The onset of diabetes is mainly inseparable from daily habits and dietary structure. Long-term vices can easily cause the body to become ill, and diabetes is also caused in this way, especially in modern society. So, how exactly should diabetes be prevented early?
Diet: low fat, low sugar, low salt
A low-fat, low-sugar, low-salt, and high dietary fiber diet is recommended to increase the intake of unsaturated fatty acids, eat less greasy and fried foods, and control the total daily caloric intake. Pre-diabetic people who are not obese should adopt a balanced nutritional mix and meat and vegetable arrangement diet according to their actual physical state, age, gender, labor intensity and other needs, with emphasis on controlling the intake of sugar and alcohol.
The control of obese and overweight people should be more strict, encourage weight loss, 1.0-2.0kg per month until the weight reaches the standard, do not be eager to achieve.
Eat fresh fruits and vegetables every day
Fruit is eaten between meals (you can choose 10 am and 4 pm), and not too much, for example, you can eat an apple or a peach at a time.
The variety of vegetables also needs to be diversified, a meal to eat 2-5 kinds, try to choose a relatively simple cooking method, too much fried, fried, fried easy to consume more salt and oil, is not conducive to health, more detrimental to weight control.
Appropriate control of the amount of staple foods
In general, the amount of staple food consumption according to the level of physical activity, staple food should be rotated or mixed, so that the coarse and fine match, to ensure that 1/3 is coarse grains. The amount of specific staple foods should be deftly grasped so that the weight is maintained within the standard range.
Millet and oats are excellent whole grain foods suitable as staple foods, but you may not recognize all the finished whole grain foods. When buying, you should look carefully at the label, if it does not say “whole wheat, whole wheat” and other words, it means that other ingredients. Also pay attention to the recipe list to find the “invisible sugars”, such as corn syrup, fructose, etc.
Quality protein-based
Choose high-quality protein food, plant-based food to soy products is the best, animal food to fish and lean meat is appropriate.
Eat more high-fiber foods
Cereals such as brown rice, oats; vegetables such as cauliflower, lettuce, peas; fruits such as apples, pears, citrus, etc.. High-fiber foods not only contain a lot of vitamins, but also can lower blood lipids, slow down the rate of glucose absorption, which helps blood sugar stability. Eat more food containing calcium, magnesium, chromium, zinc and selenium.
Regular meals at regular intervals
To prevent diabetes, you need to pay attention to regular diet, quit smoking, quit drinking, and exercise properly. Do eat regularly and quantitatively, and eat less and more often.
Drink coffee in moderation
Harvard School of Public Health research found that drinking coffee can reduce the risk of developing diabetes. Coffee has a diuretic effect, but also refreshing, to help the body burn some of the calories, to promote metabolism is good. But drink coffee in moderation, not more than 3 cups a day, otherwise there is a risk of decalcification, which can cause osteoporosis. In addition, it is better to drink early, the body can be discharged from excess water, and a morning more awake.
Walk 35 minutes a day
Diabetes prevention and control guidelines recommend that 150 minutes of aerobic exercise should be performed each week, which can be spread out over 5-6 days, that is, about 30 minutes a day. Among all exercises, walking is the most widely applicable to the population, not restricted by the venue and time, relatively safe, the pace and pace can be adjusted by themselves, and the damage to the joints is less.
Walking allows the body insulin to be used to maximum effect. Walking 4 hours a week, 35 minutes a day, can reduce the risk of diabetes by 80%.
Stress reduction: 3 deep breaths before doing something
Chronic stress can cause blood sugar to rise. It is best to take 3 slow, deep breaths before doing anything to reduce stress.
Get enough sleep
Studies show that not getting enough sleep or sleeping too much can increase the risk of diabetes. The length of sleep is different for different age groups. Children must sleep more than 10 hours before puberty, young people 8 hours, and middle-aged people at least 6 hours. People who have poor sleep quality should take medication if they can’t adjust themselves. Now the new sleeping pills have few side effects and can be taken intermittently, never hard.
Diabetes is not terrible, we can completely prevent it from diet, exercise and other aspects, respond to the call of the World Health Organization: quit smoking and limit alcohol, early intervention to reduce the incidence of diabetes.