Lao Li's daughter specially bought several bags of millet for the old couple. She thinks that eating more millet can nourish the stomach and is a good health care product. But when Lao Li was playing chess with his chess friends, he heard that Xiaomi's sugar rose rapidly, so don't drink it.
Lao Li can't sit still. His wife has diabetes. Hurry home and tell her to give up drinking, and be careful of the increase in blood sugar. But my wife thinks that this millet is bought by my daughter, and her daughter will definitely not harm herself. So both of them fell into doubt, and at that time they didn't know whether to eat or not. So, what is the truth?
As one of the traditional grains in China, millet is not very common on the dining table compared with rice and white flour. A study published in Nutrition Frontiers in July, 20021showed that millet can play a very good role in the management and prevention of type 2 diabetes, and can better control blood sugar. Millet not only has sugar control effect, but also has these benefits.
The Scientific Research Report on Dietary Guidelines for China Residents (202 1) introduces that eating whole grains can help to control and delay weight gain, and also shows that the obesity probability of adults or adolescents over 13 years old can be reduced by 17%.
Compared with people who eat less or even no whole grains, people who eat three servings of whole grains or 48-80g of whole grains every day can reduce the incidence of cardiovascular diseases by about 265,438+0%. Compared with people who seldom eat whole grains, people who eat more whole grains have a lower risk of colorectal cancer by 265,438+0%. From the point of view of dose response, the risk of colon cancer can be reduced by 17% for every 90g/d increase in food.
Millet can also soothe the nerves and help sleep. Chinese medicine believes that millet has the effects of clearing heat and quenching thirst, invigorating stomach and removing dampness. Boiling millet into porridge and drinking it before going to bed at night can help people fall asleep. Therefore, for people who take sleeping pills for a long time and will have sleep disorders without taking sleeping pills, drinking millet gruel before going to bed at night is helpful to regulate sleep.
As mentioned above, eating millet regularly has many benefits, and millet is also helpful to control blood sugar. Then why do many people say that drinking millet porridge will lead to an increase in blood sugar?
Millet belongs to coarse grains and whole grains. Generally speaking, this kind of food can accelerate gastrointestinal peristalsis, stay in the intestine for a long time, slow down the digestion of starch in food, help to absorb glucose, and make postprandial blood sugar more stable.
But for diabetics, if the raw sugar content of food reaches more than 70, it is high in sugar, so it should be used with caution. The blood sugar level of millet cooked by millet is 7 1, and the blood sugar level of porridge cooked by millet is 93.6, which is over 70 in any case, so for sugar lovers, millet porridge should be drunk less. In that case, in order to control sugar, can't you drink millet porridge? Actually, it's not. As long as you get the hang of it, you don't have to worry about rising blood sugar.
So, how should sugar friends drink millet porridge?
First of all, don't drink porridge for breakfast. Because of the secretion of body hormones, blood sugar is generally high in the morning, but by noon and afternoon, the blood sugar level in the human body will be relatively stable, so if you want to drink porridge, it is best to choose noon or evening.
Secondly, don't drink porridge that tastes too bad. The worse the porridge is, the finer the gelatinization will be, and the faster the blood sugar will rise. It's best to choose a set of porridge with big fire, and cook porridge with less water. When cooking millet porridge, coarse grains, meat or beans can be properly added, which not only increases the nutritional components in the porridge, but also reduces the sugar-raising ability of millet porridge.
In addition, drink porridge in moderation. Diabetic patients should not drink too much millet porridge at a time, and the amount of millet porridge should not exceed one bowl at a time. When drinking millet porridge, you can choose to mix it with vegetables, soy milk and milk. This will not only reduce the sugar-raising ability of millet porridge, but also help to lower blood sugar.
20 13 a national survey showed that 63% of the diabetic patients in China were undiagnosed. This shows that at least 6 people in 10 diabetic patients don't know that they have diabetes. Because of the lack of attention, timely detection and timely diagnosis, the effect of treatment and sugar control is not very good. In China, less than 16% of sugar is under control.
According to the figures published by the International Diabetes Federation (as of 20 19), there are 463 million people with diabetes aged 20 -79 in the world, about half of whom are undiagnosed. When many people are diagnosed with diabetes, serious complications have appeared, such as eye, kidney and heart damage.
Diabetes should be treated in time, otherwise serious complications may occur. For high-risk groups, it is necessary to further screen fasting blood glucose or blood glucose at any point. Among adults (>: 18 years old), one of the following situations belongs to the high-risk group:
Controlling blood sugar in the normal range is the most critical core of treating diabetes. The most direct way to lower blood sugar is to take hypoglycemic drugs or inject insulin. However, in addition to these, there are many ways to help improve blood sugar in life.
1. What you eat first is very important.
Researchers in Singapore conducted a special study on "What is the effect of the first bite on blood sugar" and published the results in Clinical Nutrition. Studies have pointed out that controlling blood sugar and eating "vegetables-protein meat-staple food" is the best order.
Professor Guo Lixin from Beijing Hospital said: For diabetics, the order of eating is very important. What you eat at the first bite will directly affect the blood sugar level at the mouth of the meal. Therefore, a reasonable diet and order are helpful to lower blood sugar.
It's dangerous to be fat.
People with big bellies and thick waists are more likely to suffer from diabetes. Qingdao CDC released a study on the relationship between central obesity and impaired glucose regulation and type 2 diabetes. The study showed that the abnormal waist-hip ratio caused by central obesity was related to the occurrence of type 2 diabetes and abnormal blood sugar. The China Adult Overweight and Obesity Prevention Guide stipulates that the waist circumference of women is 80 or more, and that of men is 85 or more.
3. Exercise can improve blood sugar
Choosing moderate-intensity aerobic exercise combined with low-intensity resistance exercise can play a good role in lowering blood sugar. Aerobic exercise can choose jogging, brisk walking, Tai Ji Chuan, etc. Resistance exercise can choose dumbbell training and muscle strength training, which can reduce fat, improve bone antioxidant capacity and improve insulin resistance. And make the effect of hypoglycemic agents more obvious.
4. Insufficient sleep will affect blood sugar.
If you don't get enough sleep for a long time, it may lead to negative physiological changes such as sympathetic nerve excitation and stress system startup, and the secretion of endothelial alcohol and adrenaline in the body will increase, leading to insulin resistance. Insulin resistance will lead to poor efficiency of insulin in promoting glucose intake and utilization in human body, and excessive insulin secretion will lead to hyperinsulinemia, which is used to control the stability of blood sugar. However, if this situation is not solved for a long time, it will easily lead to diabetes.
Sugar control is a gradual process, and the most basic method is to pay attention to diet and exercise. On this basis, we should strictly follow the doctor's advice and control the treatment of drugs. I believe that as long as we persist, we can control the blood sugar level within a safe range, and then effectively control and delay the occurrence of complications.
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