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? 1. Diet: low fat, low sugar, low salt It is recommended to have a low fat, low sugar, low salt, high dietary fiber diet, increase the intake of unsaturated fatty acids, eat less greasy and fried food, and control the total daily calorie 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 stricter, encourage weight loss, reduce 1.0-2.0kg per month until the weight reaches the standard, do not seek to become eager. 2, every day to eat fresh fruit and vegetables Fruit to eat between meals (you can choose 10 a.m. and 4 p.m.), and can not eat too much, such as an apple or a peach can be eaten 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. 3, appropriate manipulation of the amount of staple foods in general, the amount of staple food consumption according to the level of physical activity to determine, staple foods to rotate or mixed food, so that the coarse and fine, 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 table to find the “invisible sugar”, such as corn syrup, fructose and so on. 4, mainly high-quality protein Choose high-quality protein food, plant-based food to soy products is the best, animal food to fish and lean meat is appropriate. 5, 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 food not only contains a lot of vitamins, but also can lower blood lipids, slow down the rate of glucose absorption, help blood sugar stability. Eat more food containing calcium, magnesium, chromium, zinc, selenium. 6.Timed, quantitative, regular meals To prevent diabetes, we need to pay attention to regular diet, quit smoking, quit drinking, and exercise properly. To do regular, quantitative meals, eat less and more meals. 7, 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 part 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. 8, walking 35 minutes a day Diabetes prevention and control guidelines recommend that 150 minutes of aerobic exercise should be carried out each week, which can be divided into 5-6 days, that is, about 30 minutes a day. In all sports, walking for the widest range of people, not subject to the site, time restrictions, safer, pace, pace can be adjusted by themselves, and less damage to the joints. Finnish research found that walking allows the body to get the maximum effect of insulin utilization. Walking 4 hours a week, 35 minutes a day, can make the risk of diabetes reduced by 80%. 9, reduce stress: 3 deep breaths before doing something Long-term stress can lead to increased blood sugar. Experts suggest that it is best to take 3 slow deep breaths before doing anything to reduce stress. 10, to ensure adequate sleep Research shows that lack of sleep or too much sleep can increase the risk of diabetes. Different age groups require different lengths of sleep. 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.