1, what to eat to prevent diabetes
1, bitter gourd
Bitter gourd is a kind of food that we often eat in our life. Regular consumption is very beneficial to our health and rich in nutritional value, which can effectively prevent the occurrence of diabetes.
Bitter and cold, it has the functions of clearing away heat, relieving summer heat, clearing liver, improving eyesight and detoxifying. Modern medical research has found that bitter gourd contains momordica charantia, 5- hydroxytryptamine, glutamic acid, alanine and vitamin B 1.
The crude extract of Momordica charantia has similar effect to insulin, which can reduce blood sugar and has a good preventive and therapeutic effect on diabetes.
2. Pumpkin
Pumpkin is also a very good food. Eating regularly is very beneficial to our health, and it is very delicious, and it also has a good effect on preventing diabetes.
Sweet in taste and warm in nature, it has the functions of tonifying the middle energizer, benefiting qi, diminishing inflammation and relieving pain. Modern research has found that pumpkin can promote insulin secretion, thus lowering blood sugar.
3. onions (surname)
Sweet, pungent, slightly warm, similar to onion and garlic, it has the functions of strengthening stomach, appetizing and promoting qi circulation, and can reduce blood sugar when eaten with garlic. Eating onions regularly can not only satisfy hunger, but also lower blood sugar and treat diseases.
4. Auricularia auricula
Contains auricularia auricula polysaccharide, vitamins, protein, carotene and minerals such as potassium, sodium, calcium and iron, wherein auricularia auricula polysaccharide has hypoglycemic effect.
Experiments show that auricularia auricula polysaccharide can reduce the blood sugar of diabetic mice, so we should eat auricularia auricula frequently in our life, which is beneficial to our health and can prevent diabetes.
5. Porphyra
Rich in Porphyra polysaccharide, protein, fat, carotene and vitamins, in which Porphyra polysaccharide can significantly reduce blood sugar. Diabetic patients can eat laver before meals to lower their blood sugar.
6, konjac
A food with low heat energy and high cellulose content. Because of its large molecular weight and high viscosity, it can delay the absorption of glucose and effectively reduce the increase of postprandial blood sugar.
Glucomannan contained in konjac has a good hypoglycemic effect on diabetic patients. Because of its strong water absorption and low heat energy, it can not only increase satiety, reduce hunger, but also lose weight, so it is an ideal food for diabetic patients.
7. Wheat bran
Sweet, flat and cool, it can not only satisfy hunger and supplement nutrition, but also nourish the heart and soothe the nerves. Wheat bran can benefit qi, clear heat and stop sweating; Wheat bran can regulate moderate coke, clear away heat and stop sweating, and can be selected according to the needs of the disease. Eggs, wheat bran and flour are mixed in a ratio of 6: 4 to make cakes, which can be used as dinner or meals for diabetics.
2. Walking can prevent diabetes.
1, walk for 30 minutes every day.
The guidelines for diabetes prevention and treatment suggest 150 minutes of aerobic exercise every week, which can be divided into 5~6 days, that is, about 30 minutes a day.
In all sports, walking is the most suitable for people, and it is not limited by venue and time. Relatively safe, the pace and pace can be adjusted by themselves, and the joint damage is small.
Step 2 lose weight
Related studies have clarified the relationship between obesity and overweight and diabetes, not only diabetes, but also various metabolic abnormalities. The more overweight, the greater the risk of illness.
Therefore, as long as you can lose weight, you can benefit. In adulthood, the main fat is the waist and abdomen. Although some people have normal body mass index, they have more fat in their waist and abdomen.
Through reasonable exercise, the first thing to lose is waist and abdomen fat. Simply dieting without exercise may not necessarily reduce fat, but may also lose muscle. People's muscles are less, and blood sugar may be more unstable.
Step 3 drink coffee in moderation
Studies have found that drinking coffee can reduce the risk of diabetes. Coffee has diuretic effect, can also refresh, help the body burn some calories, and is good for promoting metabolism.
But drink coffee in moderation, not more than 3 cups a day, otherwise there is a risk of decalcification, which will lead to osteoporosis. In addition, it is better to get up early to drink, which can drain excess water from the body and make you more awake in the morning.
4. Choose foods with high cellulose content.
Studies have proved that cellulose can promote intestinal peristalsis, discharge residual metabolic waste and do a good job in intestinal cleaning.
In addition, the benefit of cellulose to intestinal function is also manifested in the regulation of intestinal hormones, which is beneficial to lipid metabolism and glucose metabolism.
5, often take a deep breath
Studies have shown that long-term stress can lead to an increase in blood sugar, and deep breathing can relieve stress. In addition to deep breathing, yoga when nervous can reduce insulin resistance by regulating sympathetic nerves.
Many patients have this experience, they can't sleep well at night, and their blood sugar will be high the next morning, which is the result of sympathetic disorder.
Conclusion: By reading the above contents, I believe everyone has a certain understanding of how to prevent diabetes. We all know that diabetes can cause many complications and do great harm to the body. Therefore, to prevent the occurrence of diabetes is beneficial to the health of the body.
3. How to prevent blood sugar from rising?
(1) Eat less at the next meal, remove snacks once or switch to foods with low GI. Because for overweight patients with type 2 diabetes, only by reducing their weight by 5 ~ 10% can their blood sugar be significantly improved. Therefore, as long as the calorie intake is appropriately reduced, better blood sugar control can be achieved. The general experience is that reducing carbohydrate 15g (about 50g rice or 30g steamed bread, 150g apple or pear, 400ml milk or 300ml sugar-free yogurt) can reduce blood sugar by about1.7 mmol/L. ..
(2) Increase the activity or do more exercise. Patients with type 2 diabetes usually get better blood sugar control by strengthening exercise. Even simple exercise, such as walking for 20 minutes every day, can effectively improve insulin resistance and lose weight as long as it persists. Studies have confirmed that diabetic patients can really reduce the dosage of hypoglycemic drugs or even get rid of drug treatment completely after reasonable exercise.
(3) Adjust medication (increase dosage, increase medication frequency or add hypoglycemic agents). Although the methods of exercise and diet regulation are economical and practical, the side effects are small. Compared with the first two methods, drugs can really treat hyperglycemia faster and more effectively.
(4) Self-relaxation and mood adjustment relaxation exercises (such as deep breathing and relaxing muscles with relaxing music). ) can help relieve stress and make hypoglycemic treatment more effective. Learning to adjust emotions and enhance self-efficacy (people's subjective judgment on whether they can successfully carry out a certain behavior), so as to overcome the bad mentality such as fear and negativity after illness, and also help to control blood sugar.
(5) Actively treat other diseases (such as colds and infections). Cold, infection and other problems will cause the increase of adrenaline in the body, which will lead to the increase of blood sugar.
(6) Increase the intake of sugar-free liquid. Dehydration can also lead to an increase in blood sugar. People (whether they have diabetes or not) should consume about 2 ~ 3 liters of sugar-free liquids (water, drinks, soup, etc.). ) every day. When blood sugar rises, drinking water can dilute blood sugar and avoid excessive food intake. Patients with heart disease or renal complications need to limit their fluid intake appropriately, and should consult a doctor or dietitian for details. The most important strategy of hyperglycemia is prevention. This can usually be achieved through good self-blood glucose monitoring.