Diabetes, as one of the chronic diseases most closely related to dietary nutrition, is widely concerned about scientific dietary control of diabetes! Among the “five horses of diabetes treatment”, “nutrition therapy” is the most basic and important measure, and the level of nutrition of diabetic patients determines the development of the disease.
I. Eat and move in balance
Dietary considerations: 1.
1, the choice of complex sugars: carbohydrates accounted for 45-60%, choose low glycemic index (GI) food;
2, control fat intake: fat accounted for 20-30%, cholesterol intake of no more than 300 mg / d;
3, the choice of high-quality protein: protein accounts for 15-20%, in general, protein intake needs to be 0.8 g / (kg-d) have plant protein, whey protein, etc.;
4, rich in vitamins and minerals: vitamin D3, B1, B2, E, Mg, Zn, etc.;
5, increase dietary fiber intake: the recommended intake of 25-30 g/d, or 10-14 g/1000 kacl.
Exercise precautions.
1. Patients with poor blood sugar control and heavy complications are not suitable for heavy, more strenuous physical exercise.
2, need to adhere to exercise: at least 5 days a week and above.
3, the exercise is mainly aerobic exercise, recommended aerobics, jogging, walking, square dance, tai chi, etc.
4, need to pay attention to the exercise heart rhythm: exercise after the heart rate control in (220 – age) * (50% ~ 70%) range.
5, the appropriate exercise time: according to the intensity of exercise and their own situation, it is recommended 20-60 minutes.
Second, grains, miscellaneous legumes accounted for 1/3
Women (according to 1800 kcal) can consume 3-4 whole grains and miscellaneous legumes throughout the day, men (according to 2250 kcal) can consume 3.7-5 whole grains and miscellaneous legumes throughout the day.
Third, eat more vegetables, appropriate fruit
It is recommended that the daily intake of vegetables 300-500 g, dark vegetables accounted for 1/2, of which not less than 70 g of leafy greens; choose low GI fruit between meals is appropriate.
Fourth, eat fish and poultry, eggs, and appropriate amount of animal meat
1, no more than 4 eggs per week, or 1 egg every two days, without abandoning the egg yolk. Studies have shown that egg intake (3-4 eggs per week) has a weak effect on serum cholesterol levels; moderate intake is not associated with the risk of cardiovascular disease.
2, limit the intake of processed meat products such as cured, baked, smoked and marinated.
3, livestock meat, including muscle and offal of pigs, sheep, cattle, donkeys, etc., should be consumed in moderation.
Five, eat more dairy, beans, snacks and meals reasonable choice
1, to ensure the daily intake of 300 g of liquid milk or an equivalent amount of dairy products;
2, pay attention to the intake of soy and its products, snacks can choose a small amount of nuts, no more than 25g per day;
3, sweeteners can choose sorbitol, xylitol, etc.
Six, drink enough water, limit smoking and alcohol
1, cooking attention to less oil and less salt, adults daily cooking oil 25-30 g, the amount of salt does not exceed 6g.
2, recommended drinking plain water, drinking 1500-1700 ml per day; drinks can choose light tea or coffee.
3, limit smoking and alcohol, drinking alcohol is not easy to maintain a stable blood sugar, can make the sugar load after the insulin secretion increased, for insulin, hypoglycemic drug treatment of diabetic patients, more likely to occur hypoglycemia.
Seven, chew slowly, pay attention to the order of meals
1. Change the order of meals, eat vegetables first and then meat, and finally eat the main food, chew and swallow slowly.
2. Control the speed of meals, 15-20 minutes in the morning, 30 minutes for lunch and dinner, and the arrangement of meals depends on the condition.
Eight, focus on self-management, regular nutritional guidance
1.Focus on self-management in six aspects, such as diet control, regular exercise, medication compliance, blood sugar monitoring, foot care and prevention and treatment of high and low blood sugar.
2. Receive personalized professional guidance from nutrition physicians and dietitians regularly, at least four times a year.