Told that she had gestational diabetes, the pregnant mother was "forced" to ask for self-discipline.
How should you eat a sugar-controlled diet?
Not difficult, look at the following:
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1. Staple food:
You have to eat every day!! try to eat every meal!!
Prefer complex carbohydrates (e.g., whole grains, etc.) or low GI (glycemic index)/GL (glycemic load) staple foods, and try to avoid monodisaccharides (refined sugars).
Priority should be given to whole grains (millet, corn, brown rice, oats, whole wheat, black rice, barley, etc.), which should account for more than 1/3 of the daily staple food.
GI: After eating a food containing 50 g of carbohydrates, the increase in the area under the blood glucose curve within 2 hours compared to fasting divided by the corresponding increase after eating 50 g of glucose. Usually GI<55 is a low GI food, 55≤ GI≤70 is a medium GI food, and GI>70 is a high GI food.
Common staple GI: white bread 87.9 glutinous rice 87 rice 83.2 mashed potatoes 73 potatoes 62 millet porridge 61.5 buckwheat noodles 59.3 corn 55 macaroni 45 black rice porridge 42.3 lotus root flour 32.6
GL: The product of the actual amount of carbohydrates available per unit weight of food (in g) and the glycemic index (GI). Generally, GL≤10 is a low GL food, 10<GL<20 is a medium GL food, and GL≥20 is a high GL food.
Common staple foods GL: glutinous rice 17.8 rice 16.2 potato (boiled) 11 millet (boiled) 13.3 lotus root flour 6.9 yam 4.4 potato vermicelli 2.7
When choosing food, a lower GI/GL value is more secure.
2. Fruits and vegetables:
Vegetables: Leafy vegetables are preferred. More than 1 kg of vegetables per day, of which green leafy vegetables account for 2/3 or more.
Fruits: Prefer fruits that are not as sweet. Under the condition of stable blood sugar, low GI/GL fruits can be used, generally 3-4 taels/day, and eaten between meals.
??GI/GL:72 GL:9.9, ??GI:66,?? ??GI:55 GL:3.9,?43 GL:4.3,?36 GL:4.4,?GI:28 GL:28 GL:36 3.1,25 GL:2.3,?24 GL:1.9 (22) Jehovah's Witnesses would be pleased to support more than the gecko's body weight—when it was skittering uple down 700 km]
Watermelon is a fruit with a high GI value, but the GL value is not high, so when the blood sugar is stable, watermelon can be eaten, but it must be controlled intake!
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3. Meat (fish, poultry, eggs, meat):
This type of food mainly provides protein and fat, vitamins and minerals.
Let's focus on the protein supply:
In the first trimester of pregnancy, the intake remained unchanged, and the intake in the second and third trimesters increased by 15 g/d and 30 g/d, respectively, with lean fish and poultry as the main intake.
What is the concept of 15g of protein?
120g of eggs≈ 15g of protein, 100g of dried tofu≈ 15g of protein, 450g of milk≈ 15g of protein.
Let's talk about the fat supply:
The focus of docosahexaenoic acid (DHA) supplementation should reach 200mg/d.
There are many sources of DHA:
Animal food: Fatty fish (Fatty deep-sea fish is preferable for DHA supplementation.) Choose from salmon, eel, sea bass, small yellow croaker, and more. Because seafood is concerned about mercury. (Is it safe for Japan to discharge nuclear sewage, marine fish, and seaweed? There is no definite data to prove the safety of marine fish/seaweed, so let's wait and see for the time being.)
Plant-based foods: oils rich in α linolenic acid (perilla oil, flaxseed oil), nuts (walnuts, etc.), seaweed.
Obtaining DHA from food is the main and most important way to get it.
The Chinese Nutrition Society recommends that lactating mothers need to consume 75-100g of fish, shrimp and shellfish aquatic products per day (that is, 525-700g a week). For most inland mothers, we eat more freshwater fish than marine fish, but that's okay, freshwater fish also contain DHA (although not as much as marine fish). We eat enough of the recommended amount (525-700g a week), that is, we should eat fish 2-3 times a week (including one sea fish) + eat an egg a day + we can also choose to eat nuts rich in oil + choose perilla oil and flaxseed oil, which can also meet the DHA needs.
Source of preparation: DHA fish oil/algae oil products from various manufacturers.
Source of fortified food: various brands of pregnant mother milk powder, food.
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4. Milk Bean Firm:
Whole milk GI27 GL: 1.5, yogurt GI48 (it still depends on the recipe, it is not recommended if there is more white sugar), so the milk is really good overall, and the pregnant sugar mother drinks 500g of milk every day.
Beans: Soybeans and black beans do not have a high GI value, and bean products (tofu, dried tofu, etc.) are also a good choice, and the ability to raise blood sugar is not high.
Nuts: There are two types, high in oil and fat / high in starch (chestnut, lotus seed). Choose oily nuts, a handful of melon seeds a day, or 2 walnuts are OK.
5. Oil and salt:
Cooking oil should not exceed 25g/d and salt should not exceed 6g/d per day.
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6. Additional sugar intake:
Avoid foods with added sugar (sugar is quite subtle and easy to fall for)!
can't see sugar≠ there's no sugar (so learn to read the ingredient list);
No additional sugar≠0 sugar (such as milk tea);
It tastes salty, spicy≠ without sugar (such as weird-flavored beans);
It is claimed to be natural ≠ and has less sugar (such as freshly squeezed fruit juices).
7. Variety:
The diet of pregnant sugar mothers should also be diversified, with 12 or more types of meals per day and 25 or more meals per week.
8. Number of meals:
It is recommended to eat 3 times a day and 2~3 times a day to avoid hypoglycemia. The energy of breakfast, lunch and evening accounts for 10%~15%, 30% and 30% of the total energy respectively, and the energy of each additional meal accounts for 5%~10% of the total energy. Eat small, frequent meals to minimize the impact of blood sugar fluctuations after each meal.
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9. The way the cooking, the way the food is made:
The way food is prepared will also affect blood sugar fluctuations~
For example: For the same bowl of rice, the ability of rice to raise blood sugar > rice porridge > mixed bean rice porridge. (More absolute amount, more blood sugar rises; more carbohydrates, more blood sugar rises)
For example: the same is the ability of 100g of steamed steamed bread to raise blood sugar> steamed bread is coated with egg liquid, and 100g of egg cake is fried. (Carbohydrate alone rises more than carbohydrate + oil + protein, blood sugar rises)
Example: Cornmeal > corn's ability to raise blood sugar. (The finer it is, the more the blood sugar rises)
Therefore, the food does not have to be too fine, it does not have to be too soft and too raked, some oils, some proteins, and the ability to raise blood sugar will be a little lower.
10. Data Monitoring:
The type and amount of food ingested are recorded, the weight is measured weekly, and the fetal growth and development is monitored. After dietary adjustment for 3d~5d, fasting and 2h postprandial blood glucose and urine ketones should be monitored. And follow the doctor's instructions to communicate and adjust the diet in a timely manner.
For mothers with pregnancy sugar and other diseases, it is recommended to consult a professional for more comprehensive advice.