糖化血红蛋白(A1C)是血液红细胞中的血红蛋白与葡萄糖结合的产物,1型和2型糖尿病患者必须经常测量A1C水平,以确认前几个月的平均血浆葡萄糖浓度。此外,它还能帮助医生针对个别患者开处方及建议治疗方法。想要降低A1C水平,就必须维持健康的生活方式,包括摄取适当的营养、定期运动及管理压力。
步骤
方法 1 的 4:
保持健康饮食
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1
多吃水果和蔬菜。水果和蔬菜含有许多抗氧化成分,能改善整体健康。此外,它们也富含纤维,研究显示纤维有助于改善血糖控制。[1]
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2
吃更多豆类和豆荚。根据哈佛大学健康服务中心,118毫升的豆类可以满足三分之一的每日纤维需求。豆类也减缓消化过程,帮助稳定用餐后的血糖水平。[2]
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3
摄取更多脱脂牛奶和酸奶。脱脂牛奶和酸奶富含钙质和维生素D,两者均被证实能改善血糖控制和减肥。此外,维生素D也帮助改善大部分2型糖尿病患者的病情。
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4
增加坚果和鱼类的摄取量。大部分坚果和多脂鱼(包括金枪鱼、马鲛鱼及鲑鱼)均含有欧米茄-2脂肪酸,有助于降低胰岛素抵抗,控制血糖水平,改善心脏健康。坚果也对想要降低胆固醇水平的2型糖尿病患者有益。
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5
用肉桂调味。虽然肉桂通常用来制作糖果和甜点,但是研究发现每天摄取2毫升(半茶匙)肉桂可以改善胰岛素抵抗。
- 你可以在茶里加些肉桂,或把它撒在水果、蔬菜和精瘦肉上,不需要多吃甜点和高脂肪零食,也能增加肉桂的每日摄入量。
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6
减少摄取高脂肪、高胆固醇的食物和零食。糖果棒、蛋糕、薯片、油炸食物等糖果和垃圾食物会造成血糖水平飙升,从而影响整体A1C水平。
- 想要满足自己对甜食和点心的喜爱,你可以吃含天然糖分的食物,比如水果、浆果和低脂奶酪。这类食物均含有天然糖分,它们比经过加工的糖和食材更慢进入血液。[3]
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7
多喝水保持身体水分充足,不要喝汽水和含糖饮料。研究显示全天喝水的人能避免身体脱水。如果身体脱水,血糖和A1C水平将升高。汽水、能量饮料、果汁饮料和其它含糖饮料会导致血糖水平升高及体重增加。
方法 2 的 4:
经常运动
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1
每天至少做30分钟的体力活动。体力活动自然地降低血糖水平,改善心脏健康和精力水平,也对减肥有所帮助。经常运动的糖尿病患者可以更好地控制血糖水平,拥有更健康的A1C水平。[4]
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2
在日常锻炼中结合有氧运动和无氧运动。重量训练等无氧运动可能会暂时提高血糖水平,而步行或游泳等有氧运动则会自动降低血糖水平。只要坚持进行这两种运动,长远下来有助于降低A1C水平。
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3
寻找方法让自己的日常生活方式更活跃。你越活跃,A1C水平会慢慢变得越来越好。例如,尽量走楼梯而非搭电梯。与其开车到位于角落的商店,不如下车步行一段路。
方法 3 的 4:
管理压力与焦虑
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1
当你感到压力大和焦虑时,进行放松技巧。证据显示压力和焦虑实际上会对心脏健康造成不利的影响,从而使糖尿病恶化。
- 练习深呼吸、瑜伽或冥想等活动有助于身体放松,降低压力和焦虑水平。
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2
逐渐改变生活方式,摆脱生活中让你感到压力的事物。研究显示长期承受压力会对健康造成负面影响,增加肥胖、高血压、心脏疾病等风险。比如说,如果你因为工作过度而感到压力大,可以制定计划减少工作时间。
方法 4 的 4:
定期看医生
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1
根据医生建议的时间,定期预约及看医生。医生将追踪你的A1C和血糖水平,给你所需的治疗,帮助控制及改善糖尿病病情。
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2
服用医生开的所有药物,以管理及控制糖尿病病情。如果你没有服用医生开的药物,血糖和A1C水平会升高,在某些情况下,甚至会导致你必须住院治疗或演变成严重疾病。
小提示
- 想要在营养和饮食计划方面获得更多帮助,你可以咨询并与注册饮食治疗师或持照的糖尿病卫教人员合作。这两个方面的专业人士均受过训练,能建议及推荐有助于降低A1C水平的食物。[5]
警告
- 如果你有严重抑郁或焦虑,无法使用本文概述的任何方法改善心情,请立刻寻求专业人士的帮助。抑郁和焦虑会影响糖尿病治疗,特别是负面情绪可能导致你忽略了服用糖尿病药物和摄取营养。