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The Perfect Breakfast Food for Diabetes

(2010-06-03 08:21:52)
标签:

diabetes

egg

diet

peas

asparagus

artichokes

分类: Readers@Digest

糖尿病患者的完美早餐

长久以来,对于鸡蛋的营养论,总是毁誉参半。众所周知的版本便是,由于鸡蛋中含有大量容易造成动脉阻塞的胆固醇,我们要限制其日摄入量。这种说法是对的,鸡蛋蛋黄中确实含有大量胆固醇(约213毫克)。

 

然而,更多新的研究表明,鸡蛋事实上是非常好的。

首先,其负面因素被过分夸大。鸡蛋(蛋黄)中的胆固醇与人体内血液中胆固醇并不一样——人体内的胆固醇,只能在人体内形成。且,形成人体内胆固醇最重要的因素是饱和脂肪,而非饮食中(摄入的)胆固醇。因此,从胆固醇的角度来说,适量摄入鸡蛋完全没问题——每天不超过2个。对于体内胆固醇过高者,摄入量最好每周不超过3~4个蛋黄——蛋清中并不含任何形式的胆固醇,所以想吃多少就吃多少吧:-)

其次,鸡蛋中富含最好最天然的蛋白质,以致营养学家们都用鸡蛋鸡蛋蛋白质作为黄金标准来衡量其他的蛋白质。这是因为,鸡蛋中含有比例正好的各种人体必需氨基酸(这些必须氨基酸又恰恰是人体无法靠自身产生或形成的)。

由于完全由蛋白质和脂肪组成而不含任何碳水化合物,鸡蛋对血糖并无影响。并且,同所有蛋白质一样,食用鸡蛋能使人们饱腹感持续更长,从而有助于控制食欲。这便意味着少吃同时更好地控制血糖——双赢不是?

再者,蛋黄还是少数几种富含天然维D的食物之一。维D是一种人体大量需要而绝大多数人都摄入不足的维生素,这也为何牛奶中通常添加维D来增加营养的缘故。同时,鸡蛋中还含有:有助于强健骨骼的维生素K,有助于增强记忆的一种维他命B复合体,以及保护眼睛预防视网膜黄斑变性疾病的叶黄素(这种黄斑病变是引发老年人失明的主要原因)。

 

然而,我们也要注意食用鸡蛋的方式。鸡蛋通常出现在我们的早餐餐盘中,伴有大量培根,涂满黄油的土豆煎饼和白土司等等。而最健康的方式是,用一点橄榄油将鸡蛋煎好,搭配全麦土司和新鲜水果食用。否则,小心你的鸡蛋色拉或用大量蛋黄酱烹制的鸡蛋成为脂肪和卡路里炸弹。

The Perfect Breakfast Food for Diabetes

If there’s one food that’s developed an undeservedly negative reputation, it’s eggs. You’ve heard it for years: Limit your egg intake because they’re loaded with artery-clogging cholesterol. And it’s true: Eggs are full of cholesterol—about 213 milligrams—all in the yolk.

But more recent studies show that eggs are actually great for you. The reasons? First, the negatives have been grossly overstated. The cholesterol found in eggs isn’t the same as the cholesterol in your blood stream—only your body can manufacture that type. And what mostly contributes to its manufacture is saturated fat, not dietary cholesterol. Doctors now say that from a cholesterol standpoint, eating eggs in moderation—that’s no more than two per day—is absolutely fine. For those who have high cholesterol, it’s best to stick to no more than 3 to 4 egg yolks per week. Egg whites contain no cholesterol though, so feel free to have a larger amount if you wish.

Then there are the good things inside eggs. It turns out that an egg is nature’s perfect protein. So much so that nutritionists use egg protein as the gold standard to rank all other proteins. That’s because eggs contain all the essential amino acids (the ones your body can’t make on its own) in just the right proportions.

Because they’re all protein and fat and no carbohydrate, eggs have no impact on your blood sugar. And like all protein, they help control your appetite by keeping you full longer. That means you eat less while controlling blood-glucose levels better—a double win!

Egg yolks are also one of the few foods that naturally deliver vitamin D, a much-needed vitamin that most of us don’t get enough of—which is why milk is usually fortified with it. Eggs also provide vitamin K to build strong bones, choline to improve our memory, and lutein to protect our eyes from macular degeneration, the leading cause of blindness in older folks.

Be careful how you serve them, though. Eggs usually come on a breakfast plate, straddled by mounds of bacon, piles of butter-soaked hash browns, and white-bread toast. The super-healthy approach? Cook your eggs in a bit of olive oil, and serve with whole-wheat toast and fresh fruit. Now that’s a great breakfast! Likewise, be careful with egg salad or deviled eggs made with lots of mayonnaise. Both are fat and calorie bombs. 


血糖控制也有春天

如果你觉得蔬菜总是淡而无味,那很可能是因为你总是吃不合时令的蔬菜。春季里有很多有滋有味的时蔬,并且对糖尿病控制堪称完美。

1、豌豆:绝大多数人都只知道罐装或冰冻的豌豆食品。这些包装的豌豆固然可以在我们的餐桌上有它们的一席之地,然而,它们中肯定没有一种能比上春天里新鲜豌豆的味道。这些小小的豌豆含有大量的维生素K,是最理想的强健骨骼和促进血液健康的食物。同样,时令的甜豌豆和荷兰豆也是非常好且美味的小菜。

The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes    The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes     The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes

 

2、芦笋:春天的芦笋自古以来便被称作佳肴,其富含的叶酸对保护心血管系统大有裨益。(对于节食者来说,芦笋也是一种天然的利尿食品,有助于排除水重等)。

The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes

3、洋蓟:一棵洋蓟仅含25卡路里,不含脂肪,且富含的纤维素比一杯西梅还多。洋蓟吃起来也很好玩,孩子们会尤其喜爱这种异国情调的蔬菜。

The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes      The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes    The <wbr>Perfect <wbr>Breakfast <wbr>Food <wbr>for <wbr>Diabetes

 

Spring Into Blood-Sugar Control

If you think vegetables taste bland, that’s probably because you’re eating them out of season. It’s springtime, and that means the following veggies are in peak season, overflowing with flavor. It’s time to experience how veggies are supposed to taste. Oh, and did we mention they’re great for you?

1. Peas are a food most of us know from a can or a frozen box. And while packaged peas have their place in certain dishes, nothing compares to the taste of a fresh spring pea. And these little guys will give you optimal bone and blood health with their boost of vitamin K. Likewise, sugar snap peas and snow peas are peapods now in season and they are amazingly delicious.
2.    Spring asparagus has been considered a delicacy since ancient times. Its heaping serving of folate will protect your cardiovascular system. (Tip for dieters: Asparagus is also a natural diuretic, which helps get rid of water weight, aka bloating)
3.    One artichoke has only 25 calories, no fat, and more fiber than a cup of prunes.  And the best part? They’re fun to eat! Kids especially love the appeal of these exotic veggies.

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