讓糖友血糖平穩(wěn)心情好的飲食調(diào)養(yǎng)書(shū)

目錄“三高”肥胖一起來(lái)，多與吃有關(guān)..........3預(yù)防*，這些人群要小心....................4出現(xiàn)這些癥狀，快去查查血糖.................6看懂血糖指標(biāo)......................................7吃出來(lái)的富貴病..............................2每天應(yīng)攝入多少熱量...........................14控制進(jìn)食量法之一：主食固定法............16控制進(jìn)食量法之二：食品交換份法........18每天應(yīng)吃的食物量..............................20每餐如何分配食物量...........................22不妨記個(gè)“飲食日記”........................241飲食調(diào)養(yǎng)糖尿病，關(guān)鍵還是管住嘴小心低血糖.........................................9保持標(biāo)準(zhǔn)體重....................................10調(diào)整飲食是關(guān)鍵.................................11按“金字塔”來(lái)吃..............................12選擇食物的原則.................................13糖尿病的飲食調(diào)養(yǎng)原則.....................8設(shè)計(jì)每一天的飲食方案...................14壹文前目錄10頁(yè)-糖尿病.indd 4 2018/3/24 16:30:422糖友必知的“食物血糖生成指數(shù)”.........27主食吃好更吃巧，粗細(xì)搭配不可少.........30每天1斤菜，種類要多樣......................32保證營(yíng)養(yǎng)，不用和肉蛋奶說(shuō)再見(jiàn)...........34怎樣喝水和選擇飲品...........................37品種數(shù)量控制好，水果也能安心吃........38糖友要控制的食物..............................40選擇食物有講究............................26適合糖友的烹調(diào)方式...........................43這些烹調(diào)方式*好避免........................44烹調(diào)選擇什么糖.................................46怎樣選擇烹調(diào)油.................................47小心看不見(jiàn)的鹽.................................48烹調(diào)方式宜忌...............................42定時(shí)定量，切忌進(jìn)食無(wú)規(guī)律..................51少食多餐，合理加餐穩(wěn)血糖..................52細(xì)嚼慢咽，有助于控制食量..................54進(jìn)餐時(shí)不要做這些事...........................55外出就餐，容易失控的環(huán)節(jié)..................56養(yǎng)成健康的飲食習(xí)慣......................50中醫(yī)所說(shuō)的“消渴”是怎么回事............59藥膳食療，輔助降糖效果好..................62中醫(yī)對(duì)癥調(diào)養(yǎng)，兼顧防治并發(fā)癥............64中醫(yī)藥膳，傳統(tǒng)的養(yǎng)生智慧.............58文前目錄10頁(yè)-糖尿病.indd 5 2018/3/24 16:30:453家常飲食這樣吃，就能讓血糖平穩(wěn)貳燕麥魚(yú)片粥.......................69蕎麥面.............................70赤豆糙米飯.......................71玉米面炒疙瘩....................72雪菜窩頭..........................73土豆絲餅..........................74土豆玉米餅.......................75雜糧釀豆腐.......................76枸杞粥.............................77黑豆糙米粥.......................78雜糧粥.............................79茯苓餅.............................80山藥豆沙糕.......................81菠菜餛飩..........................82苦瓜高粱粥.......................83五彩素餃..........................84五色壽司..........................86家常主食，花樣翻新升糖慢.............68文前目錄10頁(yè)-糖尿病.indd 6 2018/3/24 16:30:474菠菜拌花生.......................89口蘑燒冬瓜.......................90涼拌魔芋..........................91蒜蓉空心菜.......................92口袋豆腐..........................93雙椒炒苦瓜.......................94海蜇拌黃瓜.......................95涼拌五絲..........................96豆芽拌鴨絲.......................97木耳拌豆苗.......................98荷塘小炒..........................99洋蔥炒牛肉.....................100筍絲炒豆干.....................101蒜香燒鱔魚(yú).....................102西芹炒百合.....................103白灼芥藍(lán)........................104海參燴豆腐.....................105銀耳炒豆腐.....................106菌菇燴炒........................107涼拌木耳........................108海帶燒豆腐.....................109炒素什錦........................110清蒸鱸魚(yú)........................111葷素菜肴，清淡烹調(diào)巧搭配.............88海米冬瓜湯.....................113冬瓜鴨肉湯.....................114苦瓜肉絲湯.....................116蓮藕雞肉湯.....................117魚(yú)蓉銀耳湯.....................118蘆筍口蘑湯.....................119清燉鯽魚(yú)湯.....................120木耳豆腐湯.....................121山藥兔肉湯.....................122泥鰍豆腐湯.....................123鱈魚(yú)豆腐煲.....................124五彩蔬菜湯.....................125牛蒡湯...........................126紫菜蛤蜊湯.....................127一碗好湯，糖友也能享美食...........112玉米燕麥羹.....................129酸奶銀耳羹.....................130蓮子南瓜羹.....................131黑豆桑椹羹.....................132山藥魔芋飲.....................133甘薯牛蒡胡蘿卜飲............134零食點(diǎn)心，控制血糖不可少...........128文前目錄10頁(yè)-糖尿病.indd 7 2018/3/24 16:30:485適當(dāng)添加藥膳，控制血糖更有效叁玉米須茶........................137玉壺茶...........................138西洋參茶........................139蠶蛹汁...........................140生脈飲...........................141桑椹枸杞茶.....................142枸杞洋參茶.....................143葛根丹參茶.....................144車前枯草茶.....................145麥冬玉竹茶.....................146烏梅陳皮茶.....................147大麥茶...........................148普洱茶...........................149苦丁茶...........................150桑菊茶...........................151瓜蔞茶...........................152山楂大麥茶.....................153喝對(duì)茶飲，藥茶降糖效果好...........136文前目錄10頁(yè)-糖尿病.indd 8 2018/3/24 16:30:516葛根粉粥........................155苡仁綠豆粥.....................156苡仁海帶粥.....................157茯苓赤豆粥.....................158洋參茯苓麥冬粥...............159雞內(nèi)金豬肚粥..................160麥冬山藥粥.....................161山藥芡實(shí)粥.....................162蓮子芡實(shí)粥.....................163生地黃粥........................164海帶陳皮粥.....................165選對(duì)藥材，藥粥*宜老年人...........154玉泉丸...........................181茯菟丸...........................182合治湯...........................183六神湯...........................184健脾滋腎降糖方...............186消渴頑疾，通用簡(jiǎn)方有療效...........180葛根魚(yú)頭湯.....................167玉竹瘦肉湯.....................178枸杞兔肉湯.....................170豬胰湯........................171芡實(shí)鴨湯........................172黃精蹄筋湯.....................174菇豆冬瓜湯.....................175蟲(chóng)草老鴨湯.....................176黃芪鯽魚(yú)湯.....................177玉須鰍魚(yú)湯.....................178洋參雞肉湯.....................179加味中藥，湯羹勝似保健品...........166文前目錄10頁(yè)-糖尿病.indd 9 2018/3/24 16:30:527附錄日常食材熱量及營(yíng)養(yǎng)成分速查表.........188食物交換份等量代換表.....................192防治糖尿病的藥膳常用中藥速查表.......196