Please accept this ＂prescription＂ for lowering blood sugar and preventing three highs.

　　Editor’s note:With the rising living standards, the double pressures of life and work, and people’s irregular and unhealthy lifestyles, more and more people are troubled by chronic diseases such as hypertension, hyperglycemia and hyperlipidemia. What if we prevent chronic diseases?

　　Three high people eat more radish skin.

　　Xia Pengbin, nutritionist in charge of clinical nutrition department of Zhongda Hospital affiliated to Southeast University, pointed out that radish skin is rich in nutrition, especially suitable for people with three highs.

　　In addition to vitamins and minerals, radish peel is also rich in pectin, quercetin, isothiocyanate and other active substances, which helps to regulate blood lipids, blood sugar and blood pressure to some extent, and is an ideal food for people with three highs. In addition, isothiocyanates also have certain anti-cancer effects. Radish skin is best eaten raw, which can retain more active ingredients, such as cold radish skin, pickled radish skin, sweet and sour radish skin and so on.

　　Pay attention to the following points when cooking radish skin: first, if you plan to make cold radish skin, cut the skin thicker and put a layer of radish meat on it, and the mixed food will look good and delicious; Second, before the cold salad, soak the radish skin in ice water for 30 minutes, which will help to remove the odor and make it more crisp. If there is no ice, just put water directly, and the effect is slightly worse; Third, marinate the radish skin with salt for a while in advance, and the taste is better; Fourth, it’s best to eat the radish skin at one time. If you can’t finish it, you must put it in a sealed box and put it in the refrigerator, so as not to bring bad smell to the refrigerator.

　　One or two cereals a day to prevent diabetes.

　　According to a new joint study by Chalmers University of Science and Technology in Sweden and Danish Cancer Society, eating 50 grams of whole grains (endosperm, germ and bran of rye, oats, wheat and other grains) every day can prevent type 2 diabetes.

　　The researchers selected the health data of 55,000 Danes. At the beginning of the study, these people were between 50 and 65 years old. During the following 15 years, more than 7,000 people developed type 2 diabetes. The researchers first counted the total daily intake of whole grains and the types of whole grains (rye bread, oatmeal, assorted porridge, etc.), and then combined the data with the statistics of Danish National Diabetes Register for combing analysis. The results show that the people who eat the most whole grains (at least 50 grams of whole grains every day, equivalent to a small bowl of oatmeal or a piece of rye bread) have the lowest proportion of type 2 diabetes, and the less they eat, the higher the proportion. Specifically, men who eat more than one or two whole grains a day have a lower risk of getting sick than those who don’t eat at all, and women have a lower risk of getting sick.

　　Researchers say that eating more whole grains is one of the most effective dietary methods to reduce the risk of type 2 diabetes. In addition, drinking coffee and eating less red meat can also play a role.

　　There are "three highs", drink some cereal thick pulp.

　　Many people have detected "three highs". Apart from lack of exercise, craving for delicious food and pursuing eating habits of high fat, heavy refined grains and less coarse grains are also the fundamental reasons for the high incidence of symptoms such as "three highs". Zhang Ye, director of the Nutrition Department of the 309 Hospital of the People’s Liberation Army, suggested choosing more coarse grains as your staple food.

　　Zhang Ye pointed out that the dietary guidelines for China residents suggest that you should eat 250-400g of grains every day, including 50-100g of coarse grains and coarse grains. But for the "three highs" crowd, this amount needs to be added, which can account for 1/3 to 1/2 of the staple food. Compared with flour and rice, the energy supplied by coarse grains is not high, but the dietary fiber content is much higher, which hinders the absorption of fat to some extent and can reduce the concentration of low-density cholesterol and triglyceride in blood, thus reducing the risk of hypertension, diabetes and hyperlipidemia.

　　Because coarse grains are more troublesome to make, it takes almost two or three hours, including the time of boiling. Zhang Ye suggested drinking thick grain pulp. When I was young, when I was cooking porridge at home, I would give the rice oil floating on the surface to children and the elderly. This layer of rice oil is actually the fat in grain, and it is mostly unsaturated fatty acid, which is very easy to absorb. Therefore, it is a very healthy diet to boil or mash coarse grains.

　　How to eat the healthiest? Zhang Ye’s secret is: grain+beans+nuts. For example, black rice, black beans and black sesame seeds can be selected in winter, and the black combination of walnut powder has the function of tonifying kidney and strengthening body, and the taste and nutrition are quite good. In summer, you can choose mung bean, coix seed, lily, lotus seed and sago. For girls, you can choose rice, red beans, red dates and medlar, which have the effect of nourishing blood and calming the nerves. People with poor spleen and stomach can choose oats, wheat, peanuts, sesame and other combinations, which have the effect of strengthening the spleen and stomach, promoting digestion and resolving food stagnation. For menopausal women, you can add some soybeans, which has a good auxiliary treatment effect.

　　Most people like to eat coarse grains at night. In fact, coarse grains are not easy to digest, and eating too much at dinner may affect the quality of sleep. Zhang Ye suggested that the form of thick grain pulp is easy to take and eat, and it is better to distribute it reasonably in three meals a day.

　　Drink yogurt, blood sugar is good.

　　A study by the research team of Lingnan University in Korea shows that the intake of yogurt is negatively correlated with the risk of diabetes, that is, the more intake, the lower the risk, among the four groups divided according to the intake. The risk of diabetes in the group with the most intake was 27% lower than that in the group with the least intake. Yogurt is also good for patients with diabetes.

　　Zuo Xiaoxia, director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital, said that sugar friends usually have different degrees of intestinal microecological disorders. The level of beneficial short-chain fatty acids such as butyric acid and propionic acid produced in the intestine is low, which leads to the decrease of insulin sensitivity, the increase of blood sugar and the imbalance of glucose and lipid metabolism. Eating yogurt can effectively improve the intestinal flora of sugar friends, while drinking yogurt is simpler than supplementing probiotics. Although there are more probiotics in probiotic drinks, there are also a lot of sugar, so this kind of drinks is not suitable for sugar lovers.

　　Zuo Xiaoxia suggested that sugar friends had better drink yogurt after meals, because the strong acidity of gastric acid before meals will destroy most lactic acid bacteria and reduce the effect of yogurt. Many sugar friends think that yogurt is high in sugar, but the lactose in it produces lactic acid after fermentation, which can delay gastric emptying and help control postprandial blood sugar; Even if a small amount of lactose remains, it will be decomposed and absorbed in the small intestine and will not cause blood sugar fluctuation. In China, the minimum package of yogurt products is 100 grams, 2 spoonfuls or one cup per day. For overweight and obese sugar friends, it is best to choose low-sugar or skim yogurt in the supermarket. For yogurt flavored with a lot of jam, it is not recommended to choose.

　　High blood fat, eat half an egg yolk every day.

　　The fat in egg yolk is mainly monounsaturated fatty acid (oleic acid), and the phospholipid content is also high. However, the utilization rate of iron in egg yolk is low, only about 3%, because it contains vitellin, which interferes with the absorption of iron.

　　The weight of eggs is generally between 45 and 55 grams. Dietary Guidelines for China Residents (2016) recommends that the average intake of eggs for adults is 40-50g per day, with one egg per day and no more than 7 eggs per week. Ma Guansheng, director of the Department of Nutrition and Food Hygiene of Peking University College of Public Health, said that for patients with hyperlipidemia, the intake of egg yolk should be appropriately reduced, such as eating an egg white, but the egg yolk can be halved. It is best to arrange eggs to be eaten every day, rather than focusing on a certain meal.

　　Eat more green leafy vegetables and get less fatty liver.

　　A recent Swedish study published in the Proceedings of the National Academy of Sciences found that eating more green leafy vegetables is very important to prevent fatty liver.

　　Dr Matthias Karstrom, a researcher at Karolinska Institute in Sweden, and his team fed a group of mice with high-fat and high-sugar foods, which increased their risk of fatty liver. After that, some mice were supplemented with nitrate (green leafy vegetables contain a lot of nitrate), and it was found that the risk of fatty liver in these mice was significantly reduced. The researchers also studied the culture of two different human liver cells, which verified the results of mouse experiments. In addition, the researchers also found that the blood pressure of type 2 diabetic mice decreased and the insulin level improved after nitrate supplementation. Previous studies have shown that nitrate from vegetables can help improve mitochondrial function and improve physical endurance.

　　Researchers say that overweight and excessive drinking are the two main causes of fatty liver, and there is no effective drug to treat fatty liver at present. This new study shows that eating more green leafy vegetables and increasing nitrate intake can help reduce fat accumulation in the liver and reduce the risk of fatty liver, heart disease and diabetes.