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Professional information on sexual health, weight loss and slimming, cosmetic surgery, dietary therapy, fashion styling, and cutting-edge fashion trends.
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12.4
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Munich
The Path to Health
Professional information on sexual health, weight loss and slimming, cosmetic surgery, dietary therapy, fashion styling, and cutting-edge fashion trends.
Wednesday, May 7, 2025
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全天
Healthy diet
想要血糖全天不过7?糖尿病人需牢记“4吃5不吃”,早做了解
39818148
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2024-08-29
民间有句话叫作的“民以食为天”,这话一点儿也不假。吃啥、怎么吃,跟咱们的身体健康可是大有关系。特别是对那些有糖尿病的朋友们来说,吃对东西,那简直就是稳血糖、保健康的头等大事。今儿个,咱们就聊聊这糖尿病患者怎么靠着“4吃4不吃”的法子,把血糖管得服服帖帖,稳稳当当。 糖尿病人需牢记4吃 1. 全谷类 全谷类食物,像糙米、燕麦、玉米等,它们是天然的血糖调节器。这些食物的表皮富含“麸质”,虽然重量轻,但微量元素和活性物质含量十分丰富,能有效减缓血糖升高速度。 2. 低糖水果 别以为糖尿病患者就要和所有水果说拜拜。选择低糖水果,生活中常见的蓝莓、草莓就很不错,它们不仅糖分低,还含有丰富的维生素和矿物质,对身体大有裨益。 3. 高蛋白食物 蛋白质是细胞的新陈代谢不可或缺的原料。糖尿病患者可以选择鸡蛋、瘦肉、鱼肉等高蛋白食物,它们有助于维持身体正常代谢功能。 豆制品如豆腐、豆浆也是良好的蛋白质来源,坚果则富含健康脂肪和蛋白质,但需注意控制摄入量。 像下方这种鹰嘴豆粉,就非常适合糖尿病人冲豆浆来饮用。 4. 健康脂肪 摄入健康的脂肪,平时可以多吃些橄榄油、鱼油等食物,不仅能降低心血管疾病风险,还能满足身体的能量需求。 糖尿病人需牢记4不吃 1. 高糖食物 糖果、甜点、加糖饮料等是生活中最常见的高糖食物,它们能迅速引发血糖飙升,糖尿病患者应尽量避免。 2. 高淀粉食物 淀粉类食物,如白米饭、白面包等,它们的升糖速度快。但不必完全忌口,通过添加粗粮、豆类,可以有效降低血糖指数。 3. 高脂肪食物 高脂肪的食物吃多了,对身体没啥好处。尤其是那些饱和脂肪和反式脂肪,简直就是健康路上的绊脚石。吃多了不仅会让血管堵得慌,还可能让我们体内的胰岛素变得迟钝,血糖控制起来就难上加难了。 4、精细加工肉制品 加工肉制品如培根、火腿等里面往往添加有大量的盐和脂肪,还可能会添加糖分,经常吃会增加心血管疾病和肥胖的风险。 影响血糖控制除了饮食,糖尿病患者还需要注意生活习惯的调整。 1. 定时定量,规律生活 规律的饮食时间,有助于血糖的稳定。糖友们要合理安排好每日的三餐饮食,控制好每餐的热量摄入,避免暴饮暴食。 2. 加强运动,提高代谢 适量的运动能提高身体对糖分的利用效率,帮助控制血糖。 3. 定期监测,心中有数 定期监测血糖值,以便及时了解自己的血糖状况,做到心中有数。 4. 保持良好心态,乐观面对 良好的心态对于控制血糖同样重要,乐观面对疾病,积极调整生活方式。 5、保持良好作息: 保证充足的睡眠,避免过度劳累和精神压力,有助于降低血糖波动 糖尿病人的饮食管理是一场持久战,但只要掌握了“4吃5不吃”的原则,结合健康的生活方式,血糖控制也能变得轻松起来。让我们一起努力,为健康的生活加油!
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