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Introduction: Diabetes is a common metabolic disease, and the number of diabetic patients in China has exceeded 100 million. Controlling blood sugar levels is key to the daily life of diabetic patients, but the best food is often overwhelming. Today, I'm going to reveal the secret of sugar control that doctors won't tell you, so that you won't be afraid when facing food!
1. Knowledge Expansion: Understanding the Glycemic Index (GI).
The glycemic index (GI) is a measure of how quickly a food raises blood sugar. The higher the GI, the faster the carbohydrates in the food are digested and the faster the blood sugar rises. Diabetics should choose foods with low GI values to slow down the rise in blood sugar. Common low-GI foods are: brown rice, oats, whole wheat bread, beans, vegetables, etc. High-gi foods include: white rice, white bread, sugar, watermelon, etc.
2. Dry food suggestions: customize a personalized diet plan.
1.Moderate carbohydrate intake: Diabetic patients should limit their daily carbohydrate intake to an appropriate range. In general, adults with diabetes should not consume more than 300 grams of carbohydrates per day. Carbohydrate intake can be adjusted appropriately based on factors such as individual weight, age, and medical condition.
2.Arrange meals reasonably: Diabetics should follow the principle of "small meals and frequent meals" and divide their daily diet into three meals and two snacks. This avoids excessive fluctuations in blood sugar and at the same time meets the body's nutritional needs.
3.Food matching: Diabetic patients should pay attention to the reasonable combination of protein, fat and dietary fiber in their diet. Protein**Choose low-fat lean meats, fish, eggs, milk, etc. In terms of fat, you can consume unsaturated fatty acids in moderation, such as olive oil, fish oil, etc. Dietary fiber is mainly used in vegetables, fruits, whole grains, etc.
4.Focus on nutritional supplementation: Diabetics are prone to vitamin and mineral deficiencies, so they need to be supplemented in moderation. Such as vitamin B group, vitamin C, vitamin D, calcium, zinc, etc. Depending on your individual needs, you can consult with your doctor or dietitian to develop a suitable nutritional supplementation regimen.
3. Exercise**: Moderate exercise helps to control sugar.
1.Choose the right exercise program: Diabetic patients should choose low-intensity aerobic exercises, such as walking, jogging, swimming, tai chi, etc. Avoid strenuous exercise to avoid blood sugar fluctuations.
2.Exercise time: Diabetic patients should best arrange exercise time about 1 hour after meals, when blood sugar is high, exercise can help lower blood sugar. The duration of each exercise should not be too long, 30-60 minutes is appropriate.
3.Pay attention to exercise safety: Diabetic patients should pay attention to prevent risks such as hypoglycemia and sports injuries during exercise. Carry candy or sugary drinks with you to refuel if you have symptoms of low blood sugar.
4. Psychological adjustment: maintain an optimistic and positive attitude.
1.Understanding diabetes: understanding diabetes, symptoms, methods, etc., and facing the disease correctly.
2.Build confidence: Trust that you can control your blood sugar, follow your doctor's instructions, and plan your diet, exercise and medications.
3.Seek support: Communicate with family, friends, doctors, etc., share your concerns and concerns, and seek support and help.
4.Regular follow-up: Diabetic patients should have regular blood glucose and glycosylated hemoglobin tests to assess disease control.
Summary: Through the above four tips, diabetics can better control their blood sugar and enjoy good food while maintaining good health. Of course, everyone's physical condition and needs are different, so please follow your doctor's advice and adjust your diet and lifestyle flexibly. Remember, controlling your blood sugar isn't a one-day effort, it's a matter of persistence!
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!