegetables, and finally eat some bread, French fries, toast, etc. according to the feeling of fullness in the abdomen. This diet sequence should be said to be very good for diabetics. First drink soup to make the stomach full and feel full, which is beneficial to reduce the rise in blood sugar after meals; then eat vegetables, increase cellulose to help promote gastrointestinal peristalsis, then eat meat dishes, and finally eat staple food, This intake of staple food will certainly be reduced.
Nutrition distribution of three meals
Regarding the nutritional distribution of three meals a day, Chinese folks have a summary of "eat well in the morning, eat well at noon, and eat less at night". beggar". But now there are very specific and clear scientific regulations: the best food distribution throughout the day should be: breakfast should not only be eaten well but also full, and it should account for 50% of the total calorie intake throughout the day. Staple food and eat vegetables and meat; lunch should account for 30% of the total calories for the day; dinner should account for 20% of the total calories for the day. Every meal should be rich and varied, containing protein, fat, carbohydrates and fiber.
Tips to Help Control Blood Sugar
A study published at the 2019 American Diabetes Annual Meeting (ADA) showed that if the staple food of the day is taken before three o'clock in the afternoon, it is good for weight loss, blood sugar control and blood lipid control. This regulation is obviously not in line with China's national conditions, so some domestic experts suggest finishing dinner before 6 pm and starting breakfast at 8 pm the next day. The fasting time is equivalent to 12 hours, and it will not cause sleep disturbance, increase the secretion of glucocorticoids, and help control blood sugar and blood lipids.
There are also some more specific suggestions in China, such as recommending to eat more coarse grains with a low glycemic index, including staple foods such as barley and millet, or "cross-border staple foods" such as potatoes, lotus root, and yam; Water spinach, cabbage, lettuce, spinach, etc., have high cellulose content and help control blood sugar; meat dishes are recommended to eat more fish and shellfish, followed by poultry; in terms of cooking methods, it is recommended to use boiled, stewed, and less salt. Way.
Fruit should be taken between meals. The fruits that are more suitable for diabetic patients are grapefruit, kiwi, mulberry , tomato, apple, dragon fruit, papaya and so on.
Text/Deputy Chief Physician Dai Lun
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