逆糖最TOP系列-爆料10种最适合糖友的营养素食补大全

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端午恰逢高考，来自四海八荒的这波热点你get到了吗？在这里要提醒各位的是端午期间可别忘了控糖、减重大计哦！嘿嘿~

低碳出行，记得为学子们让路哦~

言归正传，经常有糖友问及“糖尿病患者需要补充维生素吗？”

其实，适量补充某些营养素对于改善2型糖尿病是有帮助的。

一般的糖尿病管理指南中，主要注重的是对血糖水平的控制，而合理的膳食摄入对于维持良好的血糖水平也非常重要，更何况食物是补充营养素的最佳来源。

“那么糖友应该补充哪些营养素呢？”

营养素的种类很多，又分为维生素、矿物质和微量元素。

今天就给大家推荐一些糖尿病人最应补充的维生素、矿物质、及富含这些营养素的食物。

这些营养素不仅有助于控制血糖稳态，也能有效减少糖尿病并发症的可能，并且也适用于健康人士，有利于帮助降低患上2型糖尿病的风险。

更重要的是让糖友们补得恰到好处，同时也能控制好血糖水平哦 ~

★推荐食物：水果类（黑加仑、草莓、柠檬）、蔬菜类（西兰花、苦瓜、灯笼椒、羽衣甘蓝、西红柿）

补充维生素C能有效降低2型糖尿病人的餐后血糖峰值(Mason et al., 2019)[6]

★推荐食物：鱼肝油、深海鱼（鲑鱼，鲭鱼，旗鱼等）、菌菇类

★推荐食物：牛奶、鱼类（金枪鱼，鲑鱼）、鸡蛋、鸡肝、牛肉、胡萝卜、菠菜、韭菜、鹰嘴豆、黄油、植物油、辛香料（胡椒、辣椒、月桂叶、迷迭香等）

维生素B6有效降低大鼠口服淀粉溶液后的血糖(Kim et al., 2018)[10]

★推荐食物：蛤类、动物内脏（牛肝、羊肝、鸡肝）、章鱼、牡蛎、鱼类（金枪鱼、鲑鱼）、牛奶、酸奶、奶酪、鸡蛋

★推荐食物：油类（小麦胚芽油、榛子油、葵花籽油、杏仁油）、坚果种子类（葵花籽、杏仁、榛子、松子、花生、巴西坚果）、花生酱、鲍鱼、鹅肉、鲑鱼、小龙虾、鱼卵、章鱼、龙虾

补充维生素E有效改善肥胖人群的血糖指标、胰岛素指标和胰岛素敏感性(Manning et al., 2

★推荐食物：贝类（牡蛎、蚝）、花椰菜、大蒜、牛肉、火鸡胸肉、红酒、豆角、西红柿、生菜、黑胡椒

铬的摄入有效降低了2型糖尿病人的糖化血红蛋白(Patal et al., 2010)

铬的摄入有效改善了2型糖尿病人的空腹血糖(Patal et al., 2010)

★推荐食物：纯黑巧克力、牛油果、坚果类（杏仁、腰果、巴西坚果） 、豆腐、种子类（亚麻籽、南瓜籽、奇亚籽、芝麻）、蔬菜类（羽衣甘蓝、菠菜、芥菜）

与低镁摄入相比，高镁摄入显著降低了胰岛素抵抗和空腹胰岛素水平(Cahill et al., 2013

★推荐食物：肉类（牛肉、羊肉、猪肉）、海产品（蚝、螃蟹、虾、贻贝）、豆类（鹰嘴豆、扁豆）、种子类（南瓜籽、芝麻）、坚果类（松子、花生、杏仁）、乳制品（牛奶、奶酪）、鸡蛋、纯黑巧克力

★推荐食物：辛香料（丁香、黄姜、肉桂）、糙米、鹰嘴豆、菠菜、山核桃、松子、南瓜子、丹贝、大豆

补充锰可改善葡萄糖耐量和胰岛素分泌(Lee et al., 2013)[24]

★推荐食物：动物肝脏（心脏、肝脏、肾脏）、肉类（猪肉、牛肉、鸡肉）、鱼类（鳟鱼、鲱鱼、鲭鱼、沙丁鱼）、蔬菜类（菠菜、花椰菜、西兰花）、水果类（草莓）、豆类（大豆、扁豆、花生）、芝麻、开心果

补充辅酶Q10有效降低了氧化应激和改善胰岛素抵抗(Yoo et al., 2018)[26]

根据糖友们的糖尿病诊疗方案与类型，适量地补充维生素和矿物质对糖尿病病情是有益的。

除了通过食用天然食物来摄取足够的营养素外，也可选择食用额外的营养素来补充。

但在额外补充营养素之前，建议先寻求医生或专业营养师的意见与指导，并谨慎选择适合自己的营养素种类与适宜的摄入量，以确保它们与您所使用的任何处方药物是安全的。

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文/Yee Ling

编辑/Rocky

参考资料：

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【声明】本原创内容作为知识分享和信息交流，仅代表个人观点。由于每个人身体状况及患病情况存在差异，文章内容不可取代专业医疗建议。请大家根据自身健康状况理智作出选择。

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