1, breakfast: stay away from "high GI" carbohydrates. Because carbohydrates such as exquisite white bread or toast, the so-called "high GI" food, will make blood sugar rise rapidly, and then the human body will release a lot of insulin, which will make blood sugar drop rapidly, thus making people feel tired.
Whole wheat food rich in fiber should be matched with protein food with good quality, such as milk and eggs. The best intake ratio of starch and protein is 1: 1, and a few slices of cucumber or tomato are served with 1 cup of milk or juice. These foods are rich in vitamin B and can provide abundant vitality continuously.
2. Lunch: a nutritious diet. Control the intake of starchy food. I often feel sleepy after lunch. In fact, this may often be caused by food. If you eat a lot of starchy food such as rice or potatoes at lunch, it will also cause the risk of a rapid rise in blood sugar, which will lead to drowsiness.
At the same time, eat more fruits and vegetables: don't eat too much starchy food at lunch, but also eat more fruits and vegetables to supplement vitamins, which will help break down the remaining sugars and amino acids in breakfast and provide energy. Eating garlic or onions can refresh you. Because it contains propylene sulfide, it has a refreshing effect. Pepper can also excite sympathetic nerves and play a refreshing role.
3. Dinner: The simpler the better. Don't eat too much dinner, because a rich and greasy dinner will prolong the digestion time and lead to excitement at night, which will affect the quality of sleep. In addition, foods that need to be avoided in particular: caffeinated drinks or foods will stimulate the nervous system and reduce the secretion of melatonin, which is a hormone secreted by the pineal gland of the brain and has a hypnotic effect;
Alcohol can make it difficult for sleep to enter deep sleep; Gas-producing foods, such as beans and onions, are full of gas, making people uncomfortable and unable to sleep; There are also spicy foods, which can cause heartburn and indigestion and interfere with sleep.
In short, the methods to reduce the hyperglycemia of pregnant women mainly rely on diet and exercise.
1, the staple food is coarse grains, such as oats, cereal and corn flour. Because these foods contain more inorganic salts and vitamins and are rich in dietary fiber, they have the function of lowering blood sugar and are conducive to controlling blood sugar. And eat less and eat more, try to share meals, and don't overeat.
2, eat more bacteria and algae food, such as mushrooms, straw mushrooms, Flammulina velutipes, kelp, seaweed and so on. And eat more vegetables that help lower blood sugar, such as celery, cucumber, tomato, radish, mung bean sprouts, bitter gourd and green vegetables.
3, fast high-sugar foods, such as candy, cakes, jams, preserves, ice cream, sweet drinks, etc. In addition, there are potatoes, yams, taro, lotus roots, garlic sprouts, carrots and so on. , containing more carbohydrates, using less after eating or reducing the corresponding staple food.
4. Avoid eating a lot of greasy, high-fat and high-cholesterol foods, such as fried food, melon seeds, peanuts and animal offal.
5, drink plenty of water, in the case of good blood sugar control, you can eat a small amount of fruit between meals, reduce the corresponding staple food intake.
6, abstinence, alcohol contains alcohol, high heat production, less other nutrients, not suitable for drinking.
7. Exercise: In addition to diet control, we should stick to exercise, even the simplest exercise. For pregnant women, walking for more than 30 minutes every day can effectively improve insulin resistance as long as they persist.
Extended data:
Causes of hyperglycemia in pregnant women:
1, the whole body hormone level will change during pregnancy, and insulin secretion will decrease, which is easy to cause hyperglycemia.
2. As the belly gets bigger and bigger during pregnancy, the quality of sleep will be affected, so the sleep time will be reduced, and the chances of getting high blood sugar will be greater if the sleep time is less.
3, improper diet during pregnancy, high sugar and high fat intake can also cause hyperglycemia.
4. Many relatives in the family have hyperglycemia, so the probability of hereditary hyperglycemia is relatively high.
5. Older pregnant women are more likely to suffer from hyperglycemia. After all, when you get older, all aspects of your body will decline.
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