Step 1: Eat and move in balance
Figure 2. How to control energy wisely
In addition to energy control should also pay attention to.
1. choosing complex sugars: 45-60% carbohydrates, choosing foods with low glycemic index (GI).
2. control fat intake: 20-30% fat, saturated fatty acids (SFA) and polyunsaturated fatty acids (PUFA) should be less than 10%, monounsaturated fatty acids (MUFA) provide 10%-15%, and cholesterol intake should not exceed 300 mg/d.
3. selection of high-quality protein: protein accounts for 15-20%, in general, protein intake needs to be 0.8 g/(kg-d) with vegetable protein, whey protein, etc.
4. rich in vitamins and minerals: vitamin D3, B1, B2, E, Mg, Zn, etc.
5. increased dietary fiber intake: the recommended intake is 25-30 g/d, or 10-14 g/1000 kacl.
Figure 3. Exercise therapy considerations
Figure 4. staple food grain mix
From the above figure, it can be seen that women (based on 1800 kcal) can consume 3-4 servings of whole grains and miscellaneous legumes throughout the day, and men (based on 2250 kcal) can consume 3.7-5 servings of whole grains and miscellaneous legumes throughout the day.
Step 3: Eat more vegetables and fruits in moderation, with a variety of types and colors
Figure 5. glycemic index of vegetables and fruits
From the above figure, it can be seen that the glycemic index of vegetables is significantly lower than that of fruits. It is recommended that the daily intake of vegetables be 300-500 g, with dark vegetables accounting for 1/2, including at least 70 g of leafy greens; low GI fruits are appropriate between meals.
Step 4: Eat fish and poultry often, eggs and livestock meat in moderation, and limit processed meat
Livestock meat, including muscle and offal of pigs, sheep, cattle and donkeys, has a high fat content and more saturated fatty acids, with an average of 15%. Pork is the highest, lamb the second highest and beef the lowest, and should be consumed in moderation.
No more than four eggs per week, or one egg every two days, without discarding the yolk. Studies have shown that egg intake (3-4 per week) has a weak effect on serum cholesterol levels; moderate intake is not associated with the risk of cardiovascular disease. Limit the intake of processed meat products such as cured, baked, smoked, and marinated in sauce.
Smoked food smoke contains more than 200 compounds, some of which have been shown to have carcinogenic effects, such as cyclic aromatic hydrocarbons and formaldehyde, which can contaminate food during the smoking process and increase the risk of tumor development.
Nitrite is not only a potent make-up artist for meat, but also inhibits the growth of Clostridium botulinum. Clostridium botulinum toxin is the most toxic of the known toxic proteins, which can affect the normal work of red blood cells and lead to hypoxia.
Step 5: Dairy beans every day, snacks plus meals reasonable choice
Ensure a daily intake of 300 g of liquid milk or an equivalent amount of dairy products; pay attention to the intake of soy and its products, snacks can choose a small amount of nuts, do not exceed 25 g per day.
Sweeteners can choose sorbitol, xylitol, etc..
1. sorbitol oxidizes fructose through sorbitol dehydrogenase, then enters the fructose-1-phosphate pathway of metabolism, metabolism is not related to insulin, suitable for diabetic patients
2. xylitol is an intermediate of sugar metabolism, does not need the help of insulin, can directly provide nutrition for tissues through the cell membrane, and can promote the secretion of insulin in trace amounts.
Step 6: Drink enough water and limit alcohol consumption
The recommended amount of drinking water is 1500-1700 ml per day, and you can choose light tea or coffee as beverage.
(b) Drinking alcohol is prone to hypoglycemia, and the metabolism of ethanol in the body reduces the amount of sugar from the glycogen isogenic pathway and also inhibits the release of glucagon.
Drinking alcohol often reduces normal dietary intake, alcohol is absorbed quickly and cannot maintain blood glucose levels for a longer period of time.
Drinking alcohol can also increase insulin secretion after sugar loading, which makes it easier for diabetic patients treated with insulin and hypoglycemic drugs to become hypoglycemic.
Step 7: Chew slowly and pay attention to the order of meals
Change the order of meals, eat vegetables first, then meat, and finally eat the main food, chew and swallow slowly. Research shows that chewing slowly can help weight loss, cancer prevention, protection of the oral mucosa, saliva secretion, prevent gingivitis and mouth ulcers, reduce esophageal damage and esophageal disease, digestion and absorption of the gastrointestinal advantages. Control the speed of meals, 15-20 minutes in the morning, 30 minutes for lunch and dinner, the meal arrangement depends on the condition.
Step 8: Focus on self-management and receive regular individualized nutrition guidance
Focus on six aspects of self-management, including diet control, regular exercise, medication compliance, blood sugar monitoring, foot care and prevention and treatment of high and low blood sugar. Receive regular individualized professional guidance from nutrition physicians and dietitians, at least four times a year.