碳水化合物与糖尿病
食物含有 碳水化合物 become glucose or blood sugar when digested, and controlling blood sugar is important if you have 糖尿病. Healthy eating is a key strategy to blood sugar control as well as timing, type and quantity of foods eaten.
Monitor your blood glucose levels and keep a written record to get a sense of how your body responds to specific foods.
Below, you will find tips on managing your consumption of 碳水化合物.
餐
- Eat three main meals each day. Time your meals based on your blood sugar, activity levels and medication. Establish an eating pattern that works for you.
- 不要不吃饭. Try to eat a consistent amount of 碳水化合物 and consistent portions.
- Eat a variety of foods from each food group for good nutrition.
饮料
- High carbohydrate liquids can quickly raise blood sugar levels. Strictly limit fruit juice and regular 苏打水.
- Diet drinks and other beverages with artificial sweeteners won't raise your blood sugar levels.
- 水果 juice is high in natural sugars. Eight ounces of natural fruit juice, 不加糖, has the same amount of sugar as 8 ounces of regular soda, 大约6茶匙糖. Eat fruit instead of drinking fruit juice.
乳制品
- Milk and yogurt have a natural sugar called lactose. Choose the healthier nonfat or low-fat versions.
- Cheese has a trace of carbohydrate but is high in fat. Choose reduced fat cheese, such as 2 percent fat, low-fat or nonfat cheese.
水果
- 水果 is naturally sweet so limit yourself to one serving of fruit at a time. 一份, 例如, is one small apple or orange; half of a large banana; or one cup of cubed melon.
- Choose fresh fruit, unsweetened frozen fruit or canned fruit packed in water or its own juice.
- Eat fruit, rather than drinking fruit juice.
淀粉
- Eat foods made of whole grains, 哪个更有营养, 比如面包, 糙米和菰米, 麦片,包括燕麦片, 小米, 意大利面, 藜麦和玉米饼.
- Limit highly refined grains, 它们的营养价值更低, such as white bread and white rice, 加工过的谷物.
- Try to eat the same amount of carbohydrate at each meal. Eating too much at one time can cause blood sugar levels to spike.
糖果
- Desserts tend to be high in 碳水化合物 and high in fat. 限制份量.
- Sources of liquid sugar include juices, 冰沙, 苏打水, sports drinks and sweetened coffees and teas. Liquid 碳水化合物 are rapidly absorbed into the blood stream and can raise blood sugar levels quickly. Small amounts of these beverages 五月 be tolerated when your glucose levels are under control and you plan on being active. Monitor your blood glucose to check your sugar tolerance.
其他技巧
- Discuss alcohol use with your health care provider. Alcohol can interfere with blood sugar control and should be used with caution. Don't drink alcohol on an empty stomach.
- Weight loss is recommended if you are overweight. Losing weight can help insulin better control your blood sugar.
- Exercise if you are physically able. 十大赌博平台排行榜 recommend at least 30 minutes of moderate 锻炼 a day, which can be split into two 15-minute sessions or three 10-minute sessions. If you're currently sedentary, start with five to 10 minutes of 锻炼 a day and increase your 锻炼 by five minutes each week.
- Walking outdoors is an excellent form of 锻炼. 在恶劣天气下, 寻找室内选择, 比如在购物中心散步, using an 锻炼 DVD or working out at a gym.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you 五月 have with your provider.