控糖很重要, 但犧牲太多的美味也是人生無趣和難以堅持. 參考以下的兩個西式食譜, 改良一下我們自己的中國餐和吃的份量, 既適合中國胃又能安穩地控住血糖.
1. The DASH Diet
The DASH Diet is best known for keeping high blood pressure in check, the DASH (Dietary Approaches to Stop Hypertension) diet is also an excellent choice for people with diabetes .
"It's a plant-focused diet that's rich in fruit, vegetables, nuts, and legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and heart-healthy fats," says Sonya Angelone, RD, a consulting nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "It's easy to follow, healthy for the whole family, and great for weight loss."
點擊這裏看更多的DASH食物選擇: the DASH diet
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2. The Mediterranean Diet
Lots of fresh, seasonal food, plenty of produce, heart-healthy olive oil, and a little wine make the Mediterranean Diet an enjoyable choice for people with diabetes, says Constance Brown-Riggs, RD, a certified diabetes educator and author of The African American Guide to Living Well With Diabetes.
點擊這裏看更多的Mediterranean 食物選擇: Mediterranean diet
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