Blood sugar (glucose) is the primary source of energy to every cell in the body. However, glucose levels are too high in the blood can trigger complications of heart disease, diabetes, kidney, fertility problems and memory problems. High blood sugar levels are the failure of the function of the body to control blood sugar levels automatically because the body does not produce enough insulin. This condition is the leading cause of diabetes mellitus.
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| fruit to decrease blood sugar |
Sufferers of diabetes mellitus in Indonesia keep increasing. Up to now the number of diabetics in Indonesia is in Figure 8.4 million and predicted it will still continue to experience increased. Therefore, it is our duty to maintain good health by controlling blood sugar in the body. There are several ways that we can do to lower their blood sugar easily. The following 7 tips you can do.
1. Check blood sugar levels
Always check your blood sugar levels. You can do the checks directly to the doctor or with a blood sugar check yourself. Blood sugar or glucose levels are normal for a human being should be about 90 mg/100 ml or equivalent with 5 mm (mmol/l).
2. Keep your Weight
Keep your weight is in the range of normal. Overweight or obesity is the door of high blood sugar levels because of glucose into fat being buried. Therefore, keep your lifestyle with exercise and other physical activity.
3. Exercise Regularly
Sports can turn blood sugar into energy so simply applied can be controlled. You can do exercise such as jogging, walking, and fitness or lifting weights to keep your blood sugar levels. Exercise 30 minutes normally in 3 times a week can lower your blood sugar levels.
4. Diet low carb, High Protein
Reducing consumption of foods high in carbohydrates reduces the intake of glucose. Replace with the replacement of carbohydrate foods such as cereals, soy beans, and bread. In addition, high-protein food consumption such as low-fat dairy products (low-fat) and consumption of foods high in fiber found in fruit, grains, nuts, and vegetables. Some types of food are good for lowering blood sugar, namely:
1. Check blood sugar levels
Always check your blood sugar levels. You can do the checks directly to the doctor or with a blood sugar check yourself. Blood sugar or glucose levels are normal for a human being should be about 90 mg/100 ml or equivalent with 5 mm (mmol/l).
2. Keep your Weight
Keep your weight is in the range of normal. Overweight or obesity is the door of high blood sugar levels because of glucose into fat being buried. Therefore, keep your lifestyle with exercise and other physical activity.
3. Exercise Regularly
Sports can turn blood sugar into energy so simply applied can be controlled. You can do exercise such as jogging, walking, and fitness or lifting weights to keep your blood sugar levels. Exercise 30 minutes normally in 3 times a week can lower your blood sugar levels.
4. Diet low carb, High Protein
Reducing consumption of foods high in carbohydrates reduces the intake of glucose. Replace with the replacement of carbohydrate foods such as cereals, soy beans, and bread. In addition, high-protein food consumption such as low-fat dairy products (low-fat) and consumption of foods high in fiber found in fruit, grains, nuts, and vegetables. Some types of food are good for lowering blood sugar, namely:
- Cinnamon
Cinnamon extracts good to lower glucose in the blood levels of LDL cholesterol and triglycerides. Cinnamon extracts can as a mixture of food with enough doses.
- Garlic
Garlic extract is known to be able to increase the amount of insulin in diabetics. The seasoning is garlic good food to lower blood sugar levels.
- Avocado
Unsaturated fatty acid is an important component of managing your blood sugar levels. Avocados proved capable of lowering the risk of metabolic syndrome, including diabetes and have a healthy impact on blood pressure and inflammation.
- Egg
Consume the eggs can control hunger by reducing insulin post foods. Response control appetite can prevent fluctuations in glucose levels and insulin.
- Vinegar
Vinegar has been shown to inhibit the rate of increasing blood sugar and insulin, as well as increase the feeling of fullness after eating. You can also consume apple vinegar.
- Almonds
Almond is a source of magnesium, fiber and protein. Almonds are also rich in chromium that can help manage blood sugar levels.
5. Healthy Drinks
In addition to keeping your food, you can also own preparing healthy drinks to help lower your blood sugar. There are some healthy drinks you can consume, such as:
- Green tea or black tea
Regular consumption of green tea without sugar helps reduce glucose from the blood. In addition to green tea, you can also choose unsweetened black tea.
- Consumption of lemon juice
Lemon contains vitamin C, which can lower the glycemic index of foods. Squeeze lime juice over food or drink a glass of lemon juice each ran out of food. Do not add sugar in it.
6. Supplement
Supplements are also important for lowering blood sugar levels in the body. You can consume a supplement rich in zinc. The other alternative is to replace them with chicken and sardines because two types of these foods contain zinc which is quite high.
7. Morning Sun and laughter therapy
The rays of the morning sun are not only helpful in diabetics but also good in helping to regulate blood sugar levels in type 2 diabetes. In addition, a study found that people with diabetes who are watching comedy and laugh naturally after a meal, showed significantly lower blood sugar levels.
Blood sugar levels are much related to lifestyle, food intake and the ability of the body is producing insulin. Therefore, set the third it is effective in lowering blood sugar levels.
Cinnamon extracts good to lower glucose in the blood levels of LDL cholesterol and triglycerides. Cinnamon extracts can as a mixture of food with enough doses.
- Garlic
Garlic extract is known to be able to increase the amount of insulin in diabetics. The seasoning is garlic good food to lower blood sugar levels.
- Avocado
Unsaturated fatty acid is an important component of managing your blood sugar levels. Avocados proved capable of lowering the risk of metabolic syndrome, including diabetes and have a healthy impact on blood pressure and inflammation.
- Egg
Consume the eggs can control hunger by reducing insulin post foods. Response control appetite can prevent fluctuations in glucose levels and insulin.
- Vinegar
Vinegar has been shown to inhibit the rate of increasing blood sugar and insulin, as well as increase the feeling of fullness after eating. You can also consume apple vinegar.
- Almonds
Almond is a source of magnesium, fiber and protein. Almonds are also rich in chromium that can help manage blood sugar levels.
5. Healthy Drinks
In addition to keeping your food, you can also own preparing healthy drinks to help lower your blood sugar. There are some healthy drinks you can consume, such as:
- Green tea or black tea
Regular consumption of green tea without sugar helps reduce glucose from the blood. In addition to green tea, you can also choose unsweetened black tea.
- Consumption of lemon juice
Lemon contains vitamin C, which can lower the glycemic index of foods. Squeeze lime juice over food or drink a glass of lemon juice each ran out of food. Do not add sugar in it.
6. Supplement
Supplements are also important for lowering blood sugar levels in the body. You can consume a supplement rich in zinc. The other alternative is to replace them with chicken and sardines because two types of these foods contain zinc which is quite high.
7. Morning Sun and laughter therapy
The rays of the morning sun are not only helpful in diabetics but also good in helping to regulate blood sugar levels in type 2 diabetes. In addition, a study found that people with diabetes who are watching comedy and laugh naturally after a meal, showed significantly lower blood sugar levels.
Blood sugar levels are much related to lifestyle, food intake and the ability of the body is producing insulin. Therefore, set the third it is effective in lowering blood sugar levels.
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