This article is an expanded compilation of information about the diabetic diet, with the expectation that the principles of the diabetic diet will be memorized in the form of familiar songs, making the diabetic diet truly accessible to the majority of diabetics.
Three major disciplines
The first usually do not eat sugar.
Note: Diabetic patients can only supplement with glucose in moderation when they have a definite hypoglycemia, and cannot eat sugar, honey or so-called “sugar-free foods”.
The second is to control the total number of calories.
Note: For most of the population, i.e. light to medium manual workers, they need 1600-2000 kcal per day, and the biggest problem they face now is excessive calorie intake, so controlling the total amount of food eaten is an important principle. The following eight notes are basically written in accordance with the daily intake of 1800 kcal.
Third nutrition should be appropriate.
Note: Most diabetic patients have an unbalanced daily nutritional intake, and some diabetic patients even suffer from malnutrition due to excessive control. So it is equally important to maintain a balanced nutrition based on the control of total calories.
Eight notes.
First, a pound of vegetables a day is good ;
Note: One pound of green leafy vegetables can provide about 90 kcal, and different kinds of vegetables should be eaten every day. Note that in eating such as yams, taro, beans, lotus, pumpkin and other vegetables containing high carbohydrates need to be properly reduced when eating.
Secondly, two or two staple foods per meal should be;
Note: Staple foods are carbohydrates such as rice, flour, corn, etc. Two or two per meal, six or two for three meals per day, can provide about more than 1,000 kcal, which is about 50-60% of the daily caloric needs. Many patients mistakenly believe that they can better control their blood sugar by not eating staple foods, which is wrong because protein and fat can only be better absorbed in the presence of carbohydrates. So the daily staple food should be no more than 6 taels, and no less than 3 taels.
Third, three spoons of vegetable oil should not be missing;
Note: Three spoons of vegetable oil can provide about 200 kcal of calories. Try not to consume animal oils containing too much saturated fatty acids, not to mention excessive intake of fats and oils.
Fourth, four points of attention to fruit consumption.
Note: First, pay attention to the selection of fruits containing less than 10% sugar and glycemic index less than 55; second, pay attention to the amount of fruit intake should be calculated into the total daily caloric intake; third, pay attention to timing consumption, generally at 10:00 a.m. and 3 or 4:00 p.m. daily; fourth, pay attention to excessive blood sugar (generally greater than 8 mmol/L) should be suspended when eating.
Fifth, five kinds of protein for nutrition.
Note: daily intake should be an egg; one or two beef, lamb, pork, duck or chicken; one or two tofu; one or two river seafood; one box of skimmed unsweetened milk (200ml), thus a variety of channels to supplement protein.
Sixth, six grams of salt is the healthiest;
Note: The World Health Organization recommends a daily salt intake of six grams, high salt diet can bring high blood pressure, heart disease and many other hazards. Should gradually change the bad habits of too salty diet.
Seventh, seven cups of soup daily essential;
Note: 2500ml of fluid should be replenished every day, of which 1000ml is replenished by food and the remaining 1500ml should be replenished by drinking water, about 7 cups. Do not wait until you are thirsty and then drink water.
Eighth, the ban on smoking and less alcohol blessed with a long life.
P.S. The prohibition of smoking is not only a major component of the diabetic diet, but also a requirement of all healthy lifestyles. The calories from pure alcohol are approximately equivalent to the same quality of fat, so the intake of alcohol should be strictly limited, and a small amount of alcohol (half a tael of white wine or two taels of dry red per day) has some benefits.