These techniques are said to control sugar

As we all know, hyperglycemia will invade the blood vessels, nerves and organs of the whole body. If it is not treated effectively, it will also cause a series of complications. Therefore, the first job for people with diabetes is to control blood sugar.

The effective weapons for controlling blood sugar are reasonable diet, regular exercise, and correct medication. If sugar lovers make good use of these three weapons, they can achieve twice the result with half the effort in controlling sugar. How to use these weapons well? These are the tips you need to know.

Reasonable diet, easy control

After encountering sugar, our first reaction is that we need to adjust our diet. Gone are the days of eating indiscriminately. How and how much we eat every day has become our primary consideration, and how to adjust our diet has become a top priority in life.

Balanced diet

Food is divided into cereals, potatoes, fruits, vegetables, meat, eggs, milk, etc. Each food contains different nutrients. Therefore, a balanced diet helps to supplement the needs of the human body and maintain human health.

Timing and quantitative

People with diabetes need to have a fixed eating time for three meals a day, with an interval of 5 to 6 hours between meals. It is best to finish dinner before 7 o'clock, and put fruit between meals.

It is recommended that people with diabetes generally eat 5 to 8 taels of staple food per day, but people with diabetes should pay attention to the combination of thickness and thickness. Whole grains and miscellaneous legumes should account for more than half. If people with diabetes eat 5 taels of meals a day, they should eat 1 tael for breakfast and 2 taels for lunch and dinner. It is best to eat 500g of vegetables a day.

maintain weight

People with diabetes who are underweight can control postprandial blood sugar by increasing their food intake and exercise, while those who are obese or overweight need to lose weight.

Light and low oil

When cooking, you can choose cold, steamed, boiled, etc. methods, and avoid high-oil cooking methods such as deep-frying and pan-frying.

Less salt and less sugar

Try to avoid cooking methods that are overly salty and sugary, such as sweet and sour, honey, vinegar, etc.

Limit alcohol consumption

People with diabetes should try to reduce drinking, especially on an empty stomach, to avoid hypoglycemia.

Regular exercise is healthier

Exercise can help people with diabetes improve insulin sensitivity and blood flow, effectively lower blood sugar, reduce the risk of cardiovascular disease, and better maintain a good mood. Develop a habit of aerobic exercise for at least 150 minutes a week, with intervals of no more than 2 days.

a. Common aerobic exercises include: jogging, brisk walking, dancing, swimming, climbing stairs, etc.

b. Exercise at a fixed time every day. The best effect is to exercise 1 to 1.5 hours after a meal.

c. Avoid exercising before meals or when blood sugar is very high; snacks are required after long-term or intense exercise to avoid blood sugar rising after meals.

d. In addition to aerobic exercise, resistance training should be performed twice a week, such as lifting dumbbells or water bottles at home.

e. People with diabetes can use their free time to exercise. More and more research shows that sitting still for a long time is harmful to the body. The best way is to get up and stretch or move around every hour.

You can also do the following activities when you are working or at home:

Correct use of medication

Medicines can effectively help us lower blood sugar, but in life, we still have more or less misunderstandings about medication. Therefore, when we take medicines according to the doctor's instructions, we must have a general understanding of the medicines we take.

People with diabetes who take oral medicines need to have a general understanding of the taking time, advantages, side effects, contraindications, and dosage of oral medicines to minimize the side effects of oral medicines.

People with diabetes who use insulin for treatment must correctly grasp the onset time of insulin, the injection site, the correctness of the injection method, and the storage of insulin so that the insulin can work effectively. The dose of insulin can be appropriately adjusted according to blood sugar conditions to avoid large fluctuations in blood sugar.

Finally, in addition to diet, exercise and medication to control blood sugar, people with diabetes should also pay attention to daily health care work, so as to prevent the occurrence of complications and improve the quality of life.