< click on the top right corner to pay attention to the headline number of "Sugar Doctor Sugar Control Team" and learn reliable diabetes knowledge with 130,000 sugar friends>
Ms. Wang is 53 years old this year, diabetes for 5 years, the day before yesterday to measure fasting blood glucose 6.9mmol / l, after breakfast soared to 12mmol / l. I asked her in detail what she ate for breakfast and what medicine she took. After asking her, I also conducted a "critical education" for her. "Big sister, you are also half an old sugar friend, and you still won't adjust your breakfast to be healthier?" Ms. Wang was very embarrassed by what I said and looked at me with a confused face.
In fact, it is not only her personal problem, our Chinese breakfast table from the north to the south, although the pattern is different, but there is a common common disease, this common disease is particularly unfavorable to our sugar friends. Breakfast is a barometer that affects a day's blood sugar: good blood sugar after breakfast, stable blood sugar for one day; bad blood sugar after breakfast, blood sugar for a day is also difficult to manage.
So what went wrong with Ms. Wang's breakfast? How should we eat breakfast to stay healthy?
1. Single breakfast food
The breakfast of northerners is often a bowl of porridge, a steamed bun or a cake, especially among elderly sugar friends, and the prominent disadvantage is the diet structure of breakfast starch + starch + starch with pickles. And southerners are often rice noodles, rice noodles, porridge, or starch.
If you only consume refined rice white noodles for a long time, the glycemic index is high, not to mention, because carbohydrates stimulate a large amount of insulin secretion, and it is easy to be hungry before noon.
Eating according to this diet structure, can the blood sugar not be high after the meal?
Other traditional breakfasts: fritters, oil cakes (or mille-feuilles, shallots), white steamed buns (for more flavor, the meat is half fat and half lean), fried steamed buns, rice, fried eggs, are not healthy.
The oil absorption rate of fried eggs is as high as 43%, while the fried bread slice is as high as 80%, that is, 50 grams of bread slices and 40 grams of oil, and the daily intake of oil should not exceed 25 grams.
Of course, it is not that the traditional is not good, the Western style is good, we office workers often eat pig fillet egg burger + potato cake energy = 571 + 234 = 955 kcal. For example, the energy of 1 fritter is 230 kcal (KFC), the energy of large, medium and small portions of chicken rice is 390, 318 and 231 kcal respectively, and the energy of hibiscus fresh vegetable soup is 37 kcal. If the energy is exceeded, can the blood sugar not be high?
See if you've been shot for the following bad breakfast habits?
· Use leftovers from last night for breakfast;
· Treat snacks from home for breakfast;
· Prepare some small snacks in the office in the morning without eating, and treat snacks as breakfast.
These habits are not only bad for blood sugar, but also bad for overall health and nutritional status.
A perfect breakfast requires elements that are balanced, moderate in calories, low in sugar and full.
First learn to classify the foods you eat regularly: staple foods, meat, eggs and milk, vegetables, fruits. In addition to fruits, the other types should be complete.
The dietary guidelines for Chinese residents point out that there are only two major types of food in breakfast that are prone to nutritional deficiencies, and there are three major types of foods that will also make nutrition insufficient, and there are four major types of foods that are complete to be qualified, and ensuring nutrition also helps to control blood sugar.
Staple food: 1 or so thick and thin staple food. Examples include whole wheat bread or steamed buns, oats or sweet potatoes. Do not drink boiled viscous porridge, you can drink barley porridge, rye porridge, after the water boiled and then under the oats or into a grain of barley with skin, rye, etc., cook for 2 minutes, both satiety and sugar control.
Eggs: It is recommended that sugar friends eat 1 egg every day for breakfast, and it is easier to control sugar by eating eggs first for breakfast. The more protein you have at breakfast, the later the hunger will come. If you don't like eating eggs, you can also eat other protein foods, such as lean beef.
Milk: Sugar friends drink a bag of milk in the morning and evening (glycemic index is 27). Some sugar friends are accustomed to drinking only one bag of milk (250 ml) a day, compared with the Dietary Guidelines in the United States is 720 ml, Australia 750 ml, Chinese drink milk is still at a low level.
The glycemic index of milk is much lower than that of various porridges. In addition, the calcium content of milk is 100 mg / 100 ml, if you can drink 500 ml of milk every day, you can supplement 500 mg of calcium, plus eat green fresh vegetables such as rapeseed (calcium content 108 mg / 100 mg), you can easily reach the intake of 800 mg of calcium per day, plus more sun and more exercise, you do not have to work hard to eat calcium tablets.
Vegetables: It is recommended to add 100 grams of fresh vegetables to breakfast instead of eating pickles. For example, add tomatoes and spinach to the noodles, mixed with cucumbers or bitter melons, and choose vegetable buns and vegetable rolls when buying breakfast.
A colorful breakfast that contains the above types of food and is matched is a nutritious and healthy delicious breakfast. If you look closely, you will find that there is nothing more complicated than what you are eating now, so there is no need for burden and pressure.
(Author of this article: Director Mou Lining Visiting time: Every Tuesday morning, the endocrinology clinic area on the second floor of the outpatient building of Jinan Central Hospital)
Director Of Mulnin