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Diabetes prevention low GI food becomes trump card
It is well known that dietary fiber plays a significant role in the prevention of diabetes. According to a report in Japan's Modern Daily on January 22, studies have shown that "eating whole grains has a significant effect on reducing the risk of diabetes."
At the World Diabetes Conference held in December 2013, a Japanese research team delivered a speech entitled "A daily intake of 10 grams reduces the risk of developing the disease by 30%." On the other hand, studies have shown that although they are food fiber, the intake of vegetables, fruits and legumes increases the risk of disease, which seems to indicate that the relationship between fiber intake and disease probability is quite small.
In addition, research reports in the United States show that people who consume less than 2.5 grams of grain fiber on the 1st have more than twice the risk of developing the disease than those who ingest no less than 5.8 grams on the 1st. " . A similar study reported that "people who ate more than 8.1 grams of grain fiber a day reduced the risk of diabetes by as much as 30 percent compared with those who ate less than 3.2 grams a day."
Dietary fiber can be divided into two types: water-soluble and insoluble. Water-soluble dietary fiber mostly exists in taro, algae, fruit and so on. Pectin in water-soluble dietary fiber can prolong the residence time of diet in the intestine and reduce the absorption rate of glucose, and the blood glucose value will not rise sharply after diet. it is beneficial to the improvement of diabetes.
Water-soluble dietary fiber is mostly found in cereals, vegetables and legumes. By absorbing intestinal water, the volume of dietary fiber expands several times large dildo , thus promoting intestinal peristalsis and reducing the residence time of food in the intestinal tract, on the other hand, the water is not easy to be absorbed, thus achieving the effect of preventing constipation and hemorrhoids. The coarse grains extracted from corn, wheat, oats and brown rice are mostly insoluble dietary fiber.
Here, Xiaozi Okaoka, emeritus professor of nutrition at Chuangying University in Yokohama, said: insoluble dietary fiber cannot be digested and absorbed, and it stays in the stomach and intestinal wall for a long time, which can stimulate intestinal peristalsis and greatly shorten the contact time between fecal discharge and intestinal wall. In turn large dildo , it can effectively promote defecation, slow down the absorption of sugar and other energy substances, and promote the timely elimination of harmful substances. In addition finger vibrator , the increase in the number of fiber food chewing can effectively maintain people's sense of fullness, thus effectively inhibiting obesity symptoms closely related to diabetes.
To this end, Japan's Ministry of Health and Labor recommends that the daily dietary fiber intake of adult men should not be less than 19 grams. According to the survey, the average dietary fiber intake of Japanese men is less than 14.3 grams, of which the intake from grains is lower than before. In addition, for people who are concerned about lifestyle diseases such as diabetes, the values of whole grain intake seem to have been formed.
Xin Haoji, director of the new clinic in Diabetes Hospital, said that dietary guidance for patients with diabetes should pay special attention to the proportion of dietary fiber. To achieve the effect of absorbing intestinal glucose controller vibrator , slowing down the rise of blood sugar, further reducing postprandial insulin secretion, and achieving the purpose of controlling blood sugar. At the same time with other diets, to reduce the body's GI value, to achieve the effect of stabilizing blood sugar, isn't it?
The GI value, also known as the glycemic index, represents the relative value of carbohydrate digestion corresponding to changes in sugar content. Low-GI foods, even carbohydrates, digest slowly, enter the bloodstream slowly, and have little effect on changes in blood sugar values. On the contrary, after high-GI food digestion, the blood contains sugar, and the pancreas secretes a lot of insulin, breaking down excessive glucose in the blood, isn't it the enemy of diabetes?
Among them, the GI value can be effectively reduced to 45-55 for the intake of sugar-free grains such as oatmeal and wheat bran. From this point of view, sugar-free grains do have a certain preventive effect on diabetes. On the other hand, it is also necessary to eat grains rich in water-soluble dietary fiber such as barley.
Professor Teoka pointed out: "the intake of milk and yogurt helps to promote the peristalsis of intestinal bacteria to improve immunity, to a certain extent, can also promote the stable absorption of sugar." However, excessive intake of food fiber may excrete a large amount of minerals from the body. So it may be ideal to combine dietary fiber with wild vegetables rich in vitamins and minerals.
Recently, Japanese actor Takakura Ken has changed his food diet for health, which has become a topic in Japan recently. Blowing a "low GI coarse grain whirlwind"! Are you ready to move, too? Then give it a try! Tailor a low-GI diet for yourself!
At the World Diabetes Conference held in December 2013, a Japanese research team delivered a speech entitled "A daily intake of 10 grams reduces the risk of developing the disease by 30%." On the other hand, studies have shown that although they are food fiber, the intake of vegetables, fruits and legumes increases the risk of disease, which seems to indicate that the relationship between fiber intake and disease probability is quite small.
In addition, research reports in the United States show that people who consume less than 2.5 grams of grain fiber on the 1st have more than twice the risk of developing the disease than those who ingest no less than 5.8 grams on the 1st. " . A similar study reported that "people who ate more than 8.1 grams of grain fiber a day reduced the risk of diabetes by as much as 30 percent compared with those who ate less than 3.2 grams a day."
Dietary fiber can be divided into two types: water-soluble and insoluble. Water-soluble dietary fiber mostly exists in taro, algae, fruit and so on. Pectin in water-soluble dietary fiber can prolong the residence time of diet in the intestine and reduce the absorption rate of glucose, and the blood glucose value will not rise sharply after diet. it is beneficial to the improvement of diabetes.
Water-soluble dietary fiber is mostly found in cereals, vegetables and legumes. By absorbing intestinal water, the volume of dietary fiber expands several times large dildo , thus promoting intestinal peristalsis and reducing the residence time of food in the intestinal tract, on the other hand, the water is not easy to be absorbed, thus achieving the effect of preventing constipation and hemorrhoids. The coarse grains extracted from corn, wheat, oats and brown rice are mostly insoluble dietary fiber.
Here, Xiaozi Okaoka, emeritus professor of nutrition at Chuangying University in Yokohama, said: insoluble dietary fiber cannot be digested and absorbed, and it stays in the stomach and intestinal wall for a long time, which can stimulate intestinal peristalsis and greatly shorten the contact time between fecal discharge and intestinal wall. In turn large dildo , it can effectively promote defecation, slow down the absorption of sugar and other energy substances, and promote the timely elimination of harmful substances. In addition finger vibrator , the increase in the number of fiber food chewing can effectively maintain people's sense of fullness, thus effectively inhibiting obesity symptoms closely related to diabetes.
To this end, Japan's Ministry of Health and Labor recommends that the daily dietary fiber intake of adult men should not be less than 19 grams. According to the survey, the average dietary fiber intake of Japanese men is less than 14.3 grams, of which the intake from grains is lower than before. In addition, for people who are concerned about lifestyle diseases such as diabetes, the values of whole grain intake seem to have been formed.
Xin Haoji, director of the new clinic in Diabetes Hospital, said that dietary guidance for patients with diabetes should pay special attention to the proportion of dietary fiber. To achieve the effect of absorbing intestinal glucose controller vibrator , slowing down the rise of blood sugar, further reducing postprandial insulin secretion, and achieving the purpose of controlling blood sugar. At the same time with other diets, to reduce the body's GI value, to achieve the effect of stabilizing blood sugar, isn't it?
The GI value, also known as the glycemic index, represents the relative value of carbohydrate digestion corresponding to changes in sugar content. Low-GI foods, even carbohydrates, digest slowly, enter the bloodstream slowly, and have little effect on changes in blood sugar values. On the contrary, after high-GI food digestion, the blood contains sugar, and the pancreas secretes a lot of insulin, breaking down excessive glucose in the blood, isn't it the enemy of diabetes?
Among them, the GI value can be effectively reduced to 45-55 for the intake of sugar-free grains such as oatmeal and wheat bran. From this point of view, sugar-free grains do have a certain preventive effect on diabetes. On the other hand, it is also necessary to eat grains rich in water-soluble dietary fiber such as barley.
Professor Teoka pointed out: "the intake of milk and yogurt helps to promote the peristalsis of intestinal bacteria to improve immunity, to a certain extent, can also promote the stable absorption of sugar." However, excessive intake of food fiber may excrete a large amount of minerals from the body. So it may be ideal to combine dietary fiber with wild vegetables rich in vitamins and minerals.
Recently, Japanese actor Takakura Ken has changed his food diet for health, which has become a topic in Japan recently. Blowing a "low GI coarse grain whirlwind"! Are you ready to move, too? Then give it a try! Tailor a low-GI diet for yourself!
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