On May 13, 2016, < < Dietary Guidelines for Chinese Residents (2016 Edition) > > was released in Beijing. The Dietary Guidelines are the authoritative dietary guidelines exclusively for the Chinese people and are our Chinese [Dining Treasure Book].
Sugar friends may wonder:
Does this guide have anything to do with me?
Of course it does! Because, although diabetes diet has special features, it also has similarities with dietary guidelines.
Today, Dr. Clove presented [Dietary Guidelines for Sugar Friends] to sugar lovers on the basis of the dietary characteristics of diabetes and the latest edition of Dietary Guidelines.
Core Recommendations of Dietary Guidelines for Sugar Friends
First, the food should be diverse, preferably low sugar content
Second, eating and moving should be balanced and the weight should be appropriate.
Three, vegetables cannot be less, fruits should be appropriate
Four, milk beans help control sugar, often eat energy
Five, eat meat choose lean meat, fish, poultry and eggs is better
Six, salt oil is not excessive, sugar control limit alcohol and tobacco
Seven, stable sugar mood is good, the whole family eats fragrant
After reading the core recommendation, what does each sentence mean by what? Let’s explain it one by one.
The food should be diverse, preferably with low sugar content.
Many sugar lovers have such worries:
Diabetes is a rich disease. I have this disease and will only be able to eat chaff and swallow vegetables in the future.
In fact, this is a big misunderstanding.
Diabetes diet is not to restrict everyone to [eat chaff and swallow vegetables] [work hard], but to tell everyone which foods are recommended and how much is appropriate for sugar lovers.
Like ordinary people, sugar lovers should have a variety of diets, including grains, potatoes, vegetables, fruits, meat, fish, poultry, eggs, milk, beans and oils.
However, there are skills in choosing food: try to choose foods that have less effect on blood sugar.
For example, for the staple food of breakfast, Sugar friends can eat a white flour steamed bread or choose to eat a coarse cereal steamed bread. Although both foods provide about the same amount of energy, coarse cereal steamed bread has less effect on blood sugar, and the blood sugar rises less after eating, which is more suitable for sugar friends. Other suitable choices include sweet potato, coarse cereal rice, whole wheat bread, etc.
Eating and moving should be balanced and the weight should be appropriate.
Exercise is an indispensable link in the treatment of diabetes. For sugar lovers who have no contraindications, it is recommended to exercise for at least 150 minutes per week. The exercise methods can be fast walking, cycling, dancing, swimming, jogging and other forms.
It is important to remind sugar lovers that they should bring a few pieces of sugar with them during exercise to prevent hypoglycemia during exercise.
For sugar lovers who are busy at work, there is no need to worry about not having time to exercise. You can choose to go out for a walk during the rest time at work, take exercise, or take exercise after work. Instead of demanding one-time exercise time, short-term exercise every day is also beneficial.
Maintaining a proper weight can help the body make better use of insulin, thus helping to control blood sugar. However, the weight should not be too low. Too low a weight means that the body consumes a lot, and there will be no strength and decreased resistance.
Therefore, fat sugar lovers need to lose weight, while thin sugar lovers need to gain weight.
So, how’s weight is the appropriate weight?
To judge whether one’s weight is suitable, one can use the following simple formula to calculate:
Body mass index (BMI) = weight (kg)/square of height (m2), if your body mass index is in the range of 18.5 ~ 23.9 kg/m2, it is appropriate. If you exceed 23.9 kg/m2, you are overweight, while if you are below 18.5 kg/m2, you are thin.
For example, Lao Wang’s height is 170 cm and his weight is 68 kg, so Lao Wang’s body mass index 68/(1.7) 2 = 23.5 kg/m2, which is the appropriate weight in the range of 18.5 ~ 23.9 kg/m2.
What if your weight does not reach the appropriate weight? Click: The Weight Problem of Diabetes Mellitus-Weight Gain
What if your weight exceeds your appropriate weight? Click: The Weight Problem of Diabetes Mellitus Patients-Losing Weight
Vegetables must be few and fruits must be moderate.
For sugar lovers, vegetables provide rich vitamins and minerals, as well as a large amount of dietary fiber, which is a very good sugar control pioneer. Ensure to eat 1 kg of vegetables every day, especially green leafy vegetables, can help sugar lovers stabilize blood sugar.
Fruit is not a taboo for sugar lovers. If the blood sugar is well controlled, you can eat fruit in an appropriate amount. If you eat fruit, control it at 100 ~ 200 g per day, try to choose varieties that have little influence on blood sugar and eat it in batches.
How should sugar lovers eat fruits scientifically? Click: Can I still eat fruit with diabetes?
Milk beans help control sugar and are often energetic.
Milk and dairy products, beans and bean products are foods that have little effect on blood sugar, and can provide high-quality protein and help strengthen muscles. It is recommended that everyone drink 1 cup of milk or soybean milk (250 ~ 300 ml) every day, eat more soybean products such as soybean, tofu and dried bean products, and replace some meat with soybean and bean products.
Choose lean meat, fish, poultry and eggs as the best way to eat meat.
Sugar friends need to control the amount of fat, so when eating meat, you should eat less fat and choose more lean meat. In addition, fish, peeled chicken, duck and eggs are all good choices. Generally speaking, for sugar friends of medium size, you can choose to eat 3 liang of lean meat or 5 ~ 6 liang of fish every day.
Salt and oil are not excessive, sugar is controlled and alcohol and tobacco are limited.
Sugar lovers should be careful not to put too much salt and oil when cooking at ordinary times. Generally speaking, the amount of salt per day should not exceed 6 grams (about a little more than a beer bottle cap) and the amount of oil should not exceed 20 grams (about 2 tablespoons).
In order to prevent complications, sugar lovers had better quit smoking. Drinking should be limited, especially on an empty stomach, because it may induce hypoglycemia.
Stabilizing sugar is in a good mood and the whole family eats incense.
Emotions can affect our blood sugar. Therefore, happy mood is one of the secrets of stable blood sugar. If sugar lovers can maintain a peaceful and cheerful state of mind, it will help control blood sugar.
At the same time, sugar friends especially need the care and support of their families in treatment. Moreover, it is no exaggeration to say that there are sugar friends in the family and their diet is healthy.
If the family members of the sugar friends can actively control sugar together with the sugar friends, and make the diet light, multi-fiber and low-fat, and do not eat too much, then not only the sugar friends, but also the whole family will reap health together.