Want to try a low-sugar diet on the nursing line? Mastering the Five Principles The so-called three sources of nutrition refer to carbohydrate, fat and protein. We eat these things every day. A food usually contains not only one nutrient, but also carbohydrates, fats and protein in different proportions. The "sugar" next to the unary word is carbohydrate, and both sugar and starch belong to carbohydrate. Carbohydrates enter the gastrointestinal tract and are digested by the human body and then decomposed into glucose. Glucose enters the blood, and with the help of insulin, glucose can enter cells. Whether we want to walk, run, or just sit on the sofa and slide the mobile phone, we all need glucose as the energy source of the body. Unused glucose is converted into liver sugar and stored in liver and muscle; If it is too much, it will turn into fat. (Editor's recommendation: fatter than glucose! The culprit of obesity hidden in fruits is it) Nowadays people sometimes say that they want to have a ketogenic diet, sometimes they want to have low sugar, and sometimes they want to have high protein. They all change their weight by choosing the content of food. Today, let's see what we can do when we think of a "low sugar" diet. Let's talk about reducing sugar first: the sugar next to the word "rice" is a kind of sugar, which is a carbohydrate that we often eat in ng's diet. Sugary drinks and foods always become more attractive, but they are not good for health. Drinking drinks made of high fructose syrup or eating sweet candy will only make glucose flow into the blood quickly, which will affect the blood sugar level, easily increase insulin resistance and make people more prone to diabetes. When you want to eat less "sugar", you must start with eating less "sugar" and try to reduce the habit of eating candy, eating dessert cakes, drinking juice and drinking large cups of sugar. If this food has a product label, as long as the ingredients such as "sucrose, glucose, fructose, maltose, molasses, hydrolyzed starch, invert sugar, corn syrup, honey" are mentioned above, it means that sugar is added. Please be careful. Try to choose foods with sugar content less than 5g per100g. If100g contains more than 20g of sugar, it will be too much. Next, we usually buy drinks in beverage shops or eat in restaurants, and we can't see the food labels, so we should also learn to identify all kinds of sugary foods. The most common mine, you may think: "You can't eat sweet, just eat sour!" ! Sour drinks and sauces have low sugar content. "Wrong! When the taste is sour, a lot of sugar will be added to adjust the taste, so when you drink a cup of lemon black tea, although the taste is sour, the sugar in it will be higher than that in black tea. Sour plum juice, chutney, etc. In fact, it also contains a lot of sugar, so be sure to pay attention. Another key point of reducing sugar is not to drink fruit juice. People used to think that fruit juice was healthy, but it had less fiber than fruit, but added more sugar. Even if the sugar content in fruit juice decreases 100%, people will not feel full and eat more food. So, please don't drink juice! For more ways to reduce blood sugar, please see Seven Ways to Reduce Blood Sugar, so that your body can get used to the taste of sugar-free more and more, reduce your dependence and addiction to sugar from the heart, and let you keep moving forward on the healthy road. Want to try a low-sugar diet on the nursing line? Mastering the Five Principles The so-called three sources of nutrition refer to carbohydrate, fat and protein. We eat these things every day. A food usually contains not only one nutrient, but also carbohydrates, fats and protein in different proportions. The "sugar" next to the unary word is carbohydrate, and both sugar and starch belong to carbohydrate. Carbohydrates enter the gastrointestinal tract and are digested by the human body and then decomposed into glucose. Glucose enters the blood, and with the help of insulin, glucose can enter cells. Whether we want to walk, run, or just sit on the sofa and slide the mobile phone, we all need glucose as the energy source of the body. Unused glucose is converted into liver sugar and stored in liver and muscle; If it is too much, it will turn into fat. (Editor's recommendation: fatter than glucose! The culprit of obesity hidden in fruits is it) Nowadays people sometimes say that they want to have a ketogenic diet, sometimes they want to have low sugar, and sometimes they want to have high protein. They all change their weight by choosing the content of food. Today, let's see what we can do when we think of a "low sugar" diet. Let's talk about reducing sugar first: the sugar next to the word "rice" is a kind of sugar, which is a carbohydrate that we often eat in ng's diet. Sugary drinks and foods always become more attractive, but they are not good for health. Drinking drinks made of high fructose syrup or eating sweet candy will only make glucose flow into the blood quickly, which will affect the blood sugar level, easily increase insulin resistance and make people more prone to diabetes. When you want to eat less "sugar", you must start with eating less "sugar" and try to reduce the habit of eating candy, eating dessert cakes, drinking juice and drinking large cups of sugar. If this food has a product label, as long as the ingredients such as "sucrose, glucose, fructose, maltose, molasses, hydrolyzed starch, invert sugar, corn syrup, honey" are mentioned above, it means that sugar is added. Please be careful. Try to choose foods with sugar content less than 5g per100g. If100g contains more than 20g of sugar, it will be too much. Next, we usually buy drinks in beverage shops or eat in restaurants, and we can't see the food labels, so we should also learn to identify all kinds of sugary foods. The most common mine, you may think: "you can't eat sweet, just eat sour!" "! The sugar content of sour drinks and sauces is not high. "no! When the taste is sour, a lot of sugar will be added to adjust the taste, so when you drink a cup of lemon black tea, although the taste is sour, the sugar in it will be higher than that in black tea. Sour plum juice, chutney, etc. In fact, it also contains a lot of sugar, so be sure to pay attention. Another key point of reducing sugar is not to drink fruit juice. People used to think that fruit juice was healthy, but it had less fiber than fruit, but added more sugar. Even if the sugar content in fruit juice decreases 100%, people will not feel full and eat more food. So, please don't drink juice! For more ways to reduce blood sugar, please see Seven Ways to Reduce Blood Sugar, so that your body can get used to the taste of sugar-free more and more, reduce your dependence and addiction to sugar from the heart, and let you keep moving forward on the healthy road. Rethink the choice of staple food: "sugar" contains "sugar" and a lot of starch. In most civilizations, we take starch polysaccharide as the staple food. Some eat rice, some eat bread, some eat noodles and pasta. Therefore, we have been instilled with the concept that "white rice must be full" since childhood, and parents must look at the bowl of white rice buns in front of us. However, now we know that these staple foods usually belong to refined starch, with high carbohydrate content but low fiber content. They are quickly digested and converted into glucose in the body, which makes blood sugar rise rapidly, so they are not so ideal for health. Of course, this is not to tell people not to eat noodles and bread, but we can really make some adjustments in our choices. For example, you can choose brown rice instead of white rice. Brown rice is a whole grain with germ, endosperm and bran, which is an important source of vitamins and minerals in our body, and this is the staple food we should choose! Besides brown rice, purple rice, whole oat and barley seeds are also good sources of whole grains. Remember, don't eat too much fine starch staple foods such as white rice, white bread and white noodles, and eat whole grains instead. You can give up sugar, but don't give up sugar completely. You should still eat whole grain carbohydrates, but eat less refined starch. At first, it was very difficult to change from eating white rice to eating brown rice. After all, this is a habit that everyone has been educated since childhood and has been maintained for decades. There can be a transition period to get used to brown rice. For example, it is the first step to buy packaged rice "20% brown rice and 80% polished rice" in the market to cook. Then you can buy a bag of white rice and a bag of brown rice at a time, and a cup of white rice and a cup of brown rice when you want to cook, so as to achieve the goal of 50-50 split. Then gradually increase the proportion of brown rice. (Editor's recommendation: NASA space meal designation! Super food is eaten as a meal, and high protein controls blood sugar. At present, there are very few shops offering brown rice in the choice of eating out. It is suggested that lunch shops, buffets and other shops can consider providing brown rice so that more diners can eat healthily. Eating more low-starch vegetables contains a lot of vitamins and minerals, which is an important source of natural antioxidants for human body. Strictly speaking, vegetables contain a lot of fiber, and fiber is also polysaccharide, but why eat more of this "sugar"? Because fiber is a kind of polysaccharide that is difficult for human body to digest, we will not increase any calories in the body after eating it, nor will it affect the fluctuation of blood sugar. If dietary fiber is enough, it can maintain intestinal health, reduce constipation, and some fibers can also reduce cholesterol in the body. Generally speaking, a high-fiber diet can reduce the risk of type 2 diabetes, cardiovascular disease and intestinal cancer. Also, with more fiber, food has a sense of weight and makes people feel full. When we choose a low-sugar diet, we must eat enough low-starch vegetables. Plants with high starch content are usually rhizomes, such as carrots, sweet potatoes, potatoes, corn, beets and so on. And there is more starch. If you want to eat sweet potatoes or potatoes, remember to count them as staple food. So which low-starch vegetables should be eaten more? Broccoli (broccoli), spinach, cabbage, asparagus, mushrooms, lettuce, etc., everyone often eats! Increasing Quality protein If you want to reduce sugar and lose weight, it is very important to increase quality protein per meal. When we get enough protein, our bodies will feel fuller and less eager for snacks. We can lose weight while maintaining muscle mass. Fish, chicken, milk, eggs, sugar-free yogurt, beans and other foods are all good choices for protein. Remember to add at least one meal. For example, for breakfast, many people are used to eating a loaf of bread. In fact, there is no protein at all. It is just a delicate combination of starch and sugar, which can quickly raise sugar, but it is easy for people to eat bread at eight o'clock and get hungry at ten o'clock. Therefore, we can consider changing to an egg-based breakfast, scrambled eggs, steamed eggs and tea eggs, or changing to a chicken breast salad, and eating bananas with sugar-free yogurt are all better choices than bread. (Editor's recommendation: National Taiwan University Medicine teaches you: How to make 100% protein absorbed by the body? ) prepare snacks if you are really hungry, will you find a pack of biscuits to eat? But these packaged biscuits, potato chips and snacks are also taboo for low-sugar diet, because the ingredients are nothing more than refined starch, flour and sugar, and the whole is a combination of high carbohydrates. However, people are suddenly hungry. What can they choose to solve hunger at this time? Appropriate amounts of almonds, cashews, Hawaiian beans and peanuts can all be good choices. But please remember, please choose the fragrance-free version, and don't choose the version with salt or sugar, which will increase the burden on your body. Take one or two tablets at a time, chew slowly in your mouth and feel the taste and aroma of nuts. Don't remove one at a time. Eggs can be used as breakfast or as snacks. Tea eggs are sold in supermarkets now, which is convenient to obtain. An egg has less carbohydrates, but 6 grams of protein, which makes people feel more full. The content of the three meals we eat every day is related to how we choose food. Choosing the right food will reduce our physical burden and be more conducive to our health. Mastering the five principles of low-sugar diet, even if you can't change your old eating habits in one day, starting from these directions will be of great benefit to your health. In addition, the eating habits of family and friends will also affect each other. If you want to cut down on sugar, you should share this information with your friends and family, so that everyone can know how to choose the right food in order to keep the good habit of cutting down on sugar. This article was reprinted by "Caring Online"/Original source: Want to try a low-sugar diet? Mastering five principles About the author: The nursing line is a team of medical staff, edited by doctors, inviting specialists to provide you with high-quality, empirical and world-class health information. Care Online is also a medical portal. If you register as a member for free, you can easily find clinics and pharmacies, complete online registration and make an appointment to take medicine. It is the best nursing platform for the mobile generation.