How much to eat
What can a diabetic friend eat?
How much to eat
With diabetes, every doctor asks us to control our diet. What is best to eat?
How much can I control my sugar?
It’s simple, more than 20 foods a day.
However, these 20 kinds of foods cannot all be the same kind of food, but some more.
Grain, vegetables and fruits, meat, eggs, milk beans, oils and fats, four types of food should be eaten every day, a total of more than 20 kinds, so that it is good for health.
In addition, the total energy should not exceed the body’s requirements.
I have a basket of vegetables, a plate of “four, one, two, two” a day a fruit, a pound of vegetables a day.
A fruit weighs four or two to half a catty, and the image is as big as a tennis ball; a catty of vegetables a day, green leafy vegetables, and melons can be used. A catty refers to raw weight, not after cooking.the weight of.
In this way, the vitamins that the body needs are basically enough to precipitate fibers.
One egg a day.
Maybe some elderly people worry that eating egg yolk will make their plasma too high. In fact, international academic organizations of hypertension, including the Hypertension Society, recommend that it is safe to eat whole eggs less than five a week.
A bag of milk a day.
If you’re fat, you can drink low-fat milk; if you’re lean and don’t have high blood fat, drink plain milk or full-fat milk.
If you have osteoporosis and want to add more calcium, it is safe to drink two bags a day, and two bags of milk 500ml a day for the elderly is safe.
Two or two meats a day.
It also needs to be adjusted according to your body shape: if you are fat, eat less; if you are lean, you can eat two or two, or even two or three.
Two spoonfuls of oil a day.
With a small porcelain spoon for soup, a spoonful is 10 grams.
Use a few spoonfuls of oil to cook several dishes a day.
Two spoonfuls of oil are basically no shortage of nutrition for diabetic patients.
The amount of porridge and soup bowl I eat is equal to the height, weight, and weight, unless it is particularly short and Yao Ming. Generally speaking, most of us recommend a replacement amount of about 1400 to 2000 kcal.
The common 1400 kcal can “bowl”, which means eating about four or two grains a day, 1600 kcal means an average of five or two grains a day, 1800 kcal means an average of six or two grains, and 2,000 kcal means an average of seven or two grains.
It’s the same as eating food, we also have to distinguish what food to eat.
For the elderly, we recommend eating a few whole grains appropriately, that is, so-called coarse grains without shelling, such as oatmeal, buckwheat, corn kernels, etc.
However, eating coarse grains also depends on your physical fitness.
If you are a very thin person, or the digestive function is not very strong, we recommend thick and thin.
Because eating the coarse grains alone, the digestive function of the stomach will be reduced, while the digestive juice secretion of the elderly will be reduced, the digestive function will be poor, and the stomach will be uncomfortable after eating the coarse grains, so one meal a day is enough.
And too thick will affect the absorption of iron, calcium and protein, so we talk about thickness matching.
Pay attention to dry and thin mix.
Although for doctors with type 2 diabetes, doctors don’t recommend everyone to drink porridge. It is considered that drinking porridge can cause blood sugar to rise faster, but what needs to be told is that drinking porridge can cause blood sugar to fall faster after peaking.
Similarly, 50 grams of rice made from rice and boiled rice porridge, when the one hour after eating, the blood sugar of the porridge drinker is high, but after two hours, the blood sugar of the rice eater is high, and the porridge drinker is reduced.Already.
If you judge based on the glycemic index that food affects your blood sugar, and your rice has a glycemic index that exceeds that of porridge, then you do n’t have to drink porridge every day, and of course you do n’t have to drink porridge every day.
When drinking porridge, first master the dry and thin mix, and second, do not drink pure white rice porridge. Mix white rice with other beans and cook them. This can help everyone to reduce food and make them healthier.
Tips The amount of meals on the plate on the 1st is not hard. One “four one, two two”-one fruit, one pound of vegetables, one bag of milk, one egg, two or two meats, two spoons of oil, plus four to six twoFood.
It’s all about “raw weight”, not “cooked weight”.
One, two, two is not intuitive enough. You can borrow a staple food measuring tool-a standard measuring cup with a tick mark on it. It is very easy to eat according to your amount! Tip 2 Can I drink 5 barrels of beer?
Nut foods have a lot of oil and fat. Pay attention to this snack, avoid “small and broken”, and prevent “eat too much without paying attention”.
Alcohol, in principle, we do not recommend drinking, if you really want to drink, please note that a beer is equivalent to half or two grains!
Some old sugar friends are not convinced, then I drink five barrels of beer, ca n’t I eat food?
No, because alcohol tends to lower your blood sugar, and it can’t be more than two times a week, otherwise the effect of hypoglycemic drugs will be disrupted.
If you drink liquor occasionally, in general, one or two at 38 degrees or two and a half at 56 degrees, the corresponding grain (about half of two grains) should be reduced.
Tip 3 How much will my blood sugar rise with this meal?
Reasonable diabetes is a basic treatment in the overall treatment of diabetes, but it is not difficult to eat, “difficult to get to the sky.”
Make cooking easier and make your life easier, so do n’t just consider “how much blood sugar will I get after eating this meal”.
May wish to think more about how today’s fish-flavored shredded pork is less oily and delicious, or create a soothing environment for yourself, put some favorite music, and carve a small turnip flower; or make a soup noodle today, in vain, With a small black-faced bun, and make a carrot . In short, size control, structural adjustment, healthy eating, happy eating!