糖尿病人的绝佳食品：牛奶(zt)

The Diabetes Food Pyramid: Milk

People with diabetes are at the same risk for osteoporosis as the general public. Fat-free (skim) and low-fat (1%) milk and yogurt will provide the calcium you need without saturated fat and cholesterol. A serving of milk or yogurt can be used as a snack or part of a snack -- milk and crackers or yogurt and fruit. Also, you might find that fat-free milk or yogurt makes a good food to treat low blood glucose reactions. They both provide as much carbohydrate as a serving of starch or fruit.

Easy ways to get more milk and yogurt into your meal plan:

Eat more hot cereal, use milk to substitute for at least half (if not all) the water, use more milk on the cereal as you eat it.
Eat more high fiber dry cereal, it is a way to drink more milk and get a good boost of fiber. Don't limit cereal and milk to breakfast, it can be a quick and easy lunch, dinner or snack. It is a great way to work in another fruit serving.
Blend together fruit with fat-free milk or yogurt to make a tasty shake for a quick snack. Put a serving of milk or yogurt in a blender, toss in a serving of fruit -- banana, strawberries, or peaches, add a bit of extract, vanilla, rum or maple -- blend it up and sip it down.
Create your own yogurt combo -- take plain fat-free yogurt or frozen yogurt and toss in Grapenuts® and/or low-fat granola cereal, dried fruit -- diced dried apricots, apples or pears. A few (not too many) nuts add good crunch.
Drop a few tablespoons of refrigerated yogurt on fresh or canned fruit.
Use plain yogurt as a substitute for sour cream on baked potatoes. Mix in fresh herbs, garlic, Dijon mustard, cayenne or curry (or any combination) for some extra kick.
Make yogurt cheese by "hanging" yogurt over cheesecloth or coffee filter and a strainer. Make it the thickness of cream cheese and add some no sugar jelly to spread on bagels or toast.
Keep containers of yogurt in the refrigerator to use as a quick and convenient snack or part of a meal.
Add dry milk to recipes where the taste will blend in -- meatloaf or meatballs, soups, casseroles, gravies.
Add fat-free milk or dry milk to eggs mixed for scrambled eggs, omelette or French toast.

糖尿病人的绝佳食品：牛奶  

糖尿病患者与常人一样存在患上骨质疏松症的风险。脱脂（去除油脂）及低脂（1%）的牛奶和酸奶将提供给您不含饱和脂肪及胆固醇的钙。一份牛奶或酸奶可作为一餐小吃或搭配其他食物——牛奶加饼干或者酸奶加水果。同样的，你也会发现，脱脂牛奶或酸奶也是缓解低血糖症状的绝佳食品，这两样都能提供与一份淀粉或水果一样多的碳水化合物。

这里提供几种在您的饮食计划中加入更多牛奶和酸奶的简易方法：

多吃熟麦片，用牛奶替代至少一半的水（如果不能全部替代的话），进食的时候在麦片上多加些牛奶。
多吃高纤维干麦片，这样可以多喝牛奶并且摄取更多纤维。早餐中不要限制麦片和牛奶，午餐、晚餐或间餐时吃此类食品也是快捷又方便。再配上一份水果就再好不过了。

把水果与脱脂牛奶或酸奶混合榨汁，这作为快餐饮料十分美味。把一份牛奶或酸奶倒入榨汁机，在投入一份水果——如香蕉、草莓、或桃子，加入一点提取汁、香草精、朗姆酒或枫树汁——将其混合然后慢慢喝光。

自己动手做酸奶套餐——取脱脂的原味酸奶或冻酸奶，并加入到Grapenuts®麦片和/或低脂格兰诺拉麦片、风干水果——切成方块的杏干、苹果干或者梨干。加入一点（不可太多）坚果，嚼起来脆脆的。

在新鲜水果或水果罐头中加入几汤匙冻酸奶。
在烤土豆上加入原味酸奶，以代替酸奶油。混入新鲜的香草、大蒜、迪戎芥末、辣椒或咖喱粉（或其他调料），别有一番风味。
将酸奶“悬挂”在干酪包布或咖啡过滤器及滤网上，可制成酸奶酪。将其制成奶油干酪的厚度，并加入无糖果冻，可以涂在百吉饼或土司面包上。

在冰箱中放几罐酸奶，可作为快捷、简便的小吃或佐餐食用。
做菜时加入奶粉，可将牛奶的香味融入菜肴中——肉、肉丸、汤、沙锅、肉汁。
在鸡蛋中加入脱脂牛奶或奶粉，可制做炒蛋、煎蛋或法式土司。

新鲜水果，水果罐头，香蕉等，倒是不敢相信耶

and this is so western...