怎样降低你的血糖

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【听力文本】

You can stay healthy despite diabetes with these strategies for keeping your blood sugar controlled.

You Will Need

A balanced meal plan
Healthy foods
Regular eating habits
Carbohydrate and sugar contents
A doctor
Exercise
Relaxation techniques
Non-starchy vegetables (optional)
Sugar-free drinks (optional)
Never change your diet without first consulting your physician.

Step 1: Eat healthy（营养饮食）
Follow a healthy, balanced meal plan that includes carbohydrates, protein, and fat, as well as vitamins, minerals, and fiber.

Fill up on non-starchy vegetables, such as greens, peppers, broccoli, and green beans.

Step 2: Eat regularly（均衡饮食）
Don’t skip or delay meals. Keep your metabolism running strong and avoid overeating later by enjoying regular meals and snacks.

Step 3: Count carbs（控制淀粉类或糖类食物的摄入量）
Count carbohydrates to consistently control the amount of sugar in your bloodstream.

Step 4: Don't drink too much sugar（不要喝含糖量较高的饮料）
Be mindful of the carbs and sugar present in drinks, such as regular sodas and juices, and limit your intake of these beverages.

Carry your own sugar-free drinks when you are away from home. Good choices are bottled water, club soda with lemon or lime slices, sugar-free soft drinks, and unsweetened or artificially sweetened tea.

Step 5: Take your meds（遵照医生的吩咐）
Make sure to take medication that your doctor prescribes as directed.

Step 6: Get your blood pumping（坚持锻炼）
Exercise regularly to keep your blood sugar down and maintain a healthy weight.

Step 7: De-stress（经常给自己减减压）
Use relaxation techniques, such as slow, deep breathing and progressive muscle relaxation, to reduce the level of sugar-elevating stress hormones in your blood.