How scary is it to run out of blood sugar?
Tell the truth, a relative of a friend of Diange's friends
He is 65 years old
Before the Spring Festival, both calves were amputated
Because: Complications of type 2 diabetes
Diabetes, we've said it many times
But things happen all around us
Brother Dian still sighed
Say it from the bottom of your heart: Control! control! control!
(Keep all the following data in mind!) ）
Normal people's fasting blood glucose is 3.9 to 6.1 mmol/L
Blood glucose is 3.9 to 7.8 mmol/L 2 hours after a meal
In China every 2 adults
About 1 person is in a state of abnormal blood glucose[1]
If the glucose (i.e., blood sugar) in the blood is likened to a package
Insulin is seen as a courier brother
That's easy to understand
When you eat
Food breaks down glucose and enters the bloodstream
Wait for the "courier" insulin to take the order
It is then distributed to the "recipient" cells to keep the body running
The insulin courier guy is different from us
There is no midlife crisis and no fear of unemployment
As the only hormone in the body that lowers blood sugar[2]
There is no substitute for their work
When the order delivery volume is much overloaded for a long time
At first, the insulin brother was willing to work overtime and try to send pieces
Time goes on
The body is accustomed to the overload of insulin brothers
The demands on them are becoming more and more stringent
The insulin brother is overwhelmed
The delivery efficiency gradually declined
This is called: insulin resistance
This head, insulin brother passive slacking
The glucose "courier" in the blood "transit station" cannot be delivered
Facing a blow-up crisis
And the other end
The "recipient" cell can't receive enough glucose "courier"
He urges the brain to eat more and replenish glucose
In this way, the amount of glucose express orders only increases
Blood sugar in the body is gradually out of control
In the whisper, you may have been targeted by diabetes
A lot of people will say —
Sugar Control! Eat according to the food GI (glycemic index) table!
In fact, diet alone is not enough!
Besides, so many kinds of food
How can I memorize them one by one?
Today, Dian Ge and everyone to clear the principle of sugar control:
With "Boss Thinking"
Let the insulin guy work for you continuously and stably!
Why? Quick Understanding Edition:
Detailed Measures Version:
1. Avoid placing too much glucose in a short period of time
Specific measures
Want to reduce the workload of insulin brother, but also to eat enough, why not?
A well-structured diet is key.
Eat more: non-starchy vegetables, such as spinach, lettuce and other green leafy vegetables; fruits, whole grains, such as whole wheat, brown rice, oatmeal, etc.
Eat less: Finished cereals, such as wheat flour and polished rice [4].
There are fresh vegetables in the meal, the daily vegetable intake is not less than 500 grams, and more than half of the dark vegetables can effectively reduce the work pressure of the insulin brother [5].
Eating habits are exquisite, eating vegetables, meat dishes first, and finally eating staple foods.
2. Regular movement
principle
Regular exercise stimulates insulin brothers to work (increase insulin sensitivity [4]) and reduce their burnout (improve insulin resistance) [5].
Studies have shown that regular exercise for more than 8 weeks can reduce the relevant indicators (glycosylated hemoglobin) in patients with type 2 diabetes. Diabetic patients who exercise regularly have a significantly lower risk of death [4].
If you have been targeted by diabetes, you should have moderate-intensity aerobic exercise (such as badminton, table tennis, walking, tai chi, cycling, etc.) for at least 150 minutes per week, with each exercise not less than 30 minutes [4].
If you are busy at work and life, even if you exercise for a short time (such as 10 minutes), accumulating 30 minutes a day is also conducive to sugar control [4].
Do not fish for three days and dry the net for two days, persistence is the king.
3. Let the insulin brother work overtime less
The working rhythm (circadian rhythm) of the insulin brother is usually synchronized with light. Long-term eating time disturbances, such as frequent suppers, forced the insulin "courier team" to work overtime severely, and finally the overall delivery capacity declined (glucose tolerance decreased) [6].
Regular and quantitative meals [5].
4. Long-term monitoring
5. Taking hypoglycemic drugs, injectable insulin and insulin drugs
Take medication or inject medicines strictly as directed by your doctor! Do not stop the drug voluntarily because you believe that taking a certain food reduces glucose, or find that the indicators are controlled.
Use "boss thinking" to control sugar
Have you learned?
Reviewers:
Pan Yongyuan
Chief Physician, Department of Endocrinology, Xuanwu Hospital, Capital Medical University
Zhang Zheng
Deputy Chief Physician, Department of Endocrinology, Huashan Hospital, Fudan University
bibliography
[1] Li Yongze, et al. Prevalence of diabetes recorded in mainland using 2018 diagnostic criteria from the American Diabetes Association: national cross pal study. BMJ 2020;369:m997
Chi Jiamin. Practical diabetes[M]. 4. Beijing:People's Medical Publishing House, 2019.
International Diabetes Federation. IDF Global Diabetes Map (10th Edition)[R]. Global: International Diabetes Alliance, 2021.
[4] Diabetes Branch of Chinese Medical Association . Guidelines for the prevention and treatment of type 2 diabetes in China (2020 edition)[J]. Chin J Diabetes, 2021, 13(4): 315-409.
[5] Ge Sheng, Zhang Panhong, Ma Aiqin, Wang Zhu, Shi Linna, Sun Wenguang, Liu Xiaojun, Chen Wei, Yang Jian, Zheng Jinfeng, Chang Cuiqing, Han Lei. Dietary Guidelines for Type 2 Diabetes in China and Its Interpretation[J].Acta Nutrition Sinica,2017,39(06):521-529.DOI:10.13325/j.cnki.acta.nutr.sin.2017.06.004.
[6] Allada R ,Bass J . Circadian Mechanisms in Medicine[J]. New England Journal of Medicine, 2021, 384(6):550-561.
[7] Diabetes Branch of Chinese Medical Association . Guidelines for the Prevention and Treatment of Type 2 Diabetes in China (2015 Edition)[J]. Chinese Journal of Diabetes, 2015, 07(10): 603-613.
Author: Chen Shuying | Editors: Guo Qian, Zhai Ang, Ye Zhengxing
Design: Black Cat | Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei