2023-11-23 05:09:27
Blood sugar rises 30 minutes to 1 hour after a meal… You need to move your body to lower your blood sugar
Entered 2023.11.23 14:05 Views 9 Entered 2023.11.23 14:05 Modified 2023.11.23 13:44 Views 9 The longer you sit after a meal, the higher your blood sugar level rises and your health continues to deteriorate, making you susceptible to various diseases. [사진=클립아트코리아]
I promise to keep up with the news every time, but I end up overeating again today. Because my body is heavy, everything is bothersome. Two hours have passed since I said I would take a short break. What happens to my body if I sit for a long time after eating a large meal? Even if you feel comfortable, your health continues to deteriorate. Why?
“Do you know why overeating is bad?”… Blood sugar soars and I gain weight
Regardless of the type of food, overeating can result in excessive calorie intake. The remaining calories accumulate as fat in the body, causing weight gain and increasing the risk of various diseases such as colon cancer. During this process, blood sugar levels soar, putting diabetes prevention and control at risk and causing belly fat to appear. If you eat a lot and do not move your body, it becomes more difficult to secrete insulin, which controls blood sugar levels. If this habit is repeated, diabetes, which must be managed throughout life, worsens and obesity occurs.
When do you move your body after eating? Between 30 minutes and 1 hour after a meal
Between 30 minutes and 1 hour after a meal, blood sugar levels begin to rise as food is digested. Therefore, physical activity during this time is best for lowering blood sugar. In particular, if you eat carbohydrate foods such as noodles for lunch, your blood sugar level may soar. Even if you are in the office, it is good to have your own blood sugar control habits, such as walking down the hallway or climbing stairs.
However, if you already have diabetes, you should avoid exercising on an empty stomach or before a meal. If you use insulin, you should consider reducing the amount of insulin to prevent exercise-induced hypoglycemia. It is best not to exercise within 60 to 90 minutes after injecting insulin. Using insulin to control blood sugar can make daily life difficult. If you are in the pre-diabetic stage, it is best to move diligently after eating.
How to prevent diabetes in the pre-diabetes stage?
According to data from the Korea Disease Control and Prevention Agency, weight loss through diet and exercise can prevent the progression from pre-diabetes to diabetes. Therefore, people at high risk of diabetes must steadily lower their blood sugar levels through diet control and physical activity. The reason why late-night snacking is bad is not only because it is high in calories, but also because you don’t have time to move your body because you are going to bed soon. The reason why you should eat dinner early is so that you have enough time to burn calories.
You should eat a lot of vegetables and fruits… Dietary fiber is key to lowering blood sugar levels
The reason vegetables and fruits are good is because they are high in dietary fiber, which has the effect of lowering blood sugar levels. Data from the Korea Disease Control and Prevention Agency also introduces research results recommending about 30% of the total meal amount (calorie intake). The idea is to consume more than 15 g of dietary fiber per 1000 kcal. Dietary fiber, which is found in whole grains and seaweed, causes blood sugar to rise slowly and inhibits the absorption of cholesterol. If you do moderate-intensity exercise (conversation level) for more than 30 minutes a day, you can create a synergistic effect.
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