Introduction
Cheng Hanyu provides 10 good foods for sugar control to help improve insulin sensitivity and reduce blood sugar spikes. At the same time, he designs simple and quick meals for breakfast, lunch, and dinner to help prevent diabetes in the upper body.
1.Nuts
Nutritional effects: Magnesium and monounsaturated fatty acids can reduce fasting blood sugar, triglycerides, blood pressure, and bodyweight of diabetic patients, and increase high-density lipoprotein cholesterol.
Suggested amount: 30 grams per day.
Cuisine: Breakfast-fruit yogurt.
Ingredients: 150ml sugar-free yogurt, 5 cashews, 3 macadamia beans, 50g of berries or other fruits
Method: Sugar-free yogurt sprinkle with cashew nuts, macadamia beans, raisins, and fruits.
2.Garlic
Nutritional effects: organosulfur compounds, quercetin, and flavonoids can lower blood sugar and blood lipids, improve fasting blood sugar, triglycerides, and low-density lipoprotein cholesterol, and enhance the effects of glucose transporter and insulin.
Recommended amount: 2 tablets per day.
Cuisine: Breakfast-Garlic Cheese Sandwich Ingredients: 1 slice of toast, 1 tablespoon of Reidard cheese, 1 spinach, 6 garlic, an appropriate amount of olive oil, an appropriate amount of black pepper, and the appropriate amount of salt.
practice:
*Put olive oil into the pot, add garlic and spinach, stir fry, add salt and black pepper.
*Toast is grilled until golden.
*Cut the toast in half, put cheese, spinach, and garlic on one slice, and cover with the other slice of toast.
3.Ginseng
Nutritional effects: Triterpene saponins can increase fasting serum insulin and insulin sensitivity, reduce fasting blood sugar, increase glucose metabolism, and reduce insulin resistance.
Recommended amount: eat as an ingredient.
Cuisine: Breakfast-Ginseng Yam Chicken Soup
Ingredients: 200g Japanese yam peeled and cut into pieces, 1 chicken leg, 5 red dates, 2 ginger slices, an appropriate amount of ginseng, salt, and water.
practice:
* Boil the pot with boiling water, blanch the chicken thighs to remove the blood, remove and rinse with cold water, rinse and set aside.
* Put cold water, chicken thigh, ginger, red dates, ginseng silk, yam in the pot, cover, and simmer for 30 minutes.
*Add salt to taste.
4.Salmon
Nutritional effects: Omega-3 fatty acids, EPA, DHA, can improve glucose tolerance, high-density lipoprotein cholesterol, reduce triglycerides, and prevent diabetes.
Recommended amount: 70 grams per day.
Cuisine: Lunch-Salmon Skewers with Avocado
Ingredients: 200g skinless salmon steak, 1 tablespoon of olive oil, 20 ml of lemon juice, 3 ml of honey, an appropriate amount of salt, an appropriate amount of pepper, 1 tablespoon of black sesame seeds.
practice:
*Cut the salmon into strips lengthwise.
*To make the marinade, put olive oil, lemon juice, and honey in a bowl, add salt and pepper, and stir well.
*Put the salmon in the marinade and let stand.
*Skewer salmon with bamboo skewers and sprinkle with sesame seeds.
*Put the flat-bottomed frying pan on the gas stove, heat it over high heat, and add the salmon skewers. Fry for 3 minutes on each side, then take out to finish, can be served with avocado dipping sauce.
Dipping sauce ingredients: about 140g half avocado, 8ml fresh lemon juice, 1 garlic, an appropriate amount of chili powder, an appropriate amount of salt, an appropriate amount of black pepper.
Dipping sauce method:
*Take out the avocado and cut it into pieces.
*Put the avocado cubes and other ingredients into the blender and beat until smooth.
5.Cauliflower.
Nutritional ingredients: Sulforaphane, enhance the total antioxidant capacity of serum insulin and insulin resistance, and reduce triglycerides, reduce lipid peroxidation, and prevent diabetes and vascular complications.
Recommended amount: 150 grams per day.
Cuisine: Lunch-Roasted Cauliflower.
Ingredients: 150g cauliflower, salt, olive oil, black pepper.
practice:
*Preheat the oven to 200°C.
*The cauliflower is washed and cut into small stalks and drained completely.
*Put the cauliflower on the baking tray without overlapping each other, evenly drizzle a little olive oil, sprinkle some salt and black pepper, and bake in the oven for 20-25 minutes. The surface of the cauliflower has slightly caramelized brown grill marks.
6.Soy
Nutritional effects: α-linoleic acid (ALA) can enhance pancreatic cell division, promote insulin secretion, while maintaining serum insulin stability, preventing diabetes and vascular complications.
Suggested amount: half a box to 1 box of tofu per day.
Cuisine: Dinner-Tofu Sesame Soup
Ingredients: half a box of tofu, appropriate amount of shallots, 15g white sesame seeds, appropriate amount of salt and black pepper, 500ml of chicken stock.
practice:
*The tofu, white sesame, and chicken stock are boiled and put into a conditioning machine to beat.
*Add salt, shallots, and black pepper to finish.
7.Mountain bitter gourd
Nutritional effect: Pumpkin triterpenes, Momordica charantia, and other polypeptide-p, increase insulin sensitivity, inhibit α-glucose activity, reduce fasting blood sugar, and 2 hours postprandial blood sugar in patients with type 2 diabetes, and lower total cholesterol, prevent retinopathy and Complications of myocardial infarction.
Suggested amount: 1 per week.
Cuisine: Dinner-Okinawa Mountain Bitter Gourd
Ingredients: 1 bitter gourd, 1 egg, 100 grams of thinly sliced pork, 1.5 tablespoons of soy sauce, an appropriate amount of rice wine, appropriate sugar
Quantity, proper amount of bonito flakes, a little salt, and proper amount of olive oil.
practice:
*Wash the melon, cut in half and remove the seeds, scrape the white part with a spoon, and cut into slices of about 0.3cm.
*Boil a pot of boiling water and add bitter gourd, pick up for about 1 minute, and set aside.
*Fry sliced pork with oil in a hot pan.
*Put in the bitter gourd and seasoning and stir well.
*Pour the egg mixture, mix well and add the bonito flakes.
8.Cinnamon
Nutritional effects: Cinnamaldehyde, proanthocyanidins, increase glucose uptake and insulin secretion, reduce fasting blood sugar, glycosylated hemoglobin, triglycerides, low-density lipoprotein cholesterol, and total cholesterol.
Suggested amount: Use as a spice.
Cuisine: Dinner-Banana Oatmeal Cinnamon Soup.
Ingredients: half banana root, 1/3 cup oatmeal, 5 grams raisins, 500ml milk, a little cinnamon powder, and salt.
practice:
*Oatmeal granules are steamed and reserved.
* Peel and cut bananas into a pot with milk oats.
*Add raisins, cinnamon, and salt to taste.
9.Olive oil
Nutritional effect: monounsaturated fatty acids can reduce fasting blood sugar, triglycerides, blood pressure, and bodyweight of diabetic patients, and increase high-density lipoprotein cholesterol.
Suggested amount: 20-50 grams per day as cooking oil.
10.Ginger
Nutritional effects: ginger oil, ginger alcohol, gingerol, increase insulin release and secretion, reduce blood sugar and glycated hemoglobin HbA1c and insulin resistance, improve total antioxidant capacity, and reduce triglycerides and low-density lipoprotein cholesterol.
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