The patient is a 35-year-old male with a height of 170cm and a weight of 80kg. He suffers from diabetes and hyperlipidemia. Through calculation, the body mass index =27.7 kg/m2, which belongs to overweight category, and the energy coefficient is supplied according to 25 kcal /kg body weight/day, so the total energy supplied every day is about 1.625kg. According to the food exchange method, his daily intake of staple food can be around 9- 10. If each staple food is equivalent to 25 grams of rice and flour, his daily staple food consumption is between 225 and 250 grams.
After knowing his daily staple food consumption, sugar friends asked the first question.
How are these staple foods distributed in three meals?
Generally speaking, I am used to suggesting that the energy ratio of three meals for diabetic patients is 30%, 40% and 30%, so when it comes to staple food, it is about 3 for breakfast, 4 for lunch and 3 for dinner. However, considering that vegetables and oils are generally eaten less for breakfast, and foods such as milk and eggs are eaten for breakfast, sometimes the distribution of staple foods will become breakfast 2, lunch 4 and dinner 4. How to divide it specifically needs to be reasonably selected according to other foods with each meal. So to answer this sugar friend's first question, I need to know his usual eating habits. He said that he used to have milk and eggs for breakfast. In that case, it would be nice for him to add two more staple foods. At the same time, it would be more perfect if you could add some vegetables and nuts. But if you don't eat eggs and milk for breakfast, you can also eat three staple foods, 1 meat, and a small amount of vegetables or fruits and nuts.
After understanding this, the sugar friend asked the second question.
How many kinds of staple foods are there for 2-3 servings?
In fact, the specific weight of each staple food varies according to the staple food, but the constant is that this weight is the raw weight. Just now, I said that 1 serving of staple food is equivalent to 25 grams of rice flour, so 25 grams of uncooked rice and steamed rice are about 65 grams. So if the doctor in the nutrition department tells you that your staple food is 2-3 servings, that is, 50-75 grams of uncooked rice. Then if you eat rice, you can eat 130g- 195g. According to a rice bowl with a diameter of 12cm, a flat bowl of rice is about 150g.
When I told this sugar friend that his daily staple food was in this range, he said that of course he couldn't eat that much rice.
I told him that you should not only eat white rice, but also increase the intake of coarse grains. This leads to his third question.
How to increase the intake of coarse grains?
Solving this problem is simple, but it is difficult to do, because it requires chefs to strengthen the concept of healthy eating in their daily lives, and at the same time, they must have superb cooking skills to make coarse-grained food delicious and nutritious. In fact, the easiest way is to add millet, purple rice and other coarse grains that can be cooked at the same time with rice to make coarse grain rice to increase the intake of coarse grains.
If you have time, you can also soak beans such as red beans and mung beans in advance, then put them in a steamed rice cooker and cook them with rice, so that the beans will not be raw and the rice will be cooked. Secondly, it will increase the intake of coarse grains and change more patterns.
Finally, the sugar friend asked the most crucial question. He's still working. Breakfast is basically bought casually on the road every morning. Lunch is sometimes called takeaway, and dinner is basically takeaway. Such a lifestyle, there is no time to cook miscellaneous grains, but also can control blood sugar?
Can you control your blood sugar if you don't have time to cook?
In fact, three meals take-out is very common for many working people. Generally, take-out is high-salt and high-oil food, so when ordering, sugar friends need to pay attention to eating with corn, sweet potatoes, potatoes and other foods. Corn, sweet potatoes, potatoes and other foods need sugar friends as staple foods, even lotus roots, yams and pumpkins. Although it feels like a vegetable, in fact, the nutritional components of this kind of food are similar to those of the staple food, but it contains more dietary fiber and trace elements than polished rice and flour. It is also a good eating habit to replace white rice or steamed bread with this kind of food. In addition, you can choose homemade sandwiches for breakfast, buy whole wheat bread, add ham slices, cheese slices, lettuce and cucumber, and add chopped nuts if possible. This kind of sandwich meets the requirements of breakfast staple food, meat and eggs, milk, vegetables and oil, and is also very beneficial to controlling blood sugar.