High blood sugar, diabetes! A method to control blood sugar is convenient, affordable and effective

Among the "five pillars" of diabetes treatment, if you ask what is the simplest and most cost-effective way to control blood sugar, it is definitely exercise therapy.

Moderate exercise can improve insulin resistance in diabetic patients, enhance cardiopulmonary function, regulate blood pressure, reduce the dosage of hypoglycemic drugs, and enhance bone flexibility.

Exercise has many benefits, but if you do it the wrong way, it can backfire. So, how can we exercise to get the best results?

Although exercise has many benefits, these friends should be cautious

Although exercise has many benefits, each diabetic patient has different disease course, disease severity, blood sugar levels, cardiopulmonary function status, and other comorbidities.

Therefore, we need to tailor an exercise plan for ourselves and assess our overall condition before exercise.

If the above diabetic patients want to exercise, they must do so under the guidance of a doctor.

The following two categories are the absolute indications for exercise therapy and should actively participate in it:

Impaired glucose tolerance: fasting blood sugar is 6.1-7.1 mmol/L, or blood sugar 2 hours after a meal is 7.8-11.1 mmol/L;

Patients with type 2 diabetes without significant hyperglycemia and complications.

Choose the right way to exercise

Choosing the right exercise method is the key factor to ensure continuous exercise. Exercise can be divided according to intensity:

Mild intensity exercise, including walking, gymnastics, Tai Chi, and flat-ground cycling;

Moderate-intensity sports include jogging, climbing stairs, mountain climbing, dancing, etc.

Severe intensity sports, including weightlifting, running, long jump, tug-of-war, etc.;

Diabetics are suitable for light and moderate intensity aerobic exercise, but not for heavy intensity sports.

After exercise, if you sweat slightly and feel some muscle soreness, but the soreness disappears after resting and you feel full of energy the next day, then this is suitable.

The timing of exercise is important

The best time to start exercising is 1 hour after a meal. That is to say, start counting from the time you take your first bite of food to 1 hour.

One hour after a meal, our blood sugar will reach its peak. If we start exercising at this time, we can effectively lower our blood sugar.

The duration of daily exercise can be accumulated in several times, but each exercise should exceed 10 minutes. You should exercise for more than 30 minutes every day, and accumulate more than 150 minutes a week.

The frequency of exercise per week is also very important. It should reach 5 to 7 times, and at least once every other day, more than 3 days a week. Try to avoid not exercising for 2 or more consecutive days.

Exercise tips for office workers

For office workers, it is difficult to set aside a whole block of time for exercise. But if you make good use of fragmented time, you can also achieve regular and effective exercise.

For example, we can ride a bike to get off work, walk to the supermarket, or take a short brisk walk after lunch. These are all effective exercise tips.

In short, just look for ways to lower blood sugar, not excuses for laziness. Exercising in a haphazard manner for three days and then drying the net for two days is almost useless. The key is to persist so that blood sugar levels can be lowered steadily, and our health will benefit in the long run!

Blood sugar lowering foods

Konjac

Konjac is a low-calorie, high-fiber food. Konjac is not only rich in nutrients, but also has unique medical and health functions. The glucomannan contained in konjac has a good effect on lowering blood sugar in patients with hyperglycemia. Because of its large molecular weight and high viscosity, it is excreted slowly in the intestine, which can delay the absorption of glucose and effectively reduce the increase in blood sugar after a meal. Because it has strong water absorption and low calories, it can increase satiety, reduce hunger and reduce weight, so it is an ideal food for patients with hyperglycemia.

onion

Onion tastes sweet and spicy, and is slightly warm in nature. It has similar properties to scallions and garlic. It has the effects of strengthening the stomach, increasing appetite, promoting qi and relieving fullness. Eating it with garlic has a blood sugar-lowering effect. Onions contain a drug similar to the hypoglycemic drug tolbutamide. Eating onions regularly can not only satisfy hunger, but also reduce blood sugar and cure diseases. Usage: You can fry 1 onion for each meal, twice a day. It is best to fry it until it is tender-crisp, but do not overfry it. Regular consumption can not only help patients with high blood sugar reduce hunger, but also has the effect of lowering blood sugar.

Black Fungus

It contains fungus polysaccharides, vitamins, protein, carotene, and minerals such as potassium, sodium, calcium, and iron. Fungus polysaccharides have a hypoglycemic effect. Animal experiments have shown that fungus polysaccharides can reduce. Carrots contain a variety of carotenoids, vitamins, anthocyanins and other ingredients. Experiments have confirmed that carrot extract has a significant effect in lowering blood sugar. Carrots can be eaten raw or mashed into juice, or used as an ingredient.

carrot

Yam

Yam contains diosgenin, dopamine, yam hydrochloride, and various amino acids. Pharmacological studies in recent years have shown that yam has a good preventive and therapeutic effect on hyperglycemia and can resist the increase in blood sugar caused by adrenaline and glucose. Yam can be stewed in soup or fried.

Wheat bran

Wheat bran tastes sweet, is neutral and slightly cool in nature. In addition to satisfying hunger and replenishing nutrition, it can also nourish the heart and calm the mind. Floating wheat can replenish qi, eliminate heat and stop sweating; wheat bran can regulate the middle, clear away heat and stop sweating. It can be selected according to the needs of the disease. Use wheat bran and flour in a ratio of 6:4, mix with eggs, and make cakes, which can be used as a main meal or snack for diabetic patients.

Purple Ganoderma

Purple Ganoderma lucidum not only has a direct effect of lowering blood sugar, but also can increase the efficacy and prevent or alleviate complications when used in combination with the original hypoglycemic drugs. When blood sugar is maintained normal and stable, the dose of the original hypoglycemic drug can be reduced according to the specific situation to reduce adverse drug reactions. The liver-protecting effect of Ganoderma lucidum itself can also reduce or prevent the damage to the liver caused by some oral hypoglycemic drugs.

The most easily absorbed way for purple Ganoderma lucidum is to boil it in water and drink it, just like decocting Chinese medicine. Take 20-30 grams of purple Ganoderma lucidum each time and put it into the pot, add about 1500 ml of water. Cook until the water turns darker, about half an hour is best. If you insist on drinking boiled water like this every day, your blood sugar will generally drop steadily in about a month. During this period, hypoglycemic drugs should not be discontinued immediately. The dosage of hypoglycemic drugs can be reduced as appropriate according to the blood sugar control situation.

Nori

It is rich in laver polysaccharides, protein, fat, carotene, vitamins, etc. Among them, laver polysaccharides can significantly lower fasting blood sugar.