Eating and sports for pregnant diabetes patients
Introduction
Pregnancy diabetes (GDM) is one of the most common complications during pregnancy, which not only affects the health of pregnant women but also threatens the growth and development of the foetus. A reasonable diet and proper exercise are key measures to control gestational diabetes. Through scientific dietary management and sports interventions, blood sugar levels can be effectively controlled to ensure the safety and health of mothers and children.
II. Eating principles for pregnant diabetes patients
(i) Control of total calories
Patients with gestational diabetes need to calculate the total daily calorie required on the basis of their own weight, pregnancy week, etc. In general, the demand for heat in the early stages of pregnancy is similar to that in the pre-pregnancy period, and needs to be increased appropriately in the middle and later stages of pregnancy. A calorie of 30 – 38 kilocalories per kg of desirable body weight is usually given. For example, a pregnant woman weighing 60 kg is able to consume 1800 – 2280 kilocalories per day in the middle of pregnancy. Control of total calorie must ensure that the nutritional needs of pregnant women and foetuses are met and that excessive blood sugar is avoided.
(ii) Rational distribution of carbohydrates
Carbohydrates are important factors affecting blood sugar. Complex carbohydrates, such as whole wheat bread, rough rice, oatmeal, should be selected as the main ones, which are relatively slow to digest and absorb, allowing for a smoother rise in blood sugar. Reduced intake of simple carbohydrates, like fine white bread, sugar, candy, etc. Carbohydrates should account for 50-60 per cent of total calories and be distributed evenly to three meals and extra meals to avoid over-ingestion of carbohydrates in one meal. For example, breakfast can consume 30 – 45 grams of carbohydrates, lunch and dinner respectively 45 – 60 grams.
(iii) Increased dietary fibre intake
Dietary fibres help to slow the digestive absorption of carbohydrates, reduce post-eating blood sugar peaks and increase abdominal saturation and prevent constipation. Vegetables, fruits and cereals are a good source of food fibre. Pregnant women should receive no less than 500 grams of vegetables per day, of which green leaves should account for more than half. Fruits can choose a low sugar-liter index, e.g. apples, pears, grapefruits, etc., with 200 – 300 grams per day and 2 – 3 meals.
(iv) Guaranteed protein intake
High-quality proteins are essential for the growth and development of pregnant women and foetuses. Foods with high-quality proteins, such as skinny meat, fish, eggs, beans and dairy products, should be selected. Protein should account for 15% – 20% of total calories. For example, 100 – 150 grams of thin meat per day, 1 – 2 eggs, 250 – 500 ml of milk. Fish is rich in unsaturated fatty acid, which facilitates the development of the foetus ‘ s brain and eye and can be eaten 2 – 3 times a week, each 100 – 150 grams.
(v) Control of fat intake
Fat intake should account for 25-30 per cent of total calories. Reduced intake of saturated and trans-fats, such as animal fat, fried food, etc. Adequate intake of unsaturated fat, including excessive unsaturated fat (e.g. fish oil, corn oil) and unsaturated fat (e.g. olive oil). Healthy oils, such as olive oil, may be selected for cooking, using low-oil methods such as evaporation, water cooking and cooling.
(vi) Eat less
Less food is helping to stabilize blood sugar levels. It is recommended that 5-6 meals be divided per day, with an appropriate addition between two meals in addition to three. The option is low sugar fruit, nuts, sugar-free milk, etc. For example, morning extras could be 10 almonds and half apples, and afternoon extras could be a cup of sugar-free yogurt.
Food taboos for pregnant diabetics
(i) Highly sugared food
All types of sweets, honey, sweet drinks, cakes, etc. will rapidly increase blood sugar and should be strictly avoided. Even so-called “sugar-free foods” may have effects on blood sugar if they contain more carbohydrates or substitutes.
(ii) Highly oily foods
Fry foods, fried foods, foods made of animal oil, etc. contain a large amount of grease, which can lead to a disproportionate increase in body weight and may cause blood sugar fluctuations. For example, fried chickens, oil bars, etc. are not suitable for gestational diabetes patients.
(iii) High salt food
Excess salt intake increases the risk of hypertension and may also increase the kidney burden. Reduce the consumption of high-saline processed foods, such as pickles, pickles, ham, and also control the use of salt when cooking.
(iv) Alcohol and alcoholic beverages
Alcohol can cause damage to the neurological development of the foetus and may interfere with blood sugar metabolism, so drinking should be absolutely prohibited during pregnancy.
IV. Sports benefits for pregnant diabetes patients
(i) Control of blood sugar
Motion promotes muscle intake and use of glucose and reduces blood sugar levels. Post-eating activity, in particular, can effectively reduce post-eating blood sugar peaks and stabilize blood sugar. For pregnant diabetes patients, this helps to reduce insulin use or reduce insulin resistance.
(ii) Improved weight management
Appropriate exercise helps to control reasonable weight growth during pregnancy. Overweight during pregnancy increases insulin resistance and increases the severity of gestational diabetes. Sport can consume excess heat and keep weight within a reasonable range.
(iii) Enhancement of physical strength and endurance
Sport enhances the strength and durability of pregnant women and helps to cope with changes in the body during pregnancy and with the physical needs during childbirth. It also improves the CPR function and improves the overall health of the body.
(iv) Stress relief
Pregnant women are prone to anxiety, depression, etc. due to physical and psychological changes during pregnancy. Sport promotes endorphins, relieves psychological stress and improves emotional state.
V. Selection of the type of movement for pregnant diabetes patients
(i) Walking
Walking is a very well-suited sport for pregnant diabetes patients. It is simple, has little pressure on the joints and can take place in almost any environment. Pregnant women can walk 30 – 40 minutes a day after meals, at a speed appropriate for normal conversation. Walking promotes blood circulation, increases muscle strength in the leg and helps control blood sugar.
(ii) Yoga for pregnant women
Pregnant women ‘ s yoga is a sports course specifically designed for pregnant women, which focuses on body extension, balance and respiration. Through various yoga positions, the core muscles and pelvis muscles of pregnant women can be enhanced to improve their body ‘ s resilience. At the same time, the respiratory exercise of yoga helps to relax the body and body and to ease the pregnancy. However, care must be taken to choose yoga that is suitable for the stage of pregnancy and to avoid overstretching or abdomen.
Swimming
Swimming is a full-body exercise with less stress on the joints and spines of pregnant women due to the floating effect of water. Swimming allows for the exercise of body muscles, the enhancement of CPR functions and the consumption of more heat. However, attention must be paid to the hygienic conditions of the swimming pool and to avoiding infection, while water temperature is appropriate, generally around 30°C.
(iv) Upper limb exercise
Pregnant women can carry out simple upper limbs such as arm stretching, rotation, etc. These may be carried out in conditions of sitting or standing, helping to exercise limb muscles and promoting blood circulation. For example, a simple arm stretch can be carried out with a light dumb bell (1 – 2 pounds), 10 – 15 times per group, 2 – 3 groups per day.
VI. Sports attention for pregnant diabetes patients
(i) Timing of exercise
It is best to exercise 30 – 60 minutes after the meal, when blood sugar is high, and it can be effective in reducing the risk of low blood sugar. Avoid movement in an empty stomach or in a state of hunger so as not to cause low blood sugar. At the same time, care should be taken that the exercise time is not too long and that 30 – 40 minutes each is appropriate.
(ii) Movement intensity control
Motion intensity should be moderate and appropriate for the comfort of the pregnant woman and for her not to be tired. The strength of the movement can generally be monitored by a heart rate, which is maintained at about 120 – 140 per minute. Heartrate monitoring equipment, such as motor bracelets, can be used. The exercise should cease immediately if there are signs of discomfort during the exercise, such as panic, short air and dizziness.
(iii) Physical safety
A new, secure, flat, air-cleaning environment. In the case of an outdoor walk, care should be taken of traffic safety and ground conditions to avoid slippage or fall. In the case of indoor exercise, there should be sufficient space to avoid collisions with items such as furniture.
(iv) Suitable equipment
Wear comfortable, relaxed, air-breeding sports clothes and sneakers. Proper shoes provide good support and buffers and reduce the risk of injury to the foot. Sports clothing must be able to adapt to physical changes and do not interfere with sports.
(v) Communication with doctors
Doctors must be consulted before sports programmes begin. The health doctor assesses the safety and suitability of the exercise on the basis of the condition of the pregnant woman, pregnancy week, blood sugar control, etc., and gives individualized sports advice. In the course of the exercise, medical treatment should be provided in a timely manner in the event of any anomalies such as vaginal haemorrhage, abdominal pain and foetal abnormalities.
Conclusion
Eating and sports management for people with gestational diabetes is an important component of health care during pregnancy. Adequate nutrition for pregnant women and the foetus can be provided through reasonable dietary control, including control of total heat, rational distribution of carbohydrates, increased dietary fibres, guaranteed protein intake, control of fat intake and low diets, while stabilizing blood sugar levels. Appropriate sports, such as walking, pregnant women ‘ s yoga, swimming and upper limbs, have an active role in controlling blood sugar, improving body weight management, enhancing physical strength and alleviating psychological stress. In the course of diet and sports, attention is paid to taboos and concerns, in particular to maintaining close communication with doctors to ensure the safety and health of mothers and children. A better response to pregnancy diabetes and a healthy pregnancy can only be achieved by combining eating and sports science.
Combined pregnancy diabetes
