Do you know? One out of every 10 Chinese adults has a diabetic. Maybe you feel that you have not joined the team yet? In fact, you are not far from diabetes – one out of every two Chinese adults is a reserve army for diabetes. The disease is very insidious, and it doesn’t hurt at first, but if it is not controlled, the final outcome is often terrible consequences such as blindness of the eyes, foot disability, dementia, cardiovascular and cerebrovascular diseases, and renal failure. The World Health Organization has set the theme of World Health Day 2016 as “Death Diabetes” to remind people that even if you are very young, you should be alert to the dangers of diabetes.
Eggs are a kind of food that is eaten almost every family and eaten every day. The price is cheap, the cooking is convenient, the nutrient content is high, and the taste is very good. What are the picks of such a good natural food? But the problem with eggs is really a lot. One or two? Egg white or egg yolk? What is the limit? What should I eat more? What about allergies to eggs? Let’s talk about it slowly.
Question 1: My mother was hospitalized for surgery and found that serum albumin was too low. The doctor asked her to eat more eggs, meat and fish. In this case, can you eat two eggs a day?
A: Serum albumin is too low, indicating that there is malnutrition and the protein supply is seriously insufficient. Many inpatients do not get enough nutrients, and their families only give porridge, rotten noodles, and can’t effectively supply the protein needed for physical recovery, as well as a variety of B vitamins. Compared to these foods, eggs have a high protein content, high quality, and are easier to digest. Since the previous supply was insufficient, additional supplies were needed to correct malnutrition. Therefore, eating two eggs a day is completely without problems.
What needs to be embarrassed is that an egg contains only 6-7 grams of protein. If there is no fish, soy products and milk, only two eggs and a staple food can still meet the patient’s protein needs for one day. Therefore, in addition to the eggs, but also to soft meat and fish, add milk, yogurt and soy products, as long as the patient can digest normally.
Question 2: My son went to junior high school, studied hard, and was growing up. I want to give him two eggs a day to strengthen nutrition. I also heard that eggs can only eat one a day, otherwise they will not digest and absorb, and protein will be wasted. Is that true?
A: Adolescence is the fastest growing period in men’s life and the greatest demand for nutrients. According to the reference intake of dietary nutrients in China, the daily calorie supply standard for adolescent males is 250 kcal higher than that of ordinary adults, and the protein is 10 g higher. As I said earlier, an egg contains only 6-7 grams of protein, and the calorie is less than 80 kilocalories. Adding an egg alone cannot fully satisfy the need for adolescents to increase nutrition. Therefore, for young people, eating one more egg per day than their parents, eating two eggs in total, is completely without problems. As for whether the protein will be too much, it will be wasted. It depends on the total amount of protein-rich foods such as fish, eggs, milk and soy products, and it is not only considered to eat a few eggs.
Q3: I am pregnant for 15 weeks now. I like to eat eggs. Can I eat 2 eggs a day?
A: Both mid-pregnancy and third trimester need to increase protein intake. At 15 weeks of pregnancy, in the second trimester, daily protein intake should be increased by 15 grams compared to before pregnancy, which is equivalent to 1 cup of milk plus 1 egg. Therefore, under the premise that there is not much fish meat, it is no problem for pregnant women to eat two eggs a day. Eggs are rich in lecithin and choline, as well as 12 vitamins. These are very beneficial for the development of the fetus.
Q4: My 2 year old son especially likes to eat egg white. Ordinary steamed eggs also like to eat. Can I eat two egg whites every day?
A: As long as there is no allergies, it is not a bad thing for two-year-olds to eat eggs. Whether the protein is excessive depends on the total amount of his day. If the baby fish eats less, then eating two eggs a day is no problem. The appetite capacity of young children is limited. If there is too much food, other foods are easy to reduce. For example, if the total amount of fish and eggs is too much, it will affect the amount of food, vegetables and fruits, resulting in nutritional imbalance.
Q5: I am a girl who is strengthening my muscles, but the coach does not allow me to have more than 2 eggs per week. It is said that eggs are not easy to digest. It is necessary to eat whey protein powder directly. I am not allergic to eggs, and I don’t feel any uncomfortable eating. Is it really not good to eat one every day?
A: Compared to tightly-bred beef, eggs are relatively easy to digest, regardless of the digestible rate of tender boiled eggs, tender omelettes, egg tarts or egg soup. Since you don’t feel uncomfortable after eating, it is no problem to eat 1-2 eggs a day.
Whey protein powder is rich in leucine. It is slightly better than egg white in the same amount of protein. But if you are not a bodybuilder, you don’t participate in the muscle competition, you don’t want to quickly expand your muscles, so you don’t have to rely on a lot of protein. Powder, do not care about the fat in the egg yolk. Eating an extra egg on the basis of a normal diet and drinking a cup of milk is enough to satisfy the protein needs of the muscle. If you are a thin woman with low estrogen levels, encourage one more egg to increase nutrition, because the vitamins and minerals in the egg yolk are not replaced by protein powder, and the cholesterol is harmless.
Q6: I have high blood pressure, can I eat an egg every day? How to eat better?
A: Hypertensive patients can eat 1 egg a day. Hypertension is an important risk factor for stroke. Foreign studies have shown that one egg is harmless blood pressure management per day and does not increase the risk of stroke. Even epidemiological studies have found that there is a slight negative correlation between egg intake and stroke risk.
What needs to be considered is how to properly cook the eggs. It is recommended to add less oil, for example, first make a tender boiled egg, then chop it up, add a little sauce and mix it, it is delicious, save a lot of oil than eating scrambled eggs. At the same time, it is recommended to add less salt. For example, use a non-stick pan to fry poached eggs, or boil water with a small amount of water to pour poached eggs, just season with a little soy sauce. But if you make egg-flower soup, you should add salt to a large bowl of soup, so the total amount of salt you eat will increase a lot.
Question 7: All said that eggs contain fat and cholesterol. People with cholecystitis cannot eat. Does egg white contain cholesterol? Can people with cholecystitis eat?
A: Egg whites contain almost no fat (less than 1%) and no cholesterol. However, it also has almost no multivitamins and trace elements in egg yolk, no dietary fiber, no lecithin. People with cholecystitis can eat. However, overall, if you do not eat egg yolk, the nutritional value of eating egg white is not as good as eating tofu. Soy products contain dietary fiber and soy sterol, which helps to reduce the body’s use of cholesterol. If you can do less oil cooking, it is better for patients with gallbladder disease than for eating eggs.
Question 8: The family has gout. Usually, I don’t dare to eat meat. I only eat eggs, but I only eat protein, don’t eat egg yolk, and I am afraid that cholesterol is too high. I don’t know if it is correct.
A: Eggs, as well as all eggs, have very low levels of strontium and are suitable for patients with gout and hyperuricemia. Eating an egg yolk is no problem, after all, most of the micronutrients are in the egg yolk. At present, the international nutrition community has liberalized the cholesterol limit. In the case of fish, meat, seafood, and soy products that are not eaten by gout patients, B vitamins and trace elements are not easily supplied. If there is no such problem as cholecystitis, there is no special medical advice, and it is okay to eat two egg yolks. It is important to increase the intake of vegetables and increase the supply of dietary fiber and potassium.
At the invitation of the World Health Organization, I am very happy to have the opportunity to talk to younger friends about diabetes prevention – who is more likely to develop diabetes? How can I keep myself away from the dangers of diabetes, and let the elders with diabetes better control their blood sugar through diet?
If you are young, you have the following conditions, even if you are a healthy person, even if your blood sugar level is completely normal, you should pay special attention to the risk of diabetes:
- Diabetic patients in immediate family members
- Have fatty liver and dyslipidemia
- There are a lot of fat on the waist, and even have a big “swim ring”
- Although not overweight, but the limbs are soft, the same weight is fatter than others
- I don’t like sports, my daily activities are small, my physical fitness is poor, and I feel tired when I go upstairs.
- Have experienced many weight loss after dieting
- It is especially easy to feel sleepy after a meal.
- I feel particularly uncomfortable when I am hungry, and I am prone to low blood sugar.
- The staple food is only white rice, white steamed bread, white bread, never eating miscellaneous grains.
- Staple food eats more than vegetables
- I like to eat rice with oily fragrant soup.
- I like to take the plate. When I am full, I have to eat the remaining two meals.
- Like to drink sweet drinks, or like to eat sweets, West Point
- Have had gestational diabetes or a history of macronatal birth (birth weight ≥ 4kg)
- Long-term sleep time less than 6 hours, or long-term shift workers
If there are three saying “yes”, it is already worrying. If you find that you have more than 5 saying “yes”, you really have to be very vigilant. Because these problems may mean that your blood sugar control ability is worse than others, it may become a candidate for diabetes.
However, it is not too late to start enlightening now. To defeat the devil of diabetes, let it ruin the life of our later life, there is only one fundamental method – healthy eating, increase exercise, control your postprandial blood sugar! Is there not that sentence? Only when you are young, you can love your health like a middle-aged person, so you can be as charming and energetic as a young person in middle-aged and old age!
It’s easier said than done, and it’s not difficult to do it. For young people who are not currently ill, the measures to control postprandial blood glucose in daily life are the following five main points:
Don’t overdo the staple food in one or three meals, try to ban the sweets
Where is the blood sugar coming from? It is caused by sugar and starch (collectively referred to as carbohydrates). The greater the total amount of carbohydrates, the greater the potential for glycemic. Therefore, the first key point in controlling blood sugar is not to eat too much sweets and starchy foods.
If you add sugar when cooking and making snacks, it looks like there is not much. In fact, it has increased the amount of carbohydrates, and it is also an appetite, which is not conducive to weight control. Therefore, it is necessary to remove the sweetness of the taste and try not to eat the sugared food.
At the same time, it is necessary to limit the amount of starchy staple food. In addition to food such as rice taro noodles, if you eat sweet potato, potatoes, yam, taro, taro, sweet corn, sweet peas, tender broad beans and other foods containing starch, you must deduct the amount of staple food, to ensure The total amount of carbohydrates in a meal is not much. For example, if you eat “potato sirloin”, eat “ribs stewed simmer”, or eat “simmered chicken”, then the rice will be reduced.
Office worker tips:
l If you really like sweetness, then drink yogurt and eat fruit, and their blood sugar response is relatively low. Yogurt is especially good for preventing diabetes.
l When you go out to eat, order a dish of “grain basket” or “grain harvest” that contains potatoes, sweet corn and pumpkin, and then save the rice. It is a good idea to control blood sugar.
Second, reduce the proportion of white rice white noodles staple food, whole grains and potatoes, potato vegetables to replace half of the staple food
There is a “staple food” when eating every day. The so-called staple food is starchy food. But what is the starchy food that you eat? The selection of the variety is very important.
Different starchy foods have different rates of digestion and absorption. For example, rice starch has a high content of amylopectin and is easier to digest. In contrast, mung bean starch has a high amylose content and a slower digestion rate. In addition to sticky foods, most of the grains, beans, and potatoes have lower blood sugar levels than white rice.
What is your daily staple food? Are you white rice, white bread, white steamed buns, steamed buns, dumplings, pastries, pancakes, noodles, and biscuits, noodles, desserts, puffed foods and fried foods made from white flour? If you don’t take the initiative to break through, even if you seem to have a wide variety and refurbished, you will only eat two kinds of staple foods, such as white rice and white flour, and blood sugar is difficult to control. It must be remembered that although rice, taro and white bread have no sweetness, they raise blood sugar at a similar rate to white sugar.
Office worker tips:
l Change the staple food to oatmeal for breakfast, change the staple food to soba noodles for lunch, and change the staple food to the unsweetened bean porridge with no sugar, which can help improve the blood sugar response after meal.
l If you can’t eat whole grains in the canteen, you can make a reservation with a pressure cooker at night, and cook a pot of half of oatmeal, purple rice, red beans and other miscellaneous grains. The morning meal is cooked automatically, and a part is put in the lunch box and brought to the work unit as the staple food for noon; the rest is kept in the refrigerator and can be eaten at night.
Third, smart choice of cooking and processing methods, leaving a natural taste of food to chew
Is there a bit of chewing, which is the key to cooking blood sugar? In general, the more white food is processed, the more broken it is, the softer it is, the easier it is to digest, and the faster the blood sugar rises after a meal. For example, the blood sugar of the white bread and white bread rises more slowly than the white sugar. Conversely, cooking methods that are not soft enough to require fine chewing, such as a very elastic macaroni, help to maintain a stable postprandial blood sugar level. Unfortunately, most people with diabetes only love to eat white and soft food. Even if they add a little millet to the white rice, they won’t be able to swallow. Sometimes it is difficult to control the blood sugar.
Some people have soymilk machines and “breaking machines” in their homes, which can make the grain into a delicate paste. For people with indigestion, as well as patients with poor digestion after chemotherapy and chemotherapy, it is indeed a good way to eat cereals. But for people with diabetes, the thinner they are, the faster they are digested, and the faster the blood sugar rises after a meal. Therefore, it is better to cook directly.
Office worker tips:
l Don’t bother to put fruit into juice to drink, you must eat whole fruit. When the fruit turns into a fruit juice, it will raise the blood sugar response, and long-term drinking of fruit juice will also promote the risk of diabetes.
l If you want to use the commercially available miscellaneous grains to make a lunch staple, it is not impossible, but pay attention to the tips. Put a small amount of warm water and mix well, then add boiling water to stir. This will delay the rate of increase in postprandial blood glucose than the addition of boiling water.
Fourth, change the order of eating, eat first, then eat, dishes more than rice
Recent studies have found that the order and coordination of meals is important. Eating a diet that does not raise blood sugar, and then eating a starchy staple food can delay the rate at which glucose enters the bloodstream. For example, first eat a bowl of less oil-cooked vegetables “bottom”, then with fish / meat / soy products and other vegetables together, a meal of rice, blood sugar fluctuations will be much smaller than the first eat rice; a small meal With a large mouthful of dishes, blood sugar fluctuations will be much smaller than eating a big mouth and eating small vegetables. A large amount of vegetables, a small amount of fish and a bowl of rice will rise more than a small amount of vegetables, no fish, and rice with blood sugar. slow.
Office worker tips:
l Use tofu brain, soy milk, milk, eggs, nuts, etc. with the staple food at breakfast, can effectively reduce the fluctuation of blood sugar after meals.
l When eating out, eat a plate of vegetable salad or mixed vegetables before meals, and then use other dishes with staple foods to delay the rate of blood sugar rise after meals.
Fifth, change the cooking method, put less oil, put more vinegar
Studies have found that a large diet of fat reduces insulin sensitivity, while catering with vinegar and other sour flavors can increase insulin sensitivity. Therefore, try to take less oil cooking, such as cooking, cold salad instead of stir-fry, deep-fried, buy a non-stick pan instead of ordinary iron pan, you can easily reduce the amount of cooking oil.
Office worker tips:
l When eating cold dishes, noodles, and steamed dumplings in a restaurant, put as much vinegar as possible. As long as the stomach feels comfortable, more vinegar is harmless and healthy, and even beneficial to the absorption and utilization of nutrients.
l Eat less food combinations that contain a lot of fat and a lot of starch, such as crisp bread, cakes, pizzas, etc. When the fast food restaurant had to eat fried food, remove the starch shell with the breadcrumbs on it.
Of course, controlling blood sugar is just one aspect of maintaining health, not all. Whether you need to control blood sugar, you need to eat enough nutrients for your body. Protein, essential fatty acids, 13 kinds of vitamins, more than 20 kinds of minerals, as well as a variety of health care ingredients, whichever is less, will cause the body’s metabolic function to decline, vitality decline, and even premature aging. Therefore, the secret of a healthy diet is less oil, less salt, fresh and natural, and improve the nutritional quality of the unit weight of food, so that you can not let yourself suffer from hunger pain every day. Remember that hypoglycemia is more dangerous than high blood sugar! Sustained hypoglycemia not only damages the brain, but can also cause accidents and cause injury.
Last but not least, don’t forget! In addition to controlling the diet, increasing exercise and strengthening muscles is one of the most important ways to improve insulin sensitivity and defeat diabetes!