1, buckwheat
Buckwheat is rich in chromium ions and rutin, which can make insulin play a full role and thus play a role in lowering blood sugar. Buckwheat is divided into sweet buckwheat and bitter buckwheat according to varieties, and bitter buckwheat is divided into common bitter buckwheat and black bitter buckwheat, among which black bitter buckwheat has the best effect.
The way to eat
There are many ways to eat buckwheat. Besides porridge, rice or flour, buckwheat steamed bread and buckwheat noodles can also be made into buckwheat flour rolls and buckwheat soybean milk.
2. Oats
β -glucan in oat has the function of lowering blood sugar, and the active components such as phenols, sterols and phytic acid in oat have the functions of antioxidation, lowering cholesterol, treating cardiovascular diseases and reducing the oxidation of low density lipoprotein. It is recommended to buy whole oats for porridge or cooking.
If you want to buy oatmeal, you should choose pure oatmeal, and different brands of pure oatmeal should choose high β -glucan content. At the same temperature, the same amount of oat is brewed with the same amount of water, and the thicker it is, the higher the content of β -glucan is.
The way to eat
There are many ways to eat oats, such as milk oats, oat soybean milk, brown rice and oat rice, and you can also bake oats into oatmeal cookies as a side meal.
3, miscellaneous grains and beans
In addition to oats and buckwheat, other miscellaneous grains such as brown rice, quinoa, millet, corn grits, red beans, mung beans and lentils contain more dietary fiber than refined rice flour, which is more conducive to sugar control.
In recent years, many studies have shown that exquisite food is not good for health. On the contrary, increasing whole grains can effectively prevent type 2 diabetes, cardiovascular disease, cancer and obesity.
The way to eat
Add to the staple food. For example, you can mix all the above ingredients and cook porridge for breakfast. If you want to make the porridge sweet and delicious, you can add a little pumpkin and don't cook it too soft.
In addition to porridge, it can also be mixed together to make miscellaneous grains rice or ground into miscellaneous grains soybean milk.
Step 4: potatoes
Potatoes are rich in resistant starch, which can improve insulin sensitivity and help control sugar. Compared with rice flour, potatoes have higher water content and lower energy, which is also beneficial to sugar control.
The way to eat
1. potatoes replace staple food in equal quantities.
2. Don't stew potatoes, because stewed potatoes will help absorption and raise blood sugar. Instead, we should fry potato chips and cold shredded potatoes to make them hard and crisp, so that the human body can slowly absorb them.
3. Eat vegetables to increase dietary fiber first, and then eat potatoes, so that the starch in potatoes will be absorbed slowly.
5, konjac
Glucomannan in konjac is rich and difficult to digest, so it can reduce blood sugar by increasing insulin sensitivity.
Konjac is known as "gastrointestinal scavenger" and "blood purifier" and contains mucin, which can reduce the accumulation of cholesterol in the body, prevent arteriosclerosis and prevent cardiovascular and cerebrovascular diseases.
The way to eat
1. Sugar friends may wish to buy some konjac starch and make it into konjac tofu according to the ratio of alkali: konjac starch: water = 1: 20: 60, and then make it into rich dishes or soups such as mushroom konjac soup and konjac bean sprouts salad, which can also reduce the intake of other staple foods.
2. Amorphophallus konjac can be mixed with shredded cucumber. Both konjac and cucumber can increase satiety, and cucumber can also help lower blood sugar, so eating together is the best match.
6. Sugar friends choose grain
1, the thickness of staple food is matched, in which miscellaneous grains and beans consume 50- 150g (raw weight) every day, and coarse grains are mainly oats and buckwheat.
2. Potatoes (potato, yam, pumpkin, taro, konjac) replace some staple foods, 50- 100g per day (raw weight edible part), and potatoes and konjac are preferred.
3, do not cook porridge or cook it too soft, which is more conducive to sugar control.
4. The amount of all staple foods should be controlled at 250-400g per day. Fish, poultry, eggs, milk beans and other vegetables and foods rich in protein should be added to every meal, so that complementary food can be eaten as the staple food, that is to say, eat more and less.
7. Dietary taboos
1, avoid high cholesterol diet
Patients with hyperlipidemia must eat less foods with high cholesterol content. If high cholesterol is ingested from food, blood lipids will rise even higher, thus accelerating the formation of atherosclerosis and coronary heart disease. Therefore, the cholesterol intake of patients with hyperlipidemia should be controlled below 300 mg per day. It is recommended to eat plant foods that contain almost no cholesterol. For the internal organs of livestock and poultry with high cholesterol content, such as liver, kidney, intestine, brain, etc., we must avoid eating them, and at the same time eat less eggs and fish.
2, it is not appropriate to drink too much.
Drinking a small amount can improve human lipid metabolism, promote blood circulation and effectively prevent arteriosclerosis; However, heavy drinking will damage human tissues and cells, inhibit the activity of lipoprotein enzyme, increase the synthesis of low-density lipoprotein in liver, slow down the clearance of low-density lipoprotein in blood, promote the increase of triglyceride concentration, and then accelerate the occurrence of atherosclerosis and coronary heart disease. Therefore, people with hyperlipidemia should strictly limit drinking.
3, avoid eating lean meat often.
Although the saturated fatty acid content of lean meat fat is lower than that of fat meat, it does not mean that the fat content of lean meat is low. Taking lean meat as the main food source in the daily diet structure will also lead to cardiovascular diseases such as hyperlipidemia, arteriosclerosis and cerebral hemorrhage. Because lean meat contains high methionine, it will directly damage endothelial cells in arterial wall, promote the deposition of lipids such as cholesterol and triglyceride in blood and penetrate into arterial wall, and then form atherosclerotic plaque and arteriosclerosis.
4. It is not advisable to eat more sugary foods.
Generally, the sugar intake for three meals a day has been able to meet the needs of human metabolism, even exceeding the needs of the human body. If you add sugar to your diet, or fruit candy, candy, chocolate, etc. They are all eaten outside the dinner, and they will consume too much sugar. During the drying process, they will synthesize too much lipid, which will lead to the accumulation of fat in the body and the increase of blood lipids.
5. Patients with hypertension should avoid drinking coffee.
Caffeine can raise blood pressure and make people nervous, thus aggravating the symptoms of hypertension. Especially for people with a family history of hypertension, the blood pressure rises the most after taking caffeine. Especially when you are nervous, don't drink coffee, because stress plus coffee has a multiplier effect on high blood pressure.