The incidence of diabetes in China is already close to 12%, and what is more serious is that about 50% of the population has mildly elevated blood sugar, and every year, half of these people with elevated blood sugar have a chance to become type 2 diabetes, therefore, the prevention of diabetes is already an important health issue in front of every person and every family. Excess energy, reduced physical activity, and the Asian race’s susceptibility to diabetes, among other factors, are the main reasons for the increasing incidence of diabetes in China year by year. Transform the concept of life, establish healthy eating habits, and gradually change from the concept of choosing a diet just for the sake of tasting good to the concept of eating well and eating healthy. The significance of diet for the human body is to provide calories, to maintain various vital activities, and to make up the relevant components of the body as well as to carry out the transmission of life. The essence of food is mainly three nutrients: carbohydrates, fats and proteins. The same amount of different nutrients can provide different amounts of calories, of which, fat provides the most calories, about twice as much as carbohydrates and proteins. These three nutrients, to provide heat for the body, all need to be converted in the body into glucose, as the body’s main direct energy. 1, the secret of the three major nutrients: carbohydrates / fats / protein, these three major nutrients need to undergo some transformation in the body, into glucose, as the body’s main direct energy. First of all, carbohydrates themselves are different shapes of sugar chains worn by one glucose or and fructose through a chain called glycosidic bond, collectively called sugars, which have different names according to the length of the sugar chain: starch is the longest sugar chain, followed by oligosaccharides, polysaccharides, dextrins, and the shortest are disaccharides and monosaccharides, which, as the name implies, are only two or one glucose or fructose. And the human body’s digestion and absorption process is the process of breaking the sugar chain into simple sugars, therefore, the shorter the sugar chain, the faster the conversion into glucose, the faster the blood sugar rises, and the greater the impact on blood sugar; the carbohydrates required by the human body are provided by longer sugar chains such as starchy foods as much as possible, and the carbohydrates of disaccharides and monosaccharides should be absolutely avoided. So, which ingredients in life are starch, dextrin, disaccharides, and monosaccharides? The main ingredient contained in all grains and cereals is starch, and the powder gravy used for cooking is refined starch. Since grains and cereals also contain fiber and vegetable protein in addition to starch, digestion and absorption are relatively slower than refined starch, so starchy foods should avoid refined starch. The main embodiment of dextrin in food is the main component of the long boiled paste type of food, so this type of food such as a variety of porridge, hoisin soup, churn, etc. belong to this category, relatively easy to digest and absorb, try to avoid. While disaccharides in life mainly include sucrose (among which there are white sugar, brown sugar, maltose, etc.), monosaccharides include glucose (the main component of honey), these sugars are absorbed into the blood very quickly, which has a great impact on blood sugar and should be absolutely avoided. However, fructose in the monosaccharide category mainly exists in fruits and needs to undergo certain transformation to become glucose, so the glycemic rate is relatively slow and can still be chosen in moderation. Fats and proteins need to go through a more complicated process called “gluconeogenesis” before they can be converted into glucose, so the rate of blood sugar rise is slower, but because fats provide more calories, the speed is slow but the final impact on blood sugar is still obvious. Since fat has other roles for the body than providing calories, a certain amount of fat should be provided by vegetable fat and avoid animal fat, which contains lipids that are a high risk factor for atherosclerosis. Protein is divided into vegetable protein and animal protein. Most of the vegetable protein, except soy protein, cannot be absorbed by the body and is nutritional waste, while most of the animal protein can be assimilated and utilized by the body, therefore, protein intake should be mainly animal protein as much as possible, and for patients who already have diabetic nephropathy, it should be done strictly and limited to a certain amount. 2, how to distinguish the nutritional elements contained in ingredients in life So, in life, how to distinguish the main ingredients contained in a wide variety of ingredients? Through the following features, you can simply divide the carbohydrate-rich ingredients: the fresh cut side of the ingredients exposed to the air if it turns black, is a sign of rich starch content, such as potatoes, lotus, eggplant; or ingredients rotten sour smell is starchy, while the odor is issued for the protein class, such as green beans, red beans rotten sour, and soybeans because of the high protein content and stink; in addition, starchy ingredients in the mouth Chewing a certain amount of time will have a sweet taste; through these small experiences in life will be able to roughly distinguish the main nutrient composition of the ingredients. 3, cooking method on the ability of ingredients to rise sugar For the same kind of ingredients, different cooking methods also affect the ultimate impact of the ingredients on blood sugar degree. Generally speaking, for starchy long boiling process is similar to the body will be a long sugar chain disconnected process, therefore, for starchy-based ingredients try to avoid long boiling, therefore, such as a variety of porridge, paste, etc. rise blood sugar faster; and fried, braised and other fatty cooking is extremely unfavorable to the body’s total calorie control, so should be avoided as much as possible. 4, the little secret of seasoning Chinese diet is rich in taste is a major feature, therefore, the application of seasoning is a miracle. However, many common seasoning ingredients contain unequal amounts of double sugar such as white sugar, brown sugar, such as raw milk, chicken essence, seasoned vinegar, etc. Therefore, we should develop the good habit of paying attention to the ingredient list such as buying seasoning ingredients, and try to choose ancient brewed soy sauce, vinegar, monosodium glutamate, etc.; in addition, certain cooking methods themselves should put icing sugar or white sugar, and these cooking habits should also be avoided. 5, the trouble of snacks green ants new roast wine, red clay small fireplace. The Chinese have a long history of leisure and recreational customs, and snacks and snacks are a must. The main component of nuts is fat, and the baking of snacks is high in fat and sugar, even if they are so-called sugar-free snacks, they still have a great adverse effect on blood sugar, therefore, try to change the habit of snacking at any time, and meals still need to be regular and quantitative, and if necessary, combined with the role of the corresponding drugs to achieve the purpose of stabilizing blood sugar. 6, the development of individual reasonable diet A healthy and reasonable diet should be regular and quantitative, with rich ingredients and balanced main nutrients. So, having said that, how to calculate the amount of diet required by an individual every day? First, determine your ideal weight according to your height, and then determine your physical activity level according to your work and life habits, so that you can roughly calculate the total calories you need daily, and then calculate the amount of carbohydrates needed by providing 55-60% of this total calories as carbohydrates, and calculate the protein according to your ideal weight of 1g/kg, and the rest of the calories will be provided by fats and oils. You can roughly calculate your daily staple food (carbohydrate amount), protein amount and fat amount, and then roughly distribute them according to the ingredients, basically evenly over three meals, which can be fine-tuned according to your living habits, with the principle of low sugar, low fat and more than 500g of green leafy vegetables daily. Diabetes is a chronic disease, so whether it is prevention or treatment, a reasonable diet is a process that requires long-term persistence, including ordinary people who are not diabetic, should also follow the above principles of a reasonable diet, so as to prevent the disease and treat it. Enjoy a healthy life, starting with diet. Song recipe: Eat according to the amount of time, the variety of patterns to change; three elements to balance, sweet food and drinks do not see each other. A variety of flavors to enjoy, low sugar and low fat is the key; persistent and diligent self-effort, enjoy the health of the gods.