Staple food is not good to eat, not conducive to sugar control! Time to eat wrong, sugar control is all in vain!

Staple foods are not good to eat, which is not conducive to sugar control

Member of the Diabetes Prevention and Control Committee of the Chinese Preventive Medicine Association

Jiangsu Provincial Center for Disease Control and Prevention Zhou Jinyi

With the improvement of the living standards of Chinese residents, the dietary structure of residents has undergone great changes, one of the manifestations is that the intake of staple foods is decreasing, the consumption of side foods, especially meat food, is increasing, and chicken, pork, beef, mutton, duck, fish, etc. that will only appear on our table during the New Year's Festival have quietly become "regular customers" at the daily table of every household, and the "leading boss status" of staple foods has gradually lost. This "high-fat, high-protein, high-energy" dietary structure model has become the main reason for the increase in the incidence of obesity, diabetes, cardiovascular and cerebrovascular diseases in China.

Staple foods are the main source of energy needed

Healthy living should start with staple foods. In the "Yellow Emperor's Inner Classic", there is a record of dietary guidance: "Five grains are raised, five animals are beneficial, five vegetables are full, and no fruit is helped." Putting cereals in the first place shows that cereal nutrition is the most basic nutritional need in our dietary life. The first of the dietary principles recommended by the Dietary Guidelines for Chinese Residents is "food is diverse, mainly cereals".

Staple foods in China can be divided into three categories, namely cereals, including rice (indica, japonica, rice), wheat (wheat, barley, oats, rye), corn, sorghum, millet, millet, yellow rice, buckwheat, etc.; beans, including soybeans, broad beans, peas, mung beans, red adzuki beans, kidney beans, etc.; potatoes, including sweet potatoes, also known as sweet potatoes or white potatoes, potatoes, yams, taro, cassava, etc. China has a vast territory, and these three types can be used as staple foods per capita in different regions.

Staple food is the most important and economical food source for Chinese residents to obtain energy. There are 75 to 80 grams of carbohydrates in every 100 grams of staple food, and 70% to 80% of the total energy required by the human body comes from staple foods. The protein content in staple foods is between 7.5% and 15%, and 50% of the total protein needed by the human body comes from staple foods. However, the protein in staple foods is lower than that in animal foods, mainly because the amino acid composition in staple foods is unbalanced, and the content of essential amino acids such as lysine, threonine, and methionine is small. However, through protein complementarity, such as cereals and legumes, staple foods and meat can be eaten at the same time to improve their nutritional value.

Staple foods are also abundant

Vitamins, dietary fiber and other nutrients

In addition to containing a lot of carbohydrates and protein, staple foods are also rich in B vitamins. B vitamins can help regulate the energy metabolism of diabetics, such as vitamin B1 can help glucose conversion energy to maintain the normal operation of nerves, cardiovascular digestion and other system functions; vitamin B2 can promote the decomposition and metabolism of sugars, which is conducive to stabilizing blood sugar; vitamin B6 has the effect of nourishing nerves, helping to prevent and improve diabetic neuropathy.

Dietary fiber is divided into insoluble dietary fiber and soluble dietary fiber, rice noodles are mainly insoluble dietary fiber, its role is to promote intestinal peristalsis and maintain stool patency; beans, potatoes contain soluble dietary fiber, can delay the rise of postprandial blood sugar, for diabetic patients to maintain stable postprandial blood glucose benefits.

Cereals and potatoes per person per day

Eat enough 250 to 400 grams

Staple foods have many benefits for the human body, so how can we consume them reasonably?

The Chinese Nutrition Society clearly put forward in the "Dietary Guidelines for Chinese Residents" that food is diverse and cereals are the mainstay. It is recommended that adults consume 250 to 400 grams of cereals and potatoes per day, including 50 to 150 grams of whole grains and miscellaneous beans, and 50 to 100 grams of potatoes. On average, there are more than 3 kinds of food varieties of cereals, potatoes and miscellaneous beans per day, and more than 5 kinds of food varieties per week. Pay attention to the combination of thickness and thinness, and the staple food should increase whole grains and mixed beans. When cooking staple foods, rice can be used with whole grain rice (brown rice), multigrains (oats, millet, buckwheat, corn, etc.) and miscellaneous beans (red adzuki beans, mung beans, kidney beans, flower beans, etc.), the traditional two rice, bean rice, eight treasure porridge, etc. are a good way to increase food varieties and achieve thickness and fine matching.

The cereal-based dietary model can not only provide sufficient energy, but also avoid excessive fat and animal foods containing higher fat, which is crucial for the prevention of some rich diseases and chronic diseases, and healthy life should start from staple foods.

LIAN

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THEY

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Sugar friends should eat regularly

The interval between breakfast and lunch meals is too short, the interval between lunch and evening meals is too long, and the problems of irregular meals can easily lead to blood sugar instability, which is an important reason for poor blood sugar control. Therefore, for the majority of diabetic patients, what time to eat is particularly important. Here are a few dining recommendations:

1. Generally, the interval between meals is 5 to 6 hours. Breakfast 6:30 ~ 7:00, breakfast time is preferably not later than 7:00. If you eat breakfast too late, eat lunch before the metabolism is complete, which will cause excess calories in the body and easily lead to blood sugar instability; lunch 12:30 ~ 13:00; dinner 18:30 ~ 19:00, dinner time is not later than 19:00.

2. The order of eating is: eat vegetables first, then eat meat, and finally eat staple foods. Staple foods should be less sparse and drier, and finally drink soup.

3. The meal time of each meal is controlled between 20 and 30 minutes, so that it can be chewed carefully and swallowed slowly. Eating too fast, on the one hand, will eat more, is not conducive to the control of total energy, on the other hand, food quickly enters the gastrointestinal tract, is not conducive to the full absorption of nutrients, will cause blood sugar to rise rapidly.

4. Try not to sit quietly for 30 minutes after meals, but can stand, walk or do some light physical housework to help control blood sugar after meals.

5. Attach importance to scientific meals. According to the actual situation of the patient, one meal can be added in the morning and one meal in the afternoon, and the energy provided by the meal needs to be subtracted from the meal accordingly. Eating less and eating more meals can not only avoid excessive blood sugar due to eating too much food per meal, increasing the burden on the islets, but also avoid preprandial hypoglycemia due to too long eating intervals, so as to obtain a relatively stable all-day blood sugar.

6. Fall asleep before 11 p.m.

The pictures in this article are from the Internet

Edit || Dong Chao Wan Tao

The duty director || Fan Hongbo