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"Dr. Li said that dietary regulation is the key to blood sugar control." Uncle Zhang said at the dinner table at Aunt Wang's house.
Uncle Zhang is a retired teacher who pays special attention to healthy eating on weekdays, but various health problems brought about by age are still unavoidable.
On this day, Aunt Wang's house was very lively, she was about to move, and specially invited a few neighbors upstairs to come to the house for dinner.
The table was full of delicacies, but none of the most striking was the large plate of verdant fried celery.
"This celery is a good thing, I heard it can lower blood sugar." Aunt Wang said while picking up vegetables.
"Yes, Dr. Li also said that celery is good." Aunt Liu nodded in agreement, "But it's not enough to eat celery, let's eat some other green leafy vegetables." ”
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"Speaking of green leafy vegetables," Uncle Zhang took over, "I've been studying a lot lately. These leafy greens not only lower blood sugar, but also make the body healthier. ”
"Then tell me quickly, we old people are most concerned about this." Uncle Chen put down his chopsticks and looked at Uncle Zhang with interest.
Uncle Zhang cleared his throat and began to talk about his recent health discoveries. In addition to celery, there are several leafy greens that are especially suitable for people with high blood sugar, he said.
"First of all, spinach," says Uncle Zhang, "spinach is rich in magnesium, which is very important for blood sugar control.
Studies have shown that people with low magnesium intake have a much higher risk of developing type 2 diabetes. Eating spinach not only increases the amount of magnesium in the body, but also provides rich fiber, which helps to alleviate blood sugar fluctuations. ”
"Oh, I knew spinach was good, but I didn't expect it to be so effective for blood sugar control." Aunt Liu exclaimed.
"Of course, it's not just spinach, it's kale."
Uncle Zhang continued, "Kale is rich in antioxidants and vitamin K, which can help improve insulin sensitivity. Moreover, kale is high in fiber, which can delay sugar absorption and prevent blood sugar spikes. ”
"We don't usually eat much of this cabbage, so we will eat more in the future." Uncle Chen nodded, thoughtful. Uncle Zhang then talked about the third green leafy vegetable - kale.
"Kale is a superfood, rich in vitamin C, vitamin K and calcium. Not only does it boost immunity but it also helps with blood sugar control.
Studies have found that people who regularly consume kale have a much lower risk of developing type 2 diabetes. ”
"It turns out that these green leafy vegetables have so many benefits!" Aunt Wang sighed, "It seems that we will buy more of these dishes in the future." ”
"That's right, that's not all," Uncle Zhang continued, "The fourth type is bitter chrysanthemum. This dish may not be very popular with some people because it has a bit of a bitter taste.
But it's the phytochemicals in this bitter taste that are particularly effective at lowering blood sugar. Studies have shown that the ingredients in bitter chrysanthemum can promote insulin secretion and help control blood sugar. ”
"I don't usually eat this bitter chrysanthemum, but I have to taste it in the future." Aunt Liu said thoughtfully.
"The last type is chrysanthemum," says Uncle Zhang, "and chrysanthemum is rich in dietary fiber and vitamins, which help improve blood sugar control." In particular, the chlorophyll in chrysanthemum can promote insulin secretion and stabilize blood sugar levels. ”
"Listening to you say that, I feel that these leafy greens are really precious." Uncle Chen sighed, "But how do these dishes work? ”
Uncle Zhang smiled and said, "Actually, the reason why these green leafy vegetables can help control blood sugar is mainly because they are rich in dietary fiber and a variety of nutrients that are beneficial to sugar metabolism.
Nutrients such as magnesium, vitamin K, and antioxidants can improve insulin sensitivity and help the body use insulin more efficiently. ”
"In this way, we usually eat more of these green leafy vegetables, which can indeed help stabilize blood sugar." Aunt Wang said.
"That's right, and it's not just blood sugar, leafy greens have a lot of benefits for overall health, too."
"For example, leafy greens are rich in antioxidants, which can protect cells from free radical damage and prevent chronic diseases. ”
Everyone chatted word by word, and before you knew it, the meal was almost finished.
Just as everyone was about to disperse, Uncle Zhang suddenly remembered an important question: "However, there is a problem that needs to be paid attention to, that is, when eating these green leafy vegetables, you should pay attention to the combination." ”
"Matching? How to match? Aunt Liu asked.
"Just be careful not to eat with some foods that affect nutrient absorption," Uncle Zhang explained, "For example, the oxalic acid in spinach can affect the absorption of calcium, so it is best not to eat it with foods high in calcium."
In addition, some nutrients in leafy greens, like vitamin K, require fat for better absorption. Therefore, we can add some healthy oils and fats, such as olive oil, to the time when eating leafy greens. ”
"Oh, so much more to say." Aunt Wang nodded, "It seems that we will have to pay more attention to these details when eating green leafy vegetables in the future." ”
"That's right, that's how you can get the most out of the health benefits of leafy greens." Uncle Zhang said with a smile.
Just as everyone was about to go home, Uncle Zhang suddenly thought of a derivative question: "Since these green leafy vegetables are so effective in lowering blood sugar, is it suitable for everyone to eat more?" Are there any groups of people who need special attention? ”
"Actually, although leafy greens are beneficial for most people, some people need to pay special attention when eating them."
Uncle Zhang began to explain in detail, "For example, people with kidney stones, especially those with calcium oxalate stones, need to limit their intake of green leafy vegetables high in oxalic acid, such as spinach. This is because oxalic acid increases the risk of kidney stone formation. ”
"Also, patients who are taking anticoagulant medications should also be careful not to consume too much green leafy vegetables rich in vitamin K. Vitamin K can affect the effectiveness of anticoagulant medications, so these people should consult their doctor when consuming it. ”
"In addition, for some people who are sensitive to fiber intake, excessive intake of leafy greens may cause gastrointestinal upset. Such people should gradually increase their intake of green leafy vegetables to give the body a process of adaptation. ”
"In conclusion, although leafy greens have significant benefits for blood sugar control, different groups of people need to adjust their consumption according to their own conditions. Only in this way can the health benefits of leafy greens be truly brought into play. ”
After listening to Uncle Zhang's analysis, everyone said that they benefited a lot, and decided to pay more attention to the intake of green leafy vegetables in their daily diet in the future, and at the same time, they will also make appropriate adjustments according to their own situation.
The neighborhood gathering ended with laughter and laughter, and everyone returned to their homes with new health knowledge and a lot of gains.
What are your thoughts on this? Welcome to discuss in the comment area!
Resources
[1] Tao Ran. Study on the hypoglycemic mechanism of Qiyu granules based on ultra-performance liquid chromatography-high-resolution mass spectrometry and network pharmacology, Global Chinese Medicine, 2024-06-20