Diabetes is a chronic metabolic disorder. It is generally believed that diabetes is due to the interaction of genetics, environment, chemical toxins, and microorganisms, which cause insufficient insulin secretion by the pancreas in the body, or resistance to insulin in the body. The ability to utilize sugars is reduced or even completely unavailable, resulting in high blood sugar, sugar in the urine, and abnormal protein and fat metabolism.
In recent years, the number of people with diabetes in the world has been increasing rapidly, and the number of deaths increased by 10% compared with the previous year. Therefore, how to prevent the occurrence of diabetes has become an urgent matter. How to prevent diabetes?
The suggested method is as follows:
1. The importance of a balanced diet:
A balanced and healthy diet is the cornerstone of preventing diabetes and controlling blood sugar in diabetics. In fact, a balanced diet helps maintain an ideal weight and prevent the occurrence of chronic diseases. In addition, patients with diabetes who do not pay attention to control their diet can easily lead to acute or chronic complications and worsen the condition. Acute complications include hypoglycemia and hyperglycemia, and chronic complications include diseases such as eyes, kidneys, nerves, and cardiovascular diseases. Therefore, the importance of a balanced diet can be seen in general. The way to eat a balanced diet is:
1). The diet for the prevention of diabetes is based on a normal diet, that is, a balanced diet that includes six types of food (a. Milk b. Meat, fish, beans, and eggs. c. Starchy roots d. Vegetables e. Fruits f. Grease category.)
2). Five-grain starch roots and stems are mainly grains, such as oats, brown rice, etc. to increase the intake of dietary fiber. Vegetables are rich in dietary fiber, which can delay the increase in blood sugar.
3). Diabetes prevention diet is a balanced and healthy diet. Therefore, avoid eating processed products and preserved foods. The cooking method should be less oil and salt, and cooking methods with less oil such as hot water and cold salad should be used as the main cooking methods. If the blood cholesterol is too high, the egg yolk should be no more than two to three per week.
4). Vegetable oils (such as soybean oil, peanut oil, olive oil, canola oil, etc.) should be used for cooking, because vegetable oils are rich in unsaturated fatty acids, which are higher than animal oils rich in saturated fatty acids (such as lard, Butter, fat oil, butter) are less likely to cause cardiovascular disease. In particular, olive oil and peanut oil with higher monounsaturated fatty acids can be used to reduce blood fat. It is recommended that the ratio of polyunsaturated fatty acids, monounsaturated fatty acids and saturated fatty acids should be 1:1:1.
5). The latest research report pointed out that the intake of mineral magnesium is inversely related to the risk of diabetes. Therefore, more intake of unrefined whole grains, fruit kernels, dark green leaf vegetables can help increase the intake of mineral magnesium, which can reduce the risk of diabetes.
6). Fruits are rich in sugar, so they should be consumed together with pomace to increase fiber intake. Those who are addicted to sweets can choose sweeteners, such as aspartame and saccharin, instead of sugar for flavoring to satisfy their appetite.
7). Drink plenty of boiled water and consume about six to eight glasses (1600～1800 C.C) of water every day. Plain boiled water is the healthiest and most economical source of water for the human body, so you should develop the habit of taking in plain boiled water. Commercial beverages often contain high sugar content, and regular drinking is not conducive to the control of ideal body weight and blood fat.
8). Learn to read the nutritional content of food, pay attention to the amount of food and calories, and avoid excessive heat intake. Do a good job of weight control.
2. Maintain ideal weight:
Weight is closely related to health. Excessive weight can easily cause chronic diseases such as diabetes, high blood pressure and cardiovascular disease; underweight can reduce resistance and be prone to infections. Therefore, maintaining an ideal weight is the basis for maintaining good health.
3. There are many benefits of exercise:
Exercise can improve insulin sensitivity, increase calorie consumption, and promote the metabolism of carbohydrates and fat, and avoid the accumulation of body fat. Therefore, regular long-term exercise can help control blood sugar and reduce the occurrence of various diabetes complications. Diabetics and ordinary people get the same benefits from exercise, such as weight control and fitness. The matters needing attention during exercise are as follows:
1). Choose the sport that suits you and your favorite.
2). Exercise should be done step by step to avoid sports injuries.
3). Warm-up exercises must be done before and after exercise.
4). Exercises should be diversified so that the muscles of the whole body can be used.
5). The intensity of exercise should not be too high, and it is necessary to increase the frequency of rest and drink more water.
6). You can refer to the 333 law of motion:
Exercise 3 times a week
The duration of each exercise should exceed 30 minutes of moderate-intensity exercise.
The heart rate must be at least 130 beats per minute, blushing and heartbeat.
4. Regular health check:
To take care of your own health, you should start with regular health check-ups, understand your physical condition, and follow the guidance of medical staff to eliminate risk factors for disease, prevent the formation of diseases, and ensure your own health is more secure. Especially the high-risk groups who are prone to diabetes need regular health checkups! Which groups are at high risk for diabetes?
1). Have a family history of diabetes: The family members of diabetic people are more than 5 times more likely to develop diabetes than the average person.
2). Middle-aged people over 40: After the age of 40, about 10 out of 100 people will develop diabetes. Middle-aged and elderly people should pay special attention.
3). Obese people: About 60% of the first-onset cases of diabetes are obese people.
4). People with a history of chronic diseases: Those with chronic diseases such as high blood pressure, high cholesterol, and high uric acid are prone to diabetes.
5). Workers under long-term stress: Stress prevents the body from effectively using insulin.
5. Engage in more social activities:
Maintaining a happy mood and regular life, is the only way to prevent aging. Spend some time with family or friends to relax, not only to reduce stress, but also to reduce the incidence of chronic diseases.
In recent years, the improvement of national living standards, and the result of overnutrition have resulted in an increasing trend of diabetic patients. In addition, there are many diseases, such as high blood pressure, heart disease, vascular sclerosis, etc., which are closely related to diet. In fact, the way to prevent diabetes is not difficult at all. To master a healthy new life, I believe you and I can do it!