Why should we share this article? In recent years, slimming diet, low-sugar diet, ketogenic diet and other diets that mainly reduce carbohydrate (sugar) intake are often one of the most powerful slimming diets. However, have you ever thought about how long this diet can last? Is it suitable for your living environment and lifestyle? Donna nutritionist specially recommended the method, theory and practical recipe of "reducing blood sugar and losing weight", which is more humane, easy and gentle to implement, can be maintained for a long time and is healthier. It is very suitable for slimming people who control weight loss through diet but don't want to be too "intense" and can accept the weight loss process for a long time.
First of all, let's meet "sugar"! Sugar is a general term for carbohydrates, including sugar and sugar. Usually, monosaccharides and disaccharides with sweet taste will be represented by "sugar", such as sucrose, fructose and maltose; Starch, dietary fiber, liver sugar ... These are complex polysaccharides, which will be represented by "sugar".
In order to maintain the normal function and health of the body, we need to eat enough "sugar", because "sugar" is the main energy source of the body. Eating enough sugar food at ordinary times can protect the muscle tissue of the body, and some "sugar" also has special physiological functions, such as dietary fiber and oligosaccharides. Therefore, nutritionists usually tell you: "You can't help eating sugar".
? Dong Shi Foundation However, modern people's diet is becoming more and more refined. The "sugar" food people eat often comes from noodles, bread, cakes, biscuits made of refined white rice or white flour, and even drinks and desserts flavored with refined sugar. These refined sugars contain almost no dietary fiber, which will make blood sugar rise rapidly after being ingested, thus increasing the incidence of obesity and diabetes. At present, many documents point out that "refined sugar" and "refined starch" are the important culprits of many chronic diseases, such as cardiovascular diseases, dementia, chronic inflammation and so on. Therefore, the "reduced sugar diet" began to rise, and reducing the intake of sugar food is of positive significance for preventing diseases and maintaining health.
The "sugar" food people eat often comes from noodles, bread, cakes, biscuits made of refined white rice or white flour, and even drinks and desserts flavored with refined sugar. Three key points of reducing sugar diet 1. The first step to avoid taking refined sugar is to quit from the worst refined sugar! White sand, Ersha, high fructose corn syrup, rock sugar ... These are refined sugars, which are widely used in sweets, drinks and daily cooking, so of course, it is not recommended to drink sugary drinks, nor to eat desserts on a hypoglycemic diet!
Q: What should I do if I want to add sweetness to my cooking? Donna nutritionist's secret recipe: "borrowing sugar" from food is a good way. For example, adding onions, carrots and white radishes to dishes can increase the sweetness, and you can also use the sweetness of good fruits to enter dishes.
Second, reduce the intake of refined starch and minimize the proportion of refined starch. It is suggested that at least half of the starch in a day comes from "unrefined starch", such as brown rice, whole grains, red quinoa, oats, black rice, sweet potato, pumpkin and red beans. These unrefined whole roots retain more dietary fiber, vitamins and minerals, and their glycemic index (GI value, that is, the speed of raising blood sugar) is lower than that of white rice, which makes them more likely to feel full, so they are ideal starch food sources. Q: What should my family do if they think brown rice or whole grain rice is too hard? Donna nutritionist's secret recipe: after buying brown rice or whole grains, put them in the freezer first and then take them out for washing when cooking. The tiny ice crystals produced during freezing can break the rice grains and make them softer when cooking. If the family still can't accept the whole grains, then mix some white rice first, and then gradually increase the proportion of grains after eating habits.
Unrefined whole roots retain more dietary fiber, vitamins and minerals, and the glycemic index is also low. Third, sugar accounts for 40% of total calories. There are also some stricter dietary methods that restrict sugar, such as "ketogenic diet (5% sugar)" and "low sugar diet (20% sugar)", which require very low sugar intake to achieve faster weight loss. However, due to dietary reasons, a more humane, easier to implement, more lasting and healthier way, I recommend a mild "hypoglycemic diet", that is, sugar accounts for 40% of the total calories (sugar accounts for 50-60% in a balanced diet), which is about 3/4 of the original starch intake.
Dietitian Donna's diet 1. The number of calories in the spicy roast chicken leg sweet potato set meal: 525 calories, 1 large sweet potato (about 1.5 bowl), 1 medium stick, 1 scrambled egg, 1 bowl of water-fried three-color dishes.
? Pintaram: @wengmay 128 Second, the calorie of baked mackerel set meal: 5,665,438+0, 3/4 bowls of whole grain rice, 65,438+0 slices of thin salt mackerel (105g), and 65,438 boiled cauliflower.
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