Diabetes is a condition that is complicated because there are so many factors that can affect blood sugar in your body.
Many studies have been conducted to show the best kind of food for diabetics. And when you understand how much dietary factors may predispose a person to diabetes, or affect one's development of the disease, then you will easily understand. While the food is a key point, there are several other factors that can affect blood sugar levels.
Some Tips for Controlling Blood Sugar
Here is a selection or the best recommendation you can do to maintain or control blood glucose levels and insulin healthy, as reported by the Reader's diggest's Best Health.
1. Laugh
Japanese scientists showed that laughter can be an inexpensive drug to control blood sugar levels at a good level. People with diabetes who watched a comedy after dinner known to experience blood sugar levels are lower than those who watched the news boring. Do not let yourself be prolonged stress when having diabetes. Laugh at all times is certainly not a bad thing.
2. Consumption of Dairy Products
A study involving 3,000 people found that overweight people who consume milk or other dairy products, 70% less likely to develop insulin resistance than those who did not. This is because the lactose, proteins, and fats in dairy products can improve blood sugar and slow the conversion of blood sugar to sugar foods.
3. Provision Magnesium
A study of women found that a high intake of magnesium may reduce the risk of diabetes by 10% overall, and approximately 20% of women are overweight. You can meet the needs of magnesium by eating avocados, spinach, green vegetables, nuts, and fish.
4. Consumption of cinnamon
In a study in Pakistan, people with type 2 diabetes who consumed 1 g / 3 g / 6 g cinnamon are known to experience a decrease in their blood sugar levels between 18-29% depending on the amount consumed. Of course, it is not difficult to find cinnamon. You can add cinnamon in coffee, tea, or yogurt.
5. Enough Sleep
Numerous studies have found that sleep deprivation has serious effects on blood sugar and insulin levels in your body. Therefore meet the needs enough sleep about 6-8 hours.
6. Avoid Saturated Fat
The results of an American study involving 3,000 people showed that you have a much higher chance of developing diabetes if you have high levels of saturated fat in your body. Therefore, avoid or at least reduce foods that are high in saturated fat.
7. Walking
A large-scale study in the US shows that walking 2 km a day will reduce the risk of death from diabetes. In addition, the study also shows that walking 10 km in a week will also reduce the chance of death from heart disease by 34% in diabetics.
8. Consumption of Grapefruit
Indonesian people may be unfamiliar with this fruit. However grapefruit citrus fruits included in the class. This fruit may like pomelo, grapefruit but has purplish red meat and orange peel. Back to the topic of blood sugar, American researchers conducted a study of 50 obese patients were asked to eat half a grapefruit after meals for 12 weeks and compared with the group who did not. Patients who eat grapefruit average weight loss of 1.6 kg. They also have insulin and glucose levels were lower after eating, suggesting a more efficient sugar metabolism.
9. Consumption of Legume
Legumes are included in the legume family. Examples of legumes or nuts are popular are peanuts, lentils, beans, green beans, red beans, peas, soybeans, and so forth. Research shows that eating 75 g of nuts a day can stabilize your blood sugar and insulin.
10. Relaxing the muscles of the body
One study found that after the tense muscles of the body for 10 minutes each day, then merilekskannya, can significantly improve blood sugar levels, especially in people with high blood sugar.
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