In my endocrine clinic, the most important concern of diabetic patients and their families is that I have diabetes, how do I eat, what do I eat, how much do I eat, what can I eat and what can’t I eat, I am going to make a light analysis on this concerned topic below.
1.Why should I control my diet for diabetes?
We often say that diabetes is a lifestyle disease, due to unhealthy lifestyle leads to an increasingly high incidence of diabetes, and tends to be younger, such as overeating, smoking, alcohol, like to eat high-sugar, high-fat food, do not love exercise, overtime, stay up late and other life irregularities, so diabetes and bad habits are close relatives, to change these bad habits, starting with a scientific diet is very important.
2.What are the benefits of scientific diet?
Scientific diet has 4 major benefits: reduce the burden on the pancreas, correct metabolic disorders such as blood lipid and blood sugar, control weight in a reasonable range, and facilitate the achievement of blood sugar standards.
3.How to calculate the total calories of a day’s diet?
The daily calorie requirement of human body is related to the weight and activity of the body. Ideal weight formula: height (cm) – 105 can be derived from their ideal weight, and then judge their own weight, when your weight in the ideal weight up and down within 10% range is normal, more than 20% of the ideal weight is obese, if less than 20% of the ideal weight is wasting. If your weight is between ± (10%-20%), you are overweight or thin. The total daily calorie requirement is equal to the ideal body weight x the daily calories per kilogram of ideal body weight. For example, if the elevation of Uncle Zhang is 170cm, his ideal weight is 65kg, he is retired at home and belongs to light work, and his current body shape is normal, then the daily calories per kg of ideal weight for Uncle Zhang is 30. Finally, the total daily calories required for Uncle Zhang is 65×30, that is, it is enough to control 1950 kcal.
4. What is food exchange?
Because the total daily calorie intake of our diabetic patients is fixed, we can exchange the food between the same kind of food to ensure the diversity of our food and not over-eating. For example, we can replace 100g of rice for dinner with a corresponding amount of pasta. But we can not eat rice and noodles, so it becomes an additional meal, the total calories will be more, and blood sugar will rise.
5.What is a small amount of multiple meals? What are the benefits?
In order to stabilize blood sugar, reduce the postprandial blood sugar peak and prevent hypoglycemia (especially for those who inject insulin), we can take the method of small amount and multiple meals. Small amount means that the amount of main food in each meal is reduced (less than 2 taels) in the three main meals in the morning, noon and evening every day; multiple meals means that there are more than 3 meals per day, such as 4 to 6 meals, and the additional meals are chosen between the main meals, and the food calories of the additional meals are counted in the total daily calories; small amount of meals will inevitably make you feel hungry between meals. Feel hungry between two meals, you can choose the method of additional meals to avoid hunger unbearable, additional food are: you can choose a small amount of side dishes, such as fruit, sugar-free cookies, eggs, milk, dried tofu, etc.
6.What is the proportion of the three major nutrients (1) (2) (3) in our daily diet to the total daily calories?
(1) Carbohydrates should account for 50-60% of total calories
(2) Protein should account for 10-20% of total calories, which may be relaxed for children in the growth and development stage or for children with co-infection, pregnancy, lactation, malnutrition and wasting diseases
(3) 20-25% fat (including cooking oil and fat contained in food)
(4) Vitamins and trace elements (no supplementation is required in a balanced and adequate diet)
Mainly VitE, VitC, zinc, trivalent chromium, magnesium and calcium
(5) Dietary fiber: China’s recommended daily intake of 30 g of dietary fiber, with diarrhea less or not used, can eat more coarse grains and vegetables, fruits with skin to supplement
7, in order to facilitate the memory of our summary of some recipes, I hope to give you help.
(1) 1 kg / day vegetables, containing starch more vegetables (such as potatoes, sweet potatoes) need to deduct the corresponding staple food.
(2) 2 taels of staple food per meal (rice, noodles, corn): no more than 6 taels per day, not less than 3 taels.
(3) 3 spoons of vegetarian oil (27 grams)
(4) 4 taels of fruit (the amount of fruit you can eat each day is the size of your fist).
(1) Choose fruits that contain less than 10% sugar and have a glycemic index of less than 55. For example, kiwi, strawberry, duck pear, watermelon, lemon, loquat.
② Count it into the total calories.
③ Use between meals (best at 3~4 pm).
(4) For those who have high blood sugar, wait for proper control before consumption.
(5) 5 kinds of protein for nutrition.
① 1 egg (medium size)
② 1-2 taels of lean meat (pork, beef, lamb, poultry)
③ 1 two taels of river and seafood meat. ④ 1 tael of soy products such as dried bean curd.
⑤ 1 bag of milk (250 ml).
(6) 6 grams of table salt is the healthiest. (About 1 mineral water bottle cap)
(7,8) 7-8 minutes full.
(9) Limit alcohol consumption: no more than 2 times a week and no more than 15 grams of alcohol each time.
(10) No smoking is really beneficial.
Note]
① In short, it is best for diabetics not to eat too fast, can eat less and more meals, eat full not bloated, so as not to cause excessive postprandial blood sugar, blood lipid peak, eat less, preferably not fried food, eat with chopsticks, do not eat fried vegetables under the marinade, because oil, salt, sugar mainly in the marinade.
②According to the above recipe, the total calorie of 3 two daily staple foods is about 1300 kcal; the total calorie of 4 taels/day is 1470 kcal (this is equivalent to the total calorie of a diabetic patient with a moderate light physical activity of about 155cm body size for one day); the total calorie of 5 taels/day is 1640 kcal (this is equivalent to the total calorie of a diabetic patient with a moderate light physical activity of about 160cm body size for one day); the total calorie of 6 taels/day is For reference, the total calorie count is 1810 kcal (this is equivalent to the total calorie count of a diabetic patient with a moderately light physical activity of about 165cm in size for one day). Diabetic patients who are taller, thinner and more active can increase the amount of staple food or side dishes appropriately. People with kidney disease should eat less protein.
8, dining out tips.
Inevitably, life will encounter dining out, what tips may help us control our diet?
1, try not to eat buffets.
2, large oil dishes, you can shabu-shabu with water before eating to prevent the intake of excessive fat.
3, if you love to eat potatoes, sweet potatoes, yams and other starchy foods, usually eat fist-sized and remove the corresponding amount from the main meal.
4, can not finish eating, pack and take home, do not insist on eating.
9, under what circumstances can diabetic patients eat fruit?
How can sugar lovers eat fruit? This is a lot of people are more concerned about the problem. Many people are afraid to eat fruit for fear of elevated blood sugar. Sugar lovers can eat fruit, but there are certain conditions, when blood sugar control is more ideal.
Fasting blood sugar <7.8 mmol/L
Postprandial blood glucose＜10.0mmol/L
Glycosylated hemoglobin <7.5%
Fruit can be eaten appropriately when the condition is stable (no frequent hyperglycemia or hypoglycemia).
The best time to eat fruit is between meals. Fruits cannot be eaten immediately after meals, otherwise it will make the blood sugar level higher.
10.Can diabetic patients drink alcohol?
Patients should pay attention to limit alcohol consumption. Drinking alcohol will make it difficult to control blood sugar, and drinking alcohol on an empty stomach will also cause hypoglycemia, so it is best not to drink alcohol.
If you can’t quit drinking, don’t drink more than 2 times a week, and each time you drink alcohol, men should not exceed two standard amounts, and women should not exceed one. One standard amount contains 15 grams of alcohol, which is about 450ml of beer, 150ml of red wine and 50ml of low white wine.
After drinking alcohol should be deducted from the corresponding energy staple food, a standard portion of wine is equal to about 25 grams of staple food.
Do not drink alcohol on an empty stomach, it is easy to cause hypoglycemia.
11, diabetic patients can eat more melon seeds, peanuts and other nuts?
Alert to the invisible grease – nuts: 15 peanuts or a handful of melon seeds ≈ 10ml of oil ≈ half a tael of rice
We usually watch TV or chat when the habit of eating some melon seeds and peanuts, these are bad habits.
12. Can diabetic patients drink porridge?
Generally speaking, diabetes is not allowed to drink porridge often, because the starch in rice will be decomposed into dextrin during the cooking process of porridge, which makes blood sugar rise rapidly. If some diabetic patients have become accustomed to drinking congee, they can also drink congee appropriately, but they should pay attention to the following points.
(1) Longer drinking time, that is, if the main food of a meal is porridge, we should try to eat longer, so that blood glucose rises more slowly.
(2) boil porridge add coarse grains such as oatmeal porridge, buckwheat porridge, coarse grains can not only increase dietary fiber, and can significantly reduce the glycemic index.
(3) Do not boil the porridge too badly, the worse the porridge boiled, the higher the degree of refinement, the higher the glycemic index, the more difficult to control blood sugar.
(4) You can add some vegetables or other staple foods such as steamed buns, while reducing the intake of the corresponding amount of porridge, so that the dry and thin combination can delay the obvious rise of blood sugar after meals.