Diabetics need to control their diet every day, especially the staple food, eat every day, but not Eat more.
Half a catty of staple food sounds like a lot, but if you allocate it to three meals a day, it really doesn't matter if you are full! Therefore, many sugar friends often struggle with hunger.
Actually, half a catty of staple food can also be full, but this requires attention.There are many different kinds of food, maybe you will not feel hungry, but you can also gain health~
1. Is half a catty of staple food really small?
Half a catty of staple food refers to the weight of raw food, which is 250 grams of raw rice or flour.
When the staple food is heated and cooked, the weight will increase. Usually, the steamed rice of 50 grams of rice is about 130 grams.Ripe rice has almost three times the weight of raw rice.
With this calculation, do you still feel that 250g of staple food is not enough for diabetics? A small bowl of rice is about 50g of rice, and half a catty is equivalent to 5 bowls. I believe this amount of rice is enough for most sugar lovers.
Of course, there are still some sugar friends who are engaged in manual labor or have a large appetite. Even if they eat 5 bowls of rice a day, they will still feel hungry.
So at this time, we must consider the food exchange method to achieve the goal of not only ensuring the stability of blood sugar, but also providing satiety. Since the total amount of food cannot be changed, let's change to several kinds of food~
2. The food exchange method allows you to enjoy the freedom of eating.
The food exchange method is a nutrition subject A common way to calculate the amount of food consumed, generally divides the commonly used foods of people with diabetes into five categories according to their nutritional content:
- 1. Cereals and potatoes (root vegetables, potatoes, yam The sugar content is high, so it is also included in this category)
- 2, vegetables;
- 3, meat and eggs;
- 4, dairy;
- 5. Oils and fats (peanuts, tahini, pumpkin seeds, walnuts are also included).
A certain amount of these types of food is determined as one serving. Each serving contains roughly the same calories, about 90 kcal, and each serving of the same type of food can be interchanged at will.
Under normal circumstances, 1 serving of staple food, namely cereals and potatoes, provides about 90 kcal of energy, which is equivalent to 25 grams of rice, millet, glutinous rice, barley, sorghum rice, corn residue, flour... or 500 Grams of lettuce, spinach, cabbage, Chinese cabbage... or 50 grams of eggs, pork, chicken...
The use of the diabetic food exchange method also needs to follow the following principles:
1. Control the total calories to achieve and maintain the weight At an ideal or appropriate level.
2, control the staple food andNon-staple food to control the total calories;
3. While controlling the total calories, master the ratio of the three major heat-producing nutrients: sugar accounts for 60% of the total calories, and fat accounts for 25%-30% , Protein accounts for 10-15%;
4. Under the premise of controlling total calories, a balanced distribution of various food intake constitutes a "balanced diet".
5. Under the premise of controlling total calories, foods with similar nutrient content can be exchanged in equal amounts.
The total can be summarized in one sentence: "Total control, partial exchange, mastering the proportion, and a wide range of recipes."
3, the combination of coarse and fine grains, Enhance satiety
If half a catty of rice is not full, then diabetics can replace part of the rice with other cereals and potato foods according to the food exchange method picture above.
It is a good choice to replace part of the rice with coarse grains (millet, purple rice, red beans, mung beans, etc.) with a strong sense of fullness.
Contains vitamins and mineralsIt is rich in dietary fiber and can effectively delay the increase in blood sugar after a meal, slow down the absorption of nutrients, and increase the feeling of fullness.
Diabetes should consider their physique when matching weights. For people with poor physique and thin body, eat less coarse grains; for obese, strong people, you can slightly increase the proportion of coarse grains. Special attention should be paid to the sugar friends with gastroparesis. They must not eat too much whole grains. They should eat up to 1 tael a day.
☞ Recommended: colorful multigrain rice
Raw materials:appropriate amount of rice, appropriate amount of black rice, appropriate amount of brown rice, appropriate amount of red rice, appropriate amount of buckwheat rice, appropriate amount of corn residue , Appropriate amount of red beans, appropriate amount of mung beans, 3 measuring cups of water.
1, Prepare all the miscellaneous grains you need.
2, Mix all the miscellaneous grains and wash them out.
3,Put all into the inner pot of the pressure cooker, and add clean water in a ratio of 1:1 ingredients and water.
4,Put it into the rice cookerPress the rice stew function.
5. After the cooking process is over and the automatic decompression is completed, you can open the lid and enjoy the nutritious and healthy health-preserving multigrain rice.
Of course, in addition to whole grains, diabetics can completely replace some of the rice with other foods, such as potatoes, yams, sweet potatoes, etc., but you must remember the principle of food exchange so that you don’t have to worry about blood sugar. Go up~