1, common vinegar
Acetic acid can inhibit the activity of amylase and slow down the decomposition of starch into sugar, so adding vinegar to staple food can reduce postprandial blood sugar.
Vinegar can improve insulin sensitivity. In addition to acetic acid, vinegar also contains a variety of polyphenols, which can slow down the absorption of glucose or stimulate the secretion of insulin, thus regulating postprandial blood sugar.
The acetic acid content of aged vinegar is high, about 6%. If you eat about 30 ml of vinegar at a time, you can control the sugar.
2. Control oil intake
Oil can slow down the gastric emptying rate and reduce the sensitivity of human body to insulin. If the problem of gastrointestinal absorption occurs at the same time, it will eventually lead to the delay of blood sugar peak, that is, 2 hours after meals are normal and 3 hours after meals are abnormally high, which will lead to increased blood sugar fluctuation.
Diabetic patients should eat no more than 25 ~ 30g of edible oil every day, and eat less fried foods such as oil cakes, fried dough sticks and fried dough sticks.
3. Pay attention to the meal time
Problems such as short interval between breakfast and lunch, long interval between lunch and evening, and irregular eating are important reasons for poor blood sugar control.
The scientific schedule should be: 5-6 hours between meals. Breakfast had better not be later than 7 o'clock. If breakfast is eaten too late and lunch is eaten before metabolism is finished, it will lead to excess calories in the body and easily lead to unstable blood sugar.
Dinner time should be no later than 19:00.
4. Control the speed of eating
Eating too fast, on the one hand, will make people unconsciously eat more than usual, which is not conducive to the control of total energy, on the other hand, food will quickly enter the gastrointestinal tract, which is not conducive to the full absorption of nutrients, and will cause blood sugar to rise rapidly.
Eat slowly and keep the meal time at 15 ~ 30 minutes.
Don't sit down for 30 minutes after supper.
Try not to sit still for 30 minutes after dinner. You can stand, walk or do some slight housework to help control postprandial blood sugar without affecting your digestive function.
6, scientific diet
Add one meal in the morning and one meal in the afternoon, and the energy provided by the added meal should be subtracted from the main meal accordingly.
Eating less and eating more meals can not only avoid hyperglycemia caused by too much food per meal and increasing the burden on islets, but also avoid pre-meal hypoglycemia caused by long interval between meals, so as to obtain more stable whole-day blood sugar.
7. Eat regularly
Irregular diet is more likely to lead to unstable blood sugar. For example, some young and middle-aged diabetics only eat two meals a day, and they all eat more. In this way, although the total energy of a day has not increased, the postprandial blood sugar has been poorly controlled and fluctuated greatly, and sometimes there are hypoglycemia symptoms such as sweating, trembling and extreme hunger.
8. Eat more at home
The food in the restaurant is greasy, salty and polysaccharide. Eating out easily leads to out-of-control diet and abnormal blood sugar fluctuation. In order to better control the balanced intake of total energy and nutrition, sugar friends try to eat at home.
I am alpha sugar-free food, I hope I can help you!