Chacko Elsamma, Signore Christine
Department of Internal Medicine, Connecticut Valley Hospital, Middletown, CT.
Department of Endocrinology, Middlesex Hospital, Middletown, CT.
Clin Diabetes. 2020 Jul;38(3):273-284. doi: 10.2337/cd19-0078.
Several evidence-based lifestyle habits focusing on the composition, timing, and sequence of meals and on pre- and postmeal exercise can improve diabetes management. Consuming low-carbohydrate, balanced meals and eating most carbohydrates early in the day are helpful habits. Eating the protein and vegetable components of a meal first and consuming the carbohydrates 30 minutes later can moderate glucose levels. Postmeal glucose surges can be blunted without precipitating hypoglycemia with moderate exercise 30-60 minutes before the anticipated peak. Short-duration, high-intensity exercise could also be effective. Premeal exercise can improve insulin sensitivity but can also cause post-exertion glucose elevations. Moreover, high-intensity premeal exercise may precipitate delayed hypoglycemia in some people. Glycemia benefits can be enhanced by eating a light, balanced breakfast after premeal exercise.
几种基于证据的生活方式习惯，包括关注饮食的组成、时间和顺序以及餐前和餐后运动，可改善糖尿病管理。食用低碳水化合物、均衡饮食并在一天中较早时间摄入大部分碳水化合物是有益的习惯。先食用一餐中的蛋白质和蔬菜部分，30分钟后再摄入碳水化合物，可调节血糖水平。在预期血糖峰值前30 - 60分钟进行适度运动，可减轻餐后血糖飙升，且不会引发低血糖。短时间、高强度运动也可能有效。餐前运动可提高胰岛素敏感性，但也可能导致运动后血糖升高。此外，高强度餐前运动在某些人身上可能会引发延迟性低血糖。通过在餐前运动后食用清淡、均衡的早餐，可增强血糖益处。
