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With the improvement of living standards, metabolic diseases such as diabetes have become the main enemies that threaten people's health. In particular, the incidence of diabetes mellitus is increasing year by year, which has brought great distress to patients. Controlling blood sugar levels is at the heart of diabetes**, and diet control is an important part of blood sugar management. So, how can we solve the problem of sugar control? This article will reveal the answer for you.
1. Understand the glycemic index (GI).
The glycemic index (GI) is a measure of how much a food causes a rise in blood sugar. In general, foods with a GI value of less than 55 are considered low-glycemic foods, such as oats, beans, etc.; Foods with a GI value between 55 and 75 are moderately glycemic foods, such as corn, wheat, etc.; Foods with a GI value higher than 75 are high-glycemic foods, such as white rice, sugar, etc. Choosing foods that are low in glycemic values can help control blood sugar fluctuations and reduce the risk of complications.
2. Mix meals reasonably.
1.Coarse and thin matching: Increasing the proportion of coarse grains in staple foods, such as corn, sweet potatoes, barley, etc., can reduce the rate of blood sugar rise after meals.
2.Meat and vegetarian combination: Eat more vegetables, lean meat, low-fat dairy products, etc., and reduce the intake of greasy foods and high-fat foods.
3.Protein matching: appropriately increase the intake of high-quality protein foods such as beans, fish, and eggs to ensure balanced nutrition.
3. Control the speed of eating.
When eating, you should chew slowly and chew more than 30 times per bite. Studies have shown that the faster you eat, the faster your blood sugar rises. On the contrary, the slow rate of eating and the slow rise of blood sugar are conducive to blood sugar control.
4. Eat regularly and quantitatively.
Following the dietary principle of "three main meals, three small meals", the total calorie intake should be evenly distributed among each meal. Avoiding overeating and reducing your intake of late-night snacks can help stabilize your blood sugar.
5. Pay attention to postprandial exercise.
Moderate exercise after meals, such as walking, jogging, etc., can reduce the occurrence of postprandial blood sugar spikes and is conducive to blood sugar control. However, it should be noted that the exercise intensity should not be too high to avoid the occurrence of hypoglycemia.
Sixth, scientific seasoning.
1.Limit salt intake: Keep your daily salt intake within 6 grams and avoid high-salt foods, such as pickled foods and pickles.
2.Moderate intake of vegetable oil: olive oil, peanut oil, etc., the daily intake is controlled at 25-30 grams.
3.Increase spices: such as ginger, garlic, peppercorns, etc., can increase the taste of food, reduce appetite, and help blood sugar control.
7. Maintain a good routine and mentality.
Getting enough sleep, having a regular routine, and a positive mindset are essential for blood sugar control. Avoid staying up late and overexerting yourself to keep your mood happy and help stabilize your blood sugar.
In short, controlling blood sugar is not difficult. As long as you master the above seven eating tips, you can easily deal with the problem of sugar control. Of course, everyone's specific situation is different, and dietary control regimens need to be different from person to person. Based on the above principles, you can consult a professional doctor or dietitian to develop a personalized diet plan. As long as you adjust your lifestyle carefully, I believe that the quality of life of diabetic patients will definitely improve.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!