2023-05-09 07:26:30
Cut down on carbohydrates and reduce saturated and trans fats in processed foods
Diabetes is dangerous because of the potential for complications. Stroke (cerebral infarction – cerebral hemorrhage), heart disease (angina pectoris – myocardial infarction), kidney disease, and retinopathy start from failure to control blood sugar. Some of the dementia (vascular) can also be attributed to diabetes. Let’s learn about lifestyle habits that raise blood sugar and gain weight.
◆ Blood sugar control Who needs to be especially careful?
Diabetes affects parents and siblings. If there is a patient in the immediate family, such as a sister, the risk is about 3.5 times higher. There is a saying “If you are fat, suspect diabetes.” If obesity persists, insulin does not lower blood sugar well, and the function of the pancreas to secrete insulin gradually declines. According to the statistics of the Korean Diabetes Association, 53.2% of diabetic patients are accompanied by obesity. Excessive consumption of carbohydrates (including sugar) and fats can lead to weight gain and elevated blood sugar. Hypertension or hyperlipidemia (dyslipidemia) and diabetes are often present together. Stress should also be taken care of.
◆ Those who do not like to move their body… Take a short walk after eating
If you eat a lot and don’t move, your blood sugar spikes. When blood sugar rises after 40 minutes to 1 hour after eating, you should walk for a while. If you stay in the hospital for a long time, the doctor advises you to “walk the hallway at least.” Rather than belatedly exercising after becoming a patient, you should move your body before you get sick. It is good to walk for at least 30 minutes every day at a pace that is a little out of breath. Aerobic exercise such as jogging, swimming, biking, dancing, jumping rope, and climbing stairs is good for blood sugar control. Strength exercises such as dumbbells are effective 2-3 times a week for muscles to rest.
◆ If you have the right amount of muscle in your body… help prevent diabetes
Regularly eating olive oil and perilla oil, which are high in unsaturated fatty acids, and eating fish and legumes often help manage blood sugar levels. Animal proteins such as skinless chicken, duck, and eggs are absorbed quickly and are good for muscle maintenance. If you have the right amount of muscle in your body, it is good for preventing diabetes. In particular, you need to pay attention to the muscles of the lower body, where 60-70% of the muscles of the entire body are gathered. For middle-aged and older people, safety is the most important thing in strength training that lifts heavy equipment. If you have high blood pressure or heart disease, you shouldn’t overdo it.
◆ Raising blood sugar and weight gain eating habits?
1) If you grind food such as fruit and drink it as a beverage
Raw vegetables and fruits are the most effective for health. If you grind food such as fruit and eat it as a liquid, your blood sugar rises faster and fat can accumulate in the process of insulin controlling your blood sugar. Grinding grains and vegetables also has a similar effect. It is good to chew food for a long time. It is also good for consuming calories and can prevent sugar from entering the body quickly.
2) I cut down on sugar… If you enjoy honey and artificial sweeteners
There are cases of drastically reducing sugar and sugar-sweetened beverages and eating honey and artificial sweeteners, but this also raises blood sugar. Beverages claiming to be 100% fruit juice or ion drinks consumed after exercise also contain sugar. Factory-made processed foods require careful inspection of the ingredient list. It can raise blood sugar and cause weight gain. Plain water, low-fat milk, and unsweetened tea are helpful.
3) Eating sweets and eating salty… If you rarely eat vegetable side dishes
Saturated fatty acids (meat scaffolding, etc.) and trans fatty acids (processed snacks, etc.) intake should also be reduced. You should also change your eating habits. It is recommended to reduce salt intake and limit sodium to less than 2300 mg per day. Dietary fiber (whole grains, vegetables, fruits, beans) works by slowly lowering blood sugar. It is helpful to eat a lot of vegetable side dishes when eating rice and noodles.
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