What is a taboo food?
——For fat people, everything that is high in calories and quickly rises in sugar is a taboo food. Because obesity itself is easy to cause these indicators to rise, easy to suffer from cardiovascular and cerebrovascular diseases, if you often eat high-calorie glycemic fast food, these indicators will be out of control, cardiovascular and cerebrovascular diseases will progress rapidly.
For example, fritters will rise sugar quickly, eat in the morning, not only high blood sugar after breakfast, but also blood sugar can not come down until noon. In addition, fritters are still high in calories, often eaten, not only blood lipids will rise, but also fatter, fat and aggravate insulin resistance, making blood sugar, blood lipids, blood pressure indicators more and more difficult to control, so that the risk of cardiovascular and cerebrovascular diseases greatly increased. So, fat sugar man, it's very important to take fast-sugar, high-calorie foods out of your recipes. What are the high-calorie, fast-glycemic foods?
First, from the perspective of ingredients:
1. Glutinous rice is fast to glycemia: Because glutinous rice has a high amylopectin content and high glycemia, it makes tangyuan, zongzi, sticky bean buns, etc., all of which rise sugar quickly, and are not recommended.
2. Fatty meat, animal offal, high fat content, belong to high-calorie food, also not recommended.
3. Fruits with a sugar content of > of 20% and a glycemic index of > 70, such as: bananas, lychees, longan, jujubes, durian, etc., the glycemic content is also particularly fast, and it is not recommended.
Emphasis: these ingredients are gifts from nature, they are not absolutely taboo, it is okay to eat less, but if you can't control it, you can't stop eating, then simply don't buy it, don't eat it.
Second, from the perspective of processing methods: everything that needs to put a lot of sugar or oil is fast and high-calorie, such as: raw walnuts are originally a good food, rich in magnesium, W3 fatty acids, eat a little every day, can stabilize blood sugar, reduce the level of inflammation in blood vessels. But this kind of walnut, put a lot of oil, sugar during processing, especially fragrant, it is difficult to control the amount, so that not only blood sugar, weight will be out of control, but also increase the level of inflammation in the blood vessels. There are many more such examples. Like what:
1. Staple foods such as fried rice, fried dough sticks, yakiniku, and dim sum.
2. Braised pork, shredded fish, diced Kung Pao chicken, sweet and sour fish, dried roasted beans, roasted eggplant, ham, luncheon meat and other side foods.
3. Takeaway meals, such as dried pot cauliflower, fried eggplant strips, bun pies, etc. All because of the extra oil and sugar, it has become a high-calorie, fast-glycemic food. Even takeaway steamed buns, boiled corn, in order to be delicious, may also contain sugar, often eat can also lead to blood sugar, weight loss of control, try to ask when buying, contains sugar or not. Staple foods such as porridge, pimple soup, and baked sweet potatoes, although they do not contain sugar and oil, but they rise sugar quickly, do not fight hunger, and are not recommended.
Third, judge by food labels: Where the label contains sugar and oil, and sugar and oil are in the front, it is high calorie and fast glycemic rise.
1. For example, these snacks, peach pastries, biscuits, bread, potato chips, cereals, processed nuts, ham, soy sauce, oyster sauce, etc., sugar or oil are at the top.
2. In addition, food labels contain hydrogenated vegetable oil, corn syrup, fructose syrup, because they are delicious, it is difficult to control the amount, and try not to buy them. Because hydrogenated vegetable oil is a trans fat, it will increase the level of intravascular inflammation and increase the risk of cardiovascular and cerebrovascular diseases. Corn syrup, fructose syrup, etc. belong to artificial fructose, which has 40 times the ability to convert into fat than glucose, and it is easy to gain weight when eaten often.
3. Finally, I would like to mention zero-degree drinks, which many people think have no calories and can be drunk casually. However, the sweetener in the zero-degree drink can promote appetite and make people gain weight, and it will also promote the reproduction of the bacteria that make you fat in the intestines, so it is not recommended to drink zero-degree drinks except for holidays.
Fourth, find contraindicated foods through blood sugar fluctuations
Everyone's response to food is different, for example, some people even eat strawberries, a low-glycemic fruit, blood sugar rises quickly. For example, some people eat staple foods such as noodles and sweet potatoes, although there is no sugar and not much oil, but the blood sugar rises very high. Therefore, it is very important to find your own contraindicated foods by measuring blood sugar.
Specific method:
1. If it is a fruit, such as strawberries, you measure your blood sugar before eating and half an hour after eating, if [blood glucose half an hour after meals - blood sugar before meals] > 4.4, it means that strawberries are likely to be a contraindicated food for you.
2. If it is a staple food, such as dumplings, you measure your blood sugar before eating and 2 hours after eating, if [2 hours after meals blood glucose - preprandial blood sugar] > 3.3, this dumpling is likely to be a contraindicated food for you.
3. Non-anti-hunger staple foods, such as: sweet potatoes, porridge, pimple soup and other foods, before eating, 1 hour, 2 hours, or even 3 hours after eating, respectively measure blood sugar, is the best. For example: the baked sweet potato I ate at noon yesterday, this is the blood sugar before and after eating sweet potatoes: 5.2 before meals, 1 hour 12.2 after meals, the glycemic range is very large, 6.8 2 hours after meals, and it drops to normal, 3 hours after meals 4.6, and hypoglycemia will occur without meals.
This states:
(1) Baked sweet potatoes, blood sugar rises fast and falls fast, not suitable for me to eat.
(2) It is good to measure a few more blood sugar, if I only measure blood sugar 2 hours after meals as usual, I simply cannot find that baked sweet potatoes are taboo foods for me. Of course, whether it is a taboo food, we also have to consider the amount of food, if you don't eat much, but the blood sugar rises very high, then this food is most likely a taboo food, not suitable for you to eat.
In short, we advocate: eat less packaged food, cook by yourself, the more types, the better, the richer the color, the better, the simpler the cooking method, the better, mainly steaming and mixing. For example: Japanese people in East Asia are genetically very similar to us, but their chronic disease incidence is very low and their life expectancy is much higher than ours, because of different diets and cooking methods.