血糖正常值最新标准？血糖高吃什么好？

　　一说起糖很多人都知道需要控制!糖是人体所需的重要营养素。糖分过多称为高血糖，过少被称为低血糖，无论是多是少对身体健康的是有伤害的，因此对于血糖一定要控制在正常的范围内。那么血糖正常值最新标准是多少呢？血糖高吃什么好？

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　　控制血糖：从食品源头来检查你的健康。

　　ID: Ling_WSL

　　糖尿病患者最关心的问题之一是学会控制血糖。食物在其中扮演了重要的角色。某些食物能让你的血糖保持在一个稳定的水平，而另一些食物则会导致血糖下降或飙升。

　　One of the biggest concerns of people with diabetes is learning to control their blood sugar. Food plays a huge part of doing so. Certain foods can help keep your blood sugar at consistent levels, while others can cause it to drop or skyrocket.

　　如果患有糖尿病，知道饮食中应该包含哪些食物，就能更好地控制血糖。但是有这么多的错误信息，要知道什么是事实，什么是虚构是很棘手的。

　　When you're living with diabetes, knowing which foods to include in your diet can help keep blood sugar under better control. But with so much misinformation out there, it can be tricky to know what s fact and what's fiction.

　　下面列出了控制血糖的10种食物。

　　Here's a list of the top 10 foods to control blood sugar.

　　包括西兰花在内的非淀粉类蔬菜含有大量纤维和少量碳水化合物，这对血糖水平的影响较小。一杯生西兰花花蕾提供 20 卡路里，3.7 克碳水化合物和 2 克蛋白质。根据美国糖尿病协会的说法，糖尿病患者在一顿饭中应该吃一半的非淀粉类蔬菜，比如西兰花。

　　Non-starchy vegetables including broccoli have lots of fiber and a small amount of carbs, which results in a smaller impact to blood sugar levels. One cup of raw broccoli flowerets provides 20 calories, 3.7 grams of carbs and 2 grams of protein. According to the American Diabetes Association, a person with diabetes should fill half their plate with non-starchy vegetables like broccoli during a meal.

　　

　　建议每周至少吃两次鱼和海鲜。鲑鱼特别有益，因为它含有 ω-3 (Omega-3) 脂肪，尤其是一种被称为 EPA （二十碳五烯酸）和 DHA （二十二碳六烯酸）的脂肪。EPA 和 DHA 在生命的各个阶段都对心脏、大脑和眼睛的健康有帮助。糖尿病患者患心脏病的风险更高，所以食用鲑鱼会有所帮助。

　　Fish and seafood is recommended at least twice a week. Salmon is especially beneficial as it contains omega-3 fats specifically one called EPA (eicosapentaenoic acid) and DHA (decosahexaenoic acid). EPA and DHA are known for supporting heart, brain, and eye health at all stages of life. People with diabetes are at a higher risk for heart disease, so incorporating salmon can help.

　　此外，鲑鱼是一种高脂肪鱼类，加上蛋白质这两种营养物质可以帮助减缓食物被身体吸收的速度。

　　In addition, salmon is a high fat fish and together with the protein these two nutrients can help slow down how quickly food is absorbed into the body.

　　

　　燕麦片是一种全谷物，这意味着它含有健康的纤维。选择富含纤维的食物很重要，因为纤维有助于减缓碳水化合物被吸收的速度，从而帮助糖尿病患者调节血糖。

　　Rolled oats is a whole grain, which means that it has a healthy dose of fiber. Choosing foods with plenty of fiber is important as fiber helps slow down how quickly carbs are absorbed, which in turn, helps people with diabetes regulate blood sugar.

　　

　　美国糖尿病协会建议多吃非淀粉类蔬菜，包括菠菜。一杯这种水溶性蔬菜提供 6.9 卡路里，1.1 克碳水化合物和 0.9 克蛋白质。把一半的菠菜放在你的盘子里，或者和其他低碳水化合物的蔬菜一起做一份沙拉。

　　The American Diabetes Association recommends eating more non-starchy vegetables, including spinach. One cup of this water-soluble vegetable provides 6.9 calories, 1.1 grams of carbs, and 0.9 grams of protein. Pile on the spinach on half your plate or make a salad with it along with other low carb veggies.

　　

　　豆类是一种提供碳水化合物和蛋白质的豆类。它们也有较低的升糖指数，可以帮助控制血糖比仅单独含有碳水化合物的食物更好。豆类还含有纤维、维生素和矿物质，使它们成为你膳食中很好的补充。

　　Beans are a legume that provides carbs and protein. They also have a lower glycemic index and can help manage blood glucose better than foods containing carbohydrates alone. Beans also contain fiber, vitamins, and minerals, making them a nice addition to your meal.

　　

　　希腊酸奶提供了很好的钙来源，而且是一种高质量的蛋白质。因为希腊酸奶过滤了液体乳清，它提供的钠和糖比传统酸奶少 40%，蛋白质是传统酸奶的两倍。这是一种很好的摄入乳制品的方式，尤其是对糖尿病患者来说。用它来代替高热量和高饱和脂肪的食物，如酸奶油或蛋黄酱。

　　Greek yogurt provides a good source of calcium plus it’s a high quality protein. Because Greek yogurt is strained the liquid whey, it provides 40% less sodium and sugar, and twice the protein compared to traditional yogurt. It’s a nice way to take in your dairy especially for people with diabetes. Use it to substitute for foods higher in calories and saturated fat like sour cream or mayonnaise.

　　

　　一盎司（1/4杯）的核桃提供 190 卡路里，18 克脂肪（大部分是多元不饱和脂肪），4 克碳水化合物，2 克纤维和 4 克蛋白质。因为核桃含有纤维、脂肪和蛋白质，需要更长的时间来消化，这有助于控制血糖。

　　One ounce (1/4 cup) of walnuts provides 190 calories, 18 grams of fat (mostly polyunsaturated), 4 grams of carbs, 2 grams of fiber, and 4 grams of protein. Because walnuts contain fiber, fat, and protein it takes longer to digest which helps keep blood sugar under control.

　　2011 年发表的一项研究对 117 名 2 型糖尿病患者进行了观察，结果发现，每天用两盎司的坚果代替同等热量的碳水化合物食物，可以改善血糖控制和胆固醇水平。还需要更多的研究来确定所有的潜在益处。

　　A 2011 published study which looked at 117 people with type-2 diabetes found that two ounces of nuts daily as a replacements for the same amount of calories from carbohydrate foods improved blood sugar control and cholesterol. More studies are needed to determine the full potential benefits.

　　

　　据美国糖尿病协会称，草莓是糖尿病超级食物中最富含矿物质、抗氧化剂和纤维的，对整体健康有益，也可能有助于预防疾病。

　　According to the American Diabetes Association, strawberries top the list of diabetes superfoods that are rich in minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.

　　研究还发现吃草莓可以降低血糖。一项发表在《Food & Function》杂志上的研究表明，草莓对血糖水平的影响。科学家让 14 个体重超重的成年人在以下 3 次中的一次饮用草莓饮料（等于一杯新鲜的草莓）：典型的西方早餐前 2 小时（定义为一顿高热量、高饱和脂肪、高糖、和低营养），随餐饮用，或饭后两个小时。那些在早餐前两小时喝草莓饮料的人在十小时内的血糖水平明显低于那些在早餐时喝草莓饮料的人。研究人员认为，草莓可以改善胰岛素信号，将葡萄糖从血液中更快地转移到细胞中。研究人员得出结论，餐后两小时内吃草莓可能有助于降低血糖。

　　Research has also associated eating strawberries with lower blood sugar. One study conducted in the journalFood & Functionexamined the effects of strawberries on blood sugar levels. Scientists asked 14 overweight adults to consume a strawberry drink (equal to 1 cup of fresh strawberries) at one of three times: 2 hours before a typical Western breakfast (defined as a meal high in calories, saturated fat, and sugar, and low in nutrients), with the meal, or two hours after the meal. Those who drank the strawberry drink two hours before breakfast had a significantly lower blood sugar level over a 10-hour period compared to those who had it with the meal. Researchers think that the strawberries may improve the insulin signal, moving glucose (AKA sugar) out of the blood and more quickly into the cells. Researchers concluded that eating strawberries within two hours of a meal may help reduce blood sugar.

　　

　　包括柠檬在内的柑橘类水果，由于富含纤维、维生素C、叶酸和钾，被美国糖尿病协会列为糖尿病超级食物。两汤匙新鲜柠檬汁提供 7.6 卡路里和 2.6 克碳水化合物，而一汤匙柠檬皮提供 2.8 卡路里和 1 克碳水化合物。无论你用的是新鲜柠檬汁还是柠檬皮，你都可以在不让血糖失控的情况下添加大量的味道。可搭配调味汁、卤汁、蔬菜、鸡肉或鱼肉食用。

　　Citrus fruit, including lemons, top the American Diabetes Association as diabetes superfoods as they are high in fiber, vitamin C, folate, and potassium. Two tablespoons of fresh lemon juice provides 7.6 calories and 2.6 grams of carbs, while 1 tablespoon of the zest (or peel) provides 2.8 calories and 1 gram of carbs. Whether you use fresh lemon juice or the zest of the lemon, you can add a tremendous amount of flavor without getting blood sugar out of control. Enjoy in dressings, marinades, over vegetables, chicken, or fish.

　　

　　半杯煮熟的藜麦提供 111 卡路里，19.7 克碳水化合物，2.6 克纤维，1.8 克脂肪和 4 克蛋白质。脂肪、纤维和蛋白质的组合可以让你保持饱腹感，也有助于减缓对食物的吸收，这有助于糖尿病患者控制血糖。

　　One-half cup of cooked quinoa provides 111 calories, 19.7 grams of carbs, 2.6 grams of fiber, 1.8 grams of fat and 4 grams of protein. The combo of fat, fiber, and protein help keep you satisfied and also help slow down the absorption of the food which helps keep blood sugar in check in people with diabetes.

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