Eat fruit well and help prevent diabetes!
Do you like fruit?
If you love, congratulations, it is a step away from diabetes!
Eating fruit can reduce the risk of diabetes. Recently, the internationally renowned medical journal PLOS Medicine published an age of 35 based on 10 provinces (5 cities and 5 rural areas) in China.
The latest study of more than 500,000 people at 74 years old.
The study found that people who eat more fruits have a 12% lower risk of developing diabetes than those who do not eat fruit or eat very little fruit!
Preliminary studies have also shown that the daily reduction of complications of supplementing 200 grams of fresh fruit is reduced by 17%, the risk of diabetic macrovascular complications (such as stroke, preventive heart disease, etc.) is reduced by 13%, and diabetic small blood vessel complications (such as diabetic nephropathy, diabetes)The risk of eye disease, diabetic foot, etc. is reduced by 28%.
In other words, even if you have already diagnosed diabetes, you can benefit from eating fruit!
How do ordinary people eat fruit?
The “Chinese Residents’ Guide (2016 Edition)” recommends that normal adults eat 200 per person per day.
350 grams of fruit, which is 4?
7 two; a family of three, should buy 4 in a week?
5 of the fruit, replaced by our familiar unit is 8?
How to ensure that you eat enough fruit?
It is recommended to use the fruit as part of the plate and arrange it for three meals a day. Considering some of the three meals, several cherries or cut into several apples, kiwis can be placed on the table.
If you have people who can’t think of eating fruits at home, you can also help them. Put a fixed fruit plate in the house, cut some fruits first, and take advantage of the time between meals. It is also very desirable.
Office workers can also bring their own fruit boxes. They can hold some fruits that are easy to carry every day. When you can’t think of eating, you can even remind yourself with an alarm. It is a very practical method.
How do sugar friends eat fruit?
Diabetes people often have two extremes for fruits. One type of people especially like to eat fruits. They do not pay attention to controlling diet after diagnosis of diabetes. In addition, improper selection of fruit types and poor blood sugar control; there is also a group of people who think that some fruits are too sweet.I didn’t dare to eat at all.
In fact, people with diabetes must be able to eat fruit, including the food content required by other internal diabetes guides, and fruit is essential in the diet of sugar, as long as the amount of food is controlled.
The condition of the disease is stable and controlled. The fasting blood sugar is controlled below 7 millimoles, and the blood glucose is below 10 millimoles/liter two hours after the meal. Hyperglycemia or hypoglycemia is not common, and some low-sugar fruits can be eaten properly.
The disease control constant, when the blood glucose exceeds 10 millimolar, it is necessary to eat less fruit, but also pay attention to blood sugar changes.
See the type of fruit for fruit selection, according to the glycemic index, such as watermelon is a high GI food (glycemic index above 75), bananas belong to the middle GI food (glycemic index in 55?
Between 75), only suitable for a small amount of tasting.
If you want to use fruit as a meal, preference is given to low-GI foods (with a glycemic index below 55), such as apples, kiwis, papayas, and strawberries.
There are many kinds of fruits, and you can search online if you are not sure.
Look at the time of eating, you can’t eat fruit immediately after eating, but should eat between meals.
It is usually from 9:00 am to 10:00 pm, from 3:00 pm to 4:00 pm, or around 9 pm.
As a meal, it not only satisfies the appetite, but also buffers the sense of drought, prevents the occurrence of hypoglycemia, and keeps blood sugar from fluctuating greatly.
The control of total blood sugar is mainly due to the limitation of total transfer. Therefore, sugar friends should not forget to transfer the transfer of fruit into the transfer of transfer, and can also exchange aliquots with other types of food.
For example, if you eat an apple today, you need to reduce the staple food by 25 grams (about 1/3?
1/4 hoes), don’t cause excessive conversions due to eating fruits.
For people with diabetes, it is recommended not to exceed 200 grams per day (about one fist size).
However, once the blood sugar level becomes higher, the sugar friend should reduce the amount of fruit consumed, and first stabilize the blood sugar level.
In order to better control blood sugar, it is recommended that sugar friends quantify the fruit under the guidance of a doctor.
According to a survey, the daily intake of Chinese fruit is far more than 200 per day.
The recommended standard of 350 grams is only 40.
See what you are waiting for in these authoritative studies, and hurry to buy some fruit and eat it!