I have diabetes; how can I eat healthily and richly?
1. People with diabetes need to keep a tight rein on the sugar they consume from food to stay healthy.
But this does not necessarily mean avoiding all tasty treats or eating a monotonous diet. On the contrary, if recipes are correctly arranged, you can control sugar intake effectively and eat richly.
2. The recommended nutrition ratio for the three meals is 3:4:3, i.e., 30% of total nutrition intake for breakfast, 40% for lunch, and 30% for dinner.
3. Eat more grains and cereals as a staple food.
Such as mixed grains, wheat germ, oats, quinoa, brown rice and potatoes, and less refined rice and flour. Limit the amount of staple food to 200-250g (0.45-0.55lb) per day.
4. Eating more fish at least three times a week is recommended.
Salmon and deep-sea cod are especially recommended. Poultry is your second choice. Eat little animal meat, and avoid fatty meat and animal fats. Make sure you have one egg a day. Try to eat as many soy products as possible.
5. Choose mainly local and seasonal vegetables, with half being dark vegetables, and it is best to have 3 to 5 types of vegetables per meal.
Recommended vegetables include spinach, lettuce, celery, iceberg lettuce, cabbage, broccoli, cauliflower, peppers, eggplant, onion, tomato, lotus root, pumpkin, bitter gourd, cucumber, spring onion, garlic scape, leek, shiitake mushroom, enoki mushroom, flat mushroom, and portobello mushroom, etc.
6. If your random blood glucose is above 10, you should eat all kinds of fruits sparingly.
In particular, fruits such as pineapple, cantaloupe, papaya, kiwi, banana, mango, lychee, and grapes have a high glycaemic index, and you should avoid eating too many of these fruits.
7. Avoid cane sugar, cakes, pastries, fried and grilled foods, alcoholic fizzy drinks, and white bread.
8. Alternatively, you can have mixed meals. Drink soup before meals, eat more vegetables and less rice, and have a glass of homemade fruit and vegetable juice, burdock and ginger soup, cordate houttuynia tea, mulberry leaf tea, buckwheat tea, or bitter gourd tea between meals to reduce the glycaemic index and glycaemic load of food.
9. To prevent diabetic complications, reduce exercise if your blood sugar is above 16.7 or if you have severe macrovascular disease.
10. If people with diabetes also have problems with high uric acid, they should not eat high-purine foods.
Such as animal offal, eel, asparagus, spinach, shiitake mushrooms, soybean sprouts, nori, beansprouts, gravy and broth, chicken essence, sardines, and anchovies.
11. You can regularly do outdoor training with your diabetic buddies, such as organizing regular jogging, outdoor hikes, and rope skipping.
Fat loss and muscle building is the best medicine for lowering blood sugar. Resistance and strength training are indispensable and can significantly improve blood sugar and body weight after a month.
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