Cultivate good eating habits
Regular rationing, every day there should be at least three meals: breakfast, lunch and dinner, each meal should include no less than three types of food: cereals, meat, vegetables, not partial food, each type of basic food should be selected to eat a variety of different foods, chew slowly.
But hunger is too full, because the body’s satiety center is in 20 minutes to take effect, imagine if 10 minutes to finish eating, of course, they do not feel full, this time you need to take too much food to fill their own sense of satiety, so that blood sugar will be very easy to rise. The main food should be strictly controlled, while the side food can be controlled too strictly. If there is hypoglycemia or a sudden increase in physical activity, the amount can be increased according to the situation.
I have many friends are vegetarians, and many friends have asked me for some advice about vegetarianism, I recommend that you do a do not do a full vegetarian, because meat contains very much vitamin B12 micronutrients, if this element deficiency is easy to lead to pernicious anemia, and the Fe elements in animal food is relatively easy to absorb, while the vegetarian protein, Zinc, calcium, vegetarian food quantity, quality are not enough, so should consume a certain amount of meat, meat should be diverse, should not be only one (chicken, duck and fish are available), if the intake of a single meat, such as ribs, rich in saturated fat, is a kind of poor meat, too much intake will cause blood lipids and triglycerides (cholesterol) rise, thus complicating the risk of cardiovascular and cerebrovascular (and other critical diseases).
How to choose meat and how to eat it
White meat: fish, seafood, chicken and duck.
Red meat: beef, lamb and pork
1, white meat: the best is yellowtail – deep-sea fish (rich in N3 fat). Seafood (high uric acid): eat with caution; the meat of the belly of the fish is the best, good for more fat, while the head contains too much cholesterol and saturated fat, especially the gills, the part where toxic substances accumulate. Steamed, drop a drop of vinegar when starting the pot, very fresh.
2, chicken and duck: chicken and duck meat contains a lot of unsaturated fatty acids, should be eaten with the skin removed, there is oil under the skin, the fat hidden under the skin of the chicken all together accounted for 35% to 40% of the total chicken fat, especially the chicken neck, the location of fat accumulation.
Red meat – beef, lamb and pork, it is best to eat lean meat, it is recommended not to brush hot pot, very easy to cause a rise in blood sugar, and hot pot soup (old fire soup) – saturated fat and purines.
How much meat to eat per day?
Two red meat, 2 two white meat, the average size of the palm of your hand is probably the raw weight of one or two pork, this can be your own estimate, it is best to have animal food containing protein at every meal, especially for the middle-aged and elderly, to protect muscles, promote protein absorption, eat separately is best, reasonable distribution, try to choose fish meat to eat at night, red meat put noon, fish and shrimp steamed at night.
The problem of drinking
For the alcoholic sugar lovers should not drink every day? If you have to drink, it is recommended that it is best to drink red wine – no more than 150ml per day, red wine has a strong antioxidant capacity, 2/3 of a glass of wine and about a cup of yogurt (1 cup).
Medium-height white wine can only drink a maximum of 20-25ml, half a tael of wine, because half a catty of two pot head is equivalent to seven steamed buns, 1g of alcohol produces 7 kcal of energy, 1g of carbohydrates produces 4 kcal of energy.
Prerequisites: stable postprandial blood sugar of 11 mmol/L, glycosylated hemoglobin of 7% or less, normal liver function (no moderate to severe fatty liver), stable blood pressure, no pancreatitis, cholecystitis, no gout, alcohol allergy, hyperlipidemia.
Choose more high-fiber foods such as red rice, beans, grains and cereals
Wheat: cool in nature, sweet in taste. Nourishes the heart and calms the mind, benefits the kidneys, strengthens the spleen and thickens the intestines. (Spleen deficiency diarrhea)
Oats: warm in nature and sweet in taste. Beneficial to the liver and spleen, smooths the intestines and induces labor. (Constipation)
Capsella: cool in nature, sweet in taste. Clears heat and dampness, opens the stomach and widens the intestines, reduces gas and eliminates stagnation.
Millet: cool in nature, sweet and salty in taste. Clears deficiency heat, replenishes deficiency, strengthens the spleen and stomach.
Corn: flat, sweet in taste. Tone the stomach, facilitate water, lower sugar, lower blood fat.
Job’s tear: cool in nature, sweet and light in taste. Clear heat and drain pus, promote water and drain dampness, strengthen the spleen and stop diarrhea.
Mung bean: cold in nature, sweet in taste. Clearing heat and detoxifying, eliminating summer heat and diuretic.
Pea: flat, sweet in taste. Harmonize with the middle and lower qi, detoxify and promote water.
Tofu: cool in nature, sweet in taste. Broaden the middle and stomach, moisten dryness, clear heat and detoxify.
Tofu skin: flat, sweet and light. Clearing the lung and nourishing the stomach. (lung-heat cough, fever and injury to the body, dry stools and thirst)
Sugar lovers are not allowed to eat all grains and cereals, all foods are partial, we need to understand the taste, efficacy, nutritional composition and knowledge of cooking and contraindications of grains and cereals, according to their own condition and constitution, choose the right grains and cereals for themselves.
Cooking methods and fat issues
Use less frying and less animal fat, use vegetable oil when cooking and taste light.
For our usual old hot soup, diabetes and cardiovascular disease patients are not recommended to drink, because this type of soup is low in nutrients, containing only a small amount of nitrogenous leachates, purines, most of the fat in meat, and can not replace the protein provided by meat, and long-term consumption of high purine soup is likely to cause patients with high uric acid, so the soup can only be appropriate to eat, and soup to avoid greasy.
Eat good oil, eat less oil, cooking oil with vegetable oil, no more than 18 grams.
It is advisable to cook with vegetable fats and oils, mainly unsaturated fats: such as olive oil, peanut oil, camellia oil, corn oil, etc., which help to reduce serum cholesterol and mitigate lipid metabolism disorders. The content of monounsaturated fatty acids (oleic acid) in olive oil is as high as 83%, which is a very good oil.
Note: Basically all soy sauce contains sugar, so be sure to control the amount of soy sauce, especially in the Guangdong region where intestinal noodles are especially popular and a lot of soy sauce needs to be put in.
How to eat rootstocks with high starch content
Such as potatoes, taro, sweet potatoes, lotus root and other as vegetables, then you should subtract the corresponding amount of staple food from the main meal throughout the day. Vegetables and fruits contain dietary fiber and rich vitamins, in the choice can be handed to you a simple method: daily vegetable consumption with their own hands cupped, about 1 pound. If the starchy vegetables (such as: potatoes, sweet potatoes) can be exchanged with the main food.
Choice of fruit
Daily fruit consumption with their own fist held up, roughly equivalent to the size of a fist, the recommended fruits are: cucumber, watermelon, orange, grapefruit, lemon, peach, plum, apricot, strawberry, cherry, etc.. The sugar content and taste are completely different, in terms of sugar content strawberries < watermelon < apples < grapes < bananas, a pound of watermelon is equivalent to half a diet of two.
If possible, the principle of eating less and more meals should be followed to keep the blood sugar stable. The whole day can be divided into three main meals plus 2-3 small meals. The small meals can be dried fruit, salted crackers, light milk, eggs, peanuts or fruits. If the dietary fiber contained in dried can inhibit the breakdown of glycogen.