"I still don't know how much to eat every day, how to convert calories, and eat it every day." Because the two grandmothers of diabetes entered the hospital, they shook their heads while walking, and they shouted in the mouth.
In 2017, China (114.4 million) had the highest number of diabetic patients in the world, and one out of every ten people had diabetes. Diabetes itself is not terrible. The terrible thing is that it can induce a variety of serious complications. Medical nutrition therapy can prevent the occurrence and development of diabetic complications. However, most patients also have the same nutrition as Wang Grandma. "Eat" and distressed.
Lu Jing , a nutritionist at Peking University People's Hospital, said: "Many patients have inadequate intake of staple foods and meat for controlling blood sugar, which leads to symptoms of malnutrition. This is not correct. The amount of meal is not reduced as much as possible. It is necessary to balance nutrition. Diabetes nutrition treatment needs to pay attention to two points, one is to control the total calorie of the whole day meal, and the other is to adjust the diet regularly.
Total calorie calorie calculation formula
Ideal weight = height (cm) -105
Daily calorie = ideal weight x kcal / kg
This table looks a bit complicated, in fact, the calculation method is very simple, if Xiaoming is a 170 cm, 70 kg, normal body weight light physical diabetes patients. The ideal weight is 170-105 = 65 kg, and the daily heat required by Xiao Ming is between 65x25=1625 and 65x30=1950 kcal. According to this formula, each diabetic patient can test the total calories of his or her daily needs according to his or her own situation.
Total calories = carbohydrate (4kcal / g) + protein (4kcal / g) + fat (9kcal / g), ordinary diabetic patients in the process of eating, coarse grains can replace some of the fine food, vegetarians can eat soy products Instead of lean meat, green leafy vegetables should be no less than 150g per meal, preferably 300g per meal.
Since it is necessary to balance nutrition scientifically, electronic scales are indispensable. Xiao Ming said that he sometimes does not want to eat noodles and want to eat potatoes. What should I do at this time? Just use the equivalent exchange table to compare the heat meter. 25g of rice can be exchanged for 100g potatoes.
1. Equivalent cereal exchange table
Each serving of potato is 2g protein, 20g carbohydrate, and 90k calories.
Now teach everyone a simple way to take out the bowls that are often eaten at home and use them as a reference. Use this bowl to steam 100 grams of rice, so that you can know how big a bowl of rice is for a hundred grams of rice. The amount of food.
2. Equivalent vegetable exchange table
5g of protein for each vegetable, 17g of carbohydrate, 90k calories
3. Equivalent fruit exchange table
1g of protein for each fruit, 20g of carbohydrates, 90k calories
People with diabetes need to eat between two meals. The time to eat fruit is two hours after the last meal and one hour before the next meal. The fruit needs to be exchanged with the main meal. If you want to eat fruit, you will have less dinner. eat a bit.
4. Equivalent milk food exchange table
Each milk is 5g protein, 5g fat, 6g carbohydrate, 90k calories
The height is around 170 (no problem with liver and kidney metabolism), milk can eat about 500 ml a day, a bag of 250 ml for breakfast, a bag of 250 ml before going to bed at night, milk and yogurt (sugar-free yogurt) can be exchanged equally. A woman with a height of 160 or so, eats 250 ml for breakfast and only needs 130 ml of milk for dinner.
5. Equivalent soybean food exchange table
Each soybean is supplied with 9g of protein, 4g of fat, 4g of carbohydrate, and 90k calories.
If it is a qualityist, there is no meat in the dinner, you can eat tofu to add protein, 100g meat for 200g north tofu or 300g south tofu.
6. Equivalent meat and egg food exchange table
Each serving of meat and eggs for protein 9g, fat 6g, calories 90 kcal
Patients with high uric acid can not eat seafood, and ordinary patients want to eat seafood also have to control between 200g ~ 400g.
7. Equivalent nut food exchange table
Equivalent nuts for protein 4g, fat 7g, carbohydrate 2g, calories 90 kcal
Nuts can't be eaten more, and the amount of food is about 15g (small palms)
In addition to quantification, diabetic patients should have at least three meals a day and be regular. Breakfast is served between 6:00 and 8:30, Chinese food is between 11:30 and 15:00, and dinner is between 5:30 and 8:00. Injecting insulin or hypoglycemia, you should add 2 to 3 times of meals between meals, that is, a portion of the food is evenly distributed from the dinner to be eaten.
In addition, people with diabetes should not eat greasy food. If you feel that there is too much oil for cooking every day, you can use a smokeless pot or eat more cold vegetables to control the amount of oil. In particular, you can't eat foods that contain a lot of animal fats and oils. Animal oil contains a lot of saturated fatty acids, which will increase blood lipids and blood viscosity. Do not eat too salty food, the daily salt intake is between 6 and 8 grams, and do not eat preserved food. Do not eat hot peppers, peppers, mustard, etc., which will lead to aggravation of symptoms of "three more and one less" in diabetic patients. Do not drink alcohol. Alcohol can inhibit the output of liver glycogen and cause hypoglycemia.
It will be troublesome when you start to control your dietary intake, but when you take a long time, you will become a habit, and you will know how much you should eat for each type of food. The health of the body is a necessary prerequisite for enjoying life. It is necessary to be self-disciplined to eat healthy and maintain your own eating habits. The cultivation of habits is not overnight, and you insist on it.
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