Diabetes, when it comes to this disease, many people have a sad face. I heard that I couldn't eat this and that, but I ended up eating vegetables and white water all day long, and lived a "dervistic" life. Some people even heard that meat could not be eaten, so when they saw it, they quickly waved their hands and pretended that they did not dare to eat anything.
But in fact, the truth is not as bad as it sounds. Meat is important for our body, it not only provides protein, but also contains various vitamins and trace elements.
Therefore, not eating meat at all may be counterproductive and affect our blood sugar control. So, how exactly do you eat meat to ensure that it is nutritious and does not raise blood sugar? Let's take a look at these four tips.
01 Keep in mind 4 points, it is difficult to raise blood sugar
【Meat selection】
We have to choose the right meat. For people with diabetes, there is generally a guideline. This means that red meat (e.g., pork, lamb, beef, etc.) is not as good as poultry (e.g., chicken, duck, goose), and poultry is not as good as fish (e.g., fish).
A better option is skinless lean meats, such as chicken breasts, as they don't contain much fat and are better for your health. We can often alternate eating different meats, which can make our intake of various nutrients more balanced.
【Component control】
In addition to choosing the right meat, we should also pay attention to the portion size when eating meat. It is recommended that diabetic patients should control the amount of meat they eat every day to about 2-3 taels, which is about the size of a mobile phone. Moderate intake can not only ensure that we take in enough nutrients, but also avoid sharp fluctuations in blood sugar and help stabilize blood sugar.
【Cooking Principles】
When cooking meat, we also have to pay attention to some principles. It's best to choose healthy cooking methods, such as cold dressing and steaming, and try to avoid frying and simmering. Because frying and braising not only increase the intake of fat, but also lead to the loss of nutrients from food. In contrast, cold dressing and steaming can maintain the nutrient content of meat, which is more beneficial to our health.
【Nutritional Matching】
Also, don't forget about the meat pairing. In addition to meat, we should also include the right amount of staple foods, vegetables, and fruits in our diet. Only by maintaining a variety of diets can we ensure that we are getting enough nutrients. We should mix different kinds of food in our daily diet to make our diet more healthy and delicious.
02 Recipes that diabetics can eat with confidence in spring
Shred the chicken breasts and marinate them in salt and cooking wine for a while. Then, peel and shred the cucumber, blanch it in boiling water, remove and drain for later use.
Then, put the marinated shredded chicken into the pot and cook, remove it and stir in the cucumber shreds, add green onions, ginger and garlic, vinegar, light soy sauce, sesame oil, a little sugar, and an appropriate amount of chili oil, and stir well.
Remove the scales and internal organs of the sea bass, wash it and cut several cuts on both sides of the fish body, and marinate it for a while with cooking wine, salt and ginger slices.
Then, put the marinated sea bass into the steamer, add an appropriate amount of green onions, ginger, garlic, and clear soup, and steam over high heat for 8-10 minutes.
Finally, sprinkle with chopped green onions, chopped coriander, drizzle with hot oil, and serve.
Soak the dried kelp first, remove it and shred it for later use.
Finely chop the green onion, ginger and garlic, add some vinegar, light soy sauce, sesame oil, a little sugar, chili oil, and stir well to become a seasoning.
Put the shredded kelp into a basin, pour in the seasoning, and mix well.
Wash the chicken thighs and blanch them in boiling water to remove the blood. Put a little oil in a pan, heat it, add green onions, ginger and garlic and stir-fry until fragrant, then add the chicken thighs and fry until golden brown on both sides.
Add an appropriate amount of light soy sauce, dark soy sauce, sugar, cooking wine, bring to a boil, change to low heat and simmer for 30 minutes until the soup is thick. Finally, sprinkle with chopped green onions and serve.
03 Health expert advice
Diabetic patients should pay attention to the following points in spring health: maintain good eating habits, choose more low-sugar, low-fat, high-fiber foods, such as vegetables, fruits, whole grains, etc., and avoid excessive intake of high-sugar and high-fat foods. Pay attention to the right combination of nutrients to ensure that the daily intake of food is rich and varied to meet the body's various nutritional needs.
In addition, moderate exercise is also very important, you can choose aerobic exercises such as walking, jogging, tai chi, etc., to help control blood sugar and enhance the body's metabolic capacity.
Monitor your blood sugar levels regularly and adjust your diet and exercise regimen to keep your blood sugar levels stable. In conclusion, diabetics can stay healthy in the spring only by maintaining a healthy lifestyle and good regimen habits.
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