my country has always been a big agricultural country, producing enough food every year to feed 1.3 billion people. Rice is one of the main food crops in my country, and its annual output ranks first in the world. Rice is also the most important staple on our table. Most of the daily energy supply comes from it.
However, with the improvement of quality of life, diseases such as hyperglycemia and hyperlipidemia begin to occur frequently. Reducing sugar intake has become a topic of common concern for many people. Some people think that if you want to control sugar, you have to eat less rice, and only then will your blood sugar drop. So, is rice really the culprit?
In order to lower blood sugar, can you eat rice? p>
Does rice cause high blood sugar?
The main nutrients in rice are glucose, protein and trace elements such as calcium. However, the sugar in rice does not cause diabetes. Some people think that eating sugar will cause diabetes, but this is actually wrong. Diabetes occurs mainly due to the damage of organs in the patient’s body, inability to secrete insulin. The sugar in the blood cannot enter the cells to provide nutrients, so people with diabetes will have high blood sugar. The etiology of diabetes is the result of many factors. For example, the diet structure is unreasonable, I don’t like sports, and I usually like to eat some fried junk food.
To sum up, rice does not cause the onset of diabetes. So you don’t have to give up rice even to cut down on sugar. Staple food occupies a large proportion of our energy in life. If a person does not eat staple food for a meal, he will not have a healthy body. Therefore, we can choose a staple food plan that is more suitable for patients with high sugar.
How to match the staple food for diabetic patients to control sugar and be healthy
Pay attention to the staple food match Balanced thickness
The staple food must be cooked with some grains. Refined grains lose a lot of nutrients during processing. such as amino acids and minerals. Whole grains are unprocessed and retain most of their nutrients, so coarse and finer combinations are healthier. The ratio of coarse grains and rice is best controlled at 1:2, and three are listed below.
Red beans, red beans are a high-protein food, but much less sugar than rice. Adding red beans to meals can effectively reduce the amount of carbohydrates we consume.
Oat, oat is also a type of low-sugar grain, which has the effect of regulating blood sugar and blood lipids.
Black rice, black rice contains more elements than ordinary rice, which is beneficial to relieve cardiovascular disease and bone development.
Sugar friends eat rice and other staple foods, and must control the amount of food
According to research, adults need 1500 kcal of energy, of which staple food occupy 55%. About 300 grams are needed. According to the ratio of thickness and thickness of 1:2, the weight of rice is about 200 grams, which is the amount of a small bowl of rice. Can eat a little less on this standard. If you want to control the intake of sugar and reduce the blood sugar concentration, then you must control the amount of daily staple food.
Dishes are matched with more vegetables and less meat
After the age of 50, the protein and fat required by the body decrease, and the carbohydrates ratio rises. In order not to gain weight, in addition to eating rice, we must also pay attention to the combination of dishes.
Here, add vegetables such as greens, carrots, pumpkins to the Jianyi table. If there are elderly and children at home, you can eat more fish and chicken. Reduce the proportion of beef and mutton.
Healthy cooking methods are also a must for sugar reduction
Grains added to rice, including The dietary fiber content is higher than that of ordinary rice. If the cooking time is the same, it will cause heavier burden on the digestive system of the elderly, so they need to be processed before cooking.
1. Crush all the grains with a soybean milk machine or a juicer. The crushed coarse grains are easier to digest by the human body.
2. Make red beans, black rice and other miscellaneous grains directly into miscellaneous grain porridge, which is not only good for digestion, but also reduces sugar intake.
3. Rice cooking time should not be too long. Although the taste is too soft and rotten, it is good for digestion, but the sugar in the rice is decomposed. Increases blood sugar levels after meals. The firmness of the rice can be controlled by reducing the amount of water added to the rice cooker.
It seems that it is not easy to control the blood sugar curve in middle age. Rice can’t be eaten less or more, and nutritional balance must be taken into account. In order to achieve stable blood sugar and good health. What other measures in life can effectively lower blood sugar?
Sugar and fat reduction tips in life, please keep it for those with high sugar
< strong>Exercise 100 steps after a meal, and your body will be active
Exercise can help gastrointestinal digestion and consume excess fat. Taking a walk after a meal is very good for our blood sugar control.
For office workers at work, sitting in front of the computer during the day is more harmful to the spine. After dinner, you can do some stretching outside, and follow the tutorial to practice yoga and other soothing exercises. Due to the lack of exercise during the day, practice more at night, preferably between one hour to one and a half hours.
The elderly and children have fragile bones and are not suitable for strenuous exercise. It is best to take a walk in a nearby park, which should be between half an hour and forty minutes due to physical factors.
Keep a good attitude, the body will live longer
Smile, ten years less. Having a good state of mind can help improve the body’s hormone production and treat the adverse effects of life’s stress on our body. When the immune system is strengthened, blood sugar will naturally drop.
Before going to bed, listen to some soothing soft music.
Learn to tell your family and friends when you have troubles. Sharing can help you effectively relieve the troubles caused by stress.
Mountain climbing, tours can be organized during vacation. Going outside to see different scenery can naturally soothe your restless heart.
When people reach middle age, their immunity declines, and diseases such as high blood sugar will come to their door. If you want to control blood sugar, you must not rely on rejecting staple foods, learn to mix reasonably, and eat scientifically. This can ensure health and at the same time effectively lower the blood sugar in the body. Please keep this recipe for sugar reduction with rice!
[Reference]
1. Rice can prevent disease and resist aging! Eat roughly to control blood sugar and weight · Life Times · 2015.2. 3
2. Is it healthy to eliminate staple food? Experts interpret the secret of eating Beijing Evening News 2017.4.6
3. There is one prediabetes in every three adults! Hurry up and do these three Points, and can be recovered in time · Health Times · 2017.9.17