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In China, the number of diabetic patients is increasing year by year, and blood sugar control has become the focus of many people's attention. Among them, postprandial blood glucose control is particularly important because it is closely related to various complications of diabetes. So, how can you effectively control blood sugar after meals? Today, I will introduce you to two ways to control sugar to help you get rid of the problem of blood sugar spike after meals.
1. Knowledge Expansion: Causes of Postprandial Blood Sugar Spikes.
1.Unreasonable diet: Excessive intake of high-sugar, high-fat, and high-salt foods leads to a rise in blood sugar.
2.Eating too fast: Eating large amounts of food in a short period of time causes a rapid rise in blood sugar.
3.Insulin insufficiency: Insulin is a key hormone that regulates blood sugar, and insufficient secretion can easily lead to an increase in blood sugar after meals.
4.Intestinal problems: The intestinal tract is too able to absorb sugar, causing blood sugar to rise faster.
5.Improper postprandial exercise: Strenuous exercise immediately after a meal may cause a temporary decrease in blood sugar, but blood sugar may then occur**.
2. Dry food suggestions: two ways to control sugar.
1.Slow Food.
The so-called slow eating method is to slow down the pace of eating, chew and swallow slowly. Studies have shown that the speed of eating is positively correlated with the degree of postprandial blood glucose elevation. Eating at a slower pace can help lower blood sugar after a meal.
Operation steps: 1) Pre-meal preparation: Drink a moderate amount of water before a meal to increase satiety and slow down the speed of eating.
2) During eating: try to chew slowly as much as possible, chew more than 30 times per mouthful, and take 20-30 minutes for each meal.
3) After meals: Rest for 30 minutes before taking a walk and other light exercises will help blood sugar drop steadily.
2.Mixed diet.
Mixed diet refers to the rational combination of foods in one meal to achieve a balanced distribution of nutrients such as sugar, fat, and protein in the meal. Studies have found that mixed meals can help reduce the magnitude of postprandial blood sugar increases.
Operation steps: 1) Food matching: Match the staple food of each meal with an appropriate amount of protein foods (such as lean meat, fish, soy products, etc.) and vegetables.
2) Cooking method: Try to use steaming, stewing, boiling and other low-oil and low-salt cooking methods.
3) Eating order: Eat vegetables first, then meat, and finally staple foods, which helps to delay the absorption of sugar.
3. Tips.
1.Rational use of hypoglycemic drugs: Under the guidance of a doctor, rational use of hypoglycemic drugs, such as glycosidase inhibitors, insulin, etc., can help control postprandial blood glucose.
2.Regular work and rest: Maintaining a regular routine and avoiding staying up late can help with insulin secretion and blood sugar control.
3.Increase exercise: Moderate increase in aerobic exercise, such as walking, swimming, jogging, etc., to help improve the body's sensitivity to insulin.
4.Regular check-up: Diabetic patients should regularly check blood sugar, glycosylated hemoglobin and other indicators in order to adjust the ** regimen in time.
In conclusion, controlling blood sugar after a meal is not difficult, you just need to master a certain amount of knowledge and put it into practice. I believe that through the introduction of the above two ways to control sugar, everyone has a deeper understanding of postprandial blood sugar control. As long as you persevere, I believe everyone can get rid of the problem of blood sugar spikes after meals. Remember, knowledge is power, let's cheer for our health together!
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