The latest research shows that ordinary people can prevent blood sugar from rising and falling by starting from their daily life without reducing carbohydrate intake. Nutrition experts also teach six major tricks for public reference.
According to the Business Insider report, the increase in blood sugar after taking carbohydrates is a natural phenomenon in the human body. However, excessive or low blood sugar can easily cause inflammation, thereby increasing the risk of chronic diseases.
Sarah · Berry) suggests that if the public wants to reduce the rate of blood sugar drop and uptake, they should not only pay attention to the food they take, but also need to change their diet.
1. Combine carbohydrates with protein or healthy fatsWhether it is noodles or bread, Bere believes that people can still take them according to their personal preferences, but the key is to be paired with other healthy ingredients. If you eat beans for breakfast, you must be paired with protein or other high-quality fats, such as cheese, fish or vegetables, healthy ingredients that help reduce blood sugar reactions and aid digestion.
2. Choosing high-fiber carbohydrates such as whole grains and berries, different types of carbohydrates will affect the human blood sugar response. Nutritionist Bonnie Taub-Dix pointed out that high-fiber foods help reduce digestion, and blood sugar will not rise so quickly and will not decrease later. It is recommended to eat snacks and match fruits or seeds; use whole wheat bread to make sandwiches; eat more beans such as ginger peas, and take more fruits rich in fiber such as strawberries and blueberries. 3. Chew slowly and enjoy delicious food. Research shows that eating tigers can easily cause blood sugar to rise, and the longer the time is, the easier it is to increase weight. Beret emphasized: "We find that the faster we eat, the higher the blood sugar will rise, and the weight will increase as well." It is recommended that people chew slowly and not rush or distract, do not look at the TV or paddle the phone, eat tigers at the same time, and do not eat a meal to avoid blood sugar to rise. 4. Eat as much as possible during the day, the latest ZOE study found that the blood sugar reaction after breakfast is more harmonious, and the blood sugar reaction for the same dinner is more intense. Many studies have shown that eating at different times will affect the Xinchen Dai-Cheng, especially eating too late for dinner can easily cause health risks. 5. Take a short walk after eating
As for another way to control blood sugar, exercise is exercise, because exercise helps consume heat and makes insulin secretion more sensitive. Research has shown that walking for two to five minutes after three meals can effectively reduce blood sugar.
6. Maintaining adequate sleepBlood sugar is not only related to the food you consume, but is even closely related to life habits and physiological factors. In particular, it is important to have enough sleep. Berui emphasized: "The poor sleep quality at night is compared to the good sleep conditions at night, blood sugar reacts faster, and it is like a flying car in the sky to make blood sugar rise and fall."
Editor: Gu Zihuan