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"Oh, it's been so many years like a little sugar man, and you still dare to eat sweet potatoes?"
Aunt Li shouted to Lao Zhang in the vegetable market while carrying the vegetable basket. Lao Zhang, an accountant in his fifties, was slightly stunned, and he happened to be holding a sweet-looking sweet potato in his hand.
"Aunt Li, this sweet potato does look tempting, but I heard that eating it is not good for blood sugar. Lao Zhang said helplessly that he had just returned from the hospital, and the doctor reminded him of the precautions about diet.
In this small town, Lao Zhang is respected for his cautious lifestyle and steady performance in the accounting firm. However, in the face of diabetes, Lao Zhang has been on alert, especially when it comes to diet.
On the other side of the market, Xiao Zhao, a young nutritionist, is giving a public lecture. "You may have heard that people with high blood sugar can't eat sweet potatoes, but in reality, sweet potatoes contain complex carbohydrates, and their glycemic index is actually only moderate. Xiao Zhao's words aroused the interest of some onlookers.
Less than 55 is considered low, and sweet potatoes have a glycemic index between 50 and 60, which means that its effect on blood sugar is not as bad as everyone thinks. Of course, this does not mean that it can be eaten without restrictions, but in a reasonable diet plan, in moderation. ”
Lao Zhang heard Xiao Zhao's lecture and couldn't help but be surprised. "Can I eat a little sweet potato once in a while?"
"It's not just about sweet potatoes, though. Xiao Zhao began to move on to today's topic, "Let's talk about a nutrient that patients with high blood sugar often ignore - magnesium. ”
He explains: "Magnesium is an important mineral that acts as an enzyme in the human body for more than 300 enzymes. Not only that, but magnesium can also help regulate blood sugar levels, which is also great for cardiovascular health. ”
Xiao Zhao listed some magnesium-rich foods in detail, such as whole grains, green leafy vegetables, nuts, etc., and emphasized: "These foods are not only beneficial for people with high blood sugar, but also very important for everyone's health." ”
He decided to check his diet for magnesium deficiencies when he got home.
"Also, let's not forget the importance of exercise. Xiao Zhao continued, "Proper exercise can significantly improve the body's ability to control blood sugar.
And you know, exercise isn't just about losing weight or looking better, it's really about improving your blood sugar control and enhancing cardiovascular function. Lao Zhang silently wrote down these points in his heart, and he felt that he had found a new direction.
Doing at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, can significantly reduce blood sugar levels in people with hyperglycemia. It's not just a drop in numbers, it's also a dramatic improvement in the patient's overall health, including mental health.
At this time, Lao Zhang felt very excited, and he realized that in addition to adjusting his diet, reasonable exercise is also an important way to control diabetes. He decided to start his brisk walk program at a park near his home.
"Guys, we always pay attention to diet and exercise, but there's another factor that is often overlooked – water intake. Xiao Zhao changed the subject, "Moderate water intake is equally important for diabetics, it helps to regulate sugar and salt in the body and maintain blood sugar balance. ”
Xiao Zhao went on to explain, "For most adults, they need to consume at least eight glasses of water a day, which is especially important for diabetics as they are prone to high blood sugar concentrations, and proper water intake can help thin the sugar in the blood. ”
The audience nodded their heads in understanding, and Lao Zhang also began to reflect on whether he had the habit of not drinking water for a long time.
Finally, Xiao Zhao put forward a point of his personal research: "I noticed that many patients with high blood sugar have a common lifestyle habit - going to bed late. Going to bed late not only affects blood sugar control the next day, but also increases the risk of cardiovascular disease in the long run. This is because going to bed late can disrupt the body's biological clock and affect the normal secretion of hormones, which are very important for regulating blood sugar. ”
This surprised Lao Zhang, and he realized that his long-term habit of going to bed late may also be a factor in his difficulty controlling blood sugar.
As the lecture ended, Lao Zhang stepped forward and asked Xiao Zhao a question: "Dr. Xiao Zhao, you mentioned that magnesium is good for blood sugar control, how can I make sure that I get enough magnesium in my diet?"
Xiao Zhao replied with a smile: "Lao Zhang, I'm glad you asked this question." The easiest way to ensure adequate magnesium intake is through food. Leafy greens, whole grains, nuts, seeds, and some fruits such as bananas are good sources of magnesium. ”
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