5 plus 5 minus rules: ease insulin resistance
Insulin resistance, which sounds like a kind of professional term, is actually very much related to our daily lives. Not only is it closely related to the incidence of type 2 diabetes, it may also affect our cardiovascular health. How, then, can insulin resistance be mitigated through the daily “5 plus 5 minus” rule? Let’s check it out.
I. 5 plus: add something to the body.
(1) Add whole grains and vegetables: The fine staple foods such as rice and flour, which are delicious, are not low in sugar. Try to replace part of the staple diet with whole grains such as oats and quinoa, and green vegetables such as spinach and lettuce, which both satisfy our taste buds and stabilize blood sugar.
(2) Plant proteins: Animal proteins are good, but they tend to stimulate insulin ingestion and insulin resistance. Vegetable proteins such as pulses are a good option, not only to be nutritious but also to reduce the insulin burden.
(3) Unsaturated fat: Saturated fats tend to increase insulin resistance. Try some vegetable oils with unsaturated fats, such as soybeans, which can help us keep our blood vessels healthy and ease the insulin pressure.
(4) Add muscle size: Increased muscle mass can also improve insulin resistance by conducting several resistance campaigns per week, such as duds, push-ups, etc., which can both exercise muscles and increase insulin sensitivity.
(5) Improved habits: good moods, absconding alcohol and adequate sleep, which help us control blood sugar and improve insulin resistance.
II. 5 minus: reduced burden on the body.
(1) Decreasing staple foods: Reduce the intake of refined staple foods and control carbohydrates to about 50% of the total calorie, both to meet body needs and not to cause blood sugar to rise.
(2) Reduction of animal proteins: Reduce the intake of animal proteins, such as meat, at appropriate levels, and avoid over-ingestion of high fat, high cholesterol foods.
(3) Saturated fat: Eat less of fatty foods such as fat meat, animal organs, fried food, and choose healthy cooking methods and food.
(4) Reduced sitting time: Persistence reduces the sensitivity of tissue cells to insulin and increases insulin resistance.
Get up and move every hour to keep your body alive.
(5) Weight loss: Obesity is one of the main factors in insulin resistance. Insulin sensitivity can be significantly improved by keeping weight within normal limits through proper diet and exercise.
Through the above-mentioned “5 plus 5 minus” law, we can ease the insulin resistance and reduce the risk of type 2 diabetes and cardiovascular disease in our daily lives. A healthy lifestyle is the key to reducing insulin resistance.
Let’s move to a healthier life today!
