抗糖化等於抗老化，抗糖飲食這樣吃就對了！

減糖飲食可減少刺激胰島素分泌及三酸甘油脂的合成，促進升醣激素(Glucagon)增加肝醣分解及促進脂肪分解，可維持血糖穩定又有助減重，想要糖尿病逆轉勝，就由「口」開始，抗糖廚神單元告訴你，如何吃得澎湃，血糖還能超穩定！

減糖與糖尿病的關連

糖類是碳水化合物的總稱，除膳食纖維為不可消化性的多醣類，不易影響血糖波動外，包括食物中的果糖、乳糖、蔗糖、澱粉都非常容易讓血糖上升，會快速刺激胰島素分泌。

胰岛素的作用包括幫助葡萄糖從血液進入細胞，提供能量來源，以及促使部分未用完的葡萄糖進入肝臟儲存為肝糖，血糖降低時也能提取做為，能量使用。但肝臟儲存肝糖容量有限.(約400g)，若攝取的醣類過多，消耗不完，肝臟存放處也滿了，胰島素便會將葡萄糖轉變成三酸甘油脂運送到皮下組織儲存，有促進脂肪合成的效果。

而脂肪細胞不但能儲存能量，也會分泌發炎物質，所以過多脂肪囤積不僅會造成發胖，更會影響胰臟細胞功能，產生胰島素阻抗，也是造成第二型糖尿病的原因想要脫離糖尿病，第一步就是要减糖(三白不吃，白米、白麵、白糖)！

抗糖首要吃對比例

抗糖飲食是從每日飲食中選擇以優質蛋白質40%+膳食纖維40%+優質好油20%，在每日的食材上作變化。

(1) 40% 優質蛋白質

可選擇非加工的動物性肉類、豆類、蛋類、魚類...等優質白質來源，有助維持肌肉量，減少基礎代謝率下降。

(2) 40% 綠葉蔬菜及膳食纖維

如地瓜葉、龍鬃菜、棬心菜、高麗菜、苦瓜、秋葵、洋蒽、甜椒、牛募、緣花椰、竹简...等膳食纖維來源能刺激腸胃道蠕動，促進排便，改善腸胃功能，亦可延緩葡萄糖的吸收，避免餐後血糖急遽.上升，有助降低血糖及膽固醇，並能增加飽足感，有助體重。

3_20% 優質好油

如橄欖油、印加果油、酪梨油、亞麻仁籽油、紫蘇油.等皆屬優質的油脂。烹調時除了油脂豐富的肉類料理之外，也可佐以單元不飽和脂肪酸為主的植物性油脂。攝取好油能避免反式脂肪造成血管栓塞，減少因大量油脂攝取造成疾病增加風險。

Anti-glycation is equal to anti-aging, and the anti-sugar diet is proper!

Using a sugar-reduced diet can reduce the stimulation of insulin secretion and the synthesis of triglycerides. It also promotes Glucagon, increases the decomposition of liver glucose, promotes fat decay, maintains blood sugar stability, and helps weight loss. If you want to reverse diabetes, watch what goes into the month. The Anti-Sugar Chef tells you how to eat streaming, and the blood sugar can get super stable!

The link between sugar reduction and diabetes

Carbohydrates are the general term for carbohydrates. In addition to dietary fiber, indigestible polysaccharides, it is not easy to affect blood sugar fluctuations. Fructose, lactose, sucrose, and starch in food can easily increase blood sugar and quickly stimulate insulin secretion

Insulin's actions include:

Helping glucose enter cells from the blood.

Providing a source of energy.

Prompting some unused glucose to enter the liver for storage as glycogen.

Insulin can also be extracted for energy use when blood sugar is lower than usual. However, the capacity of the liver to store hepatic glucose is limited. If we consume too much-ingested sugar, the liver storage will be whole. As a result, insulin will convert the glucose into triglyceride and transport it to the subcutaneous tissue for storage to promote fat synthesis.

Fat cells can not only store energy but also secrete inflammatory substances. Therefore, excessive fat accumulation will not only cause obesity but also affect the function of pancreatic cells, resulting in insulin resistance. Furthermore, it is also the cause of type 2 diabetes. If you want to get rid of diabetes, the first step is to reduce sugar (do not eat three whites; white rice, white flour, white sugar)!

Anti-sugar first eat comparison ratio

An anti-sugar diet consists of 40% high-quality protein + 40% dietary fiber + 20% high-quality oil from the daily diet, plus changes in everyday ingredients.

(1) 40% high-quality protein

Choose non-processed animal meats, beans, eggs, fish. A high-quality source of white matter helps maintain muscle mass and reduce basal metabolic rate decline.

(2) 40% green leafy vegetables and dietary fiber

Such as sweet potato leaves, dragon mane vegetables, cabbage, cabbage, bitter gourd, okra, anthracene, sweet peppers, cattle raised, margin cauliflower, bamboo slips. The source of dietary fiber can stimulate gastrointestinal peristalsis, promote bowel movements. It can also help improve gastrointestinal function, delay glucose absorption, avoid the rapid rise of blood sugar after meals, help lower blood sugar and cholesterol, increase satiety, and help weight loss.

3_20% high quality oil

Olive oil, Inca oil, avocado oil, linseed oil, perilla oil are all high-quality oils. In addition to fat-rich meat dishes, you can also use vegetable oils based on monounsaturated fatty acids. Consuming good oils can avoid vascular embolism caused by trans fats and reduce the increased risk of disease caused by a large fat intake.

抗糖首要吃對比例

抗糖飲食是從每日飲食中選擇以優質蛋白質40%+膳食纖維40%+優質好油20%，在每日的食材上作變化。

(1) 40%優質蛋白質

可選擇非加工的動物性肉類、豆類、蛋類、魚類...等優質白質來源，有助維持肌肉量，減少基礎代謝率下降。

(2) 40%綠葉蔬菜及膳食纖維

如地瓜葉、龍鬃菜、棬心菜、高麗菜、苦瓜、秋葵、洋蒽、甜椒、牛募、緣花椰、竹简...等膳食纖維來源能刺激腸胃道蠕動，促進排便，改善腸胃功能，亦可延緩葡萄糖的吸收，避免餐後血糖急遽(.)上升，有助降低血糖及膽固醇，並能增加飽足感，有助體重。

3_20%優質好油

如橄欖油、印加果油、酪梨油、亞麻仁籽油、紫蘇油(.)等皆屬優質的油脂。烹調時除了油脂豐富的肉類料理之外，也可佐以單元不飽和脂肪酸為主的植物性油脂。攝取好油能避免反式脂肪造成血管栓塞，減少因大量油脂攝取造成疾病增加風險。

● 嚴禁攝取澱粉類

澱粉(碳水化合物)非屬人體必須營養素(人體不能裂造、卻不可或缺，必須從飲食中補充的營養素稱為「必須營養素」，如來自蛋白質的必須胺基酸、來自脂肪的必須脂肪酸，卻沒有所謂的「必須糖類」，意指可從人體生化反應去轉換。 )，且澱粉類會讓血糖快速上升，影響血糖控制，糖友應該徹底戒糖/澱粉。

● 不選擇低脂肪肉類

脂肪是提供人體能量及儲存能量的來源，也是細胞膜的構成成分，能維持體溫和保護人體器官，並促進脂溶性維生素的吸收。抗糖飲食不需刻意選擇低脂蛋白質，而是提升優質蛋白質與優質脂肪的比例。

● 不複雜計算熱量

抗糖廚神料理不需複雜計算熱量，選擇健康的食材，用目測法來判斷餐盤內食材的正確比例、份量即可。重點在於完全戒糖/精繳澱粉，不管自己下廚或外食都能簡單執行。(如三餐主食的白米、白面、白麵包都屬澱粉類食物)

● 不複雜計算熱量

雖然天然水果與乳製品有豐富營養成分，但水果中的果糖與乳製品中的乳糖皆會使血糖快速上升，刺激胰島素快速分泌，不利血糖控制。

● 不攝取不利健康的食物

包括含糖、精緻澱粉的食物、加工食品、高溫油炸燒烤、反式脂肪酸、高糖高油醃漬物都會影響健康。

● 要選擇優質油脂

抗糖飲食中油脂的攝取量要比般飲食為高，油脂能幫助脂溶性維生素A、D、E、K的吸收，對骨質健康、細胞功能及氣色膚質均有關聯，油脂也是飽足感的重要來源，刻意不吃油脂反而會影響體內新陳代謝功能和減脂效果。

● 要正確進食順序

先用溫開水吃(Dibifree®)5-10粒，再食用優質蛋白質，再攝取富含膳食纖維的蔬菜(綠葉蔬菜必吃)，以及優質的好油(堅果與酪梨等好油可增加飽足感)。

● 要多喝水

每天需補充至少2000cc以上的水分(飲水量至少每公斤體重x30cc)。

Anti-sugar diet five do's, and three don't principles

● No starch intake.

Starch (carbohydrate) is not an essential nutrient for the human body. Essential nutrients are nutrients that the body cannot break down but are indispensable and must be obtained from the diet. For example, essential amino acids come from proteins, and essential fatty acids come from fats. Still, there are no so-called "essential carbohydrates." In other words, human biochemicals can convert from human biochemical reactions. Starch will cause blood sugar to rise rapidly and affect blood sugar control. Diabetic patients should altogether quit sugar/starch.

● Do not choose low-fat meat.

Fat is a source of energy and stored energy for the human body. It is also a component of cell membranes, which can maintain body temperature, protect human organs, and promote the absorption of fat-soluble vitamins. An anti-sugar diet does not require us to choose low-fat protein deliberately. Instead, diabetes should increase the ratio of high-quality protein to high-quality fat.

● Do not deliberately count calories.

Anti-Sugar Chef cooking does not require deliberate calorie counting. Choose healthy ingredients and use the visual method to judge the correct proportion and quantity of components in the plate. The point is to quit altogether sugar/refined starches, which you can implement whether you cook or eat out. (For example, white rice, white flour, and white bread, which are the staple food of three meals, are all starchy foods)

● Temporarily stop consuming any fruit and dairy products.

Natural fruits and dairy products are rich in nutrients; however, both fructose in fruits and lactose in dairy products can cause a rapid rise in blood sugar. In addition, it stimulates the rapid secretion of insulin, which is not conducive to blood sugar control.

● Do not eat unhealthy food.

Do not eat unhealthy food such as sugary, refined starchy foods, processed foods, high-temperature frying and grilling, trans fatty acids, and pickles high in sugar and oil.

● To choose high-quality grease.

The fat intake in the anti-sugar diet is higher than that in the general diet. Oil can help the absorption of fat-soluble vitamins A, D, E, and K, which are related to bone health, cell function, complexion, and skin quality. Oil is also a feeling of satiety. An essential source of fat, deliberately not eating fat will affect the body's metabolic function and fat loss effect.

● use the correct order of eating

Take 5-10 capsules (Dibifree®) with warm water, then eat high-quality protein. Follow by having vegetables rich in dietary fiber, green leafy vegetables are a must. Lastly, using high-quality oils (nuts and avocados and other good oils can increase satiety foot feel).

● drink plenty of water

At least 2000cc of water should be added every day (water intake should be at least 30cc per kilogram of body weight).

建議糖友進餐使用餐盤或便當，確認進食的份量與熱量，了解自己身體一天需要的熱量(每公斤標準體重30大卡)。若每天攝取超過我們身體需要量的100卡，如：多喝一杯養樂多或多吃1/3個貝果麵包，一年會增加4公斤體重。以下教糖友簡易目測食材份數看熱量的方式，糖友所用的餐盤直徑為25公分，營養均衡的抗醣飲食每餐都要涵蓋：

● 蛋白質三份：

雞蛋1個為1份蛋白質(7公克)；熟肉類30公克為1份蛋白質，1 個手掌大的肉排為3份蛋白質(7*3-21公克)。每公克的蛋白質產生4大卡的熱量。

● 綠葉蔬菜三份：

碳水化合物1份為15公克(煮熟的蔬菜半碗)。每餐要吃1碗半的蔬菜，即為3份高纖碳水化合物(15*3-45公克)。1公克碳水化合物產生4大卡熱量。

● 油脂與堅果種子類一份：

每份1茶匙，含脂肪5公克。如：1個蛋黄(卵磷脂)，花生10粒，腰果、杏仁果6粒，核桃2粒皆為一份油脂。1公克油脂產生9大卡熱量

Geninova recommends that people with diabetes use a plate or bento for meals to confirm the amount and calories of the meal easily. The prerequisite is to know the calories your body needs daily (30 calories per kilogram of standard body weight). Suppose you consume 100 calories more than your body needs every day. For example: drink an extra cup of yeast milk or eat 1/3 of bagel bread every day. In that case, you will gain 4 kilograms of body weight in a year. The following recommends that sugar lovers use a simple visual method to see the calories. First of all, the plate used by sugar lovers is 10 inches in diameter, and a nutritionally balanced anti-sugar diet should cover each meal:

● Three servings of protein:

One egg is one protein (7 grams), 30 grams of cooked meat is one protein, and one palm-sized meat is three proteins (7*3-21 grams). There are four calories per gram of protein.

● Three servings of green leafy vegetables:

One serving of carbohydrates is 15 grams (half a bowl of cooked vegetables). Eat one and a half bowls of vegetables per meal, three servings of high-fiber carbohydrates (15*3-45 grams). One gram of carbohydrates yields four calories.

● One serving of oil and nut seeds:

One teaspoon per serving contains 5 grams of fat. Such as one egg yolk (lecithin), ten peanuts, six cashews, almonds, and two walnuts are all one oil. One gram of fat yields nine calories.