In the concept of many people, if you get diabetes , you can no longer eat candy. Not only sugar, but also rice and steamed buns, the less you need.
If this is the case, then you are wrong. If you have diabetes, you should plan your diet reasonably to maintain sufficient energy and balance nutrition! can reduce the impact of diabetes on health . Today Xiaowei will teach you how to eat diabetics three meals a day ~
How to eat 3 meals a day?
If diabetics want to eat 3 meals a day, first, you must learn to calculate the total calories needed every day .
1. Confirm your ideal weight
male ideal weight (kg) = (height cm-80) x0.7
female ideal weight (kg) = (height cm-70) x0.6
2. Judge your own fat and thin
Obesity: actual weight is greater than ideal weight 20% or more;
thin: actual weight is less than ideal weight 20% or more.
(those in the obesity and weight range are considered normal weight)
3. Determine the calories you need every day
Find it in the table according to your own situation. The corresponding value of is multiplied by and your own weight , which is the total calories you need every day . After determining the total calories per day, you can distribute them to three meals a day.
If you can’t figure out the calories of various foods, you can find a food calories calculator online to help us calculate the calories of three meals.
Breakfast
The energy we store in our bodies at night, and after a night of consumption, there is nothing left. If you do not replenish it in time in the morning, it is easy to cause hypoglycemia .
The following is the plan for breakfast during the day:
Because it requires quick replenishment of energy, the proportion of breakfast staple foods can be slightly larger, accounting for 30% of the total energy of the day. A high-quality breakfast should include the following 4 types of foods: cereals, animal foods (meat, eggs), milk and dairy products, fruits and vegetables .
Lunch
In addition to providing the necessary energy for afternoon activities, lunch is also an important meal for us to intake nutrients. You should eat well.
The following is the plan for lunch in the day:
It is best to have lunch and breakfast intervals 4-6 hours, and lunch accounts for 40% of the total energy of the day, so it is best to avoid repeated foods with breakfast and dinner. The types include the following types of foods: staple foods, beans and soy products, meat, fish, fruits and vegetables .
The proportion of fruits and vegetables for lunch can be slightly increased , which can also maintain a fullness while keeping a low calories. It should be noted that some people will add meals in the afternoon, and the calories of the food added should also be calculated for lunch.
supper
supper mainly provides energy consumed during night sleep, ensures stable blood sugar at night .
The following is the plan for dinner in the day:
Dinner accounts for 30% of the total energy of the day, and try to be light and light in ingredients and cooking. The staple food can eat cereal potato foods rich in fiber, while taking into account vegetables, fruits, etc.
Note: Don’t eat dinner too late, as it is easy to cause burden on the stomach and intestines too late.
If you have diabetes, you don’t have to eat anything! Calculate the calories well and arrange three meals according to the calories. Diabetic patients can also eat well and healthy.
Three meals are an important source of energy for the body. Don’t eat it because you have diabetes. After calculating the calories, diabetics can also eat well and healthy!
These precautions should also be paid attention to:
Fruit: Candidates with stable blood sugar can eat fruit
, but do not eat it before or after meals. can be placed in the meals as a meal to eat , and the amount should not exceed 200g.
fat: Eating meat, eggs and milk , vegetable oils, etc. can meet our body's needs for fat. fried food will bring an extra burden of fat, so it is better to eat less .
Desserts: Foods containing sucrose have high calories on the one hand, which will squeeze out the calorie limit of other foods, resulting in insufficient nutrition; on the other hand, sweets raise sugar quickly, which can easily cause blood sugar fluctuations and are unfavorable for health. It is recommended that do not eat foods containing sucrose normally, and try to choose foods made with sugar when you want to eat sweets.
Finally, diabetic patients should pay attention to blood sugar monitoring . If blood sugar fluctuates, they should also adjust their diet structure in time. For example, if blood sugar suddenly rises, you should consider reducing the proportion of staple foods, changing fruits to vegetables, etc.
How can diabetics eat to stabilize blood sugar? Have you learned it? Remember to like Xiaowei ~
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