According to the statistics of the health insurance department, the number of type 2 diabetics under 20 years old in Taiwan Province Province increased 1 1% compared with 10 years ago, and increased by 32% between 20 and 40 years old. Because these people are still in working age and often can't bring their own meals, they will become foodies. Therefore, how should sugar friends eat outside food healthily in order to effectively control blood sugar? Nutritionists suggest that sugar lovers should not only manage sugar well, but also follow the dietary principle of "less oil, less salt, less sugar, more fiber and more whey protein".
The most important reason for the decline in the age of diabetes is unhealthy diet.
Gao Yuyou, a nutritionist, said that modern people eat more, and the chances of choosing healthy food are reduced, which increases the probability of obesity and makes it easy to get metabolic syndrome. Not only the age of diabetes is declining, but also cardiovascular diseases and cancers are younger. In addition, modern families are small, the chances of starting a business at home are reduced, and children eat more. Although diabetes is related to genes and environment, the most important thing is related to unhealthy diet, and the risk of cardiovascular disease and cancer is also rising.
Insufficient dietary fiber with high oil, high salt and high sugar is prone to diabetes.
People who eat out are usually busy, irregular in diet and unstable in blood sugar, which is also an important cause of diabetes. Nutritionist Gao Yuyou pointed out that if eating habits are not good, blood sugar instability will be more serious. In addition to the irregular frequency and time of eating, the diet content is mostly high in oil, salt and sugar. Too little intake of vegetables and fruits and insufficient dietary fiber will not only lead to obesity, but also make blood sugar difficult to control and prone to diabetes.
These six kinds of food are balanced among four kinds of vegetables and three kinds of fruits for women and five kinds of vegetables and four kinds of fruits for men.
Therefore, in order to control blood sugar, we must have a balanced diet and eat six kinds of foods in a balanced way. Gao Yuyou, a nutritionist, stressed that, especially among the six foods, you should eat enough fruits and vegetables every day, including four vegetables and three fruits for women, five vegetables and four fruits for men, two bowls for girls and three bowls for boys, because dietary fiber can protect the gastrointestinal tract and is also a good source of beneficial bacteria. However, the survey shows that everyone does not consume enough dietary fiber, and many people can't eat half of the food they need.
Research: Whey protein can delay the rise of blood sugar, control weight and slow down obesity.
Nutritionist Gao Yuyou further pointed out that protein is also very important, especially whey protein, which can effectively help control the stability of blood sugar, delay the rise of blood sugar, and release insulin, the hormone that stabilizes blood sugar, so as to achieve better blood sugar control. Studies have pointed out that if you take whey protein before meals, you can delay the rise of blood sugar, feel full, control your weight and slow down obesity, because whey protein can inhibit hunger hormone and reduce your appetite, and good amino acid composition can delay the variation of blood sugar, so proper supplementation of whey protein nutrition can help stabilize blood sugar.
Do a good job in sugar management, light diet and proper muscle strength training.
In addition, people who love sugar should also pay attention to the management of sugar in diet control. Nutritionist Gao Yuyou explained that sugar is different from sugar. Sugar refers to refined sugar, and sugar is carbohydrate. Rice, noodles, winter flour, potatoes, sweet potatoes and corn are all sugars. When doing sugar management, try not to cause sugar. According to the regulations of the World Health Organization, the daily sugar intake of adults should be less than 45g. In addition, you can also choose unpolished brown rice, which is called whole grain. Choose raw, unpolished food, not only with starch, but also rich in dietary fiber, as well as plant protein and vitamin B family. Choose light cooking methods, such as steaming, marinating, frying and baking, to avoid frying. In addition to a balanced diet, it should also be combined with proper muscle strength training, which can help sugar friends improve blood sugar regulation.
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