Normal blood sugar levels are 90 mg/dL or lower on a fasting blood sugar test and 140 mg/dL or lower on a fasting test. When examined after drinking glucose solution But if you check your level and find that level over 200 mg/dL You should study the method. Reduce blood sugar urgently Because if left for a long time May increase the risk of diabetes and may cause serious complications that may be fatal.
Even though our blood sugar levels may still be within the normal range. Or in some groups, blood sugar levels may begin to be higher than the criteria. You must always take good care of yourself. Change eating habits increase exercise To reduce the risk of developing diabetes and various complications that may affect your lifestyle. Things that should be done regularly include:
Check your blood sugar regularly.
Blood sugar tests can help you keep track of whether Are you controlling your sugar well now? It is also used to check that What foods have you eaten that cause your blood sugar to rise? Because everyone’s response to food may be different, UFABET recommend testing your blood sugar is the only way to know.
Choose good carbs.
Carbohydrates are the nutrient that has the greatest impact on blood sugar levels. This means that if you choose the right type of carbs, you will be able to control your blood sugar well as well. How to choose good carbohydrates is not difficult. Because we have gathered some good examples for you.
- Unpolished rice such as brown rice, coarse rice, riceberry rice, fragrant rice.
- Cereals such as corn, millet, oats
- Dried beans such as mung beans, soybeans, red beans, and black beans.
- Fruits that are not very sweet such as guava, rose apple, apple, papaya, watermelon, strawberry.
Increase dietary fiber intake
Dietary fiber helps slow down the digestion and absorption of sugar. This helps prevent blood sugar levels from rising quickly after eating each meal. According to experts’ recommendations, we should consume 25 grams of dietary fiber per day or the equivalent.
- 10 bananas
- 6 apples
- 1 kg of cabbage
- Broccoli 950 grams
- Kale 840 grams
Drink water, don’t run out of it.
Do you believe it or not? That something as simple as drinking enough water can lower blood sugar levels too.
Drinking enough water helps your kidneys to flush out excess sugar through your urine. Makes blood sugar levels decrease It also helps you feel refreshed. And makes the organs in the body work smoothly like a river.
But I must warn you first that Water here refers to water only. If you drink soft drinks, sweet drinks, or bubble tea In addition to increasing blood sugar You might even get extra weight as a bonus.
Exercise regularly.
It goes without saying that the benefits of exercise are many. Of course, one of those benefits is Helping control blood sugar levels
Exercise stimulates the body to respond better to insulin, or simply put, the body can use blood sugar better. Thus causing blood sugar levels to decrease.
Additionally, regular exercise helps with weight control. Lower blood pressure and helps keep the heart and lungs strong All of which will help you make your daily routine more convenient. and helps improve the overall quality of life as well.
Get enough rest.
People spend up to one-third of their lives sleeping, which is why getting enough rest is on this list.
Okay, many of you probably know that getting enough rest is important. But what happens if you don’t get enough rest or get little sleep?
Not getting enough sleep puts stress on the body. and insulin resistance occurs All of this will result in hyperglycemia. This will aggravate diabetes even further. In addition, lack of rest causes an increase in appetite. And there is a chance that it will make you eat more food. and results in an increase in body weight as well.