Autumn and winter are a season to test diabetics. On the one hand, sympathetic nerve excitation is caused by lower temperature, blood sugar metabolism is slowed down, blood sugar level is increased, and outdoor sports activities will be reduced at the same time. On the other hand, people have the instinct to keep out the cold and store heat, which makes them easy to have a big appetite and eat too much.
At the same time, the abundant seasonal products in autumn and winter also follow the laws of nature and often reserve higher nutrients (i.e. More sugar and starch) than in spring and summer. Like chestnuts, persimmons, sweet potatoes, pumpkins and pomegranates, they all make people love them. However, Huang Chengcheng or red colors seem to be very consistent with doctors’ common admonition: “Eat carefully and not eat more”.
Can diabetics really not eat these? Of course not. To control blood sugar, the key is to look at the following points: consumption, food matching and cooking method.
What exactly should we do? Today, let’s give you an example of chestnuts. Yes, it is an example of chestnuts-chestnuts steak cabbage heart.
Raw materials: 150g of raw chestnuts with shells (about 100g of chestnut kernels), i.e. 9-10 pieces; 250 g of rape; Garlic cloves; Edible oil semi-porcelain spoon is about 5g; Half a spoon of salt is about 1.5 g (small salt control spoon is usually 2 g).
Cooking utensils: non-stick pots.
1. Cook the chestnuts first. Scratch the cruciferous knife on the chestnut shell. Boil it in boiling water for more than 10 minutes, or throw it into a bowl with cold water and heat it in a microwave oven over high heat for about 5 minutes. Peel off the chestnut shell and set aside.
2. Wash the rape, blanch it in boiling water for 1-2 minutes and then take it out. Cut the big trees apart and not the small ones. Cut garlic cloves in appropriate amount.
3. Put about 5g of half porcelain spoon oil after heating the pan, add garlic cloves and stir-fry until fragrant. Then add rape and stir-fry gently.
4. Add cooked chestnut kernels when the rape is stir-fried until soft, and shake gently instead of stir-frying, so as not to damage the vegetable type.
5. Sprinkle less than half a spoon of about 1.5 g of salt evenly before taking out of the pan; If the water output is not enough, add a proper amount of water, collect the juice over high heat and take it out of the pan.
6. The finished products are put on the plate, just like the picture.
1. Calories and nutrition
Let’s introduce a concept first, Nutrient reference values, abbreviated as NRV, It is often used in nutrition labels. This is a set of values calculated by nutrition experts according to the energy and various nutrients that each of us needs every day. The following articles will have many percentages in brackets, which means that this nutrient ingredient in this dish accounts for the percentage of this nutrient ingredient recommended or suitable for daily intake.
The total calorie content of this chestnut steak is 288 kilocalories, accounting for 14.4% of the total calorie required for the whole day. It contains 50.5 g (16.5%) of carbohydrate, 8.1 g (13.5%) of protein and 6.8 g (11.3%) of fat.
Although chestnuts are nuts and snacks like melon seeds and peanuts, they are the only nuts with low fat content and high starch content. And because chestnuts have high dietary fiber content and lower blood sugar index than white rice, they are suitable to replace some grains. Eating 6 or 7 chestnuts a day is about the same.
Generally speaking, diabetics need to control their diet to lose weight, and their daily energy intake is less than 2,000 kilocalories. Therefore, this dish is suitable for two people to eat in one meal, and should consider halving the staple food. If you really can’t resist the temptation and want to [enjoy by one person], you need to pay attention to eating less or even not eating the staple food.
This chestnut steak cabbage contains vitamin A 256 micrograms of RE (retinol equivalent) (32%), vitamin B1 0.23 mg (16.4%), vitamin B2 0.41 (29.3%), vitamin C 102 mg (102%), calcium 252 mg (31.5%), iron 3.7 mg (24.7%), zinc 1.36 mg (10.7%), potassium 899 mg (45%), magnesium 98 mg (32.7%) and dietary fiber 4.1 mg (16.4%).
2. Selection of raw materials
(1) Chestnuts: The difference between chestnuts and small chestnuts is not only in size. Small chestnuts have glutinous pulp, fine meat quality, higher sugar and fat content, and are more sweet. They are suitable for sugar-fried chestnuts and cooking chestnut soup. Big chestnuts contain less sugar and more starch, and their meat quality is japonica. They are more suitable for entering vegetables and are also conducive to controlling blood sugar.
In the process of cooking chestnuts in advance, do not heat them for too long. If chestnuts are cooked too soft and rotten, chewiness will deteriorate, digestion will become faster, and blood sugar will rise faster.
(2) Rape: The classic chestnut steak cabbage dish, Most of them are Chinese cabbage or baby vegetables. We specially choose dark green-leaved rape. In addition to providing the same high dietary fiber and vitamin C, rape can help diabetics to consume more abundant magnesium and calcium, a large amount of chlorophyll, lutein and carotene, a large amount of flavonoids, folic acid and vitamin B2 and other nutrients.
The study found that those who eat more dark green leafy vegetables have a significantly lower risk of diabetes.
Step 3: Cooking
The use of non-stick pan is to better control this dish to achieve [less oil]. Before stir-frying rape, blanch the rape until it is half cooked, which is a common way to grill vegetables. It can shorten the time to stir-fry the vegetables, that is, reduce the amount of oil absorbed by stir-frying. Small details do control the daily intake of cooking oil within 25g, which is also helpful to the control of diabetes.
Step 4: Eat
For controlling postprandial blood sugar, [mixed diet], that is, using other ingredients to delay starch digestion and slow down the speed of digested glucose entering the blood, is the key. Some studies have proved that if you eat a bowl of vegetables first, with some fish and then start eating rice, the fluctuation of blood sugar will be much smaller than if you eat rice first. A small mouthful of rice with a large mouthful of dishes will be much smaller than a large mouthful of small stuttering dishes. Therefore, matching vegetables is the best choice. When eating this chestnut pickled cabbage, you can eat a few large mouths of cabbage first, then chestnut kernel or staple food.
Responsible Editor: Fei Fei