不经意的 7 个吃饭小习惯，正在帮你悄悄控血糖

《你的生物钟正在悄悄告诉你》- 介绍个体化睡眠调整的方法 #生活技巧# #健康生活方式# #健康生活方式书籍# #科学睡眠方法#

保持健康不是一件容易的事，经常费神费力费钱，却落得个「无效养生」。

而生活中一些无意间的行为，对身体来说却是一种保护，那句话怎么说来着……得来全不费功夫～

比如这也不敢吃那也不敢吃的控血糖人士，其实一些不经意的吃饭小习惯就能帮你悄悄把血糖给稳住了！

快来看看，你平时有做到几个吧～

小习惯带来大改变，如果你也在为控血糖而头痛，不如就试试这些难度并不高的小习惯。

你生活里还有哪些控糖的小习惯，也欢迎评论区分享给我们哟～

审核专家

合作作者 Leah

策划 Murphy

监制 Feidi

参考文献：

[1] Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009;52(2):416-422.

[2] Zhao W, Liu Z, Fan Z, et al. Apple preload increased postprandial insulin sensitivity of a high glycemic rice meal only at breakfast. Eur J Nutr. 2023;62(3):1427-1439.

[3] Adokwe JB, Waeyeng D, Suwan K, et al. Plant-Based Diet and Glycemic Control in Type 2 Diabetes: Evidence from a Thai Health-Promoting Hospital. Nutrients. 2024;16(5):619.

[4] Yabe D, Kuwata H, Fujiwara Y, et al. Dietary instructions focusing on meal-sequence and nutritional balance for prediabetes subjects: An exploratory, cluster-randomized, prospective, open-label, clinical trial. J Diabetes Complications. 2019;33(12):107450.

[5] Shukla AP, Andono J, Touhamy SH, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Res Care. 2017;5(1):e000440.

[6] Liatis S, Grammatikou S, Poulia KA, et al. Vinegar reduces postprandial hyperglycaemia in patients with type II diabetes when added to a high, but not to a low, glycaemic index meal. Eur J Clin Nutr. 2010;64(7):727-732.

[7] Kung B, Anderson GH, Paré S, et al. Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake. J Dairy Sci. 2018;101(10):8688-8701.

[8] Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Med. 2023;53(4):849-869.

[9]闫国森,郑环宇,孙美馨,等.抗性淀粉生理功能及作用机制的研究进展[J].食品科学, 2020(021):041.

[10] Garaulet M, Lopez-Minguez J, Dashti HS, et al. Interplay of Dinner Timing and MTNR1B Type 2 Diabetes Risk Variant on Glucose Tolerance and Insulin Secretion: A Randomized Crossover Trial. Diabetes Care. 2022;45(3):512-519.

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