What do you need to pay attention to in your diet to reduce the development of diabetes?

Although diabetes is a chronic disease among middle-aged and elderly people, it also tends to develop among young people. Because of their big fish and bad habits, they often suffer from diabetes. Young people may wish to try the following diet**, which can help us stay away from diabetes.

1.Dishes with less oil and less salt. I don't think we need to talk about that.

Now we all know. But now this hidden oil needs to be taken seriously, not just by adding a spoonful of oil, but also by what is really overlooked. For example, eating peanuts, eating a handful of peanuts is basically a spoonful of oil.

One kilogram of oil produces much more energy than two kilograms of rice. One kilogram of oil is equivalent to a little more than two kilograms of sugar, and it contains almost 4 kilograms of calories.

2.Eat in moderation. To prevent diabetes, you need to be mindful of the amount of food you eat and make sure you don't eat too much, which is especially important for obese people.

Eating too much food at once can cause blood sugar and insulin levels to spike, which can increase the risk of diabetes. Studies have shown that controlling your diet and the amount of each meal can help lower your blood sugar and insulin levels.

3.Don't eat too much staple food in three meals, and try to avoid sweets. Where does blood sugar come from?

Most of them are converted in the body from sugars and starches (collectively known as carbohydrates). The larger the total carbohydrates, the greater the potential for sugar increases. So the first key to controlling blood sugar is not to eat too many sweets and starchy foods.

If you add sugar when cooking, snacking, or making soup, it seems that the total amount of food does not increase, but it actually increases the amount of carbohydrates, which will make it easier for people to eat and is not conducive to weight control. So change the taste to sweet and try not to eat sugary foods. It is also important to limit the amount of starchy staple foods.

In addition to limited foods such as rice, steamed buns, and noodles, if you eat starchy foods such as sweet potatoes, potatoes, yams, taro, lotus roots, sweet corn, fragrant peas, and tender broad beans, you should deduct the amount of staple foods accordingly to ensure that the total amount of carbohydrates in a meal is not too much.

4.The food is diverse, mainly cereals. In order to meet the body's nutrient intake, the diet must be nutritional.

In terms of food choice, it is best to focus on cereals and supplement some fiber to promote human digestion and metabolism. Eat more vegetables and fruits. These foods mainly provide inorganic salts and fiber, which can maintain the needs of the body's physiological functions.

Eat more milk, soy or their products. Milk is a good source of high-quality protein**, while soybeans and their products are low in fat and cholesterol-free, so they don't raise blood sugar, making them ideal for people with high blood sugar.

In ordinary times, we must pay attention to our personal diet, we should eat more fresh vegetables and fruits, our diet should be light, do not eat greasy food, do not eat spicy food, do not eat high-sugar, high-salt, high-calorie food, or drink more water.

Pay attention to adjusting your diet to be healthy, eat more seasonal vegetables and fruits, avoid eating high-sugar, high-salt, and greasy foods, avoid eating animal offal, barbecue, take-out, and drink plenty of water.

Eat less high-sugar foods, eat less high-sweet foods, pay attention to exercise, don't eat sugar, chocolate, and cakes often, which will lead to an increase in the amount of sugar in the body.

1. The staple food of diabetic patients is generally rice and noodles, but we prefer coarse grains, such as oats, oatmeal, cornmeal, etc., because these foods contain more inorganic salts and vitamins, and are rich in dietary fiber, which has the effect of reducing blood sugar and is beneficial to blood sugar control. 2. Protein for diabetic patients, soybeans and their soy products are good for knowing, on the one hand, the protein contained in them is of good quality; On the other hand, it does not contain cholesterol and has a lipid-lowering effect, so it can replace some animal foods, such as meat. 3. Diabetic patients can eat vegetables with less sugar during the period of calorie control and add some condiments to eat after boiling.

Because vegetables contain more dietary fiber and more water, they have low heating energy and satiety, making them an indispensable food for diabetics. 4. Prohibited foods are: sugar, red tang, glucose and sugar-based sweets, such as candy, pastries, jams, candied fruits, ice cream, sweet drinks, etc.

In addition, potatoes, yams, taro, lotus roots, garlic sprouts, carrots, etc., which contain more carbohydrates, should be used sparingly or reduce the amount of staple foods after eating. 5. Lard, butter, foreign oil, cream, butter, etc., which are rich in saturated fatty acids, are used sparingly, and it is best not to use them. Vegetable oil can be used instead of some animal oil, peanuts, walnuts, sesame, melon seeds also contain a lot of fat, try not to eat or eat less or reduce oil intake.

Sugar friends always like to ask "what can be eaten" or "what can not be eaten", and always want to find a "clear" dividing line for themselves in terms of diet. In fact, as long as the amount is controlled, sugar friends can eat a little bit of anything; Be careful not to eat foods that are too full, too greasy, and that raise blood sugar too quickly.

In addition, the "how to eat" in daily life is often easily ignored by sugar lovers compared to "what to eat": and it is precisely these "how to eat" cooking methods that can have a great impact on blood sugar - some wrong cooking methods inadvertently consume excessive amounts of "sugar".

1, Thicken.

When the dish is close to maturity, pour the prepared powder juice into the pot to thicken the marinade, increase the adhesion of the marinade to the raw materials, increase the powderiness and concentration of the soup from the world, and improve the color and taste of the dish. This process is called "thickening".

However, the starch used in thickening is faster to raise blood sugar through gelatinization, and secondly, it also takes in additional carbohydrates in addition to the quantitative staple food, resulting in excessive overall intake, which is not conducive to the stability of postprandial blood sugar.

2. Deep-frying.

...... fried dough sticks, twist flowers, potato chips, etcThis type of "sugar-oil mixture" is a well-known calorie bomb. Not only does starch adsorb more oil, resulting in excessive fat intake, which is not conducive to the management of glycophilic lipids, but also a high-fat diet will also cause the phenomenon of "blood sugar rise", that is, the peak of residual blood sugar after meals appears in 3 to 4 hours and will last for a long time.

3, Braised

In order to obtain the "color and aroma" of food, braised dishes need to add a lot of oil, salt, and sugar, which is a veritable "heavy taste" cooking method; Just one dish properly satisfies the most taboo ingredients of the "three highs". It is recommended that sugar friends eat less or do not eat braised dishes.

4, Make a soup.

Many people think that soup is very nutritious, but in fact, the more "thick and white" the soup, the higher the fat content in it; Moreover, some soups (such as bone broth) have a high purine content, which is not very good for friends with abnormal uric acid metabolism.

More than 80% of the fruits are dominated by sweetness, and sugar lovers will naturally think that such a soft and juicy ingredient is risky and harmful to blood sugar. In fact, sugar friends can eat fruitsIn addition, the water content of fruits is more colorful, which can greatly reduce the glycemic index load of fruits, as long as we want to control the amount of fruits to eat some fruits, the benefits actually outweigh the disadvantages for sugar friends, because fruits can also give you a variety of nutritional value. However, not all fruits are suitable for sugar lovers.

Three meals a day are regular and quantitative, and they can be divided between breakfast around 8 o'clock, lunch around 13 o'clock, and dinner at 18 o'clock to ensure that blood sugar is stable. It is best to eat small and frequent meals, and take out some main meals, fruits or kefirs from breakfast and lunch at noon or in the afternoon. Remember not to go hungry or full, as this can lead to blood sugar fluctuations and even hypoglycemia.

Eat more than 12 kinds of ingredients every day, including cereals and sweet potatoes, vegetables and fruits, fruits, lean pork, beans, milk, raw eggs, a little dried fruits, etc., and eat more than 25 kinds of ingredients every week. On one of the days, it is best to have more than 5 types of vegetables, including dark brown vegetables, fruits, and vegetables.

Eat on time and in the right amount. It is proposed that breakfast be eaten around 8 o'clock, lunch can be eaten around 1 pm, and dinner can be eaten around 6 pm. Don't eat too much for brunch and dinner, just make it seven or eight full.

It should be noted that don't always be hungry and full, as it will lead to fluctuations in blood sugar for a long time, and even hypoglycemia in more serious cases. Eat a variety of food combinations. It is recommended to consume at least 12 different foods a day and at least 25 different ingredients a week.

You can eat some low-sugar fruits such as apples, pears, strawberry seedlings, pomelo and large cherries, but the daily intake should not exceed 200 grams. Desserts such as sugar cubes, birthday cakes, and chocolates are best not eaten, and snacks such as french fries, chips, and drinks also need to be eaten sparingly, as this ingredient can cause blood sugar to rise and cause obesity, which is very likely to cause diabetics. On holiday dates, drink less alcohol when attending parties.

The daily intake of red wine should not exceed 100 ml, beer should not exceed 300 ml, and it is best not to drink alcohol or beer on an empty stomach.

In terms of diet, diabetes must pay attention to balanced nutrition, reasonable diet, and diversified food. Fruits: You can eat some fruits with low sugar content, such as grapes and grapes. Eat less foods with high sugar content, such as candy and rock sugar.

If diabetic patients want to effectively control sugar in their daily life, they must strive to adjust their diet, eat lightly, eat a balanced diet, avoid oily, greasy, spicy and high-sugar foods, and drink more water, ensure adequate sleep, quit smoking and alcohol; Barbecue, fried food, animal offal, steamed buns, milk tea, rice, should be eaten sparingly.

<> sweet potatoes are highly nutritious. However, sweet potatoes are high in sugar, and if eaten they can raise blood sugar in a short period of time. Therefore, people with high blood sugar are better off not eating sweet potatoes, wine:

Some people may think that alcohol has no adverse effect on their blood sugar, but this is not the case. If alcohol is ingested into the body, the patient's blood sugar will spike in the short term. Once this happens, the results are conceivable.

Therefore, it is necessary for patients with hyperglycemia problems to abstain from alcohol in time. Preserves: Sweet and sour preserves make many people salivate.

But people with high blood sugar must not eat. Because the candied fruit itself is soaked in sugar, the sugar content in it is conceivable.

When eating fruits, pay attention to blood sugar control and eat more fruits with low sugar content, such as strawberries, oranges, apples, pears, etc., but not too much. Try not to eat watermelon and bananas, moreover, pay attention to the time when you eat fruits. You can eat it when your blood sugar is low between meals, but if you eat fruit after a meal, your blood sugar will rise sharply.

Eat less nut foods. Nut foods such as walnuts, melon seeds, and pine nuts may look like sugar-free foods, but they cannot be eaten and are also high in sugar.

Soybeans: Soybeans are rich in protein, vitamins, unsaturated fatty acids and other nutrients, which have the effect of lowering blood cholesterol, including lowering blood sugar levels. Tremella is rich in dietary fiber, especially eating Tremella, which can**.

In addition, Tremella can synthesize insulin, which helps lower blood sugar levels. Cherries: Cherries are one of the fruits that are low in sugar in the fruit, and cherries are also used for **.

Not only does it control sugar intake, but it also helps keep blood sugar levels stable. Cherries have the effect of nourishing and nourishing the spleen, as well as nourishing the stomach.

The diet should be varied and the nutrition should be reasonably matched. Don't just eat vegetables, but also eat lean meat, fish and eggs to ensure a balanced intake of protein, vitamins, minerals and other nutrients. Don't eat too much at every meal, so as not to cause a sharp rise in blood sugar after a meal, just eat seven minutes full, and you can eat several times a day.

Diabetic patients should eat some light food in their diet, eat some foods with low sugar content, have a balanced diet, supplement some protein and calcium, drink more water, do more exercise, don't eat greasy things, don't eat some raw and cold things, don't have too much pressure, and should go to the hospital regularly to check blood sugar.

The diet of diabetic patients is mainly low salt, low sugar and low fat. It is necessary to control the calories in the diet reasonably, avoid sugary foods, and pay attention to the intake of high-quality protein and vitamin foods.

Diabetic patients should pay attention to maintaining a reasonable combination of the three major nutrients in their diet, ensure that the total daily calorie intake, not too high, not too low, but also increase the amount of dietary fiber.

Diabetic patients should not be picky eaters, partial eaters, and only eat vegetables, which may lead to low immunity and insufficient minerals. Patients also need to be sure to eat smaller, more frequent meals.

Diabetic patients should eat small, frequent meals, try to eat more whole grains, and eat a variety of foods. Diabetes is a wasting disease that involves eating high-protein foods.

Diabetic patients should pay attention to the diet of controlling the total calorie intake, with carbohydrates accounting for 50 to 60 percent, fat accounting for 20 to 30 percent, and carbon protein accounting for 15 to 20 percent