Sometimes making a small change can bring about drastic changes in your life. The world's most scientific healthy work and rest schedule, Xiaonuo has specially modified the content to be suitable for people with diabetes to refer to. You are welcome to reprint it to friends in need! 7:00 is the best time to get up. Your body is ready for everything. Take the test as soon as you wake up. Fasting blood sugar, and then drink a glass of warm water. Water is an essential substance for thousands of chemical reactions in the body. Drinking water helps every cell that is short of water to rejuvenate.
7:20-8:00 Eat breakfast. Breakfast must be eaten. There is no easy explanation for this! Good blood sugar starts with a rich breakfast. If you don’t eat breakfast, your blood sugar will fluctuate more easily. Therefore, eating breakfast is especially important for people with diabetes. important. In addition, people with diabetes should avoid exercising on an empty stomach and should do it one hour after a meal. Office workers can squeeze in 10 minutes of stretching before going to work. If time is limited in the morning, it can be arranged after lunch or dinner.
9:00-10:30 Do the most difficult work. This is the best time to work. It is the time when the mind is clearest and the thinking is clearest. The most difficult work should be done. Never spend your precious time watching movies or shopping on Taobao.
10:30 Get up, protect your eyes, move and walk around. Your eyes need to rest for a while and look out the window. Your eyes are tired and need to rest for a while. After sitting for a long time, you need to move around and walk around. Get up and drink a glass of water.
11:00 Eat some fruit for breakfast. Eat well, but you don’t need to eat too much. You can spread 100 calories of food to this time and add a fruit meal. This can not only prevent blood sugar from falling too low, but also relieve hunger. 12:00-12:30 Lunch Before lunch, you can measure your pre-meal blood sugar and adjust your diet and medication. Lunch accounts for 40% of the dietary distribution of the three meals. The nutrition provided by lunch plays a connecting role in replenishing the body's physical and mental energy throughout the day. Therefore, I would rather spend a little more money and time to have a good lunch.
13:00-14:00 Take a nap. It is recommended to exercise for a while after half an hour after a meal, and then take a half-hour lunch break. But be sure not to take a lunch break immediately after eating, because lack of exercise will cause blood sugar to rise suddenly. At the same time, it should also be noted that the lunch break should not exceed 1 hour.
16:00 A cup of yogurt is a healthy snack for diabetics. Yogurt can keep blood sugar stable, and can also be beneficial to intestinal health and calcium supplementation. Studies have found that drinking yogurt is very good for the health of the cardiovascular system.
18:00 Eat a simple dinner. The dinner arrangement can be simple, but try to ensure that there are enough vegetables and staple food. Eating too much for dinner will cause blood sugar to rise after the meal. Eat only 7 minutes of each meal to be full.
19:00 The best time to exercise is to take a short break after dinner and start exercising. You can choose a relatively gentle brisk walk, jog or swim, depending on your personal needs. Exercise can not only help control postprandial blood sugar, but also improve muscle sensitivity to insulin, which is a rare blood sugar-lowering measure. The most important thing is not only that your exercise time exceeds 40 minutes, but also that you need to persist for a long time. After exercising, take a short rest, just in time to measure your blood sugar 2 hours after dinner and observe the changes in blood sugar caused by exercise!
20:30 Relax and watch TV or read a book. If your work is too hard, just watch TV or read books and magazines for a while. It will make you more relaxed and casual. If you want to learn more by yourself, it is better to read some professional books, which are very important for your personal accumulation. 22:00-22:30 Take a shower and sleep. You should enter the shower and sleep mode at 22:00. When taking a shower before going to bed, you should pay attention to the water temperature being close to the body temperature, that is, 35℃-37℃. Take a rest after taking a bath, that is, You can test your blood sugar before going to bed. Depending on your blood sugar before going to bed, you can add a meal and drink a glass of milk.
In this way, when you go to bed, your body temperature will just drop to a temperature suitable for sleeping, and sleepiness will naturally come, and you can enjoy a high-quality, comfortable sleep. Trying to reverse the work and rest of the biological clock will leave indelible traces on the body. Most diabetics who have unstable work and rest periods and often stay up late have poor blood sugar control and are prone to blood sugar fluctuations! If you want good blood sugar, a healthy lifestyle is essential! Xiaonuo recommends that you print out this form and cultivate it for 21 days, and it will become your habit!
