🥗 Standardized practical guide for diabetic patients to maintain sugar-stabilizing home cooking
After suffering from diabetes, eating has become the top priority in the family.
Don’t worry, by following this set of scientific home-cooking standards, you can steadily control sugar while enjoying delicious food.
Transform complex nutritional knowledge into steps that can be directly performed in the kitchen, so that you and your family can eat healthily and with peace of mind.
🍚The first meal: the golden rule of sugar control staple food-standardized method of multigrain rice
If you eat the right staple food, your blood sugar will be stabilized by half.
The key is to swap out white rice flour for whole grains .
It is recommended that you try the classic three-color multigrain rice .
Ingredients to prepare: 50 grams of oats, 30 grams of brown rice, 20 grams of rice (this is enough for an adult male to eat for one meal. If a woman eats it, it can be reduced to 80 grams in total).
The operation process is to mix all the rice and only need to wash it once to avoid excessive rubbing and loss of nutrients.
Soak in cold water for 2 hours. This step is the key to ensuring a soft and waxy texture.
Add water in a ratio of about 1:1.5, put it into the rice cooker, and cook it using the "multigrain rice" mode.
Don't rush to open the lid after cooking, let it simmer for 15 minutes for a better taste.
Here are some tips for newbies to avoid pitfalls: don’t just use polished rice just for the sake of simplicity, and don’t only eat a small bite of staple food at a meal. This will lead to energy deficiency and starvation ketosis.
Characteristics of the flavor of the finished product are that the rice grains are plump, have the aroma unique to oats and brown rice, and are chewy in the mouth.
Nutritional adaptation statement: This staple food is rich in dietary fiber, and its glycemic index is much lower than that of white rice, which can effectively slow down the rise in blood sugar after a meal.
🥦Second meal: A classic combination of high-fiber vegetables - stir-fried chicken breast with garlic and broccoli
This dish is a perfect blend of dietary fiber and high-quality protein. It is an ideal choice for a sugar-controlled lunch. I don’t just say it casually, it’s true.
The quantitative list of ingredients is as follows: 200 grams of broccoli, 100 grams of chicken breast, three to four garlic cloves, 5 grams of olive oil, and a little salt and light soy sauce.
The step-by-step operation process is as follows: first, cut the chicken breast into slices, then use a small amount of light soy sauce and starch to marinate for 10 minutes, which can make the meat more tender.
Cut broccoli into small florets, soak in salt water for 10 minutes and wash.
Add a few drops of oil to a hot pot of boiling water, blanch the broccoli for one to two minutes, then take it out and rinse it with cold water. This operation can keep the broccoli green in appearance and crispy in texture.
Heat oil in a pan, add minced garlic and sauté until fragrant, add chicken breast slices and stir-fry until color changes.
Finally, add the blanched broccoli, stir-fry quickly, season with salt and serve.
The key point of cooking is that when broccoli is blanched, the time should not be too long, otherwise it will lead to the loss of nutrients and the taste will become soft.
Regarding taste adjustment techniques, if you prefer a richer taste, you can add a few slices of black fungus or carrot slices, and then blanch them together.
Tips for newbies to avoid pitfalls: Chicken breast is easy to fry, so be sure to fry it quickly over medium heat until it changes color and is cooked.
Flavor characteristics of the finished product: crisp broccoli, tender chicken breast, rich garlic flavor, light and refreshing.
The nutrition adaptation of this dish is explained as follows: It is a very typical dish with low calorie, high fiber and high protein characteristics. This dish can increase the satiety effect and has almost no impact on blood sugar.
🥣Meal 3: A high-quality, low-glycemic snack - sugar-free Greek yogurt with berries
It’s easy to get hungry between meals, so it’s important to choose the right snack.
Recommend this nutritious snack with low glycemic index .
Prepare the ingredients: There are two options, one is 100 grams of homemade sugar-free Greek yogurt (Greek yogurt has a thick texture and high protein content), the other is 100 grams of commercially available sugar-free Greek yogurt (Greek yogurt has a thick texture and high protein content), and 50 grams of fresh or frozen blueberries, strawberries, etc. are also used as berries.
Step-by-step procedure : Pour Greek yogurt into a bowl.
Wash the berries, slice the strawberries, and spread them on the yogurt together with the blueberries.
If you think it's not sweet enough, you can add a little sugar substitute (such as erythritol) to taste.
The key point when cooking is to check the ingredient list when choosing yogurt. Choose one with "raw milk" and "fermented bacteria" as the main ingredients and with a low carbohydrate content. You should also avoid all kinds of "flavored yogurt" and "fruity yogurt" because they often add a lot of sugar.
The trick is to adjust the taste: sprinkle with some chopped nuts, such as walnuts and almonds, about 5 grams, which can add high-quality fat and crispy texture.
Here is a tip for novices to avoid stepping into the trap: Even for low-sugar fruits, the consumption needs to be controlled. Berries belong to the category of fruits with relatively low sugar content. However, the total amount per day should not exceed 200 grams.
The flavor characteristics of the finished product: the yogurt is mellow and sour, the berries are sweet and sour and juicy, and the taste is rich in layers.
The nutritional combination of protein with a small amount of healthy fats and low-sugar fruits shows that it can provide energy smoothly and is used to avoid violent fluctuations in blood sugar.
🐟Meal 4: Healthy cooking with high-quality protein - steamed seabass with seasonal vegetables
Dinner must be nutritious but not burdensome, and steamed vegetables are the first choice.
A list of ingredients is clearly given: there is one seabass, which weighs between 300 and 400 grams, 50 grams of soft tofu, an appropriate amount of ginger slices and scallions, 15 ml of steamed fish soy sauce, and 5 grams of olive oil.
The step-by-step operation process is as follows: the sea bass is cleaned, several slits are made on both sides of the fish body, ginger slices are stuffed into them, and some green onions and ginger are also stuffed into the belly of the fish.
Spread a few slices of ginger and scallions on the bottom of the plate, place the seabass, and place a few pieces of soft tofu next to it.
After the water in the steamer is boiling, place the fish plate in and continue steaming over high heat for 8 to 10 minutes (the specific time will depend on the size of the fish). Then turn off the fire and steam for 2 minutes.
Take out the steamed soup from the plate and pour it out (this step is very important, as it can remove the fishy smell). After finishing the treatment, pour the steamed fish with soy sauce, and then put the newly cut green onions on top and spread it out.
Heat olive oil in another pan and pour evenly over the green onions to bring out the aroma.
For cooking, the key point is that when steaming fish, the time must be accurately controlled. If it is too long, the fish will become old. The step of pouring hot oil is the finishing touch, it can instantly enhance the flavor of the dish.
Beginners should pay attention to pit avoidance tips and place onions and ginger on the bottom of the plate. This will help the lower part of the fish body to be heated evenly, preventing the situation where one side is already cooked while the other side is still undercooked.
Flavor characteristics of the finished product: the fish is tender and authentic, and the tofu absorbs the deliciousness of the fish soup.
Nutritional adaptation is explained as follows. Fish meat can provide high-quality protein, and tofu can supplement plant-based protein. Tofu itself is also a low-glycemic food. Overall, it is extremely healthy and meets the requirements for high-quality protein intake.
🥜Meal 5: Clever integration of healthy fats - spinach mixed with chopped nuts
Salads are a great way to increase your vegetable intake and add healthy fats .
Prepare 250 grams of spinach as ingredients, prepare about 3 to 4 peeled walnut kernels or 10 grams of almonds in total as ingredients, prepare a little minced garlic as ingredients, prepare a little light soy sauce as ingredients, prepare a little balsamic vinegar as ingredients, prepare a little salt as ingredients, and prepare 2 to 3 grams of sesame oil as ingredients.
Step-by-step process : Wash the spinach and cut into sections.
Turn on the stove, bring a pot of water to a boil, add a small amount of salt and a small amount of oil, blanch the spinach in the pot for 1 minute, then remove the spinach, immediately put it into cool boiled water to cool, and then squeeze out the water from the spinach.
This removes the oxalic acid from the spinach and keeps it green.
Put the walnut kernels into a plastic bag and crush them with a rolling pin.
Take a small bowl and mix minced garlic, light soy sauce, balsamic vinegar and a little salt to make a sauce.
Place the spinach on a plate, pour the sauce on top, sprinkle with chopped walnuts, and finally drizzle with sesame oil and stir evenly.
The key point when cooking is that the spinach must be squeezed out of the water. Otherwise, if you don't do this, it will appear watery after stirring evenly, which will affect the taste.
The aroma is released more easily after the nuts are crushed.
Tips for adjusting the taste: If you like spicy food, you can add some spicy millet rings.
A tip for novices to avoid pitfalls is that although nuts are good, their calories are relatively high, so you must control the amount, just a small handful a day.
Finished product flavor characteristics: refreshing spinach, crispy nuts, rich taste, and long aftertaste.
The description of the nutrition of this dish is as follows: this dish is made through a specific process, and the pH value of unsaturated fats with beneficial properties is provided through nuts, which greatly contributes to improving the condition called insulin sensitivity. There are factors that play such important benefits.
At the same time, rich dietary fiber can also delay the absorption of sugar after meals.
Once you have mastered these specific and clear dishes and mastered these precise quantification standards, it will be easier to scientifically control sugar in your daily diet.
Remember, eat according to the rules, eat five to six meals a day, eat until you are seven to eight minutes full at each meal, and do moderate exercise at the same time. You must also monitor blood sugar regularly and make fine adjustments to the type and portion of food based on blood sugar values.
If you have complications such as kidney disease , be sure to adjust your protein intake under the guidance of your doctor.
From now on, let’s turn our kitchen into a healthy gas station!
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