Guangzhou Daily News (All media reporter Zhang Qingmei correspondent Feng Wanling, Liu Qisha) Diet is very important for diabetics, on this issue, sugar friends are generally more concerned about what can be eaten and what can not be eaten, but ignore a very important aspect, that is, the order of eating. What kind of eating order can better control blood sugar? The reporter interviewed Han Yajuan, director and chief physician of the Department of Endocrinology and Metabolism of the Eighth Affiliated Hospital of Guangzhou Medical University, she said that sugar friends should pay attention to the order of eating while choosing the right food, and control sugar can achieve twice the result with half the effort, and the correct order of eating should be to drink soup - eat vegetables - eat meat - eat staple food.
Thinking back to their eating order, many people are mixed eating, eating a bite of food and vegetables, or eating first, eating meat, and finally eating green vegetables, and then a bowl of soup after the meal. In fact, these meal orders are not right for sugar lovers.
Han Yajuan said that the correct order of meals is to drink soup - eat vegetables - eat meat - eat staple food. Before eating, drink a small bowl of soup to increase satiety and reduce the intake of staple foods. The soup mentioned here must be light, less oil and less salt, and do not drink thick soup. Some people are used to eating rice in soup, which is not advocated, which will not only cause a burden on the stomach, but also cause food to be digested too quickly and cause blood sugar to soar. People who do not like to drink soup or high uric acid can drink water instead.
Eat vegetables after drinking soup, try to eat green leafy vegetables, vegetables are relatively low in calories, eating more will not make blood sugar rise too fast. In addition, green vegetables have a lot of fiber, there will be a feeling of fullness, and the intake can be well controlled.
When eating green vegetables, you can match meat, the amount of meat is controlled in a palm size of about 150~200 grams, meat intake should not be excessive, otherwise it will increase the total calories, which is not conducive to blood sugar control.
Finally, eat staple food, because vegetables and meat have been eaten earlier, the stomach capacity is occupied by more than half, so the amount of staple food will definitely be reduced accordingly. In terms of staple food, diabetic patients try to choose coarse grain products such as multigrain steamed buns and multigrain rice, coarse grains have a long digestion time in the body, the blood sugar rises slowly, and it is better than eating refined rice and refined flour products in terms of blood sugar control.
Han Yajuan finally reminded that sugar friends should also pay attention to the speed of eating, can not gobble up, and control the meal time of each meal at about 15-30 minutes, which is also an important way to avoid the rapid rise of blood sugar.