吃蔬菜才能控制血糖?专家这样说

in #cn3 years ago

对于糖尿病患者和血糖高的孕妇来说,日常饮食控制血糖非常重要,而作为一日三餐的重要组成——蔬菜,应该怎样吃才能控制血糖呢?

1.餐前先吃点蔬菜后

日本的一项研究发现,餐前先吃一碗蔬菜,晚点开始吃米饭,而且米饭配着菜吃,就能明显地压低血糖反应。

2.吃蔬菜要少盐少油

控制总热量、避免体脂率上升,是控血糖膳食的一个重要方面,因此在烹调蔬菜时一定要注意少油。

而盐过多则不仅难以控制食量,不利于控制糖尿病患者的心脑血管疾病并发症,而且最新研究报道还发现,高盐饮食可能不利于控制血糖,还会使肠道菌群紊乱。因此,想要控制血糖,在烹调蔬菜时还应注意少放盐。

3.这些蔬菜控糖效果好

知名营养专家范志红教授团队对5种常见蔬菜的控糖效果进行了对比研究,发现所有蔬菜都能起到压制血糖的作用,但效果差异比较大。

其中油菜(即深绿色蔬菜)压制血糖效果最好;其次是茄子(茄果蔬菜)和花菜(浅色花类蔬菜);豆角(豆荚类蔬菜)和冬瓜(瓜类蔬菜)与米饭相比,控糖效果差异不显著。

最后范志红教授给出了这样的蔬菜控糖方案:多做一些少油的蔬菜,特别是绿叶菜,或者把有油的蔬菜放在热水里涮去表面多余的油盐,然后先吃半碗菜,再配着蔬菜、鱼肉吃米饭,两三口菜一口饭。

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