2. "Coarse" grains should not be intensively cultivated; It is very important to control the fineness of grain grinding. Taking bread as an example, the GI of white bread is 70, but that of bread mixed with 75%~80% barley grains is 34. It is suggested to replace flour and rice with coarse grains.
3. Use a small dish; Choosing small tableware can reduce food intake, reduce appetite and calorie intake, and maintain a reasonable weight.
4. Replace breakfast with "thick"; Because porridge is heated for a long time, starch is easily converted into dextrin and then easily decomposed into glucose. At the same time, porridge is in a semi-liquid state, and the emptying time of the stomach after meals is relatively short, so eating porridge is easier to raise postprandial blood sugar than eating staple food. Therefore, it is best not to just drink porridge for breakfast, but to eat "thick" food and stick to the staple food.
5, the amount of food must be calculated; Obese people who lose 5% of their weight can reduce the incidence of diabetes by 70%. Calculate your daily intake and see how much you should eat less.
6. increase the intake of vitamin c; Increasing the content of antioxidants such as vitamin C in diet can prevent the destruction of arterial wall, reduce plaque accumulation and heart disease, and thus effectively reduce the occurrence of diabetic complications. Increasing the proportion of fruits and vegetables in the diet can provide the best source of antioxidants.
7. Increase the intake of sugar-free liquid; Dehydration can also lead to an increase in blood sugar, and people should consume about 2 ~ 3 liters of sugar-free liquid 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.
8. Drink green tea every day; Compared with other drinks, green tea has higher polyphenol content because it has not been fermented. Polyphenols have strong antioxidant properties and hypoglycemic effects, and they can also control the release of blood sugar.
9. Don't touch junk food; If you often go to McDonald's and KFC, diabetes will also patronize you. Scientists in Minnesota conducted a 15-year follow-up survey of 3000 people aged 8-30. The results show that people who eat junk food twice a week not only gain about 4.5 kilograms, but also triple their insulin resistance, which is a high risk factor for diabetes. Even if your weight is normal, trans fats and refined carbohydrates in junk food will increase the risk of diabetes.
10, bring lunch to work; Avoid eating lunch in restaurants or fast food restaurants, because it can easily make people lose control of their appetite. The food in fast food restaurants is heavy, with too many calories and fat. The study found that there is a correlation between frequent eating out and weight gain. In the process of preparing your own lunch, you will carefully control the raw materials and weight of the ingredients. If you find it a little troublesome to prepare your own lunch every day, you can start by preparing it twice a week.
1 1. Cook in a hurry and add less water; The hardness, thickness and particle size of food will affect the GI of food. Grains do not need to be cooked at high temperature for a long time, because the longer the processing time, the higher the temperature, the more water, the better the gelatinization and the higher the GI of food.
12, self-relaxation and emotional adjustment; Relaxation exercises such as deep breathing and relaxing music to relax muscles are helpful to relieve stress and make hypoglycemia treatment more effective. Learn to adjust emotions and enhance self-efficacy, so as to overcome the bad mentality such as fear and negativity after illness, which is also helpful to control blood sugar.
13, a handful of nuts before meals; Eating fatty foods before meals, such as almonds, walnuts and other nuts, can not only increase satiety, but also make you eat less at dinner. Unsaturated fatty acids in nuts also help to improve the insulin level of diabetic patients and slow down food digestion, thus helping to control postprandial blood sugar.
14, ordinary chewing gum; Chewing sugar-free chewing gum can control people's appetite for snacks, but not too much, because some brands of sugar-free chewing gum contain sweeteners, which will make the stomach feel uncomfortable at higher doses. Chewing gum will also leave a fresh breath in the mouth, and people don't want to eat smelly snacks to destroy it.
15, Tai Chi Chuan; Traditional exercise methods, such as playing Tai Ji Chuan and practicing Qigong, can help people adjust their breathing, improve blood circulation and play an indispensable role in regulating their bodies. An Australian study also found that practicing Tai Ji Chuan in patients with type 2 diabetes can also slow down the decline of physical function caused by diabetes, especially for obese patients.
16, eat some vinegar; Acidic substances produced after food fermentation can reduce the GI of the whole diet. Adding vinegar or lemon juice to non-staple food is a simple and easy method.
17, self-massage; By massaging feet and other body parts, on the one hand, it can prevent complications, on the other hand, it can regulate the pancreas, liver and endocrine system, which is helpful to stimulate the human body to produce more insulin cells. This kind of "reflex therapy" has achieved remarkable results after long-term persistence.
18, postprandial blood glucose measurement; Monitoring blood sugar within 2~3 hours after meals is helpful for sugar lovers to control their blood sugar level more smoothly and prevent hyperglycemia and hypoglycemia. On this basis, make a more reasonable diet and exercise plan.
19, the length of sleep is particular; Researchers at Yale University found that people who sleep less than six hours a day have twice the risk of developing diabetes. People who sleep more than 8 hours a day have a threefold increase in the risk of developing diabetes. Too much or too little sleep will interfere with hormones related to blood sugar.
20. Stay away from the bad habit of raising blood sugar; Overeating and hunger will make the blood sugar level in the body rise sharply, especially the "sweet addiction" and "fried food control" that girls often have, or the appetite liberation after vicious dieting. Secondly, emotional instability, bad temper and frequent anger may also lead to high blood sugar after meals. Of course, lack of exercise, sitting on the sofa watching TV after meals, surfing the Internet for a long time and playing games are not conducive to the stability of blood sugar. Studies have shown that people with high fasting blood sugar have a risk of diabetes 3-9 times higher than normal people, and those with high postprandial blood sugar have a risk of diabetes 4- 10 times higher.