Diabetes, once considered a disease of middle-aged and elderly age, is now targeting young people. According to the latest statistics, the age of diabetic patients is decreasing, and young people have become a high incidence of diabetes. So, as young people, how can we effectively control blood sugar and prevent diabetes? Below, let me introduce you to some sugar control tips, let's get it together!
First of all, we need to make it clear that sugar control does not mean that we should completely quit sugar, but that we should consume it reasonably. Sugar is one of the essential sources of energy**, and quitting it completely will affect your health. Therefore, what we need to do is to learn to mix the diet reasonably and control the sugar intake. Here, I would like to give you some dietary advice:
1.Eat more vegetables: Vegetables are rich in fiber and vitamins that can help us lower our blood sugar. In particular, green leafy vegetables, such as spinach and bok choy, are good for sugar control.
2.Moderate intake of high-quality carbohydrates, such as brown rice and whole-grain bread, is a slower breakdown of carbohydrates in these foods to avoid a rapid rise in blood sugar.
3.Reduce the intake of added sugars: such as sweets, sweet drinks, desserts, etc., these foods already contain more sugar than the body needs, and too much intake can lead to a rise in blood sugar.
4.Pay attention to protein intake: A moderate intake of high-quality proteins such as fish, chicken, and tofu can help us lower our blood sugar.
Secondly, exercise is one of the effective means of controlling blood sugar. By exercising, we can increase our body's sensitivity to insulin, which lowers blood sugar. So, how do you exercise effectively?
1.Adhere to aerobic exercise: such as brisk walking, jogging, swimming, cycling, etc., each exercise time should be controlled for more than 30 minutes, at least 3-5 times a week.
2.Proper strength training, such as weightlifting, push-ups, squats, etc., can build muscle strength and improve insulin sensitivity.
3.Pay attention to the intensity of exercise: Avoid strenuous exercise to avoid physical injury. When exercising, it is advisable to control your heart rate between 60% and 80% of your maximum heart rate.
Thirdly, maintaining a good sleep schedule is also the key to sugar control. Studies have found that sleep deprivation or poor sleep quality can lead to an increase in blood sugar. Therefore, we need to develop good habits of work and rest:
1.Get enough sleep: Adults get at least 7-8 hours of sleep a day.
2.Avoid staying up late: Staying up late can lead to hormone secretion disorders in the body, which can affect blood sugar control.
3.Maintain a good routine: Going to bed at the same time** and waking up at the same time every day can help keep your blood sugar stable.
Finally, check your blood sugar regularly to detect and control blood sugar abnormalities in time. For diabetic patients, it is necessary to follow the doctor's advice, use drugs rationally, and control blood sugar.
In short, sugar control is not difficult, as long as we develop good lifestyle habits, we can effectively control blood sugar and prevent diabetes. Let's get these sugar control tips from now on to protect your health!
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!