[ad_1]
The number of diabetics in the world is increasing, especially in Arab countries. Therefore, it is important to know how to control blood sugar, manage diabetes properly and prevent serious complications such as cardiovascular and other diseases.
Here are 8 ways to lower your blood sugar:
1. exercise
Regular exercise helps you lose weight and increase your body's sensitivity to insulin consumption (which allows the body to consume its blood sugar more effectively by increasing its body energy and muscle mass) . The best form of exercise for diabetics is: Weightlifting, brisk walking, running, cycling, dancing, hiking, swimming.
2. Control carbohydrate intake
The body converts carbohydrates into sugars and then introduces insulin into the cells, which increases the glucose content, which is dangerous for the patient's body. Therefore, the amount of carbohydrate given to the diabetic must not exceed 130 to 180 grams per day. (ADA). Numerous studies have shown that a low carb diet helps reduce sugar levels and prevent hyperglycemia.
Adopt the proteins and stay away from carbohydrates containing white flour, relying on vegetables containing carbohydrates to improve the feeling of satiety.
3. Eat foods that help reduce blood sugar
– Lemon: because it contains the preservative which reduces the secretion of sugar in the blood, improves the sensitivity of insulin to sugar and improves the functions of the liver so as to stabilize the sugar level in the blood.
– Apple vinegar: Acetic acid in apple cider vinegar reduces sugar and promotes diet containing minerals and enzymes, which is responsible for the blood sugar index, which helps reduce sugar levels after the meal 31%.
– Pickles: the acids in pickles limit the release of sugar in the blood.
– Court Milk: Because of its acidic nature and its digestive enzymes, yogurt helps control blood sugar after a meal rich in sugars such as sweets.
– Cinnamon: Cinnamon improves sensitivity to insulin and enzyme receptors, without disrupting insulin receptors. In addition to containing antioxidants that protect the diabetic from inflammation of the cell membranes carrying the insulin receptors.
4. Keep your body hydrated permanently
Drinking plenty of water helps to keep blood sugar levels within healthy limits, prevent dryness and help the kidneys eliminate excess blood sugar through the urine. One study showed that drinking water limits blood sugar levels and that a diabetic should drink at least one liter of water a day, while avoiding eating sugars and high-sugar drinks.
5. Eat high fiber foods
Fibers slow down the process of carbohydrate digestion and help absorb sugar. There are two types of fiber: insoluble fiber and soluble fiber. Although both are important, soluble fiber helps to lower blood sugar levels. In addition, a high fiber diet can help manage the first type of diabetes by improving blood glucose control and reducing its height.
High fiber foods include vegetables, fruits, legumes and whole grains.
6. Divide the food into 5 servings a day
Food control helps regulate calories, contributes to weight loss, adjusts blood sugar and reduces the risk of developing type 2 diabetes in healthy people. Dietitians are advised to divide meals into five meals a day, especially for diabetics, where protein, fruit, vegetables and fiber are balanced.
7. Eat low-sugar foods
Healthy foods should also contain little or very little sugar, or replace them with low-sugar foods such as seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, etc. . Most fruits are non-starchy vegetables.
8. Control and stay away from sources of stress
During periods of tension and stress, the body secretes hormones such as glucagon and cortisol, which leads to high levels of blood sugar. A hands-on study showed that exercise, relaxation and meditation significantly reduced stress and sugar levels in students with diabetes.
[ad_2]
Source link
