Cara Mengontrol Kadar Gula Darah Selain Menghindari GulaWritten by Admin Blog
Jakarta, CNN Indonesia -- Diabetes jadi salah satu penyakit kronis paling umum yang diderita banyak orang. Cara mengontrol gula darah yang tepat dapat melindungi Anda dari risiko diabetes.
Diabetes terjadi saat kadar gula darah berada di atas normal. Kadar gula dalam darah dikendalikan oleh hormon insulin yang diproduksi di pankreas.
Menjaga asupan gula, mengontrol nutrisi dalam makanan, dan mengecek kadar gula darah adalah beberapa cara yang perlu dilakukan untuk menekan risiko diabetes.
Selain yang telah disebutkan di atas, ada beberapa cara lain yang bisa Anda lakukan untuk mengontrol kadar gula darah. Berikut mengutip berbagai sumber.
1. Rutin olahraga
Olahraga secara rutin bisa membantu mengontrol kadar gula dalam darah. Olahraga dapat meningkatkan sensitivitas insulin dan menurunkan berat badan.
Saat insulin semakin sensitif, sel dalam tubuh mampu memanfaatkan gula dalam darah dengan lebih baik.
Selain itu, olahraga juga membantu otot mengolah gula darah untuk menghasilkan energi dan kontraksi otot.
Siapa bilang stres tidak berhubungan dengan gula darah? Stres bisa memengaruhi pilihan makanan dan membuat tubuh merasa tak nyaman, yang pada gilirannya akan menaikkan kadar gula darah.
Meditasi jadi salah satu cara untuk mengolah stres. Meditasi bisa membantu melepas rasa cemas dan stres.
Ilustrasi. Olahraga dapat membantu mengontrol kadar gula darah dengan meningkatkan sensitivitas insulin. (Istockphoto/ Drazen Zigic)
3. Atur porsi makan
Mengatur porsi makan harian jadi salah satu cara tepat mengontrol kadar gula darah.
"Jangan makan sedikit-sedikit, lalu malam makan dengan porsi besar," ujar ahli gizi dan edukator diabetes. Jill Weisenberg, mengutip Everyday Health. Akan lebih baik jika porsi makan dibuat seimbang dan teratur.
Selain itu, Anda juga bisa memerhatikan asupan karbohidrat. Untuk hal ini, Anda bisa mengkonsultasikannya dengan dokter atau ahli gizi.
4. Siapkan kacang polong
Kacang polong disebut-sebut dapat membantu mengatasi diabetes. Studi yang dipublikasikan dalam Archives of Internal Medicine pada 2012 lalu menemukan, orang dengan diabetes tipe-2 yang mengonsumsi jenis polong setiap hari selama tiga bulan memiliki kadar gula darah yang lebih rendah daripada kelompok lawannya.
Konsumsi kacang polong juga memberikan nutrisi untuk tubuh, termasuk di antaranya asam folat yang dapat menekan risiko kardiovaskular.
5. Tambah serat
Secara alami, lakukan kontrol dengan menambah asupan serat. Serat bisa memperlambat pencernaan karbohidrat dan penyerapan gula.
Di antara kedua jenis, serat larut lebih berperan pada pengontrolan gula darah. Serat larut bisa diperoleh dari asupan sayur, buah, kacang, dan biji-bijian.
6. Jaga asupan cairan
Selain mencegah dehidrasi, asupan cairan yang cukup juga dapat membantu organ tubuh berfungsi normal. Cairan yang cukup juga membantu ginjal mengeluarkan kelebihan gula darah melalui urine.
7. Cukup tidur
Tidur yang cukup dan berkualitas jadi salah satu cara mudah. Kebiasaan tidur yang buruk dan minim kualitas bisa mempengaruhi kadar gula darah dan sensitivitas insulin. Dalam kondisi demikian, nafsu makan meningkat sehingga bisa menaikkan berat badan.
Kurang tidur pun bisa melepas hormon pertumbuhan dan kadar hormon kortisol. Kedua hormon ini memainkan peranan penting dalam mengontrol gula darah.
SUMBER : CNN INDONESIA
Sunday, 04 April 2021 20:31
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Sunday, 04 April 2021 17:19
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Anaconda is a bit of a crazy sort of poker.
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Legal guidelines differ from state to state on the "acceptable" limits of house games.
This isn't the case for home games. As the recognition of poker has grown the quantity of individuals
taking part in at house has additionally increased. Nevertheless,
when the game ends, there are always people who get broken and lose
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Thursday, 01 April 2021 01:25
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The game of poker famously "takes a couple of minutes to be taught but a lifetime to master".
Whereas I’ve by no means played the sport professionally i’ve acquired enough years of expertise taking part in the sport recreationally and overlaying the professionals to offer you a
number of stable ideas that will undoubtedly help boost your bankroll.
Even the very best poker players lose quite often, so do not surrender when you lose a few hands.
When you catch one in all your "outs" (a coronary heart), you'll have the nuts;
i.e., the very best hand in this example, a flush. This sport may also be played "hi/low" with
half the pot being awarded to the player with the highest hand and the other half of the pot being awarded to the player with the bottom qualifying hand (having five unpaired playing cards
every of which have a worth of eight or decrease).
There may be one other comparable hand that known as 5 of a sort,
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deck of playing cards.
Wednesday, 31 March 2021 23:29
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When gamers step into the net arena, most of the time they ask the query of "Is online poker authorized?"
and the legality of the positioning. Actual cash US poker websites have a foyer area that
may record every self-discipline of poker that is accessible on the location in a cash sport format.
This hasn’t stopped some from enjoying on-line at smaller,
unregulated sites resembling BetOnline and America’s Cardroom (while licensed,
they don't seem to be certain by U. S. legal guidelines and any shopper complaints
are for naught) however those websites on no account are as giant as
these in the mid-2000s had been. These are however a handful of
the poker sites which have come and gone from the online poker industry.
The sites recommend that you may redact any private data (equivalent to a Social Security Quantity) and a few
recommend you'll be able to redact your month and day of birth (the
yr is vital data to confirm you’re old enough to play, so don’t black that
Tuesday, 30 March 2021 09:37
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Poker is equally well-known in the land primarily based in addition to online casinos.
The net Poker also differs from the land primarily based casino poker
in a manner that you get to play all of the variants of poker in the net casinos whereas the land based casinos do not provide all of the variants to the gamers.
The players who go to the land based casinos should play no
matter variant is being provided there. There is also an possibility on the facet to talk with the fellow
players. You may certain use it to learn in regards to the mentality
of the fellow players and use it to your benefit since you are unable to see anyone face to
face in the net casinos. You should utilize this choice to know extra about
your fellow gamers. You possibly can simply see who
the large blind is and who the small blind is.
The online casino gaming is a bit totally different than the land primarily based casino gaming because in on-line
on line casino gaming, you can not see anybody face to face.
Sunday, 28 March 2021 19:36
posted by click
A poker journal by no means forgets. I carry my journal with me virtually all
the time, and i make notes in it typically. I exploit my journal for personal
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I begin every journal with my life goals and concepts that assist me succeed at
no matter I'm doing. I hope you are convinced that a poker journal
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And the very fact that you've got recorded
things, will immediate you to develop them and think about them more.
But giving your ideas, thoughts, frustrations, and observations a
Destination will create a wholly new stage of calm and
stability on your sport. About electronic journals, consider it this manner; what number of laptop recordsdata can you
discover from 3 years in the past? However, listed below are some things
I've done for years with my poker journal.
Thursday, 25 March 2021 05:25
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Wednesday, 24 March 2021 16:08
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The track is loaded with nice gambling verses like "pushing up the ante, I know you want to see me, learn 'em and weep, the lifeless man's hand once more." Lyrics like
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be somewhat too nonchalant for the expert poker player in all of us,
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