(1) Staple food is the main source of carbohydrates, vitamins and dietary fiber, including cereals and potatoes. You should eat 4 ~ 6 A Liang every day (some patients who are tall and thin and have too much physical activity can increase it to 7 Liang).
(2) Meat, eggs and milk are the main sources of protein, fat and vitamins, including pork, mutton, chicken, fish, shrimp, eggs and milk. Don't choose animal skins and internal organs. 65438+ 0 eggs a day, half a catty of milk, 3 liang lean meat (or 4 liang fish and shrimp).
(3) Vegetables are the main sources of vitamins, inorganic salts and dietary fiber, including all kinds of vegetables with leaves and stems, such as Chinese cabbage, spinach, lettuce, rape, wax gourd, celery and lettuce. Not less than 1 kg per day.
(4) Grease is the main source of fat, including olive oil, peanut oil, soybean oil and rapeseed oil. Do not exceed half a A Liang (about 2.5 tablespoons) every day.
(5) Bean products are the main source of protein and dietary fiber, including soybean milk, tofu and dried tofu. Half a catty of soybean milk or 2 ounces of tofu or 1 ounce of dried tofu every day.
(6) Fruit is the main source of vitamins, trace elements and dietary fiber, including oranges, apples, strawberries and peaches. Watermelon, etc. Watermelon can be relaxed to 9 Liang on 3 ~ 4 A Liang days (it can be eaten 2 hours after meals after blood sugar reaches the standard and stabilizes for 2 weeks).
(7) Water is an essential element for human body to maintain normal physiological activities. Drink 1500 ~ 2000ml of soup or water every day.
(8) Hard fruits and dried fruits, such as peanuts, sunflower seeds, pine nuts, cashews, walnuts, etc. , mainly oily, can not be eaten as snacks (about 27 peanuts in 15g, equivalent to 10g edible oil, about 1 tablespoon).
(9) Quit smoking and limit alcohol, and pay attention to prevent the poison of passive smoking.
(10) Meal arrangement and cooking method: eat more than three meals a day, and make a regular ration. Cooking food should use less oil methods such as steaming, boiling, stewing, mixing and marinating, and less frying and frying.
Step 2 Exercise properly
Exercise time: You should choose 1 hour after meals, and don't exercise on an empty stomach or immediately after meals to avoid hypoglycemia or affect the digestion and absorption of food. Exercise for 30 to 60 minutes at a time. 3 ~ 5 times a week.
Exercise mode: it should be gradual, and it is best to choose fast walking (60 ~ 80m/min), jogging, cycling, going up and down stairs, swimming and other non-competitive strenuous exercises. The calculation method of the maximum safe heart rate during exercise is: 170- age. Too fast heart rate can easily lead to insufficient blood supply to the heart and brain, resulting in adverse consequences. Judge whether the amount of exercise is appropriate: sweating slightly, feeling a little tired, relaxing after resting for 10 minutes, and being energetic and happy the next day.
Sports safety: wear loose clothes, shoes and socks, bring water, candy and first aid cards (write down the name, age, disease diagnosis, family contact number, hospital visits and rescue measures in case of accidents). Fully move all joints before exercise to avoid spraining joints. Do a good job in finishing activities after exercise, dry your sweat in time to avoid catching a cold.
If you don't have time, you can take a walk at school in the morning.