6 principles for monitoring blood sugar to avoid metabolic syndrome

During the Spring Festival holiday, diabetics or the general public are very worried that metabolic syndrome may quietly come to them and induce cardiovascular complications. Doctors remind that metabolic syndrome has no Spring Festival holiday. In addition to developing good living habits, diet control is very important, especially mastering the "6 principles to stay away from metabolic syndrome", monitoring blood sugar on a daily basis, and controlling weight habits, and never ignore it.

Obesity is the main factor that triggers metabolic syndrome. Doctors remind us that there is no holiday in weight control. Don’t forget the scale at home and measure your weight every day.

Ma Wenya, attending physician of the Department of Metabolism and Endocrinology at Xindian Gengshen Hospital, pointed out that most people are not clear about the concepts of satiety and high calories. Some foods are small in portion but high in calories, while others are not. For example, for the same hot pot, choosing more vegetables, tofu, mushrooms, lean meat, vermicelli and other ingredients can bring the same feeling of satiety but with fewer calories.

Cooking methods such as frying, roasting, steaming, boiling, and cold dressing have lower calories than deep-frying, thickening, baking, etc. In addition, any sweet-tasting beverage contains at least 40 to 80 calories per 100cc. A can of 600cc beverage contains more calories than a bowl of rice, about 300 calories, but the feeling of fullness is very different.

As for how to know how many calories you have eaten? In fact, almost all food packages have calorie labels. Developing the habit of reading labels is very helpful for choosing food and controlling weight, especially snacks and desserts. Often a small package has more calories than two bowls of rice, but not much nutritional value, so you should pay special attention.

【6 principles to stay away from metabolic syndrome】:

1. Regular and quantitative intake: coordinate medication time and three meals at regular and quantitative times.

2. High fiber is essential: vegetable intake and food cooking methods to increase fiber and reduce fat.

3. Be careful with snacks: Most snacks are either high in oil or sugar, which have a great impact on blood sugar and even blood lipids.

4. Choose beverages carefully: drink less sugary and alcoholic drinks; use water or tea instead.

5. Work and rest are important: maintain a normal work and rest schedule, exercise appropriately, and eat a balanced diet.

6. Monitor blood sugar: Monitor blood sugar regularly and pay attention to changes in blood sugar at any time.

【Doctor's Tips】:

What affects body weight is the total amount of calories. As long as the amount of carbohydrates is controlled, blood sugar can be stabilized. However, for those who are worried about gaining weight, controlling the total calories is the best option. As for friends with high blood lipids, you should know that the impact of food on triglycerides is much greater than its impact on cholesterol. In addition to high-fat foods, alcohol, sweets, fructose, etc. may all lead to excessively high triglycerides, so the amount of fruit should still be considered.

At the same time, don’t forget the scale at home. When your weight increases, it means that the calories you consume are more than your body needs. Instead of not daring to stand on the scale and then regretting it after the New Year, it is better to weigh yourself regularly and remind yourself to do some exercise to burn excess calories and reduce the burden on your body.