1, food for relieving diabetes
1. Apple
A study in Finland shows that men who regularly eat apples and foods rich in quercetin have a 20% lower mortality rate of diabetes and heart disease than the general population. Other foods with high quercetin content include onions, tomatoes, green leafy vegetables and berries.
2. vinegar
Studies have found that drinking two spoonfuls of vinegar before meals can significantly reduce postprandial blood sugar levels.
3. Citrus fruits
The content of vitamin C in diabetic patients is low. Although vitamin C tablets can be replenished faster, citrus is a better choice because of its low fat content and rich fiber.
4. High-fiber food
A study by Texas State University found that if the daily intake of fiber is increased from 24 grams to 50 grams, the blood sugar level will be significantly reduced. Don't bother to calculate the fiber content of different foods. Remember to eat more fruits, vegetables, beans, brown rice, whole wheat macaroni, cereal and bread.
5. Green leafy vegetables such as spinach and cabbage
Contains lutein, which can prevent eye complications of diabetes. They are also important sources of fiber, B vitamins, iron, calcium and vitamin C.
6.dark chocolate
Tufts University found that dark chocolate can prevent or treat type 2 diabetes to some extent. In addition, it can significantly lower blood pressure, reduce bad cholesterol in the body and improve vascular function.
Chinese cinnamon
The American Center for Human Nutrition Research found that eating a spoonful of cinnamon every day can make the human body better convert blood sugar into energy. After taking cinnamon extract for 40 consecutive days, the postprandial blood sugar of diabetic patients did not increase significantly, and the heart health status also improved significantly.
8.nuts
People who eat nuts regularly have a lower incidence of heart disease, which may be related to the triene progesterone contained in nuts. But nuts are high in calories and should not be eaten more. Just two spoonfuls a day can be sprinkled on cereal, yogurt, vegetables or salads.
9. Separation module
Including chickpeas, kidney beans and lentils, it has the characteristics of low fat, low calorie, high fiber and high protein, which can reduce the risk of diabetes and heart disease. Pod fiber can delay the speed of glucose entering the blood and prevent blood sugar from reaching its peak.
/kloc-0 0. Steak
Conjugated linoleic acid (CLA) in beef fat can improve the function of blood glucose metabolism, and also has anti-cancer properties. In an experiment conducted by Norwegian scientists, 180 volunteers ate a few grams of CLA every day, and after one year, they lost an average weight of 9%.
1 1. Green tea
Studies have shown that chronic inflammation caused by high-fat food, lack of exercise and low intake of fruits and vegetables will increase the risk of heart disease and affect the body's ability to use blood sugar. Green tea and orange juice are rich in flavonoids and are powerful "anti-inflammatory warriors".
12. Deep-sea fish
Diabetes patients have twice the incidence of heart disease as the general population, so eating foods rich in omega-3 fatty acids, such as Alaskan salmon, sardines and Pacific mackerel, can help them lower their levels of bad cholesterol and triglycerides and improve their cholesterol levels.
2. How does exercise control blood sugar?
1, grasp the speed
Many sugar friends are eager to lower their blood sugar through exercise, but they lose enthusiasm because they can't stand too much exercise. If you can't get used to walking for half an hour, you might as well start with a little exercise. "Don't worry about the low intensity of exercise," said the walking coach in San Diego. Studies have shown that walking for ten minutes every day is also good for health. " So, walk for ten minutes three times a day until you can walk for thirty minutes.
2. Fast and slow
If you are not used to exercise before, it is difficult to adapt to high-intensity exercise in a short time. You might as well walk for half an hour every day to accumulate exercise by extending the walking distance. Another good method is that you can use different intensities in an exercise, and walk fast 10 minutes and then slow down 10 minutes, which is very beneficial to improve cardiopulmonary function.
Step 3 challenge difficulties
After a period of exercise, if you want to increase the difficulty, in addition to improving the walking speed, you can also choose to climb the mountain or increase the inclination of the treadmill, which will not only help stabilize blood sugar, but also help you shape the hip curve. However, for sugar friends who suffer from joint diseases such as knee joint and ankle joint, they need to be careful when choosing.
Step 4 add freshness
It is better to choose a variety of exercise methods than a single exercise method. An ideal one-week fitness plan should include one day's brisk walking, one day's long-distance endurance training and one day's climbing training to increase muscle strength. Through strength training and flexibility training, sugar friends can keep fit. The perfect walking exercise should adapt to your own lifestyle, whether it is cooking or taking a lunch break.