High blood sugar In Case | 扭转高血糖一个实例

Your blood sugar doesn't care about your past, only your next meal.

DIET

7/8/20263 min read

High blood sugar In Case | 扭转高血糖一实例


中文版 (English version follows)

回国帮嫂子扭转好了高血糖

国内的糖友数量简直到了吓人的底部，医生说快2.5亿人已经确诊为糖友，还有一推没出现明显症状的人。 我亲戚中就有几个糖友，我觉得他们基本上都是从医生那里知道，不要多吃精致碳水化合物和做运动，但他们并不知道具体要做上面，患得患失不敢吃东西了，经常又觉得饿，所以血糖反反复复的，甚至打针吃药都控制不住了。


这个夏天我回国2个月，我嫂子医院查了一整套包括糖化血红蛋白(HbA1c)，医生说是前糖了，发展下去要打针或吃药控制了。她非常愿意学习新知识、做我的小白鼠，全天由我来做饭，一切听我指挥。她主要是餐后血糖在7-9之间波动，白米饭只敢吃几口了，水果几乎都不吃了，常常觉得饿的慌，还要去散步。


下面是我这个暑假帮她做的大调整，很幸运，她基本上扭转了她的糖前：


1. 调料。所有的油盐酱醋都换成健康的，大大减低科技加很活的调料用品。在国内，你可以到头条或豆包搜，比如：10大健康调料，零添加酸奶，零添加酱油，等等。我把她的植物油都换成了茶花油、橄榄油、紫苏油等。她一直以为植物油很健康。


2.饮食。早餐：从快熟麦片换做要煮上10分钟的原麦片，搅拌牛奶或羊奶粉，加1个鸡蛋。


午餐和晚餐：1/3蛋白质，各种肉鱼虾，1/3有两种菜，剩下的1/3是小半碗加了藜麦和鹰嘴豆一起煮的米饭（增加蛋白质的摄入），或者1个中等的紫薯、地瓜、土豆、山药、等粗粮, 不让血糖容易飞升。


午餐和晚餐都加了一杯蔬果汁：3菜各一小片（紫包菜有很好的花青素、黄瓜和西红柿），一大勺无糖纯酸奶，一个橙子，一勺亚麻籽和紫苏油，和2-3粒核桃增加油脂帮助食物更好的吸收。


或者有时是一杯豆浆，植物蛋白质好吸收、增强饱腹感。（我在美国的饮食中的蛋白质40%来自豆子了：https://wellnessstacking.com/best-health-drinks-or- ）


吃饭时，按蔬果汁/豆浆、菜、肉、饭的顺序来吃。（The ultimate meal order: Sip, Crunch, Chew, then Carbs）。


3. 看GI值吃东西。我教我嫂子如何查实物的GI值来定啥实物可多放心（GI值低于50的），啥少吃（GI值高于50的），啥要避免（GI值高于75以上的）。不懂的GI值的人往往会根据口感来吃东西，或啥都不敢吃了，过的像个苦行僧似的，生无可恋就不好了。


比如我在蔬果汁里放的橙子，她觉得是很甜的水果，其实GI值只有35，而且对肝肾很好。国内应季的水果，如百香果 (（GI 30），番石榴 （GI 33），点不 (GI 15), 等，GI值都很低的，她一查就知道是可以放心吃的。

4.负重训练：除了饭后走一走（其实是不够的），我监督我嫂子开始每天都做一些负重运动，有时是在阳台做自重深蹲，有时举铁，有时拉弹力带，有时出门到小区的单杠那里挂着。开始第一个星期很难，后来她都咬牙坚持下来了。

5.焦虑睡眠。她一焦虑睡眠不好，帮她加了镁片甘氨酸镁，好睡觉和帮助负重训练。 （我一直都吃：https://wellnessstacking.com/insomnia-and-early-morning-awakenings-or-）。

总结：饮食是最需要的调整的第一步，肌肉是最好的降糖药。我已经回美了，我嫂子一直坚持着上面的改变，现在她每天的餐后血糖基本是在正常值内了，也觉得生活有趣了。她再次去看医生时，医生说她是个不错的病人，愿意学习和积极改变。

English Version

Helping My Sister-in-Law Manage High Blood Sugar

The number of diabetic patients in China has reached a terrifying level. Doctors say nearly 250 million people have been diagnosed, with a huge population still asymptomatic. I have several relatives with diabetes. It seems they only know the basic advice from doctors—avoid refined carbohydrates and exercise—but they have no idea what to do specifically. They live in constant fear, afraid to eat anything, and frequently feel starved. As a result, their blood sugar fluctuates wildly, sometimes remaining uncontrolled even with injections and medication.

During my two-month trip to China this summer, my sister-in-law had a full hospital checkup. The doctor diagnosed her with prediabetes and warned that she would eventually need injections or medication if it progressed. She was willing to be my "guinea pig." I took over all the cooking and she followed my exact directions. Her main issue was post-meal blood sugar levels between 7 and 9 mmol/L. She only dared to eat a few bites of white rice, cut out almost all fruit, constantly felt starved, and forced herself to go on walks.

Terrified but eager to learn, she let me implement these major adjustments over the summer:

1. Seasonings & Oils

  • The Switch: Swapped out all standard oils, salt, sauces, and vinegars for healthier options.

  • The Goal: Drastically cut down on heavily processed, additive-filled condiments.

  • How to Find: In China, search for phrases like "Top 10 Healthy Seasonings," "Zero-Additive Yogurt," or "Zero-Additive Soy Sauce" on platforms like Toutiao or Doubao.

  • The Fix: Replaced her regular vegetable oil with rapeseed oil， avocado oil, and perilla oil. She had always mistakenly believed that standard vegetable oil was inherently healthy.

2. Diet Overhaul

  • Breakfast: Swapped instant oatmeal for rolled oats that require a 10-minute boil. Mixed it with cow's milk or goat's milk powder and added one egg.

  • Lunch & Dinner Plate Method:

    • 1/3 Protein: A variety of meat, fish, or shrimp.

    • 1/3 Vegetables: A mix of two different vegetables.

    • 1/3 Complex Carbs: A small half-bowl of rice cooked with quinoa and chickpeas (to boost protein), or a medium-sized whole carb like purple sweet potato, sweet potato, regular potato, or Chinese yam.

  • Mealtime Beverages: Added a green smoothie to lunch and dinner.

    • Recipe: A small piece of three veggies (purple cabbage for anthocyanins, cucumber, and tomato), one large spoonful of sugar-free plain yogurt, one orange, one spoonful each of flaxseed and perilla oil, and 2–3 walnuts to add healthy fats that aid nutrient absorption.

    • Alternative: A glass of soy milk. Plant protein absorbs well and significantly increases satiety. (In my own US diet, about 40% of my protein comes from beans: https://wellnessstacking.com/best-health-drinks-or- )


      Eat in this order: beverage, veggies, protein, then carbs.The ultimate meal order: Sip, Crunch, Chew, then Carbs

3. Eating by the Glycemic Index (GI)

  • The Rule: Taught her how to look up the GI value of foods to determine what to enjoy safely (GI below 50), what to limit (GI above 50), and what to avoid (GI above 75).

  • The Psychological Impact: People who do not understand GI usually eat based strictly on taste or become too afraid to eat anything at all, living like miserable ascetics.

  • The Discovery: She thought oranges were too sweet, but their GI is only 35 and they benefit the liver and kidneys. She looked up local seasonal fruits like passion fruit (GI 30), guava (GI 33), and wax apple (GI 15), and realized she could eat them without worry.

4. Strength Training

  • The Upgrade: Walking after meals is simply not enough. I supervised her to start daily resistance training.

  • The Routine: Bodyweight squats on the balcony, lifting weights, using resistance bands, or hanging from the pull-up bars in the residential community. The first week was incredibly difficult, but she gritted her teeth and pushed through.


5. Anxiety & Sleep

The Result

Dietary adjustment is the most critical requirement, and muscle is the ultimate blood sugar medication. I have since returned to the US, but my sister-in-law has strictly maintained these changes. Her post-meal blood sugar is now consistently within the normal range, and she feels life is enjoyable again. During her follow-up appointment, her doctor called her a good patient for pulling it off.


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