As we all know, diet is the basis for maintaining stable blood sugar, and the importance of “keeping your mouth shut” for people with diabetes is self-evident. But how much should you eat at three meals a day? How should the nutrition match? Many patients are still confused. If you strictly follow the “weighing method”, every meal before taking a balance scale to weigh the things to eat is too much trouble. Now, diabetics no longer have to worry about “eating”, just hold out your hand, you can easily help you deal with the “eating” problem, which is the following will be introduced to the diet control “palm rule “. Staple food: a meal a fist 1 gram of carbohydrates can provide 4 kcal, carbohydrates should account for 55% of your total caloric intake. The staple food (i.e., carbohydrate) for the average adult is about 5 to 6 taels a day. One fist-sized (about 2 taels) of starchy staple foods (such as steamed buns, rolls, rice, etc.) per meal is enough, and 2 to 3 fist-sized staples per day is about right. Of course, if the patient is young, exercise a lot, physical activity can add a little; if the elderly patients, exercise is relatively small, then must not exceed this amount. Protein: “One palm of fish and shrimp + two fingers of lean meat” per day. 1 gram of protein can provide 4 kcal, and protein should account for 15% to 20% of your total calorie intake. A person’s daily intake of protein is about 1 gram per kilogram of body weight. If your body weight is 60 kg, then the amount of protein required for a day is about 50-100 g. 50 g of protein, if converted into lean meat (referring to chicken, duck, pork, beef, lamb and other livestock meat) is equivalent to the size of the index finger and middle finger together; if converted into fish, shrimp, poultry eggs or soy products, it is about the size of a palm. An adult’s daily protein intake should be controlled within 100 grams (2 taels), which is approximately equivalent to “a palm of fish and shrimp + two fingers in length Fat: a thumb tip per day 1 gram of fat can provide 9 kcal, and fat should account for 25% to 30% of your total caloric intake. And the fat we consume in a day, in addition to from cooking oil, also includes a lot of meat, dairy and even nuts. Therefore, when cooking oil can not put too much, each person’s daily intake of fat should be controlled within 25 grams, a thumb tip (the first section) is about the same. If it is a family of three, that is the family’s daily intake of 3 thumb tips is enough. Vegetables: 1 to 2 handfuls a day Two handfuls of green vegetables amount to about 500 grams, eating 500 to 1000 grams of vegetables a day can meet the needs. Of course, the vegetables mentioned here are low-carb green leafy vegetables, such as cabbage, spinach, cabbage, bean sprouts, etc.. However, it should be noted that root vegetables such as potatoes, yams, sweet potatoes and lotus roots should be counted as starch content is high, and if you eat these vegetables, the calories contained in them should be deducted from the main food; in addition, nuts (such as peanuts, walnuts, etc.) have a high fat content, and cannot be treated as vegetables. Fruit: one fist per day Fruit 200g is equivalent to 1 fist size, the amount of fruit needed a day a fist size is enough. Wine: one knuckle height at a time Diabetics are best not to drink, if it is difficult to quit for a while, but also to drink as little as possible. It is best to choose red wine, beer, etc., highly potent white wine should be prohibited. Using a standard cup as a reference, it is recommended that each time the amount of red wine to the height of the index finger, the amount of beer to the height of the middle finger shall prevail. It should be noted that if your body type is obese and inactive, then the calorie intake should be strictly limited; on the contrary, if your body type is thin and more active, then the calorie intake should be relaxed. In addition, diabetics should also diversify their diet, not everything can not eat, but pay attention to the balance of the diet, for example, today a few more peanuts, then you should cook with less oil, eat less meat to maintain a balance, in short, “palm rule” although not particularly accurate, but has the advantages of intuitive, visual, operable, easy to learn It is easy to learn and understand, so it is very suitable for popularization among diabetics.