The first set: suitable for female sugar lovers with relatively normal body shape (total calories 1300- 1400 kcal)
Breakfast: whole wheat bread (50g), boiled eggs (50g) and skim milk (250ml).
Lunch: miscellaneous grains rice (75g) shrimp (100g) broccoli fried with auricularia (100g) oil wheat vegetable (100g).
Dinner: miscellaneous grains rice (75g) chicken breast (75g) Chinese cabbage (150g) bean sprouts (100g).
The second set: suitable for female sugar lovers with relatively normal body shape (total calories 1300- 1400 kcal)
Breakfast: miscellaneous grains steamed bread (50g) boiled eggs and a sugar-free yogurt (50g) (250ml).
Lunch: buckwheat noodles (75g) Anhui fish (100g) Chinese cabbage (100g) cauliflower (100g).
Dinner: miscellaneous grains rice (75g) boiled chicken (100g) Shanghai green (150g) tomato (100g).
The third set: suitable for male sugar lovers with relatively normal body shape (total calories 1500- 1600 kcal)
Breakfast: egg and vegetable noodles (50g eggs, 0/00g vegetables/kloc, 75g noodles).
Lunch: miscellaneous grains rice (100g), onion beef (100g), Chinese cabbage (100g), Chinese cabbage (100g).
Dinner: miscellaneous grains rice (100g) chicken breast (100g) Shanghai green (150g) bean sprouts (100g).
The fourth set: suitable for male sugar lovers with relatively normal body shape (total calories 1500- 1600 kcal)
Breakfast: whole wheat bread (75g), egg soup (50g) and skim milk (250ml).
Lunch: miscellaneous grains rice (100g) shrimp (100g) towel gourd (100g) sweet potato leaves (100g).
Dinner: miscellaneous grains rice (100g), chicken breast (75g), carrot (150g), and oil lettuce (100g).
The fifth set: suitable for sugar lovers with a large amount of activity and exercise (total calories 1700- 1800 kcal)
Breakfast: tomato and egg noodles (eggs 50g, tomatoes 150g, noodles 100g).
Lunch: miscellaneous grains rice (125g) pomfret (100g) broccoli fried with fungus (150g) Chinese cabbage (100g).
Dinner: miscellaneous grains rice (125g) chicken breast (100g) Shanghai green (150g) tomato (100g).
The sixth set: suitable for sugar lovers with a large amount of activity (total calories 1700- 1800 kcal)
Breakfast: miscellaneous grains steamed bread (75g), boiled egg, sugar-free yogurt (50g) (250ml).
Lunch: buckwheat noodles (125g) shrimp (100g) towel gourd (150g) cauliflower (100g).
Dinner: miscellaneous grains rice (125g) boiled chicken (100g) cabbage (150g) bean sprouts (100g).
Steady sugar jun diet advice:
Try to choose coarse grains, vegetables and other foods as the source of carbohydrates, such as whole wheat bread, miscellaneous grains steamed bread, miscellaneous grains rice, buckwheat noodles and so on. Can provide dietary fiber and micronutrients for human body. Cooking methods should be quick cooking, steaming and frying with less oil to reduce oil intake.
How do sugar friends eat three meals a day?
Breakfast must be eaten every day.
Breakfast should not be eaten too little or too much, and the energy provided by breakfast should account for 25%-30% of the total energy of the whole day. If the sugar friend's daily staple food is 250g, then the breakfast staple food should be 50g.
At the same time, breakfast needs to be reasonably matched. The energy supply ratio of protein, fat and carbohydrate in breakfast is close to 1:0.7:5, which can give full play to the role of carbohydrate in rapidly increasing postprandial blood sugar. At the same time, protein and fat were used to maintain the blood sugar level 2 hours after meals. The two complement each other, so that the blood sugar in the whole morning can be maintained at a stable level, meet the brain's demand for blood sugar supply, and ensure the efficiency of study or work in the whole morning.
Have a nice lunch.
Lunch should also be controlled: it is not advisable to be hungry. The energy provided by lunch should account for 30%-40% of the total energy of the whole day. Assuming that people who consume 2200 kilocalories a day are taken as an example, the amount of staple food should be about 125 grams. According to the principle of balanced nutrition, 75g animal food, 20g soybean or equivalent bean products, vegetables 150g and fruits 100g can be selected.
Note: the interval between lunch and dinner is long, which makes you feel hungry easily and even shows signs of hypoglycemia. You can add meals before meals, which is equivalent to the carbohydrate content of half a grain, such as 4 biscuits, 1 sliced bread, 200 grams of apples, etc. But at the same time, you should reduce the staple food for dinner by half, so that the carbohydrate intake will remain the same all day.
Dinner should not be greasy or high-energy.
The energy provided by dinner should account for 30%-40% of the total energy of the whole day. If you eat too much food at dinner, the concentration of blood sugar and amino acids will increase, thus promoting the increase of insulin secretion. People have little activity at night and low energy consumption. Excess energy is synthesized into fat under the action of insulin and stored in the body, which will gradually gain weight and lead to obesity.
Dinner is too greasy, which will prolong digestion time and lead to poor sleep. Studies have shown that eating a lot of high-fat and high-protein foods at dinner often increases the risk of coronary heart disease, hypertension and other diseases.
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