早餐,糖尿病

糖友的早餐该怎么吃?

温馨的早餐时刻,几片新鲜美味的面包总能让人的胃口蠢蠢欲动。吃粗粮面包好还是细粮面包好?对众多糖尿病患者来说,可不仅是换换口味这么简单。实际上,粗粮的价值要远高于细粮。想知道原因吗?一起来听听专家的看法。

选择血糖指数低的粗粮面包

Tips: 血糖指数是衡量碳水化合物对血糖反应的一种有效指标。如果吃了血糖指数高的食物,血糖浓度就会大幅升高,这对糖尿病患者是很不利的。

部分谷类的血糖指数:

粗粮     细粮
粗大麦 36   白米   81
糙面  53   小麦面粉 99
荞麦  68   膨化小麦 105
燕麦胚 78   膨化米  123

我们通过对比可以发现:粗大麦、糙面这些粗粮的血糖指数明显低于白米等细粮。这是因为,粗粮含有丰富的膳食纤维,能帮助我们降低用餐后血糖升高的幅度。糖尿病患者很容易出现便秘,而膳食纤维能够有效促进肠蠕动,因此可以改善便秘,加快排出身体里的有毒物质。同时,吃粗粮会减轻饥饿的感觉,这样就不会让自己敞开肚子毫无节制地吃东西。糙米及麸糠等粗粮中还富含镁、铬这样的微量元素,能让胰岛素更好地发挥作用,延缓糖尿病进展和并发症的发生。看到了吗?粗粮有如此多的好处,你不必为不知道如何选择早餐面包而发愁了吧。

除粗粮外,干豆类(如赤豆、绿豆、芸豆等)也富含膳食纤维、矿物质和B族维生素。同时碳水化合物的含量相当高,约占55%~60%,蛋白质的含量约20%~25%。干豆类还能够补充普通谷物缺乏的赖氨酸,是一类营养价值较好的食物。

早餐食谱推荐

介绍了粗粮的好处,我们再推荐几个早餐中包含粗粮面包的食谱,希望糖尿病患者从中找出适合自己口味的搭配:

每日总热量:6694.4千焦。早餐的热量:1673.6千焦左右。

搭配一:咸燕麦面包2片(50克),鲜牛奶1袋(250克),鸡蛋1个(带壳60克),咸菜少许。
搭配二:荞麦面包2片(50克),咸鸭蛋1个,豆浆1碗。
搭配三:鲜牛奶1袋,杂合面窝头1个(50克),煮香肠1根(熟重20克),酱菜少许。
搭配四:棒碴粥1碗(50克),肉松少许(15克),玉米面包1片(25克),拌松花蛋1个。
搭配五:豆浆1碗(300毫升),茶叶蛋1个,稞麦面包2片(50克)。

特别提醒

任何食物都应该适量摄入。粗粮虽然有诸多好处,但摄入过多会增加肠道的蠕动和产气量,并且影响人体对蛋白质、维生素和微量元素的吸收。
同样的食物,如果吃的方法不同也会影响营养价值。一些人喜欢早餐空腹饮用牛奶,这样会使牛奶中的优质蛋白被当作碳水化合物消耗掉,很不经济。正确的方法应该是在喝牛奶前先吃些面包等主

食“垫垫底”,这样就能充分发挥其营养价值了。

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