People who have high blood sugar or have diabetes should have heard the term "insulin resistance". Many people may also complain that insulin resistance makes it difficult to lose weight successfully, but is it really that difficult? Today we will take a look at what is going on?
What is insulin resistance?
first take everyone to understand insulin resistance. Simply put, insulin resistance refers to the lack of insulin secretion in the body or the occurrence of obstacles. Most of these people have high blood sugar or diabetes, and they may also develop atherosclerosis. hardening.
For normal and healthy people, insulin is secreted normally, which can metabolize blood sugar in the blood without causing the blood sugar level to continue to rise.
However, for people with chronic diseases, such as diabetic patients, because insulin sensitivity is reduced, the blood sugar level in the blood increases, and it cannot be reduced through metabolism, then fat will accumulate until it induces an increase in blood sugar. It will be accompanied by the problem of obesity, which is why patients with type 2 diabetes are often obese.
How to lose weight for people with insulin resistance? If you can stick to these points, your weight will slowly drop.
Control the amount of staple food you eat every day:
staple food is an important factor in determining whether blood sugar rises after a meal. This is because a large number of studies have long proven that staple foods are long-term eating refined white rice noodles, especially white rice, white steamed bread, and hanju. The blood glucose rises very quickly after a meal, which is very unfavorable to the condition of diabetic patients.
This requires diabetics to control the amount of staple food they eat at each meal. One is to pay attention to the total intake. Each staple food can be the size of a fist.
The second is to eat in a different way. On the basis of white rice and white noodles, appropriate amounts of whole grains, coarse grains, miscellaneous beans, cereals and potatoes should be added. These foods can not only complement white rice and white noodles, but also reduce postprandial blood sugar and increase insulin. Sensitivity, and achieve the goal of stabilizing weight.
Strengthen daily exercise:
, especially patients with borderline diabetes, has been clinically found to restore normal blood sugar levels by improving bad living habits.
Some patients also controlled their blood sugar level and body weight well, and even restored their blood sugar level to a normal level due to increased exercise and reasonable diet.
For people with diabetes, at least 5 days of exercise should be guaranteed every week, and each exercise should be more than 40 minutes, including cycling, fast walking, jogging, running, skipping rope, and swimming. You can also add an appropriate amount of anaerobic exercise, such as barbell lifting, Tai Chi, yoga, to increase muscle strength, and it is not a bad thing to lose body fat.
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