Sugar control is everyone's health ambition, especially when you enter the pre-diabetes stage. Pre-diabetes means that the blood sugar index is higher than the healthy level, but not high enough to be diagnosed as type 2 diabetes. The glycemic index is divided into fasting glycemic index and postprandial glycemic index. When the fasting blood sugar value is 5.6 to 7.0 mmol per liter, the postprandial blood sugar value is 7.8 to 11.1 mmol per liter. , you are likely to have entered prediabetes. So what should you do if you have prediabetes? In fact, prediabetes can be reversed, just take the opportunity and do four things to turn the situation around.
If you want to reverse the early stage of diabetes , you must do four things
First, self-test your blood sugar. The first thing to do in pre-diabetes is self-testing blood sugar. Testing blood sugar at least once a day, including fasting blood sugar and postprandial blood sugar, can help you better understand your blood sugar status. blood glucose meter , blood collection pen , disposable blood collection needle , and blood glucose test strips are the basic blood glucose testing tools you must have. Only with them can you do self-blood glucose testing.
Fasting blood glucose must be measured after waking up but before eating or drinking. As for post-meal blood sugar, it must be measured two hours after eating the first bite of food. During pre-diabetes, it is recommended that you use a mobile phone app or notepad to make some simple records of daily fasting blood sugar values, post-meal blood sugar values, the food you have eaten, the portion size of the food, the number of exercises and other related factors. Doing this for a long time will not only make it easier for you to track your blood sugar status, but also help doctors make targeted adjustments in strategies to reverse prediabetes, so that blood sugar can quickly return to healthy levels.
Second, the plate diet. Prediabetes means that the body has excess sugar, which is most likely related to your food intake, especially carbohydrate intake. Because carbohydrates are converted into sugar in the body, when the carbohydrates exceed the capacity required by the body, a large amount of sugar will stay in the blood, leading to hyperglycemia . The plate diet is a healthy eating method. It divides the plate to allocate and limit the carbohydrate proportion, fiber proportion and protein proportion of each meal, thereby avoiding the body's excessive intake of carbohydrates, which will help in the long run. Reduce sugar in the body.
According to the plate diet, you need a round plate with a diameter of nine inches, and then divide it into three parts. One-half of the plate is composed of fiber, one-quarter is composed of protein, and the other quarter is composed of carbohydrates. In terms of fiber, you can choose non-starchy vegetables and low-sugar fruits, such as mushrooms, broccoli, cabbage, strawberries, kiwis, grapefruits, etc. In terms of protein, you can choose lean proteins such as tofu, eggs, chicken, fish, nuts, beans, etc. As for carbohydrates, you can choose complex carbohydrates, such as brown rice , pears, wheat, barley, corn, cereals, bread, whole wheat , pasta, etc. Simply posting the Plate Guide in your kitchen will serve as a recurring reminder, allowing you to quickly adopt and adapt to the Plate Diet. While the plate diet is just a small change, a willingness to take action can quickly reverse prediabetes.
Third, intermittent fasting. The third thing to do with prediabetes is intermittent fasting because it can lead to weight loss and less sugar in the body. Fasting, also known as eating or fasting, is an ancient diet that is highly respected by people around the world, including Muslims believers who still retain the culture of fasting. Intermittent fasting is a meal-restricted eating pattern where you must eat and fast at specific times. According to diabetes research and clinical trials, intermittent fasting can safely control blood sugar levels, but more research is needed to confirm this.
The American Heart Association also stated in 2017 that intermittent fasting may help reduce the problem of insulin resistance because it can help the body burn fat, thereby achieving weight loss and lowering blood sugar.168 fasting and 52 fasting are relatively simple and common intermittent fasting methods, and they are also the most worthy of consideration for people with prediabetes. The 168 fasting method will cause the body to fast for 16 hours and eat for eight hours. During the eight-hour meal time, you can have breakfast at nine in the morning and dinner at five in the evening, or have breakfast at ten in the morning and six in the evening. Order for dinner. As for the fasting period of sixteen hours. You must limit your sugar intake by drinking only zero-calorie drinks, including water, tea, and sugar-free black coffee.
168 fasting method is the easiest to implement and adhere to, because it will make good use of the night period, especially the sleeping period, to complete the fasting task without starving. As for the 52-day fasting method, the body is required to eat normally for five days and fast for two days. During the five days of normal eating, you must follow a healthy and balanced diet, such as the plate diet just mentioned. During the two-day fast, women can only eat 500 calories a day and men can only eat 600 calories a day.
52 The fasting method is more suitable for friends who are willing to put in a little more effort, because it requires you to budget the calories for each meal. For example, you would divide 600 calories into three meals, such as 100 calories for breakfast, 300 calories for lunch, and 200 calories for dinner. So far, there is no medically proven fasting method that can reverse prediabetes, and fasting may not have the same effect on everyone. But if you're confident about intermittent fasting, be sure to talk to your doctor first so you can do it safely.
Fourth, exercise for half an hour every day. exercise sounds great, it can exercise, lose weight and resist aging. But in reality, how many people actually enjoy exercise? Eating without exercise for a long time will cause sugar in the body to enter and exit, and blood sugar levels will remain high. Once you enter prediabetes. There will be a large amount of glucose in the blood. Only exercise can reduce the accumulated sugar in the body, because it can burn glycogen in the body, which is the sugar reserve stored in the body, thus helping blood sugar to return to a healthy level. Among various types of exercise, aerobic exercise is particularly helpful for people with prediabetes. Brisk walking, aerobics , and cycling are three relatively simple aerobic exercises. The advantages of these exercises are low difficulty and low impact, and they are suitable for beginners of any age.
Although exercise is not as enjoyable as singing or watching a movie, if you persist in doing it, you will have unexpected gains. During prediabetes, you must customize an exercise schedule, set aside half an hour for exercise every day, and help yourself fall in love with exercise and make exercise slowly become your habit. You can invest in some sports equipment according to your own abilities. Wearing beautiful sportswear, sneakers, and watches can boost your sports spirit. Wearing headphones while listening to music while exercising can distract your attention and allow you to temporarily forget the fatigue caused by exercise, thereby achieving better exercise effects than expected. Only those who take action can reverse prediabetes quickly.
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