Sihaiwang: breakfast is the most important meal of the day for everyone, especially for diabetics. How can diabetes patients face a variety of breakfast to eat both nutritious and not make blood sugar rise?
1、 Eat breakfast regularly and quantitatively every day
In 2016, the dietary guidelines for Chinese residents emphasized regular and quantitative breakfast every day. Some sugar friends mistakenly believe that skipping breakfast will help lower blood sugar, which is wrong. Since the morning is 7-10 hours from the last meal, eating breakfast can not only help maintain blood sugar stability, but also provide sufficient energy and nutrients for the new day.
On the contrary, if we don't eat breakfast, or if we don't have enough nutrition and single type of breakfast, it may increase the possibility of suffering from overweight, obesity and other chronic diseases, also affect our blood sugar level and cognitive ability of the brain, and even cause hypoglycemia, which will have a negative impact on our work and learning in the next day.
2、 Ensure adequate nutrition for breakfast
The energy and nutrients provided by a nutritious breakfast shall account for 25% - 30% of the total energy of the whole day, and at least include the following three types of food:
1. Cereals and potatoes
Cereals and crisps, such as steamed bread, flower rolls, rice, rice noodles, etc., are mainly cereals and crisps for breakfast, which is easy to affect blood sugar. It is recommended to choose foods with low GI and GL, such as buckwheat, yam, etc., and eat more coarse grains or mixed coarse and fine foods, such as coarse grains steamed bread instead of white bread, miscellaneous grains porridge instead of white rice porridge, whole grains rice instead of broken rice.
The same kind of food can be interchanged. The food exchange score method is widely used to exchange food at home and abroad. As shown in the table on the following page, the same cell can be replaced by any equal weight. Pay attention to calculate the weight when replacing different cells.
For example, a portion of steamed bread (about 50g flour, one fist size for adult women) can be replaced with rice or millet (about half a bowl of rice) or mung beans of the same weight, or 250g potatoes or yams (about one and a half fists for adult women).
2. Meat and eggs
Fish, poultry and eggs, such as eggs, pork, beef and chicken. Some sugar friends think that foods with high sugar content can't be eaten more, and foods with high protein content don't matter, which is also wrong.
Generally speaking, in order to ensure the energy demand of sugar friends, the daily protein demand can be controlled at 1.0g/kg, and improve the proportion of high-quality protein, such as milk, eggs, aquatic meat, lean meat and other animal protein, accounting for 40% - 50% of the total protein.
For patients with renal insufficiency, the intake of protein should be further reduced. Therefore, in the breakfast we can eat an egg or similar food instead.
For example, a 55g egg (table tennis size) can be replaced with 50g chicken or duck meat (1 palm size), 200g tofu or tofu brain, 25g lean pork (half palm size).
3. Milk beans
Milk and dairy products, beans and bean products, such as milk, yoghurt, soymilk, etc. can also provide high-quality protein, vitamins and minerals. Regulating the balance of minerals and vitamins is conducive to the prevention and treatment of diabetic complications.
Generally, the glycemic index and load of milk beans are low, which are suitable for diabetic patients. One cup of milk (250ml) or similar food can be used for breakfast.
4. Fruits and vegetables
Fresh fruits and vegetables, such as spinach, tomatoes, cucumbers and so on, most of them have low GI and GL. Eating more fresh vegetables can provide rich dietary fiber, vitamins and minerals for diabetics, delay the absorption of 'sugar' in the digestive tract and control blood sugar. Because of the particularity of diabetes patients, fruit is not recommended to be eaten with meals.
The equivalent of vegetables, such as 150g vegetables (one and a half hands) can replace 105g pumpkins (about two-thirds of the fists of adult women) or 75g broccoli (about one fist of adult women).
3、 Recommended breakfast recipes
Take the breakfast recipe of 1800kcal for reference.
4、 Warm tips
1. Do not eat breakfast easy to cause hypoglycemia, not conducive to blood sugar control, remember to eat breakfast every day.
2. Breakfast should not be eaten too late, to avoid too close to lunch, resulting in abnormally high blood sugar.
3. It is not suitable to cook porridge for a long time or too bad. You can add some grains and pay attention to monitoring blood sugar to control the amount of porridge you drink.
4. According to your own situation, adjust the recipe flexibly, such as Ciba, pancake and other foods due to the relatively high glycemic index, it is not recommended to eat, if you eat it, try to control it within half a block (25g) or add grains, and pay attention to blood glucose monitoring.
5、 Skills and postures:
Choosing breakfast requires a combination of GI and GL. GI reflects the degree to which 'sugar' in food can cause the blood sugar of human body to rise. Generally, it is recommended to eat foods with low GI, such as yam, buckwheat, noodles made of whole wheat flour, etc.
However, for foods with high GI, if the 'sugar' content is small, although it is easy to convert to blood sugar, its effect on the overall level of blood sugar is not significant. Therefore, it is also necessary to consider GL, which is based on GI's calculation of the effect of the amount of 'sugar' in the food intake on the blood glucose level. Please try to remember the following formula:
GL = GI & times; carbohydrate content (g) / 100
For example, the GI value of pumpkin is 75, which belongs to medium and high GI food, but in fact, the content of 'sugar' in pumpkin is very small, only 'sugar' 5g is contained in every 100g of pumpkin, so pumpkin is a low GL food, eating 100g will not cause significant changes in blood sugar.
On the contrary, the GI value of mung bean is 27.2, which belongs to low GI food, but 100g mung bean contains' sugar '62g, so mung bean is medium GL food, so it should be taken care of when eating.
Therefore, when choosing food, we need to consider GI and GL values, understand the ingredients of food, and choose the food that suits us.