On the road to sugar control, you need to be cautious every step of the way, but with these six golden rules, you will find that healthy living can be so simple and delicious!
(1) Daily sugar intake is less, sweet life is not "sweet" The daily life of sugar friends must learn to keep a distance from sweetness. Reduce the intake of processed sugars, such as candies and sweet drinks, and choose natural fruits to satisfy your cravings, but also in moderation!
(2) Eat more grains and beans, nutrition is comprehensive and full Say goodbye to a single white rice and embrace the colorful world of grains! Brown rice, oats, quinoa, as well as red beans, mung beans, and black beans, these multigrain beans are not only rich in dietary fiber, but also provide a long-lasting sense of satiety, so that XT is stable in the ideal range, and every meal is an affectionate confession of health.
(3) Don't be too soft when cooking, retain the nutrition and good taste When cooking, pay attention to the heat, and the food should not be too soft, so as to better retain the nutrients in the food, especially the vitamins in the vegetables. Proper chewing can also promote digestion and allow the body to absorb and utilize it more efficiently.
(4) Eat the hot staple food cold, and the starch transformation is slower The hot staple food just out of the pot may wish to wait for a while to let it cool naturally. In doing so, you can reduce the digestion rate of starch in food, reduce the sharp increase in XT after meals, and make the blood sugar curve more stable. ⏰
(5) Vegetables first, then meat, then rice, the order changes are very different Adjust the order of meals, starting with vegetables with low sugar index, followed by meat rich in high-quality protein, and finally staple food. This way of eating helps to delay the rise of XT, so that you can enjoy the food while enjoying the pleasure of health.
(6) Don't process the ingredients too finely, a little rough is healthier Finely processed foods often lead to too fast digestion, which is not conducive to XT control. Try to choose whole or coarsely processed ingredients, such as whole-grain bread, brown rice, and even fruits and vegetables with the skin. The rugged taste results in a longer satiety and a more stable XT level.
These six principles, like six keys, open the secret garden of a healthy life for sugar friends. Master them, and you will find that sugar control is no longer a constraint, but a new way to enjoy life. Starting from today, let's move towards a healthier and better tomorrow with a relaxed and happy mood!