As soon as the sun climbed overhead, a group of aunts and uncles gathered under the big banyan tree in the community square, and they were discussing health topics in life.
In the crowd, Aunt Li, a retired kindergarten principal, has also recently been diagnosed with diabetes and is wondering how to adjust her diet.
Suddenly, Dr. Liu from the community hospital came over and joined everyone in the chat. "Did you know that high blood sugar is no small thing!"
Dr. Liu's words attracted everyone's attention, "Some vegetables that we think are healthy on weekdays, sugar friends may add to the mess if they eat too much." ”
1. Sweet traps in fruits and vegetables: Eat leisurely, don't let your health become a burden
When it comes to the regulars at the table, pumpkins, potatoes, carrots, and other food baskets, everyone thinks that they are nutritious and full of nature's gifts.
However, for friends with high blood sugar, they don't just eat with their stomachs open. These vegetables contain a lot of starch and sugar, and if you eat too much, you can become an invisible driver of blood sugar elevation.
For example, the golden and attractive sweet corn, the tender green and delicious peas, and the ruddy and plump beetroot, although they are big nutritionists, but in the dinner plate of people with high blood sugar, you have to take it easy, and the principle of moderation is absolutely the key!
Dr. Liu said that it is not enough to pick the right vegetables, and how to do it is also a matter of knowledge. He knocked on the blackboard to remind everyone that regardless of the sugar content of the vegetables themselves, the way they cook will definitely affect the speed of blood sugar reaction.
It's like frying potatoes like this, and it has become everyone's favorite french fries, although they are crispy and delicious, but this frying immediately raises the original low glycemic index of potatoes by several grades. For sugar friends, such a "delicious temptation" is a sugar-coated "health mine".
2. Wise choice, scientific cooking
The secret behind the GI value
Dr. Liu further popularized the concept of glycemic index, so that everyone understands that even if the sugar content of the ingredients themselves is not high, the cooking method will directly affect the fluctuation of blood sugar in the body.
For example, steaming is better than frying to maintain the low GI characteristics of vegetables, while baking requires careful seasoning to avoid additional sugar intake.
Individual differences and customized diets
For different groups of people, Dr. Liu emphasized that the diet plan should be different from person to person, taking into account taste and health. For example, some people like sweetness, and can choose low-calorie sweeteners instead of white sugar, which can not only satisfy the taste, but also effectively control blood sugar. At the same time, he encouraged everyone to explore a variety of low-sugar dishes and discover a new world of healthy and delicious food.
Aunt Li listened to Dr. Liu's words and suddenly realized. When she returned home, she decisively adjusted the menu on her table, reducing high-sugar combinations such as pumpkin stewed potatoes to more leafy greens and low-sugar fruits and fruits.
In addition, she tries to use steaming and stewing methods when cooking, and reduce the use of fat and sugar. After a period of time, Aunt Li's blood sugar was effectively controlled, her mental state also improved significantly, and she looked more energetic.
As the old people often say, "Illness comes from the mouth, and new health tricks are also in the bowl." Aunt Li's experience once again verifies this truth. If you want to live peacefully with diabetes, you can't rely on medication alone, the key is to keep your mouth shut, open your legs, and especially eat smart. Through the reasonable combination of ingredients and cooking methods, diabetic patients can also enjoy a rich and colorful dietary life, and truly achieve disease prevention and treatment, health care. In life, as long as we listen to the voice of health and take action, we can make every meal a "good medicine" to protect health.
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