Zhao (director of the Health and Nutrition Consulting Center) belongs to the obese type: a "git" who naturally likes to eat refined starch. A 23-year-old software engineer has been a git since he was a child. It is normal to strip two or three bowls of rice at a time. However, since he started working, he has eaten rice and hand-cranked drinks for lunch every day. Coupled with the lack of activity, the once big man gained weight 10 kg in just one year, and even had pre-diabetes problems. Junkai (a pseudonym), a 23-year-old software engineer, has been a "git" since childhood. He had to eat white rice for three meals before he felt full, and he stripped off his clothes at one meal. Three bowls of plain rice are commonplace for him. But since I started working, I have been too lazy to go out because of the long working hours. Order fried chicken legs and fried ribs lunch with colleagues every day, and add rice every time. Immediately implement a hypoglycemic diet to save pre-diabetic symptoms. In addition to eating fried lunch entrees, Junkai is more accustomed to drinking a sugary hand-cranked drink after meals. After dinner, he often wraps his stomach with convenient fried rice and risotto. This eating habit, coupled with lack of activity, made him quite burly and gained weight in just one year 10 kg. Junkai didn't care at all, until a recent routine health examination of the company found that his blood sugar exceeded the standard and he was diagnosed as pre-diabetic metabolic syndrome by the doctor. This makes Junkai, who has a family history of diabetes, almost speechless. When he came to the outpatient clinic for nutrition consultation, he said, "Nutritionist, it doesn't matter if you try harder. Please tell me what I can do to avoid becoming a diabetic. " It turns out that Junkai's grandfather and uncle both have diabetes problems. Junkai often watched them take insulin since he was a child. He played very hard and his skin even festered. In addition, grandpa needs kidney dialysis because of diabetes. The experience of these elders finally made him alert to his health. So I suggested that he reverse pre-diabetes, and the diet can start from reducing blood sugar and slimming! Slimming down can avoid the "three highs" crisis of hyperglycemia, hypertension and hyperlipidemia. Start by giving up sugary hand-cranked drinks every day and drink sugar-free tea instead. If it is not convenient to go out for lunch, choose non-fried staple food when ordering lunch, choose more white meat and fish, and first reduce the amount of food to the normal weight of ordinary people to improve. In the dinner part, you can try to replace white rice with sweet potatoes, pumpkins and corn. Its GI value (sugar index) is lower than that of white rice. The advantage of eating two or three servings of vegetables per meal (one serving is almost the size of a fist) is that it helps to stabilize and control blood sugar. Zhao (director of Health and Nutrition Consulting Center) is an obese person: a 23-year-old software engineer, who was born a "git" and likes refined starch. He has been a "git" since he was a child, and it is basically common for him to pick two or three bowls of rice at a time. However, since he started working, he has eaten rice and hand-cranked drinks for lunch every day. Coupled with the lack of activity, the once big man gained weight 10 kg in just one year, and even had pre-diabetes problems. Junkai (a pseudonym), a 23-year-old software engineer, has been a "git" since childhood. He had to eat white rice for three meals before he felt full, and he stripped off his clothes at one meal. Three bowls of plain rice are commonplace for him. But since I started working, I have been too lazy to go out because of the long working hours. Order fried chicken legs and fried ribs lunch with colleagues every day, and add rice every time. Immediately implement a hypoglycemic diet to save pre-diabetic symptoms. In addition to eating fried lunch entrees, Junkai is more accustomed to drinking a sugary hand-cranked drink after meals. After dinner, he often wraps his stomach with convenient fried rice and risotto. This eating habit, coupled with lack of activity, made him quite burly and gained weight in just one year 10 kg. Junkai didn't care at all, until a recent routine health examination of the company found that his blood sugar exceeded the standard and he was diagnosed as pre-diabetic metabolic syndrome by the doctor. This makes Junkai, who has a family history of diabetes, almost speechless. When he came to the outpatient clinic for nutrition consultation, he said, "Nutritionist, it doesn't matter if you try harder. Please tell me what I can do to avoid becoming a diabetic. " It turns out that Junkai's grandfather and uncle both have diabetes problems. Junkai often watched them take insulin since he was a child. He played very hard and his skin even festered. In addition, grandpa needs kidney dialysis because of diabetes. The experience of these elders finally made him alert to his health. So I suggested that he reverse pre-diabetes, and the diet can start from reducing blood sugar and slimming! Slimming down can avoid the "three highs" crisis of hyperglycemia, hypertension and hyperlipidemia. Start by giving up sugary hand-cranked drinks every day and drink sugar-free tea instead. If it is not convenient to go out for lunch, choose non-fried staple food when ordering lunch, choose more white meat and fish, and first reduce the amount of food to the normal weight of ordinary people to improve. In the dinner part, you can try to replace white rice with sweet potatoes, pumpkins and corn. Its GI value (sugar index) is lower than that of white rice. The advantage of eating two or three servings of vegetables per meal (one serving is almost the size of a fist) is that it helps to stabilize and control blood sugar. Use cauliflower rice instead of white rice, and the sugar content is -80%! A week later, when Junkai visited again, he lost 1.5 kg. But he said that he was hungry every day because he was not used to sweet potatoes, pumpkins and other sweets and didn't eat noodles. Are there any other options? After evaluating Junkai's eating habits, I recommend him to eat "cauliflower rice" for dinner. I still remember when I said the words cauliflower rice, Junkai was at a loss and couldn't help but ask, "What is cauliflower rice? In fact, cauliflower rice is chopped cauliflower, not white rice. Because the color and cooked taste of cabbage flowers are very similar to those of white rice, the dietary fiber content is twice that of white rice, but the sugar content is only 6% (6%) of white rice, which can increase satiety and solve the problem of poor defecation. Very suitable for people who want to lose weight or control blood sugar. Junkai got home really seriously and asked his family to help him cook cauliflower rice at dinner. He said that not only did he eat it himself, but the whole family also shared it. After trying fried rice with cauliflower and eggs, his defecation was much smoother, and the taste was similar to that of fried rice with eggs on the market, which also met his demand for white rice, so I suggested him to continue his efforts. 1 month later, Junkai lost nearly 3 kilograms and his physical fitness improved a lot. He said that he didn't even have to rely on rice for lunch, but he really wanted to eat vegetables, because defecation felt really good, and he successfully got rid of the title of useless. Two months later, Junkai said excitedly that he went to the hospital for a follow-up visit a few days ago, and the numerical recovery standards of blood sugar and glycosylated hemoglobin have been determined, and his weight has dropped by 3 kilograms. He will continue to maintain and not let himself go the same way as his grandparents! The focus of the dietitian's slimming room is to drink sugar-free drinks and drink sugar-free tea by hand. Choose a non-fried lunch staple, preferably white meat fish, and eat two servings of vegetables for each meal. (One is 1 fist) The staple food for dinner is sweet potato, pumpkin and corn. If you are not used to it, you can use cauliflower rice instead of white rice. Results: I lost 6 pounds in 3 months and my blood sugar returned to normal. Smooth defecation. Decoding the vitality of cauliflower rice [Cabbage cauliflower rice] Sulfur compounds → Good helper for anti-cancer, replacing white rice, improving health → Anthocyanin → Protecting cardiovascular system → Curcumin → Helping blood circulation and improving liver metabolism, with physical entertainment: 1 piece of cabbage flower: one serving per meal: 65438. Practice after the leaves are removed from the cabbage flowers, wash them, cut them into pieces, and cut the stems into small pieces. Put it into a conditioner and break it into rice grains. Attention! ※! Don't turn your head into mud. Absorb the cooked cauliflower rice with kitchen paper towels, put it into a 100g pouch, and then freeze it for later use. Cleaning method of cauliflower * To prevent cauliflower rice from discoloring, squeeze a little lemon juice into it. * If there is no food conditioner at home, you can also directly chop the cauliflower Kobanawa stems in step 1 with a kitchen knife. Nutritionist Xiao: Why "soak the whole one in salt water first"? Because most pesticides are water-soluble, it is not recommended to cut cauliflower into pieces and then soak it, so that the pesticides will dissolve in water, and the water will enter the vegetables along the cut surface, but it will not be washed clean. This article is excerpted from "Nutritionist's Suggestions on Reducing Sugar Life"/Zhao (Dean of Health Nutrition Consultation Center)/Happiness Culture