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.
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!