Scientific control of sugar: full protection of health
In the area of health management, the scientific control of sugar is a crucial topic. Both the prevention of diabetes and the control of blood sugar levels for diabetes patients require a scientific approach.
Focus on Food Sugar Generation Index (GI): GI is an indicator of the extent to which food can cause an increase in blood sugar. The relatively slow absorption of low GI foods (e.g., wheat bread, oats, beans) allows for a smoother rise in blood sugar. High GI food (e.g. white bread, fine rice, candy) can cause a rapid rise in blood sugar. In the choice of staple foods, as far as possible, the whole grain of the low GI and the soybeans should be used instead of part of the fine grain.
Controlling the total amount of carbohydrates: Daily intake of carbohydrates is determined on the basis of individual physical condition, activity, etc. For the general population, carbohydrates should account for 50 – 65 per cent of total calorie intake. For diabetes patients, more precision control may be required to maintain blood sugar stability.
Sport is a good weapon for sugar control. Sport can increase insulin sensitivity: aerobics such as walking, jogging, swimming and cycling can increase the sensitivity of body cells to insulin. Insulin is better able to contribute to cell intake and glucose use, thus reducing blood sugar levels. For example, a moderate-intensity aerobic activity of more than 150 minutes per week can effectively improve blood sugar metabolism.
Selecting the strength and time of the movement appropriate to the individual: The strength of the movement shall be determined by the physical condition of the individual. Motion strength can be measured by the heart rate, which is typically 60 – 70 per cent of the maximum heart rate (220 – age). It is best to choose between one and two hours after the meal, when the blood sugar is at a higher level and the exercise can be effective in reducing it.
Life habits and psycho-regulating aids for sugar control. Adequate sleep: Inadequate or poor sleep affects the hormonal balance of the body and leads to increased blood sugar. High-quality sleep should be guaranteed 7 – 8 hours a day. Good sleeping habits such as keeping the bedroom quiet, dark and cool and avoiding the use of electronic devices before sleeping.
Timed meals: Regular meals help to keep the body ‘ s biological clock working, making blood sugar more regular. It is necessary to avoid eating too late for breakfast or dinner.
Scientific control of sugar is an integrated process that requires a combination of dietary, physical, pharmaceutical, lifestyle and psychological adjustments. Effective control of blood sugar, improved quality of life and prevention of diabetes and its complications can only be achieved through comprehensive management.
