With the improvement of living standards, China's growing obesity, diabetes and this was the "rich man's disease" incidence rising rapidly. 2013 published in the Journal of the American Medical Association statistics show that China's diabetes prevalence rate has exceeded the United States, China has 11.6% of adults have diabetes, nearly 114 million, the total number of people with diabetes worldwide 1 / 3. This is a staggering figure. This means that almost everyone around will have diabetes.
Because diabetes is common, but also because of its harm people more or less know some common sense diabetes, such as polydipsia and polyuria food wasting little more than three symptoms, such as the control diet was carbohydrate intake, etc. .
Among them, "people with diabetes can not eat fruit," said a widespread, because the surface seems very reasonable: more fruit is sweet, high sugar, diabetes, the most critical thing is to control sugar intake, so of course, can not eat the fruit.
"People with diabetes eat the fruit," Is this right?
We all know that the fruit of our body is very useful. A study in 2014 confirmed that the average adult eat 200 grams of fruit a day, can reduce the risk of stroke by 32%, while the same amount of vegetables can only be reduced by 11%. In addition, the fruit can reduce heart disease, hypertension, multiple incidence risk of cancer. Therefore, to develop the habit of eating fruit is very important.
The reason why fruit so beneficial is because the fruit contains a lot of vitamins, minerals, and fiber-rich foods.
However, most of the fruit is sweet. Diabetic people really eat?
Fruit sweetness mainly from carbohydrates it contains. The excessive intake of carbohydrate is converted into glucose, increased burden on the pancreas, the deterioration of the disease, so proper control intake is very important.
The key is how much to eat, rather than eat. Total daily eat carbohydrates the most important, rather than the source, from the fruit or rice as long as the total amount of carbohydrates the same, are the same. As long as the total daily intake of carbohydrates the same, out of other alternative sources of fruits, such as rice, is also encouraged to eat food.
That kind of fruit to eat it?
All fresh fruits are also the best. If it is processed fruits, such as frozen, dried, fruit juice, as long as no additional sugar, but also you can eat. But we have to calculate carbohydrate content of fruits, be aware of.
Calculation fruit sugar, is a very important indicator called the glycemic index. This means that each food carbohydrates into glucose speed. Each fruit glycemic index is not the same, so when eating is not the same calculation. Glycemic index below 50 is considered low. Most fruits have a low glycemic index categories, because most fruits contain large amounts of fructose and dietary fiber, such as apples are 38, 25 grapefruit, oranges 48, 22 strawberries. Cantaloupe, pineapple belongs to moderate glycemic index fruit. With moderate glycemic index as well as dried fruit, such as dried dates, raisins and the like.
Diabetes carbohydrates per meal eat the recommended amount is 15 grams. The fruit eat carbohydrates, you need other foods to lose, that is, if you eat 15 grams of fruit carbohydrates, requires a corresponding reduction in the intake of rice and flour.
15 g carbohydrate is what concept?
A piece of fruit, half a cup of dried fruit or a small to contain about 15 grams of carbohydrates. This cup is commonly used in the nutrition unit, which is about equal to 250 ml cup. If you eat cantaloupe, 3/4 cup of the best to eat every amount. It is best to drink fruit juice 1 / 3-1 / 2 cup capacity. In particular, dry fruits, because the volume is small and air-dried, but diminished sugar, require special attention, about two small tablespoons of dried fruit, such as raisins, reached 15 g a.
So, if you eat a low glycemic index fruit, you can eat a little. If it is high glycemic index fruit, we should eat less. The total amount of carbohydrates is most important.
The following give some common fruits as an example.
The amount of these fruits is approximately equal to 15 grams of carbohydrate:
1. half a medium sized banana.
2. cup (about 80 grams) of mango.
3.1.25 cup (about 190 grams) of watermelon.
4.1.25 cup (about 180 grams) of strawberries.
5.3 / 4 cup (about 120 g) pineapple.
As long as the control of fruit intake in a reasonable range, while subtracting the same amount of carbohydrates in other foods, people with diabetes can not only eat fruit, but also encouraged to eat fruit, because the benefits of the fruit is too much.
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