控制饮食以更好地管理糖尿病

了解并控制你所吃食物的比例对于控制血糖和控制体重都至关重要。因为高糖会导致糖尿病并发症，所以你需要知道并限制哪些食物最能提高你的血糖。只有当你知道并限制你吃的总量时，你才能把你的体重控制在正确的水平。

糖尿病药物称为未注射剂胰岛素的帮助people who take them to reduce their blood glucose levels. A positive side effect is that they typically lead to weight loss. But clinical studies show that they help significantly only when you consciously change what and how much you eat.

Studies show淀粉类食物如土豆和谷物对你的血糖水平影响最大。糖也会使你的血糖水平上升。与淀粉和糖一样，纤维也是一种碳水化合物，其作用较小。然后是蛋白质，它的影响最小，最后是脂肪和油，它们对你的水平没有影响。

当你吃的食物超过你的需要时，你的体重就会增加。虽然这取决于许多因素，包括你的身高、年龄、性别和活动水平，但一个不变的因素是每天摄入过多的卡路里。所以对你来说答案很简单：如果你的体重增加了，那就太多卡路里了。

低碳水化合物饮食会使你的血糖降到健康水平。书中伯恩斯坦医生的糖尿病解决方案，the diabetes doctor recommends早餐总碳水化合物不超过6克，午餐和晚餐各不超过12克。

你需要一个仪表来定期测量check your glucose饭后。你还需要一个营养量表to weigh your portion. Anonline nutrition calculatorcan help you see how many grams of calories and carbohydrates are in a portion. Be sure to use the营养事实标签对于包装食品，包括它所说的份量。接下来是一个数字个人体重秤，它可以显示你的精确体重——确保每天检查你的体重以保持动力。

当我们不全神贯注于饮食时，我们就会吃得过饱。我过去常常在办公桌边吃东西，一边收发邮件或查看网站，有时也会站在厨房的水槽边直接从包裹里取一小块。现在我静静地坐在桌子旁。如果你和其他人一起吃饭，在你专心吃饭的时候让他们说话。

When you eat out, ask for a go-to box (formerly called a doggie bag)之前你开始吃饭。如果份量或盘子看起来很大，食物一到就要袋子。Studies showthat we value things that we own more than what we don’t have, so you are more likely to ask for the bag before you start your meal. You don’t yet feel that you “own it,” so you are more willing to part with it then.

当你在任何一家餐厅下订单时，请服务员不要在进餐时吃面包和土豆或大米淀粉。这些食物会让你摄入太多碳水化合物，而这些碳水化合物大多是空热量。我总是要求，而且几乎总是得到一碗水果或白干酪和两份蔬菜，作为面包和主菜淀粉的更有营养的替代品。

“People could try using the size of their bowls and possibly serving spoons to help them better control how much they consume,” according to研究in the美国预防医学杂志.小一点的碗和勺子可以帮助人们控制食量，最终减肥。即使是营养专家，当他们得到一个更大的碗时，他们也会多吃31%，但他们没有意识到这一点。

当你购买包装食品时，如果可能的话，可以小包购买。我知道，当我换成更小的酸奶容器时，我吃得更少，也同样开心。A study在杂志上肥胖gives research support to my experience.

Three University of Rhode Island researchers compared how much people ate when they gobbled down their food and when they savored their meal, reporting他们的发现in theJournal of the Academy of Nutrition and Dietetics.他们得出的结论是，他们“在慢慢吃的时候”吃的食物较少，而在吃完的时候饱腹感更高试着放下你的叉子或勺子，直到你吃完每一口，吃得慢一点。

Portion control is one of the first steps in managing cravings. Dr. Joyce Nash, a clinical psychologist,告诉我that anxiety often causes them. She says that chocolate is the most common craving, but mine is cheese and milk. Dr. Nash suggested that I just don’t bring them home. So, this is one tactic to use – keep your go-to snacks you end up craving out of sight, so they stay out of mind.

A quarter of an hour after eating a small snack, people in研究reported feeling just as satisfied as those who ate a larger snack. Those in the larger portion group ate 77 percent more calories than those in the smaller portion group. If you just distract yourself for fifteen minutes, you can eat only one-fourth as much.

When you用心吃，你不太可能吃太多的食物。当你设定饮食目标告诉你的朋友，当你record what you eat，你也使你成功的机会大得多。使用这些分量控制技巧将帮助你控制体重和血糖，这两个关键是更好的健康。