Reminder: These 4 habits may make your blood sugar “soar all the way”, and change it as soon as possible
“Doctor, I exercise more according to your suggestions. Before this sugar drops, how can I get tendonitis …”
Sister Xu, 60, has been checked by diabetes, and the doctor suggested that she pay more attention to diet and maintain moderate exercise.
Sister Xu listened to sugar friends and said that the longer the walking time, the farther the distance, the faster the speed, the better the hypoglycemic effect. So Sister Xu maintained more than 20,000 steps a day every day. This walk is two hours, and the speed is not slow.
But recently, Sister Xu felt that her heel always had a faint pain, and at the beginning thought it was “chicken eyes”.
It was not uncomfortable until the daily walking was affected last week, and I went to the hospital for a few steps. The result was that the walking was too fierce, which induced the soles of the soles of the plane tendon.
Seeing this, some sugar friends may be puzzled: Can walking can reduce sugar? What if the sugar can’t fall, what should I do if I hurt my feet?
1. Walking blood glucose? Research tells you the answer
Sugar control is a “knowledge” that each sugar friend must learn, especially the blood glucose level in the meals, which is of great significance to patients with diabetes and is an important indicator for feedback from insulin secretion.
For healthy people, the blood sugar level after meals also plays an important role in controlling weight, preventing diabetes and cardiovascular diseases.
The key to controlling postprandial blood glucose is to flatten the peak blood sugar after meals, and walking after meals can quickly help diabetic patients to control the increase in blood sugar after meals.
Many studies have found that walking after meals does have the effect of lowering blood sugar:
In 2016, a cross -comparison experimental study was used to take a walk for 30 minutes immediately after comparing the subject to a walk. The two practices were taken with the subject at other times. The result was found that walking immediately after the meal, and the effect of reducing the blood sugar response was better than other times than other times than other times. Time walking, the effect of walking after dinner is the most obvious.
In 2017, a cross -comparison experiment was incorporated into 50 diabetic patients and divided into 30 minutes after getting up early, but sitting without a group after three meals; without walking before the meal, walking for a 10 -minute group immediately after the meal. It was found that the insulin dosage was significantly reduced after 15 days after the meal.
In 2018, a summary of 11 related research on research found that post -meal exercise can reduce the blood sugar area after meals, ranging from 2.4%to 26.6%. Whether it is walking or resistant to resistance, it is effective.
Why do you leave after dinner?
This is because most people have ushered in the peak of blood sugar after a meal time (15-30 minutes). If you sit and rest for 30 minutes after a meal, the blood glucose peak is almost over at this time, and then exercise again, and the peak value cannot be reduced.
Second, 4 eating habits, it is easy to raise blood sugar
Patients with diabetes have greatly affected her diet after meals, and some bad/wrong eating habits will increase blood sugar levels faster.
1. Eat too late
The speed of human metabolism at night will be relatively slow. If the food you eat does not consume in time, some metabolism will be converted into fat, leading to increased weight, which will affect insulin resistance and increase blood sugar levels.
2. Do not eat breakfast
If you do n’t eat breakfast in the morning, your body is prone to hypoglycemia reactions, thereby dumping blood glucose. While not taking breakfast, hypoglycemic or insulin taken with meals cannot work, and it will also affect blood sugar control.
After the empty stomach, the next meal will consume more food. When the total calories exceed the standard, it will easily increase blood sugar.
3. Eat too fast
In order to save time, eating always gobbles, and feels like he has not been full. However, the meal speed is too fast, which is more likely to cause blood sugar to rise, and it is difficult to get full. Unconsciously, it will consume more food.
4, a bite of vegetables, a bite of rice
Chinese people often give meals in the following meals. But this method is actually unhealthy, and it is easy to consume more white rice.
The best order of eating should be to eat high -quality protein and vegetables first, and finally eat a staple food for carbohydrates.
Third, how to walk to effectively reduce blood sugar?
Walking blood glucose can not achieve the effect in a few steps. It is particular about walking methods, time, frequency, and strength.
1. Walking method
speed-walking
Also known as walking, walking for 100 to 120 steps per minute, about 5-6 kilometers each time, with medium exercise intensity.
Quickness has certain requirements for physical strength, and he needs to warm up before exercise. Through fast walking, it can reduce the risk of cardiovascular disease, osteoporosis, diabetes and other diseases.
Rocked away
While walking quickly, you need to swing your arms sharply, as much as possible in the pace, the arm movement is large, and the arm can be relaxed appropriately every thirty minutes.
The rocked arm walking can exercise the limbs at the same time, which has a positive effect on improving heart vitality, stretching tibia, and strong muscles.
Walk in place
You can not be restricted by the venue. You need to tighten your chest, look up, and close your abdomen during exercise. Try to swing your arms as much as possible. The thighs are raised as much as possible.
The action of walking in place seems simple, but it can increase the blood circulation of the whole body and the leg strength, which is good for controlling blood sugar.
2. Exercise at least 3 times a week
Sugar friends should maintain the appropriate exercise frequency and exercise 3-5 times a week. It is best to fix the time every day to facilitate blood sugar control and drug adjustment.
3. The exercise intensity should be appropriate
When you start exercising, you don’t need to blindly pursue strength. Generally starting from low movement, gradually strengthening. You can determine the strength of the exercise through the pulse beating, that is, the pulse in the exercise (secondary/point) = 170-age. It should be noted that exercise is also taboo, especially for some special groups:
Type 1 diabetic patient: Before blood sugar is not stable, it is best not to exercise;
Type 2 diabetic patients: the amount of exercise should not be too large;
Patients with retinopathy: If the amount of exercise is too large, it is easy to induce fundus bleeding;
For those who do not fulfill cardiopulmonary and kidney function: they are also not suitable for exercise.
Exercise can indeed help sugar control, but excessive exercise can cause damage to the body.
Therefore, the ideal method is that after the diabetes is clear, a comprehensive examination should be performed before starting exercise. After understanding your physical condition, exercise is carried out under the guidance of the doctor.
Reference materials:
[1] “Is it good to take a walk after a meal, or is it better to take a walk on an empty stomach? “Fan Zhihong_ Original Nutrition Information .2020-11-03
<!-2586: Diabetic terminal page
[2] “These 3 meals are the culprit that leads to elevated blood sugar! 》. The medical industry endocrine channel. 2019-04-08
[3] “Five ways of walking, helping blood glucose regulation”. People health. 20120-04-01
