妊娠期糖尿病:饮食小贴士
饮食建议
Blood sugar control during pregnancy is important for your health and the health of your baby. The following tips will help you control your blood sugar levels during pregnancy. Carbohydrates in food turn into sugar (also called glucose) when digested. Glucose is important for you and your baby, but too much glucose in your blood can lead to problems. It is important to eat the right amount of carbohydrate and to choose healthy foods. 碳水化合物存在于淀粉中, 水果, 蔬菜, milk and yogurt so these food portions should be measured. Sweets and desserts should be avoided as they may lead to high blood sugar levels.
1. 每天吃3顿饭和2-3个零食
Eating too much at one time can cause your blood sugar to go too high. 少吃点,多吃点零食. You have increased nutritional needs during your pregnancy, and your baby is counting on you to provide balanced nutrition.
2. 测量淀粉类食物的摄入量
每餐都要选择淀粉类食物. A reasonable serving size is about 1 cup of cooked rice, 粮食, 面条还是土豆, 或者两片面包, 每顿饭.
3. 一次喝一杯8盎司的牛奶
Milk is a healthy food and it is an important source of calcium. Because it is a liquid, milk sugar is absorbed quickly. Having too much milk at one time can lead to high blood sugar. 最好一次只喝一杯牛奶.
4. 一次只吃一小份水果
Fruits are nutritious, but because they have natural sugars, eat only one serving at a time. A serving of fruit is one small piece of fruit, or ½ large fruit, or about 1 cup of mixed fruit. 不要吃罐装的糖浆水果. 不喝果汁吗.
5. 多吃纤维
Try whole 粮食 bread, brown rice, wild rice, whole oats, barley, millet or any other whole 粮食s. Include split peas, lentils and any type of bean: pinto, red, black, or garbanzo. These foods are high in fiber and help to keep your blood sugar levels lower than when you eat refined 粮食s such as white bread and white rice.
6. 早餐很重要
Blood sugar can be difficult to control in the morning because that is when pregnancy hormones are very strong. These hormones can cause your blood sugar levels to rise even before you eat.
干燥的谷物, 水果, and milk are not the best choices for breakfast because they are digested very quickly and can cause blood sugar levels to rise quickly.
A breakfast of whole 粮食s plus a protein food is usually best.
7. 不要喝果汁和含糖饮料
It takes several pieces of fruit to make a glass of juice. 果汁的天然糖含量很高. Because it is liquid, it raises blood sugar levels quickly. Avoid regular sodas and sugary soft drinks for the same reason. 您可以使用无糖饮料和水晶灯.
8. 严格限制甜食和甜点
蛋糕, 饼干, 糖果, and pastries are high in sugar and are likely to raise blood sugar levels too much. These foods often contain a lot of fat and offer very little nutrition.
9. 远离糖类
不要在你的食物中添加任何糖、蜂蜜或糖浆.
10. 这些人造甜味剂在怀孕期间是安全的
- Aspartame; Equal, NutraSweet, NatraTaste
- Acesulfame K; Sunett
- Sucralose; Splenda
- Stevia; Truvia, Purevia
11. 注意无糖食品中的糖醇
Sugar alcohol is often used to make sugar-free desserts and syrups. These products can be labeled "sugar free" but may contain the same amount of carbohydrate as the versions made with regular sugar. Look at food labels to see the grams of total carbohydrate.
Sugar alcohols may have a laxative effect, or cause gas and bloating. The following are examples of sugar-alcohols: mannitol, 麦芽糖醇, 山梨糖醇, 木糖醇, 益寿糖, 氢化淀粉水解物.