깐데또까
째소 미리 썰서 냉동했다 요리할때 사용하기도 좋아요 바로 꺼내 요리가 가능하니 편해서 식단할때 좋은것같아요
Reporter Choi Ji-woo's Story
◇ As less processed foods
Diabetic patients should consume whole grains such as brown rice, whole wheat, and barley. Whole grains are richer in nutrients like fiber and minerals than refined grains like white rice and wheat flour, so they cause a smaller rise in blood sugar levels when consumed. They also provide a longer-lasting feeling of fullness, which helps control food intake. When choosing whole grains, it is advisable to check the nutritional information and select products that contain 100% whole grains.
◇ Consume 8g or more of fiber per meal
When consuming a carbohydrate-heavy diet, you should consume at least 8g of fiber per meal. A study by the University of Otago in New Zealand found that people who consume a fiber-rich diet have a 15–30% lower risk of death from chronic diseases, such as diabetes, compared to those who do not, and that the risk of developing the disease decreases by 5–27% for every additional 8g of fiber consumed. Fiber is abundant in various vegetables such as broccoli, carrots, and cabbage, as well as fruits like berries and citrus fruits, and legumes.
Instead of reducing carbohydrate intake, add foods rich in unsaturated fatty acids to your diet. Unsaturated fatty acids are nutrients that improve cardiovascular health by lowering cholesterol levels, helping to prevent cardiovascular disease, a major complication of diabetes. Unsaturated fatty acids are abundant in nuts, avocados, and olive oil.
◇ Slice vegetables and store them.
Slice various vegetables, such as spinach and lettuce, and store them in an airtight container. This makes it convenient to take them out and use them as cooking ingredients, and allows you to easily consume vegetables by making a simple and quick salad to accompany your meals. It also helps increase your fiber intake.
◇ Cut dessert into pieces before eating
It is advisable to avoid consuming desserts high in sugar and fat as much as possible. This is because if you cannot resist the urge to eat dessert, you gradually become accustomed to sweetness and eventually struggle with blood sugar control. If you do eat dessert, you should divide it into smaller portions and consume only a small amount. Reducing your meal portions by the amount of calories consumed from the dessert is essential.
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To slice and store vegetables in advance
I hadn't thought about it,
I think it will be easier to eat if you prepare it like this.
Take it out right away to cook, or
You can also eat it as a salad.