New Year's Day, people with high blood sugar, pay attention to 7 eating habits, can lower blood sugar! With this article, I would like to dedicate it to those who have elevated blood sugar, diabetics, and may they improve their eating habits during the Spring Festival and make their blood sugar better. #健康过大年 #
Now more and more people around us have blood sugar problems, and more and more diabetics are also increasing. According to the "Report on the Nutrition and Chronic Disease Status of Chinese Residents" released by the National Health Commission in 2015, the prevalence of diabetes among adult residents aged 18 and above in China in 2012 was 9.7%, so it is estimated that there are about 102 million adult diabetic patients aged 18 and above in China. This is already 10 years ago, and today, with the addition of many people in prediabetes, it should be said that there must be more diabetics. It can even be said that diabetics are around you and me, even you, me, everyone around you.
So, since there are so many friends with abnormal blood sugar, how should we usually pay attention to improving our eating habits, and then through the improvement of eating habits to blood sugar? You don't have to say that doing some small habits can really improve your blood sugar, especially during this holiday season, everyone should pay more attention. Dr. Zhang will tell you about 7 common eating habits, which can make blood sugar lower after improvement.
1. Eat less high-sugar foods
If you want to control blood sugar, almost all friends who are slightly health conscious know that try to eat less foods with high sugar, because eating too much food with high sugar content is indeed easy to cause blood sugar to rise. Therefore, we recommend that friends who have abnormal blood sugar in front of the mobile phone must pay attention to eating less foods with high sugar content, such as sugary drinks, cakes, ice cream, snacks and so on. In fact, in addition to these foods with high sugar content at a glance, we should pay special attention to some foods with high hidden sugar content, such as some stir-fried vegetables, small snacks, fruits, etc. in restaurants, the sugar in these foods is not so obvious, but it also needs everyone's attention.
2. Eat less foods with high starch content
We Chinese high blood sugar, in addition to the good life in recent years, eat more sugar, there is another important reason, that is, high starch content of food to eat more. To give you an example, many of our Chinese usually eat steamed bread, rice, noodles, flapjacks and other staple foods, and many people eat more, these foods are easy to raise blood sugar, and many people have high blood sugar is not easy to control with this aspect of the factor. Therefore, Dr. Zhang suggested that everyone should reduce the intake of polished rice and white noodles in moderation, and at the same time, they can replace it with whole grains in an appropriate amount. Because the digestion rate of whole grain foods is slow, it will not increase blood sugar significantly and rapidly, and it can supplement vitamins, minerals, and dietary fiber, which is better for human health.
3, try not to eat "soft rice"
The "soft rice" mentioned here is actually mainly talking about foods that are too soft, such as noodle soup, polenta, rice porridge and other finely processed foods, and even processed into porridge or slurry. In some areas of the north, this type of food is called "thin soup and rotten rice" food. In fact, eating too much of these foods will make blood sugar rise rapidly. Therefore, diabetics should pay attention to eating less of this over-fine processing of "soft rice", this food rises blood sugar too quickly and amplitude, and people with elevated blood sugar should try to pay attention to eating less.
4. Eat regularly and pay attention to the order in which food is eaten
Diabetics, try to eat on time, do not hunger a full meal, more than one meal less meal to eat, especially after hunger overeating, so it is particularly easy to cause huge fluctuations in blood sugar. And each meal as far as possible to control the proportion of food, vegetables should be significantly more than staple foods, meat food can be eaten in moderation, and staple foods should pay attention to eating more coarse grains. And there is also a special order of eating, that is, you can eat vegetables first, then eat meat food, and then eat staple foods, such a feeding order is very good for controlling blood sugar.
5. Pay attention to activities after eating
For many people with high blood sugar, if you want to control your blood sugar, pay attention to not lying down or sitting immediately after eating, you can do some housework in moderation, such as brushing pots, washing dishes, and walking around, these physical activities help to calm the peak of blood sugar. And the intensity of exercise is best not to do immediately after the meal, you need to consider it 1-2 hours after eating.
6. Improve the nutritional density of meals, not based on whether there is no sugar as the standard
Now many friends with high blood sugar have entered a misunderstanding, and this misunderstanding is that they just think that food is low sugar and low glycemic index, but the truth is not like this. Many foods with low sugar and low glycemic index are actually not nutritious and have little benefit to the body, and this food is not the best choice. The best eating habits must be that the food nutrition is more reasonable, and it can meet the body's daily nutrition needs, which is the best.
7. The allocation of three meals should be reasonable
The reasonable combination of three meals is a science, just take everyone's eyes and say it, which meal should eat more, which meal should eat less, this is all learning. Generally speaking, for the vast majority of people, the better eating habits are to eat well at breakfast, eat lunch full, eat early at dinner, and try to eat less. This eating habit does not easily lead to obesity, which is conducive to preventing the average person from progressing to the stage of diabetes. Therefore, this is also something that everyone should pay attention to.
The above 7 suggestions, whether it is an ordinary healthy person, or a patient with abnormal blood sugar, everyone can try to adjust it when they can tolerate it, insist on 1-2 months, see if the blood sugar will be better, and see if there will be a surprise. I hope that today's introduction can help friends in front of the phone.
High blood sugar, diabetes is indeed very harmful, in order to control blood sugar, you must first understand more about this knowledge.