糖尿病患者的饮食与运动“黄金法则”科普宣教
发布时间：2025-12-21 09:41:38 | 本文来源： 普外二科曾成芳
16.7mmol/L)或过低( 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一、糖尿病是一种需要长期自我管理的慢性疾病，饮食控制和规律运动是管理血糖的两大核心手段，今天我们就来一起学习其中的“黄金法则”，帮助大家科学控糖，享受健康生活。
二、饮食黄金法则:吃对、吃好、控血糖
1.主食换一换:优选“粗”的，拒绝“精”的
用全谷物(燕麦、糙米、藜麦)、杂豆类替代部分精制米面，每餐主食量建议根据身高、体重和活动量控制在一个拳头大小左右。
避免粥、烂面条等煮得过于软烂的主食，这类食物升糖指数高，会让血糖快速飙升。
2.蔬菜多吃点:绿叶为主，种类丰富
每日蔬菜摄入量不少于500g，绿叶蔬菜(菠菜、芹菜、油麦菜)占一半以上，它们热量低、膳食纤维丰富,能延缓血
糖吸收。
淀粉类蔬菜(土豆、山药、南瓜)要当作主食看待，吃了这类蔬菜,就要相应减少米饭、馒头的摄入量。
3.蛋白质选对了:优质、适量、低脂
优选鱼、虾、鸡胸肉、鸡蛋、低脂牛奶、豆制品等优质蛋白质，每餐摄入量大概一个掌心大小。
减少肥肉、动物内脏、油炸食品的摄入，避免加重身体代谢负担。
4.烹饪方式改一改：清淡为主,少油少盐多采用蒸、煮、炖
凉拌的方式，每日烹调用油不超过25g，食盐摄入量不超过5g。
拒绝含糖饮料、糕点、蜜线等加工食品，这些食物含糖量高，是控糖的“隐形杀手”
5.进餐习惯调一调：定时定量，少食多餐
固定三餐时间，每餐七八分饱即可;血糖波动大的患者，可在两餐之间少量加餐(如半个苹果、一小把坚果)避免低血糖。
三、运动黄金法则：动对时间、选对方式、控强度
1.运动前先评估:安全第一
血糖过高(空腹血糖>16.7mmol/L)或过低( 4.4mmol/L)时，不宜运动;有严重并发症(如心功能不全、足部溃疡)的患者，需遵医嘱运动。
运动前准备舒适的鞋袜，随身携带糖果或饼干，预防低血糖。
2.选对运动类型：有氧运动为主，力量训练为辅
有氧运动:是控糖的主要运动方式，如快走、慢跑、游泳、骑自行车、打太极拳等，能有效消耗血糖，改善胰岛素敏
感性。
力量训练:每周可进行2次,如举哑铃、靠墙静蹲、弹力带训练，增加肌肉量，肌肉能更好地消耗血糖。
3.把控运动时间与强度：循序渐进
运动时间：建议在餐后1-2小时运动每次30-60分钟，每周坚持5-7次。
运动强度:以“微微出汗、能正常说话”为宜，避免剧烈运动;运动时心率控制在(170-年龄)次/分钟左右。
4.运动后别忽视：做好收尾工作
运动后不要立即停下，缓漫步行5-10分钟，进行拉伸;及时补充水分，监测血糖变化。
若运动后出现心慌、手抖、头晕等低血糖症状，立即食用随身携带的含糖食物。
四、饮食和运动是糖尿病管理的“两大基石”，没有一蹴而就的捷径，需要长期坚持和科学调整。希望大家牢记今天的“黄金法则，”把健康掌握在自己手中!
