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各位朋友，大家好，现在是“每天健康三分钟”时间，我是道简-心血管康复医生集团的护士胡亚婷，今天有我为大家讲一下“糖友早餐这么吃，控糖更有效”。
一天之计在于晨，早餐吃得好是一天健康的开始，据统计，早餐可以大幅度降低，胰岛素抵抗的发生机率和严重程度，因此糖友一定要对早餐格外重视，学着科学搭配，吃好早餐。
那么糖友的优质早餐是怎样的？
好的早餐当然是既吃饱又吃好，即热量应达到全日总能量的20-35%，并科学搭配食物。
通常早餐食物分为4大类：谷类、肉类、奶豆类和果蔬类。
▶如果早餐里上述4类都包含，则为优质早餐；
▶如果只包含其中3类，则认为质量较好；
▶如果只选其中2类，则算基本合格；
▶只有1类的话，则认为质量较差。
同时早餐还应定时定量，避免油炸、肥腻、高糖食品，吃到七八分饱为好。
那么糖友早餐吃什么好呢？
牛奶、豆浆
牛奶、豆浆含蛋白质和钙多，可以补充糖尿病患者需要的钙质和优质蛋白质，特别是牛奶、豆浆的血糖生成指数非常低，有稳定血糖的作用，二者可以任选一种。
谷类食物
糖友早餐主食宜吃全麦面包、菜包子、馒头、花卷等谷类食物。
有的糖尿病患者早晨特别喜欢吃面条、稀饭。这时应注意，面条中应加些鱼（肉）片和蔬菜，稀饭（最好是燕麦粥）中应加些麦片和鸡蛋，这样的搭配比较合理，避免了单纯碳水化合物谷类食物对血糖较大的影响。
动物性食物
如果主食中没有添加鱼肉蛋类食物，根据实际情况，还可以添加一个清水煮鸡蛋（注意不是高热量的油煎荷包蛋），或者少量的瘦肉或鱼。
蔬菜
吃蔬菜有利于降低血糖，可提供维生素、矿物质和膳食纤维，还能增加饱腹感，保持大便通畅，对糖友很有好处，所以糖友宜多吃蔬菜。
建议糖友们的早餐要多样化一些，不仅仅是早餐的餐单食物多样化，一周的早餐也可以多样化。
早餐对糖友来说是非常重要
所以一定要关注自己的早餐
通过一些合理的规划和搭配方案
有利于血糖的稳定
最后祝大家生活愉快，身体健康！想了解更多健康科普小知识，请关注我们
【英文版】
Diabetic patients can control sugar more effectively by eating breakfast like this
Dear friends, nice to meet you!Now it is time for “health talk for three minutes every day”,my name is Hu Yating, a nurse of Daojian Doctor Group of Cardiovascular Rehabilitation.Today, I'd like to talk about "Diabetic patients can control sugar more effectively by eating breakfast like this".
The plan of the day is in the morning.Eating a good breakfast is the beginning of a healthy day. According to statistics, breakfast can greatly reduce the incidence and severity of insulin resistance. Therefore, diabetic patients must pay special attention to breakfast, learn to match scientifically and have a good breakfast.
So what's a good breakfast for diabetics?
A good breakfast is of course both full and good,that is, the calories should reach 20-35% of the total energy of the day, and the types of food should be scientifically matched. Breakfast food is usually pided into four categories: Cereals, meat, milk beans and fruits and vegetables.
▶If the above four categories are included in the breakfast, it is a good breakfast;
▶If only three of them are included, the quality is considered to be better;
▶If only two of them are selected, they are basically qualified;
