야롱
너무 잘하시구 계시네요 그과정이 건강으로 보답을 하니 저도 기분이 좋네요
[My personal blood sugar management tips] From pre-diabetes to normalcy~
2024.05.20 23:45
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When you get a national health checkup, you check your physical activity, right?
Do you exercise to the point of being short of breath? How many times do you do it?
How many times do you exercise at moderate intensity?
I checked about 2 to 3 times a week.
The results of the health checkup are quite harsh.
Lack of physical activity, pre-diabetes, pre-hypertension, suspected hypercholesterolemiaㅠㅠ
Is this the reward for living diligently?
During the time I lived as a workaholic who sat all day working, I spent about 12 hours a day sitting in a chair.
Did you set aside time to exercise? I hardly did.
I was too busy to find time to exercise.
I just thought of everyday movements as exercise.
Household chores, time to walk to work, sometimes I walk home from work...
I never even thought about setting aside time to exercise separately~ Because I'm busy, I end up living that way~
Still, when you're young, you can live without managing it.
My physical strength has been somewhat supported.
As I get older, I just can't bear it anymore.
I feel my belly fat increasing while my arms and legs are getting thinner, and my blood sugar levels are rising steadily.
If not managed during the pre-diabetic stage, 50% of individuals are expected to develop diabetes within 5 to 10 years.
I started taking care of my health because I thought I couldn't go on like this.
[From Prediabetes to Normal]
I have made two major plans for managing the ward.
1. Change eating habits, alter meal order, eat a balanced and slow meal.
2. Walking exercise + strength training: Exercise 30 minutes after meals
[Change in eating habits]
Switch from white rice to brown rice (only once a day)
Carbohydrates : Proteins : Fats = 5 : 3 : 2 ratio goal
Increase the proportion of protein intake
I ate two eggs a day, but since the yolk has high cholesterol, I only ate one yolk and ate the other egg white only.
Eating a balanced amount of protein: eggs, chicken breast, tofu, soy milk, protein powder
Eat at least one big bowl of vegetables every day.
Eat lunch freely, but eat plenty of vegetable side dishes and only half a bowl of rice.
![[My personal blood sugar management tips] From pre-diabetes to normalcy~](https://media.nudge-community.com/4779646?w=500&format=avif)
[Change in eating method]
Usually, I eat rice and side dishes together.
I ate protein first, then vegetables, and finally rice with side dishes.
It is said that doing this can help prevent blood sugar spikes to some extent.
There is a useful method called the reverse eating technique for managing the stomach, and I have adapted it into my own way and am applying it.
Boiled chicken breast and boiled eggs are prepared in advance before they run out.
In the morning, I put a variety of vegetables for the day into a large bowl.
My own meal order
In the morning, eat protein => after about 10 minutes => eat vegetables => then eat carbohydrates.
In the evening, I eat protein => then leftover vegetables => and then rice and side dishes.
If you do this, you'll feel a certain level of fullness about 10 minutes after eating protein. If you also eat vegetables, your stomach will be almost full. Then, you'll eat only a little rice.
![[My personal blood sugar management tips] From pre-diabetes to normalcy~](https://media.nudge-community.com/4779668?w=500&format=avif)
[Exercise]
Blood sugar begins to rise after 30 minutes post-meal and remains elevated until 1 hour and 30 minutes after eating.
So I start exercising 30 minutes after a meal.
30 minutes after dinner, I go for a walk and then do strength training at home.
When your knee joints are okay, walk quickly for 3 minutes and then slowly for 3 minutes, repeating this cycle continuously.
Walking quickly and doing strength training cause glucose to move into muscles for use, thereby preventing blood sugar from rising as much.
About 70% of blood sugar can be processed by muscles, and among them, thigh muscles play a major role.
Walking quickly and strength training are also good ways to prevent blood sugar spikes.
I think I've been eating brown rice for about five years. At first, it didn't taste good, so I ate it intermittently, but now I eat 100% brown rice.
I used to walk about 2 to 3 times a week, but now I walk almost every day. It's been about six months since I properly started walking and strength training.
Recently, I have been increasing the proportion of strength training.
Having strong leg muscles helps you become a great consumer and aids in managing your health, so I plan to work even harder.
Blood sugar spikes are really bad for diabetes~
If blood sugar levels fluctuate rapidly and repeatedly, it can lead to diabetes.
It's good to move 30 minutes after a meal!
Even walking quickly for just 10 minutes 30 minutes after a meal can prevent blood sugar from rising, but if that's difficult, walking slowly can also help. If going outside isn't possible, walking around the living room or doing light strength exercises (half squats, stretching) can also be beneficial.
![[My personal blood sugar management tips] From pre-diabetes to normalcy~](https://media.nudge-community.com/4779571?w=500&format=avif)
As a result of this management, my blood sugar was 93 during the health checkup in December last year~
Blood sugar level dropped from pre-diabetes stage (115) to 93~
Walking exercise is good for health and also helps relieve stress. Additionally, as muscles gradually develop through strength training, physical strength improves, and exercising after meals prevents drowsiness or fatigue during the day, leading to overall better health.
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Comments 15
구름방울우리 남편이랑 검사결과가 비슷하시네요 울 남편도 식사순서부터 바꿔보라 해야겠어요
은하수예 ~^^ 당뇨전단계일때 식단관리와 운동을 꾸준히 해서 혈당스파이크 생기지 않도록 하는게 정말 중요하더라구요~ 식사순서만 바꿔도 도움이 된다고 하니 시도해보시고 맞는 스타일을 찾으시는것도 좋을거 같아요^^
백설기열심히 관리하면 수치의 변화가 이렇게 나타난다니 식단과 운동 관리 꾸준히 해야겠어요. 관리 꾸준히 잘하고 계시네요.
- 은하수
예 맞습니다. 노력한 만큼 몸이 보답을 해주니 고마울 따름입니다. 튀김류 빵류 당류 절제부터 시작해서 지금은 거의 자연식 위주로 먹고 있어요 ㅎㅎ
- Lynn
식단, 운동 열심히 하고 계시네요 꾸준하게 한다는게 쉽지 않은 일인데 대단하세요 저도 거꾸로 식단 해봐야겠어요^^
- 은하수
예 거꾸로 식단이 당 섭취를 늦출 뿐만 아니라 탄수화물을 나중에 먹으니까 적게 먹게 되요 ㅎㅎ 단백질이 소화 시간이 길기도 하고 단백질부터 먹으면 췌장에 신호를 보낸다고 합니다
- highway032
식사법 혈당스파이크에 도움되겠어요 탄수화물을 맨 나중에... 저도 식사법 바꿔봐야겠어요
- 은하수
예 한번 시도해보세요 ㅎㅎ 고기 먹을 때 처럼 생각해보시면 좋아요 고기랑 야채 먹고 어느 정도 배 차면 밥이나 냉면 먹는데 어떨 때는 배부르면 안 먹기도 하잖아요 ㅎㅎ
멋쟁이식단과운동 관리 넘 퍼펙트하게 잘 하고 계시네요 저는 식전혈당은 98 식후2시간 혈당은 125정도 나오는데 나름 식단과운동 신경쓰고 있는데 본보기가 되는 좋은 정보 감사드립니다~^-^
- 은하수
응원의 말씀 정말 감사합니다 ^^ 힘이 많이 됩니다 ~식전혈당 식후 혈당 잘 체크하고 계시는군요 저도 배워야겠습니다. 꾸준히 실천하기가 쉽지 않으실텐데 잘하시네요 저도 응원합니다 ~
- 오둥씨
거꾸로 식사법을 알고있었지만 실천하기가 쉽지않더라구요. 이제부터 더 신경써서 열심히 해봐야겠어요. 매일 같은 루틴대로 지키니 수치변화도 확실히 달라짐을 결과로 나타나니 뿌듯함이 배가되고 건강은 챙기시고 정말 잘하시는데요.👍 저도 잊지않고 열심히 해볼게요^^
- 은하수
오둥씨님 따뜻한 응원의 말씀 감사합니다^^ 맞아요 매일 똑같이 지키는게 정말 쉽지 않지요. 식단 루틴을 지키면서 가끔씩 맛있는거 아주 쪼금씩 먹기도 합니다만 ㅎㅎ 금방 제자리로 돌아오게 되더라구요 건강관리 간과할 수 없지요. 특히 당관리는 정말 철저히 해야되겠더라구요 같이 화이팅하면서 건강관리해봐요 저도 응원합니다 ^^
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