Affected by the epidemic, some netizens recently reported that they can only eat instant noodles for many consecutive days, without vegetables, fruits, let alone meat. Ask me if it will affect my health.
For healthy people, as long as they can eat some food, short-term nutritional imbalance will not cause too much harm to the human body. However, it is dangerous for some people with diseases, such as diabetics.
I saw such a description in an article today.
I'm sure many people with diabetes have heard the admonition that "diabetics can't eat meat." Moreover, many patients say that even if the calories eaten every day are reasonable, they dare not eat meat.
In fact, this kind of thinking is very one-sided. Because for diabetics, if you want to maintain a good resistance to the body and avoid infection, it is very important to have a balanced diet, especially to ensure adequate intake of high-quality protein.
We all know that the sources of high-quality protein include: meat, eggs, milk, beans these four major types of food. If you don't eat meat and don't supplement enough from several other types of foods, it is easy to have insufficient intake of high-quality protein.
Moreover, meat contains a large number of essential nutrients, such as iron, zinc, phosphorus, magnesium, vitamin B, vitamin A, niacin, riboflavin and so on.
Therefore, diabetics are not unable to eat meat, but to eat meat in moderation, eat good meat, and eat the right meat.
First of all, eat meat in moderation. The total daily intake of meat food should not exceed 150 grams.
Due to the long-term intake of red meat, the risk of overweight, obesity and cardiovascular disease is increased. Therefore, in the list of carcinogens (2017) published by the International Agency for Research on Cancer of the World Health Organization (WHO), red meat is listed as a Class 2A carcinogen.
New research has found that the glycation end product of red meat is closely related to diabetes [1]. Excessive intake of red meat, in which heme causes oxidative stress and inflammation in the body, impairs islet cell function, and reduces the sensitivity of tissue cells to insulin.
Therefore, whether it is a healthy person or a diabetic, it is not recommended to eat too much meat. The weekly intake of livestock meat does not exceed 500 grams, while the weekly intake of fish and shrimp is controlled at 280-525 grams.
Second, eat good meat. Try to eat lean meat and not fatty meat (including the skin of poultry). For diabetics, it is not only necessary to control the intake of carbohydrates, but also to control the intake of fat.
This is because fat is higher in calories relative to carbohydrates and proteins. Eating more fat can easily lead to energy overload, causing overweight/obesity, which reduces the body's sensitivity to insulin.
Therefore, if you want to consume more protein and less fat, try to choose lean meat with relatively low calories at the same weight.
Finally, choose the right meat. Fish and shrimp are preferred, followed by poultry, lean beef and lamb, and finally pork.
Try not to eat or eat less foods with high cholesterol levels such as animal offal and processed meat products such as cured meat and ham. Previous studies have shown that excessive intake of processed red meat increases the incidence of malignancy.
Therefore, what Lao Wang wants to say to diabetics is, don't eat vegetarian! All you need to do is eat meat in moderation, eat good meat, and eat right meat!
Off-topic: No one knows, tomorrow and the accident which comes first. The epidemic also reminds us that in addition to making daily reserves of some foods, dietary supplements such as complex nutrients, protein powder, and dietary fiber are also best to make some regular reserves in case of emergency.