1, celery
Celery is a light vegetable with low sugar, which contains a lot of crude fiber, rich inorganic elements such as calcium, phosphorus and iron, various vitamins and active ingredients such as apigenin, coriander, mannitol and volatile oil. Apigenin has the functions of lowering blood pressure and calming nerves, and celery also has the function of accelerating fat decomposition. For type 2 diabetes mellitus (accompanied by obesity), eating more celery not only helps to lower blood pressure.
Step 2: carrots
Carrots are warm, sweet and nontoxic, and are rich in minerals such as calcium, phosphorus, magnesium and potassium, and trace elements such as iron, copper, manganese, cobalt, iodine and fluorine. Medical research has found that there is a component in carrot extract that can lower blood sugar, which proves that carrot has a hypoglycemic effect. In addition, carrots also contain quercetin, kaempferol and other substances, which can increase coronary blood flow, reduce blood lipid and promote adrenaline synthesis. Potassium succinate contained in carrots is an effective component of antihypertensive drugs, so carrots have the effects of lowering blood pressure and strengthening the heart. Eating carrots often not only helps to lower blood sugar, but also has a good preventive and therapeutic effect on hypertension, nerve tissue injury and retinal injury complicated by diabetes.
Step 3: wax gourd
Wax gourd is a vegetable with high potassium and low sodium, with low calories, low fat and extremely low sugar content. It contains many active ingredients such as inorganic salts, vitamins, fenugreek, malonic acid and mannitol. For obese patients with type II diabetes, eating more wax gourd can lower blood sugar, reduce blood fat and lose weight.
4. Pumpkin
Pumpkin is warm and sweet, and has the effects of tonifying the middle energizer, resolving phlegm and relieving flatulence, expelling worms and detoxicating, moistening the intestines and relaxing the bowels. Its hypoglycemic mechanism lies in that it contains a large amount of pectin cellulose, which, when mixed with starch foods, will increase the viscosity of stomach contents, regulate the absorption of food in the stomach and slow down the absorption of sugar, thus delaying the time of gastric emptying, changing the speed of intestinal peristalsis and preventing the blood sugar from rising too fast after meals. At the same time, pectin fibers form gelatinous substances in the intestine.
5. Cucumber
Cucumber is a high-quality food with low calorie, low fat and low sugar, which contains calcium, phosphorus, magnesium, pectin, cellulose, carotene A, carotene B, carotene C, carotene D, vitamins and propanedioic acid. Among them, the important role of propanedioic acid is to effectively inhibit the transformation of carbohydrates into fat in the body, and excessive accumulation of fat in the body will form obesity, so eating cucumber is of great significance for preventing and treating diabetes and its occurrence and development.
6.bitter gourd
Bitter gourd contains inorganic salts such as sugar, protein, fat, phosphorus, calcium, iron, magnesium and zinc, as well as active ingredients such as momordica charantia, various amino acids and pectin. Green bitter gourd is cold and bitter, and has the effects of clearing away heat and relieving summer heat, improving eyesight and clearing heart. Mature bitter gourd is flat and sweet, and has the effects of nourishing blood, nourishing liver, strengthening spleen and tonifying kidney. Mainly used for treating vexation, thirst, polydipsia, wind-heat and red eyes.
7.asparagus
Asparagus is cool and sweet, and has the effects of tonifying deficiency and losing weight, moistening lung and relieving cough, benefiting qi and lowering blood sugar, and preventing and treating cancer. It is suitable for obesity, hypertension, hyperlipidemia and other diseases, and has obvious effect on eliminating chronic complications and various symptoms of diabetes. Asparagus contains many special nutrients, such as asparagus saponin, coumarin, asparagine, aspartic acid, mannan, steroidal saponins, rutin, glutathione, folic acid and other active ingredients, among which coumarin has the function of lowering blood sugar. For middle-aged and elderly patients with type II diabetes, taking asparagus preparation or food regularly can not only improve the symptoms of diabetes, but also prevent diabetes complicated with hypertension, retinal damage and obesity.
8. leeks
Leek is warm and sweet, and has many functions, such as warming middle warmer, promoting qi circulation, invigorating stomach, refreshing, harmonizing viscera, promoting blood circulation and stopping diarrhea. Leek contains more crude fiber, and contains vitamin B 1, vitamin B2, vitamin C, vitamin E, carotene and so on. Volatile oil and sulfur-containing compounds, calcium, phosphorus, magnesium, zinc and other elements can promote blood circulation, that is, reduce blood lipid and blood sugar, and have effects on diabetes and its complicated hypertension.
9.tremella fuciformis
Tremella is sweet, light and flat. Has effects in nourishing yin, moistening lung, promoting fluid production, quenching thirst, invigorating qi and kidney, nourishing heart, calming nerves, invigorating spleen and regulating stomach. Suitable for lung and stomach dryness and heat, burning body fluid, obvious thirst, drinking more and eating more. Tremella contains high-quality dietary fiber and is rich in colloid. For middle-aged and elderly patients with type II diabetes, it is helpful to lower blood sugar and effectively control blood sugar. Moreover, tremella is a high-potassium food, and eating tremella has a good preventive and therapeutic effect on diabetes complicated with hypertension and hyperlipidemia.
10, kelp
Kelp is cold, salty and non-toxic, and has the effects of softening hard mass, promoting blood circulation and removing blood stasis. Kelp contains minerals such as iodine, calcium, iron, phosphorus, cobalt, fluorine, potassium and zinc, and a large number of crude fiber and polysaccharide components, such as alginic acid, kelp polysaccharide, mannitol, galactose, galacturonic acid, arabinose, xylose, coriander sugar and other substances. In addition, kelp contains an ingredient called sodium alginate, which
1 1, how to effectively reduce blood sugar
1, increase activity
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.
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 plate.
Choosing small tableware can reduce food intake, reduce appetite and calorie intake, and maintain a reasonable weight.
Step 4 change breakfast to "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 appetite must be counted.
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.
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, standing 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, have 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, sleep time 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.