Tips for preventing diabetes
1. Eating proper amount of fish, poultry, eggs and lean meat can prevent diabetes.
A rule can be summarized from this ranking: people who eat four legs (pigs, cows, sheep, etc.). It is better to eat two-legged (chickens, ducks and other poultry), and it is better to eat two-legged (fish) than not to eat legs. These foods are rich in high-quality protein. The study found that it is very important to pay attention to the intake of protein in order to control blood sugar.
2. Less oil and salt can prevent diabetes.
China people have two main problems in eating oil. First, the intake exceeds the standard. The daily oil intake of each person is more than 50 grams, which is much higher than the recommended value of 25~30 grams, and it is easy to cause problems such as hyperlipidemia and fatty liver. Second, the choice of oil type is incorrect. It is suggested that tea seed oil, olive oil, linseed oil and perilla oil should be used alternately. China people's salt intake is almost twice the recommended value. Each person's daily salt intake should be controlled within 6 grams, which is equivalent to a beer bottle cap.
Ensuring good sleep can prevent diabetes.
People who often sleep less than 6 hours have twice the risk of developing diabetes. Claire, an associate professor at Yale University? Yaki said: "If you sleep too little, the nervous system will be in a state of tension, affecting hormones that regulate blood sugar." Therefore, in addition to trying not to stay up late, we should also pay attention not to drink coffee or tea before going to bed and avoid watching TV for a long time.
Exercise and fitness methods suitable for diabetic patients
1, walking is suitable for people with diabetes.
Walking is easy, as long as you have a pair of suitable sports shoes, you can take a walk anytime and anywhere. If you haven't participated in exercise before, you can take a walk from 10 every day? 15 minutes, and then gradually increase to 30? 45 minutes. Or put on a pedometer and try to achieve the goal of walking 1000 steps every day.
Doing housework is suitable for diabetics to exercise.
Some people don't like sports. In fact, doing housework is also a good exercise, which helps to burn calories and lower blood sugar. Planting flowers and vegetables, cleaning rooms, washing cars, walking dogs and playing with children are all good.
3. Tai Ji Chuan is suitable for diabetics.
Practicing Tai Ji Chuan helps to relieve stress, improve balance and improve physical flexibility. Tai Chi practice by sugar friends also helps to lower blood sugar levels. Recently, a new study published in the Journal of Alternative and Complementary Medicine found that sugar friends can significantly lower their blood sugar levels and improve their quality of life by attending Tai Ji Chuan training courses twice a week, totaling 1 hour and practicing at home for 20 minutes three times a week.
4. Exercise balance is suitable for diabetics.
Balance ability will gradually decline with age, sugar friends' feet usually feel more dull, so balance ability will be greatly affected, and patients with diabetic neuropathy are more likely to walking posture. Balance ability training is helpful to solve these problems. Experts suggest that you choose a place close to tables and chairs, step on the ground with one foot, and be "golden rooster independent". After you can stand on one foot, practice "closing your eyes and being independent", and your feet can take turns to practice.
Dietary precautions for diabetic patients
1, adjustment of meal number
When gastroparesis occurs, it is better to eat less and eat more meals. Three meals a day are divided into 6-7 small meals, which are eaten in the morning, noon, afternoon and before going to bed, and snacks are arranged 2-3 times between meals to reduce postprandial hyperglycemia and avoid pre-prandial hunger.
2. Adjustment of food situation
In gastroparesis, the emptying disorder of solid food is more obvious than that of liquid food. Therefore, it is best to homogenize solid food, or eat more liquid food, or even rely entirely on liquid food when necessary, which is helpful to improve gastrointestinal symptoms and control blood sugar.
3, the diet should be rich and varied.
Give priority to cereals, match the thickness, eat more vegetables, fruits and potatoes, eat milk, soybeans and their products every day, often eat appropriate amounts of fish, poultry, eggs and lean meat, reduce the consumption of edible oil, and be light and less salt. Eat more, exercise every day, maintain a healthy weight, reasonably distribute three meals, and properly snack. Drink plenty of water every day, choose drinks reasonably, such as limiting drinking and eating fresh and hygienic food.
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