Having suffered from diabetes for 25 years, I have found out 8 effective ways to control blood sugar. I recommend them to you

I have suffered from diabetes for 25 years. After repeated exploration and practice, I have summarized eight effective ways to control blood sugar, and the last one has been ignored by many people

I have suffered from diabetes for 25 years. After repeated exploration and practice, I have summarized eight effective ways to control blood sugar, and the last one has been ignored by many people.

I have many sugar friends around me who use them and their blood sugar quickly improves. Today's sharing hopes to help more people.

1. Self discipline in diet

At the dining table, I am very disciplined. I have a clear idea of what I can eat and how much I can eat, and I don't eat too much. Because if you let go of eating, your blood sugar will be unstable for the next 2-3 days, and the gains outweigh the losses.

When I feel like I can't control my appetite, I measure my blood sugar.

If your blood sugar is high, you will naturally become "full" and not eat at all.

If blood sugar is normal, eat a little less to relieve cravings.

2. Do not eat three types of staple foods

Class I: Do not eat sticky staple food (rice cake, glutinous rice cake, Lvdagur (Glutinous Rice Rolls with Sweet Bean Flour), etc.).

The second category: Do not eat staple food with a lot of oil (hand torn cakes, Shaobing (Baked cake in griddle), Youbing (Deep-fried round and flat dough-cake), etc.).

Category 3: Avoid sweet pastries and sugar free pastries.

Because sticky staple foods increase sugar quickly, oily staple foods become more delicious, which is not conducive to controlling total energy and blood lipids.

Both sweet pastries and sugar free pastries are made from refined white rice noodles and oil. After understanding the principle of controlling staple foods, I rarely eat these foods. Occasionally, I try them, and the amount is very small.

I will replace more than half of my staple foods with whole grain grains without oil or sugar (such as oats, brown rice, corn, quinoa, kidney beans, etc.) to reduce the sugar increase rate of the staple foods, which is greatly beneficial for controlling post meal blood sugar.

If a meal is white rice or white Mantou, I will reduce the consumption by 1/3 and increase my satiety by eating vegetables.

3. Green leafy vegetables are included in every meal

For each meal, I arrange green leafy vegetables such as green vegetables, celery, spinach, chives, cabbage, cabbage, rice amaranth, chicken hair, etc. to increase dietary fiber intake and help control post meal blood sugar.

In order to increase my intake of dietary fiber, I arrange daily meals with mushrooms and algae, such as seaweed, seaweed, black fungus, mushrooms, shiitake mushrooms, golden needle mushrooms, etc.

4. Protein foods must be consumed every day

If you don't eat foods rich in protein, it will lead to nutritional deficiencies, which is actually not conducive to controlling blood sugar and blood pressure.

I eat it every dayOne egg, drink 300 milliliters of milk or yogurt every day, 50-100 grams of soy products, 2 liang of meat (lean meat or fish), and occasionally I also eat some sea cucumber.

Although protein is nutritious, one should not eat too much. Eating too much not only increases the burden on the kidneys, but also affects blood sugar.

5. Add meals without exceeding the limit

I eat seven to eight percent full with each meal, and schedule two extra meals every day, which not only stabilizes blood sugar but also enriches the variety of food.

For daily meals, I would choose to eat:7 almond kernels, 2 walnuts, 1 cup of yogurt, or fist sized low sugar fruits(such as strawberries, avocados, Guoguang apples, grapefruit, pears, peaches, etc.), which can ensure that the energy added to the meal does not exceed 150 kcal.

6. Eating is neither fast nor slow

I am generallyEat a meal in 20-30 minutesEat vegetables first, then eat, take two bites of vegetables or protein rich foods, and take one bite of rice. The amount of vegetables is more than rice.

As the food on the table becomes more abundant, the pace of eating slows down.

7. Exercise for 45 minutes after dinner

Busy all day, I'll be after dinnerExercise for about 45 minutes365 days, every day like this. Usually, it's a brisk walk until the body is slightly sweating.

In order to enhance the muscle strength of the body, IDo pilates 3 times a week

8. Sleep well

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Author: Liu Wenjun

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