1, can reduce blood sugar vegetables
1. Cucumber: taste sweet, sex cool. Attributed to the liver, lung meridian
Use: boiled or fresh food, or made into a variety of medicinal meals to eat; Function and Indication: has the function of clearing heat, water, detoxification. It is especially suitable for the upper small diabetes, with fire eyes and sore throat.
2. Bitter melon: bitter flavor, cold nature. Attributed to the heart, spleen, kidney meridian
Use: boiled soup, stir-fried vegetables or prepared into a medicinal diet; Function and main treatment: with heat, heat, eyesight, detoxification function. It is used for heat diseases and upper and middle elimination type diabetes. Modern scientific experiments have confirmed its role in significantly lowering blood sugar.
3. Spinach: sweet taste, cool nature. Attributed to the lung, stomach meridian
Use: boiled or powdered service, or made into medicinal meals to eat; Functions and Indications: has the function of moisturizing dryness and clearing away heat, lowering qi and regulating the middle, regulating the blood. Used for chest and diaphragm stuffiness, epigastric and abdominal congestion type diabetes. Spinach contains more oxalic acid, and calcium-rich food **** cooking, easy to form calcium oxalate, is not conducive to human absorption, the stomach and intestines also have a negative impact, cooking should be noted.
4. leek: flavor pungent, warm. Into the liver, stomach, kidney meridian
Use: fresh or boiled food, or made of medicinal meals; Function and Indication: has the function of regulating the flow of Qi, blood detoxification. It is used for patients with high blood lipids, coronary heart disease and diabetes mellitus.
5. Lotus root: sweet taste, cold nature. Attributed to the heart, spleen, stomach meridian
Use: raw or boiled soup, drink soup and eat lotus root; Functions and Indications: Raw has the function of clearing heat and quenching thirst, cooling the blood and stopping bleeding, dispersing blood stasis and sobering up. Cooked use has the function of strengthening the spleen, nourishing the stomach, nourishing yin and tonifying blood, generating muscle and stopping diarrhea. It is especially suitable for diabetes mellitus with vomiting blood, epistaxis and fever.
These five kinds of vegetables can help stabilize blood sugar, in addition, diabetic patients in the usual diet should pay more attention to light, avoid high-fat food.
2, how to lower blood sugar effectively
1, increase activity
Type 2 diabetes patients generally get better blood sugar control by strengthening exercise. Even very simple exercises, such as walking for 20 minutes a day, can effectively improve insulin resistance and reduce body weight as long as they are adhered to. Studies have confirmed that with reasonable exercise, diabetics can indeed reduce the amount of hypoglycemic medication and even get off medication altogether.
2, "coarse" food do not fine work
Control grain milling fine degree is very critical. Bread, for example, white bread food GI of 70, but mixed with 75% to 80% of barley grain bread for 34, so promote the use of coarse grains instead of refined grains.
3, dinner plate with small
The use of small tableware can reduce the amount of food, reduce the desire to eat food and calorie intake, to maintain a reasonable weight.
4, breakfast into a "thick"
Because of the long heating time of thin rice, starch is easy to convert to dextrin and easy to decompose into glucose. At the same time, the rice was semi-fluid state, after eating the stomach emptying time is relatively short, so eat thin rice than eat staple food is easier to raise postprandial blood sugar. Therefore, it is best not to drink only thin rice for breakfast, to eat some "thick" food, stick to eating staple food.
5, the amount of meals must be calculated
Overweight people lose 5% of their body weight can reduce the incidence of diabetes by 70%. Calculate your daily intake to see how much less you should eat.
6. Increase Vitamin C intake
Increasing the amount of antioxidants such as vitamin C in the diet can prevent arterial blood vessel walls from being damaged and reduce plaque buildup and heart disease, thus effectively reducing the incidence of diabetic complications. Increasing the proportion of fruits and vegetables in the diet provides the best source of antioxidants.
7. Increase intake of sugar-free fluids
Dehydration can also cause an increase in blood sugar, and people should consume about 2 to 3 liters of sugar-free fluids every day. When blood sugar is elevated, drinking water can help to flush out the blood sugar in addition to avoiding excessive food intake. Patients with heart disease or kidney complications need to limit their fluid intake appropriately, and should consult their doctor or dietitian for specific details.
8, drink green tea every day
Compared with other beverages, green tea due to the unfermented, high polyphenol content. Polyphenols have strong antioxidant properties and hypoglycemic effect, it can also play a role in controlling the release of blood sugar.
9, junk food do not touch
If you often patronize McDonald's, KFC, diabetes will also "patronize" you. Minnesota scientists conducted a 15-year follow-up survey of 3,000 people between the ages of 18 and 30. The results found that people who ate junk food twice a week not only gained about 4.5 kilograms of weight, insulin resistance is also two times higher, which is a high risk factor for diabetes. Even if your weight stays normal, the trans fats and refined carbohydrates in junk food raise the risk of diabetes.
10, Bring Your Lunch to Work
Avoid eating lunch at restaurants or fast-food joints because it's easy to lose control of your appetite. Fast food restaurants have large portions, too many calories, and a lot of fat. Studies have found a correlation between eating out more often and weight gain. Preparing your own lunch gives you fine control over the ingredients and portion sizes. If you find it a bit of a hassle to prepare your own lunch every day, start by preparing it twice a week.
11, rapid cooking, less water
The softness, thinness and grain size of food have an impact on food GI. Cereal cooking does not have to go through a long period of high temperature, because the longer the processing time, the higher the temperature, more water, the better the paste, the higher the food GI.
12, self-relaxation and emotional regulation
Relaxation exercises, such as deep breathing and relaxing muscles with relaxing music, can help relieve stress and make glucose treatment more effective. Learning to regulate your emotions and increase your sense of self-efficacy to overcome the fear and negativity that comes with the disease can also help with blood sugar control.
13, a handful of nuts before meals
Eat some fat-containing foods before meals, such as almonds, walnuts and other nuts, in addition to increasing satiety, so that you eat less during the meal, the unsaturated fatty acids in the nuts can also help to improve the insulin level of diabetic patients, slow down the speed of digestion of food, which is conducive to the control of postprandial blood glucose.
14, always have gum
Chewing sugar-free gum can control the desire to snack on sugar, but the number should not be too much, because some brands of sugar-free gum contains sweeteners in the higher dose will make the stomach feel uncomfortable. Chewing gum will also leave the mouth with fresh breath, so that people don't want to eat snacks with off-flavors to spoil it.
15, playing tai chi
Playing tai chi, practicing qigong and other traditional exercise methods can help people regulate breathing, improve blood circulation, and play a role in the overall regulation of the body. An Australian study also found that patients with type 2 diabetes practicing tai chi can also slow down the decline in body functions caused by diabetes, and the effect on obese patients is particularly significant.
16, eat some vinegar
Food by fermentation produces acidic substances, can make the whole meal of food GI reduced. Adding vinegar or lemon juice to side dishes is an easy and simple method.
17, self-massage
By massaging the feet and other parts of the body, on the one hand, to prevent complications, on the other hand, the pancreas, the liver and the endocrine system to play a role in regulating the body to help stimulate the generation of more insulin cells. This kind of "reflexology", long-term persistence effect is remarkable.
18, postprandial blood glucose
Monitoring blood glucose 2-3 hours after a meal can help sugar lovers control their blood glucose levels more smoothly throughout the day, preventing hyperglycemia and hypoglycemia from occurring; and on this basis, they can formulate a more reasonable diet and exercise plan.
19, sleep length has to pay attention to
Yale University researchers found that people who sleep less than 6 hours a day, double the risk of diabetes. People who sleep more than eight hours a day have a threefold increase in diabetes risk. Sleeping too much or too little can interfere with hormones related to blood sugar.
20, away from the bad habits that raise blood sugar
Overeating, hunger will make the body's blood sugar levels rise sharply, especially the girls often have a "sweet tooth", "fried food control", or vicious dieting after the The appetite is greatly liberated. Secondly, emotional instability, short-tempered, often angry, may also lead to high blood sugar after meals. Of course, lack of exercise, watching TV on the couch after eating, surfing the Internet for a long time, playing games, is not conducive to the stabilization of blood sugar. Studies have shown that the risk of diabetes in people with high fasting blood sugar is 3-9 times higher than normal, and the chance of developing diabetes is 4 to 10 times higher with high blood sugar after meals.