【降低血糖水平的10个方法，几个还没做到？】血糖水平是糖尿病患者最关心的问题。血糖水平过高若不及时处理会危及生命，不经控制的血糖过高会导致各种短期和长期健康问题。

2型糖尿病是一种进展性疾病，随着病程的进展，血糖有逐渐升高的趋势，控制高血糖的治疗强度也随之加强，常需要多种手段的联合治疗。而生活方式干预是2型糖尿病的基础治疗措施，应贯穿于糖尿病治疗的始终。

以下为10种可以帮助糖尿病患者降低血糖水平及其并发症风险的方法。

1.密切监测血糖水平

高血糖水平通常不会出现明显症状直到血糖水平超过 200 mg/dL。因此，糖尿病患者每日多次监测血糖相对必要。开始自我血糖监测前应由医师或护士对糖尿病患者进行监测技术和监测方法的指导，包括如何测血糖、何时监测、监测频率和如何记录监测结果。监测方案取决于患者病情、治疗目标及治疗方案。

2.减少碳水化合物的摄入

已有研究发现，低碳水化合物饮食可降低血糖水平。膳食中碳水化合物所提供的能量应占总能量的50~60%。低血糖指数食物有利于血糖控制。糖尿病患者适量摄入糖醇和非营养性甜味剂是安全的。每日应定时进餐，尽量保持碳水化合物的均匀分配。

3.增加膳食纤维摄入量

膳食纤维在血糖管理中发挥着重要作用，可通过减缓碳水化合物分解速率和人体吸收糖分速度发挥降糖作用。膳食纤维分为可溶性和不溶性纤维两种，而可溶性纤维更有助于血糖控制。豆类、富含纤维的谷类、水果、蔬菜和全麦食物均为膳食纤维的良好来源。建议糖尿病患者达到膳食纤维每日推荐摄入量即14g/1000kal。

4.保持健康体重

减肥有助于控制血糖水平。超重与胰岛素抵抗的发生及糖尿病的进展均有关。研究显示，即使仅减轻7%体重也能减少58%的糖尿病患病风险。超重/肥胖患者减重的目标为3~6个月减轻体重的5%~10%。消瘦者应通过合理的膳食计划恢复并长期维持理想体重。富含水果和蔬菜的健康饮食谱配合充分的运动可以帮助健康体重的维持。

5.规律的运动

运动可为糖尿病患者带来多种获益，包括体重下降及胰岛素敏感性的提高。运动也可促进血糖的利用，从而降低血糖。流行病学研究显示，规律运动8周以上可将2型糖尿病患者HbA1c降低0.66%；坚持规律运动12~14年的糖尿病患者病死率显著降低。

建议成年糖尿病患者每周至少150min（如每周运动5天，每次30min）中等强度（50%~70%最大心率，运动稍用力，心跳和呼吸加快但不急促）的有氧运动。

6.戒烟

研究表明新发2型糖尿病患者戒烟有助于改善代谢指标、降低血压和白蛋白尿。此外，吸烟与肿瘤、糖尿病大血管病变、糖尿病微血管病变、过早死亡的风险增加相关。应劝诫每一位吸烟的糖尿病患者停止吸烟或停用烟草类制品。

7.控制饮酒

不推荐糖尿病患者饮酒。若饮酒应计算酒精中所含的总能量。女性每天饮酒的酒精量不超过5g，男性不超过25g（15g酒精相当于450ml啤酒、150ml葡萄可或50ml低度白酒）。每周不超过2次。此外，应警惕酒精可能诱发的低血糖，避免空腹饮酒。

8.压力管理

自身压力对血糖水平有显著影响。身体在高强度压力下会释放多种升高血糖水平的激素。研究表明，通过冥想和运动来控制压力也有助于降低血糖水平。

9.充足的睡眠

与一般人群相比，2型糖尿病人群失眠和阻塞性睡眠呼吸暂停更常见。与失眠和阻塞性睡眠呼吸暂停相关的心血管代谢改变（如高血压、交感神经系统活性增加）可加重2型糖尿病的病理生理进展。荟萃分析显示，睡眠时间与糖尿病的发生风险呈“U型”关系，每日7~8 h的睡眠发生T2DM的风险最低，过短或过长的睡眠均可导致T2DM的发病风险增加，而适量的睡眠有助于预防和延缓T2DM的发生。

10.草药提取物

草药提取物可能对治疗和控制血糖有积极作用。糖尿病患者在服用任何补充剂前都应咨询医生，因为补充剂可能会干扰处方药疗效。下述食物可能有助于血糖控制：绿茶、西洋参、苦瓜、肉桂、芦荟、胡芦巴。O网页链接

医脉通编译自：How can you lower your blood sugar levels?Medical news today.26 January 2018.

https://t.cn/REIYMuG Come and join us! In today's video, you will learn how to use these two Chinese words “还(hái)” and “也(yě)”. Let's see together!
let’s learn their meanings: the word 还often means “in addition”. The word 也often means “also”. Both of them are used a lot to connect sentences.

When还has a meaning of “in addition”, it’s normally used on the same subject.

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