1. Reasonable control of heat energy Under normal circumstances, the intake and consumption of heat energy are balanced. In practice, after estimating the energy demand and looking up the table to determine the daily food intake, arrange three meals a day according to this food intake, and weigh yourself at the same time (once every two weeks).
2. Reasonable selection of carbohydrates In general, carbohydrates should account for 50%-60% of total heat energy. Proper carbohydrate can improve glucose tolerance, especially for obese patients, because its molecules are easily absorbed and easily converted into fat in the body. Fruit candy, chocolate and dessert that you usually eat belong to this category, so you should eat less at ordinary times.
3. Increase the intake of dietary fiber. Epidemiological investigation and clinical research have proved that dietary fiber can reduce blood sugar and improve glucose tolerance. Has the functions of reducing blood fat, blood pressure, cholesterol and constipation. Some people are obese because they lack nutrients that can convert fat into heat energy. These nutrients include vitamin B2, vitamin B6 and nicotinic acid. As long as foods rich in these nutrients are added to the daily diet, the metabolism of body fat can be promoted, and dietary fiber of 12-28g should be supplemented every day.
4. Control the intake of fat and cholesterol. Fat is a part of human energy source, and the energy supplied by fat accounts for 20%-30% of the total heat energy every day. We should limit the intake of animal fat and cholesterol, increase the intake of polyunsaturated fatty acids, reduce the intake of cholesterol, and eat less foods with high cholesterol, such as animal viscera, fish eggs, egg yolks, etc.
5. When choosing high-quality protein, we should appropriately increase the supply of protein, and choose more foods such as soybeans, fish, poultry and lean meat. High-quality protein accounts for at least13 of the total protein, and the heat energy provided by protein accounts for about 15% of the total heat energy.
6. Vegetables rich in vitamins and minerals, such as garlic shoots, celery, leeks, black fungus, mushrooms, kelp, etc., may have a better effect on inhibiting postprandial blood sugar. Studies have shown that konjac products, such as konjac powder, konjac silk, konjac blocks, konjac chips, etc., contain a lot of soluble dietary fiber, which can obviously slow down the increase of postprandial blood sugar. Glucomannan. He's interested in sugar? Adsorption? More capable. More than 500 grams per day, especially leeks, spinach, rape, oil wheat, celery, cabbage, broccoli, tomatoes, eggplant, mushrooms and so on.
Most fruits, such as apples, pears, peaches, apricots, plums, cherries, grapes, oranges and grapefruit, have low GI and low sugar content, about 200 grams per day.
7. Reasonable arrangement of meals: three meals a day should be arranged reasonably, each meal should be quantified regularly, breakfast should be eaten well, lunch should be increased appropriately, and dinner should be eaten less. Do not eat before going to bed and control snacks; We should correct the bad habits of picky eaters, partial eclipse and overeating; It is necessary to match the thickness and the dry ingredients, eat fish, meat and eggs in moderation, do not refuse pasta and cereals, and eat more coarse grains and coarse grains; Diversification of food, not limited to a certain kind of food, to prevent monotonous food.