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
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