Autumn and winter season because of the cold weather, energy consumption, easy to produce hunger, want to eat more food, to resist the cold.
Qiu Dong season also is the high occurrence period of respiratory tract infection, must want to strengthen nutrition, enhance oneself immunity ability, resist the attack of virus.
For all diabetic patients, it is really necessary to think about how to eat well and how to control the effect on blood sugar.
Xiao Xing on the sugar for you to make a week seven recipes, sugar friends for your reference.
Monday
Morning: 1 bowl of red bean porridge (red beans, rice 25g each), 1 boiled egg, cucumber, carrot and peanut small vegetables 1 dish, 1 cup of milk
Extra meal: 1 kiwi (100g)
Medium: 1 bowl of buckwheat oats and rice (100g), stewed white gourd with dried shrimp, lean shredded pork with green pepper
Extra meal: 1 lobe of grapefruit
Evening: 1 multigrain steamed bread (100g), dried celery and tomato soup
Tuesday
Morning: 1 bowl of brown rice porridge with egg flower and lean meat (brown rice 25g), half of steamed bread (25g), 1 cup of soybean milk, seaweed salad
Extra meal: 1 pear
Medium: 1 bowl of black bean and black rice (100g), steamed hairtail fish, eggplant with garlic paste
Extra meal: 1 small handful of pine nuts
Evening: 1 bowl of leftover multigrain rice (100g), chicken breast with pea and egg soup with nori
Wednesday
Morning: 1 bowl of soba noodles with vegetables (50g noodles, you can add different vegetables you like, plus one egg)
Extra meal: 1 cup sugar-free yogurt
Medium :1 bowl of sorghum purple potato rice (100g, braised rice, purple potato and rice ratio is approximately 1:1:1), stir-fried shrimps with celery, stir-fried asparagus lettuce with agaric carrots
Extra meal: 1 grapefruit, 5 grapes
Evening: 10 leek egg steamed dumplings (thin skin and large filling), smashed cucumber 1 dish
Thursday
Morning: 1 bowl of vegetable porridge (rice 25g, celery, Chinese cabbage, coriander, etc.), 1 small boiled corn, a few laba garlic side dishes
Extra serving: 1 plum
Medium: A bowl of corn and soybean rice (100g), steamed sea bass and stir-fried asparagus lettuce
Extra meal: 1 pear
Evening: 1 bowl of multigrain rice (100g) left over at noon, garlic baby vegetables, scrambled eggs with tomatoes
Friday
Morning: 1 multi-grain steamed bread (50g), 1 bowl of egg drop soup, 1 small dish of cold purple cabbage
Extra meal: 1 cup unsweetened yogurt, half a banana
In: two shepherd’s purse stuffed bun (filling is vegetarian, can match according to their own taste, thin filling), carrots fried beef, steamed yellow croaker
Extra meal: half a banana
Evening: 2 steamed buns, shredded radish salad, white gourd soup at noon
Saturday
Morning: 1 multi-grain pancake (specific cooking method you can search, you can add a variety of your favorite vegetables), 1 cup of soybean milk
Extra meal: 10 grapes (about 100g)
Medium: 1 bowl egg fried rice (cucumber, carrot, onion can be put in, vegetable rice all have), winter melon stewed ribs (eat some good on the weekend), bean sprouts fried leek
Extra meal: about 10 raw peanut kernels
Evening: 1 multi-grain steamed bread (can be made with the noodles left over in the morning), tomato Longli fish soup, garlic kelp
Sunday
Early: 1 bowl of fresh meat small wonton, 1 small dish of cucumber with garlic
Extra serving: 1 orange
Medium: 1 bowl of oat barley rice (100g), Cabbage white clams, oyster mushroom green pepper stir-fried chicken breast (you can add other vegetables you like)
Extra meal: 1 cup unsweetened yogurt
Evening: 1 bowl of oat highland barley rice (100g), garlic and rape, garlic and eggplant
Just to give you a brief explanation of the recipe why do we do this
First, determine your daily energy intake.
As shown in the figure below, the daily energy requirements of sugar lovers are different for different physical activities and different body types.
Take the normal body type of light physical activity.
A 70kg sugar lover needs 35kcal/kg*70, or 2450kcal per day. The energy of 2450kCal accounts for 25%, 40% and 35% respectively in the morning, middle and evening, that is, 612.5kCal is needed in the morning, 980kcal at noon and 735kcal at night.
A serving of food is calculated by providing 90kcal of energy, and the different foods are grouped roughly.
- One serving (25g) of staple food can provide 90kcal of energy for the human body.
- One serving of vegetables (500g) provides 90kcal of energy to the human body.
- One serving of meat (20g), fish (80g) and eggs (1g) can provide 90kcal energy for human body.
- One serving of fruit (200g) provides 90kcal of energy.
- One serving of milk (160g) provides 90kcal of energy to the body.
- One serving (10g) provides 90kCal of energy to the human body.
Breakfast is 612.5 divided by 90 is equal to about 7 servings. Similarly, lunch is about 11 servings and dinner is about 8 servings.
In order to prevent sugar lovers from eating too much food in a short time, which may lead to a sharp rise of blood sugar, extra meals in the morning and afternoon can be set up, which can not only replenish energy in a timely manner, but also make blood sugar more stable.
As to what kind of food, what kind of fish and what kind of meat you eat, you can adjust them according to your preferences.
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