让糖友血糖平稳心情好的饮食调养书

目录“三高”肥胖一起来，多与吃有关..........3预防*，这些人群要小心....................4出现这些症状，快去查查血糖.................6看懂血糖指标......................................7吃出来的富贵病..............................2每天应摄入多少热量...........................14控制进食量法之一：主食固定法............16控制进食量法之二：食品交换份法........18每天应吃的食物量..............................20每餐如何分配食物量...........................22不妨记个“饮食日记”........................241饮食调养糖尿病，关键还是管住嘴小心低血糖.........................................9保持标准体重....................................10调整饮食是关键.................................11按“金字塔”来吃..............................12选择食物的原则.................................13糖尿病的饮食调养原则.....................8设计每一天的饮食方案...................14壹文前目录10页-糖尿病.indd 4 2018/3/24 16:30:422糖友必知的“食物血糖生成指数”.........27主食吃好更吃巧，粗细搭配不可少.........30每天1斤菜，种类要多样......................32保证营养，不用和肉蛋奶说再见...........34怎样喝水和选择饮品...........................37品种数量控制好，水果也能安心吃........38糖友要控制的食物..............................40选择食物有讲究............................26适合糖友的烹调方式...........................43这些烹调方式*好避免........................44烹调选择什么糖.................................46怎样选择烹调油.................................47小心看不见的盐.................................48烹调方式宜忌...............................42定时定量，切忌进食无规律..................51少食多餐，合理加餐稳血糖..................52细嚼慢咽，有助于控制食量..................54进餐时不要做这些事...........................55外出就餐，容易失控的环节..................56养成健康的饮食习惯......................50中医所说的“消渴”是怎么回事............59药膳食疗，辅助降糖效果好..................62中医对症调养，兼顾防治并发症............64中医药膳，传统的养生智慧.............58文前目录10页-糖尿病.indd 5 2018/3/24 16:30:453家常饮食这样吃，就能让血糖平稳贰燕麦鱼片粥.......................69荞麦面.............................70赤豆糙米饭.......................71玉米面炒疙瘩....................72雪菜窝头..........................73土豆丝饼..........................74土豆玉米饼.......................75杂粮酿豆腐.......................76枸杞粥.............................77黑豆糙米粥.......................78杂粮粥.............................79茯苓饼.............................80山药豆沙糕.......................81菠菜馄饨..........................82苦瓜高粱粥.......................83五彩素饺..........................84五色寿司..........................86家常主食，花样翻新升糖慢.............68文前目录10页-糖尿病.indd 6 2018/3/24 16:30:474菠菜拌花生.......................89口蘑烧冬瓜.......................90凉拌魔芋..........................91蒜蓉空心菜.......................92口袋豆腐..........................93双椒炒苦瓜.......................94海蜇拌黄瓜.......................95凉拌五丝..........................96豆芽拌鸭丝.......................97木耳拌豆苗.......................98荷塘小炒..........................99洋葱炒牛肉.....................100笋丝炒豆干.....................101蒜香烧鳝鱼.....................102西芹炒百合.....................103白灼芥蓝........................104海参烩豆腐.....................105银耳炒豆腐.....................106菌菇烩炒........................107凉拌木耳........................108海带烧豆腐.....................109炒素什锦........................110清蒸鲈鱼........................111荤素菜肴，清淡烹调巧搭配.............88海米冬瓜汤.....................113冬瓜鸭肉汤.....................114苦瓜肉丝汤.....................116莲藕鸡肉汤.....................117鱼蓉银耳汤.....................118芦笋口蘑汤.....................119清炖鲫鱼汤.....................120木耳豆腐汤.....................121山药兔肉汤.....................122泥鳅豆腐汤.....................123鳕鱼豆腐煲.....................124五彩蔬菜汤.....................125牛蒡汤...........................126紫菜蛤蜊汤.....................127一碗好汤，糖友也能享美食...........112玉米燕麦羹.....................129酸奶银耳羹.....................130莲子南瓜羹.....................131黑豆桑椹羹.....................132山药魔芋饮.....................133甘薯牛蒡胡萝卜饮............134零食点心，控制血糖不可少...........128文前目录10页-糖尿病.indd 7 2018/3/24 16:30:485适当添加药膳，控制血糖更有效叁玉米须茶........................137玉壶茶...........................138西洋参茶........................139蚕蛹汁...........................140生脉饮...........................141桑椹枸杞茶.....................142枸杞洋参茶.....................143葛根丹参茶.....................144车前枯草茶.....................145麦冬玉竹茶.....................146乌梅陈皮茶.....................147大麦茶...........................148普洱茶...........................149苦丁茶...........................150桑菊茶...........................151瓜蒌茶...........................152山楂大麦茶.....................153喝对茶饮，药茶降糖效果好...........136文前目录10页-糖尿病.indd 8 2018/3/24 16:30:516葛根粉粥........................155苡仁绿豆粥.....................156苡仁海带粥.....................157茯苓赤豆粥.....................158洋参茯苓麦冬粥...............159鸡内金猪肚粥..................160麦冬山药粥.....................161山药芡实粥.....................162莲子芡实粥.....................163生地黄粥........................164海带陈皮粥.....................165选对药材，药粥*宜老年人...........154玉泉丸...........................181茯菟丸...........................182合治汤...........................183六神汤...........................184健脾滋肾降糖方...............186消渴顽疾，通用简方有疗效...........180葛根鱼头汤.....................167玉竹瘦肉汤.....................178枸杞兔肉汤.....................170猪胰汤........................171芡实鸭汤........................172黄精蹄筋汤.....................174菇豆冬瓜汤.....................175虫草老鸭汤.....................176黄芪鲫鱼汤.....................177玉须鳅鱼汤.....................178洋参鸡肉汤.....................179加味中药，汤羹胜似保健品...........166文前目录10页-糖尿病.indd 9 2018/3/24 16:30:527附录日常食材热量及营养成分速查表.........188食物交换份等量代换表.....................192防治糖尿病的药膳常用中药速查表.......196