上回书说到我为了实验餐后降糖弯儿对A1C的影响，花了5个多月时间，现在养成了习惯上瘾了！如果喝完蛋白奶昔不出去遛个一两迈的，就feel guilty，而且不自觉滴就把鞋子穿好了。Timing is the key。如果在喝完吃完俩小时以后再遛弯，黄花菜都凉了！本来只是试一试，而且也知道结果了：有效果但不明显，还得靠控制饮食。现在问题来了，还坚持下去吗？不坚持的理由几个：耗时间是一，效果不佳是二。关键是，天会越来越热。已经从曾经的奶油小生，晒成加州红脖，再下去就成猪肝啦！
节目的transcript在这里https://www.npr.org/transcripts/1218737982, 下面摘选了相关的一段对话。SEGARRA是节目主持人，GODOY是NPR science and health correspondent, DAMMAN是被采访的gastroenterologist and microbiome researcher at the University of Washington。这个采访很简单直白，也许有些过于简单化。主要就是说饭后走路的一些好处，除了当笑话说的帮助消化排气（放屁），对调节血糖，减轻胰脏负担也是有用的。肌肉收缩的时候会像海绵一样把血液中的葡萄糖吸收到肌肉里，从而做到胰岛素做到的事，因此胰脏就不需要那么努力的分泌那么多胰岛素。但是timing很重要，一定要在饭后３０分钟内开始活动。旺旺说的２小时以内可能还是久了一点。当然了，具体的实验啥的我是没看到的，我也不是专业人士，就是觉得这个采访用简单易懂的语言解释了一些东西，给大家做个参考。
DAMMAN: When we move our muscles, they become sponges for the blood glucose that our gut is absorbing into the bloodstream. And so it basically just pulls all that glucose out of the blood and into the muscles.
GODOY: And so what happens is we end up using that sugar right away to fuel our walk.
SEGARRA: But don't most people have a built-in way of doing this? I thought that was what insulin was for - to clear blood sugar.
GODOY: Yeah, that is exactly what insulin does. It's a hormone that clears glucose out of the blood and into nearby cells. But the cool thing is that, when you contract your muscles through walking, they also do this. They clear that blood sugar even without any insulin present. What that means is that our bodies don't have to produce as much insulin, and that's good because then your pancreas doesn't have to work as hard to make insulin. And over time, that can lower your risk of prediabetes and diabetes.
上回书说到我为了实验餐后降糖弯儿对A1C的影响，花了5个多月时间，现在养成了习惯上瘾了！如果喝完蛋白奶昔不出去遛个一两迈的，就feel guilty，而且不自觉滴就把鞋子穿好了。Timing is the key。如果在喝完吃完俩小时以后再遛弯，黄花菜都凉了！本来只是试一试，而且也知道结果了：有效果但不明显，还得靠控制饮食。现在问题来了，还坚持下去吗？不坚持的理由几个：耗时间是一，效果不佳是二。关键是，天会越来越热。已经从曾经的奶油小生，晒成加州红脖，再下去就成猪肝啦！
都说岁月是把杀猪刀，阳光紫外线也不是善茬儿！决定改弦易辙，换成些室内项目，要么缩短遛弯，要么隔三差五，要么各种组合。。。反正，想把这个瘾“戒"了。
不运动的时候就好好休息，养精蓄锐下班去做重训或者跑步
我教练非常反对没事就去走路什么的，然后真正work out的时候，又不能deliver强度
最怕就是搞这种又长，intensity又很低的work out，如果你还能叫这个work out的话。
应该focus在deliver高质量的work out，然后之间就要好好休息。
对你来说，应该更focus的，不是走多少路，而是饮食
节目的transcript在这里https://www.npr.org/transcripts/1218737982, 下面摘选了相关的一段对话。SEGARRA是节目主持人，GODOY是NPR science and health correspondent, DAMMAN是被采访的gastroenterologist and microbiome researcher at the University of Washington。这个采访很简单直白，也许有些过于简单化。主要就是说饭后走路的一些好处，除了当笑话说的帮助消化排气（放屁），对调节血糖，减轻胰脏负担也是有用的。肌肉收缩的时候会像海绵一样把血液中的葡萄糖吸收到肌肉里，从而做到胰岛素做到的事，因此胰脏就不需要那么努力的分泌那么多胰岛素。但是timing很重要，一定要在饭后３０分钟内开始活动。旺旺说的２小时以内可能还是久了一点。当然了，具体的实验啥的我是没看到的，我也不是专业人士，就是觉得这个采访用简单易懂的语言解释了一些东西，给大家做个参考。
DAMMAN: When we move our muscles, they become sponges for the blood glucose that our gut is absorbing into the bloodstream. And so it basically just pulls all that glucose out of the blood and into the muscles.
GODOY: And so what happens is we end up using that sugar right away to fuel our walk.
SEGARRA: But don't most people have a built-in way of doing this? I thought that was what insulin was for - to clear blood sugar.
GODOY: Yeah, that is exactly what insulin does. It's a hormone that clears glucose out of the blood and into nearby cells. But the cool thing is that, when you contract your muscles through walking, they also do this. They clear that blood sugar even without any insulin present. What that means is that our bodies don't have to produce as much insulin, and that's good because then your pancreas doesn't have to work as hard to make insulin. And over time, that can lower your risk of prediabetes and diabetes.
午餐后一般散步45分钟以上下午血糖会很稳
时间不够爬个几分钟楼梯，很快降下来但一会儿会反弹.
戴cgm就很直观
饭后动一下全天血糖会相对稳定