If you want to control your blood sugar and prevent diabetes complications through a reasonable diet, it is recommended that you arrange the 3 types of food recommended in this article every day.
1. Green leafy vegetables< /span>
The proportion of leaves Very large vegetables with leaves that are dark green or even black in color, known as leafy greens.
Type recommendation: Rapeseed, spinach, Chinese cabbage, lettuce, lettuce, celery, chrysanthemum, bitter chrysanthemum, Chinese cabbage, leek, cabbage, chicken feathers, water spinach, fungus, broccoli, Coriander, chives, amaranth, toon seedlings, etc.
Nutrition: The darker the green color, the higher the content of folic acid, vitamin B family, lutein, carotene, magnesium and other nutrients.
Function: Eating green leafy vegetables regularly can prevent fatty liver and diabetes, supplement calcium, maintain smooth stools, and reduce postprandial blood sugar. It also has the effect of preventing cataracts and age-related macular degeneration.
Recommended serving size:< /span> At least 150 grams per meal, preferably 500 grams per day.
2. Bacteria and algae< /span>
Bacteria and algae, including Edible mushrooms (fungi for human consumption) and algae (lower plants without embryos that reproduce by spores).
Type recommendation: Mushrooms, shiitake mushrooms, tremella, fungus, kelp, seaweed, hair vegetables, etc.
Nutrition: Bacteria and algae foods are low in energy, rich in dietary fiber, vitamins and trace elements, and rich in phytochemicals.
Function: Frequent consumption of fungus and algae food can not only ensure sufficient intake of nutrients for the body, but also have a good health care effect.
- Such as kelp in algae food, it can Delaying gastric emptying and the time for food to pass through the intestinal tract greatly slows down the rate of blood sugar rise, so as to achieve the purpose of maintaining blood sugar stability.
- like blood viscosity Middle-aged and elderly people with high blood cholesterol often eat black fungus to prevent cerebral thrombosis and myocardial infarction, and help prevent and treat hyperlipidemia, arteriosclerosis and coronary heart disease.
Eat Quantity recommendation: 50 grams of water-produced bacteria and algae food per meal.
3. Soy products< /span>
Soy products, referring to Products made from processed soybeans, black beans, and green beans.
Nutrition: Soy products Most of the protein is vegetable protein with similar nutritional value to animal protein.
Type recommendation: span>Tofu, dried tofu, shredded tofu, soy milk, etc.
Function:Soy contains soybean isoflavones, soybean sterols, and soybean saponins, which have certain value in the prevention and treatment of diabetic complications, such as dyslipidemia, hypertension, vascular disease, and neuropathy. The study found that people who ate tofu more than once a week had a 12% lower risk of coronary heart disease than those who ate little tofu (less than once a month).
Recommended serving size:< /span> Eat 100 grams of tofu every day, or 50 grams of dried tofu, or 30 grams of shredded tofu, or 25 grams of soybean milk ground from soybeans.
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