Now that the incidence of diabetes is getting higher and higher, it also shows a phenomenon of younger age. Diabetes prevention is a concern for people of every age group. What are the eating habits of preventing diabetes? The following small series will tell you about the relevant dietary habits to prevent diabetes. Welcome to read it.
Diabetes prevention diet
1, light diet
Many people's tastes are relatively heavy. Experts suggest that everyone's daily diet is best kept light, and try to achieve a low-salt diet. Therefore, when cooking, it should be less salt, generally no more than 6 grams a day, do not eat pickled food. Eating too much salt can not only cause blood volume increase and increase blood pressure, increase kidney, fundus and heart burden, promote or aggravate vascular complications, but also activate and promote the activity of glucolytic enzymes in the small intestine, so that the absorption of sugar faster Causes postprandial blood sugar to rise. Should choose less oil and salt, light food, cooking dishes, use steamed, boiled, chilled, braised, stewed, braised and other methods.
2, eat less sweet food
In daily life, we must pay attention to the intake of sweet foods, especially when it comes to preventing diabetes. Then diet for low sugar and low glycemic index. Do not eat pure sugar - sugar, brown sugar, rock sugar, maltose (sugar candy, syrup), honey, glucose and its products, dry fresh fruit and other high glycemic index sweets. All of these are monosaccharides, disaccharides, and diabetics will have a rapid increase in blood sugar after eating. In addition, there are foods that are not sweet but can often cause postprandial blood glucose levels to rise significantly, such as potatoes (especially fried potatoes), yam heads, hawthorns (sweet potatoes, sweet potatoes), medlars, etc., under these soil layers. Edible root foods should be noted, with the exception of onions.
3, do not sprinkle all seasoning on food
Some people plan to save time, put sauces, sauces, etc. directly on the food to eat, so easy to eat more sugar, salt, unhealthy blood sugar. Seasoning should be divided into small dishes.
4, eat less fast food and red meat
Studies have found that people who eat fast food more than twice a week have a weight gain of 4.5 kg compared with those who eat fast food less than once a week; those who eat at least 5 times a week are less likely than those who eat less than once a week. The risk of type 2 diabetes is 29% higher. People who eat meat, such as bacon and hot dogs, are at higher risk.
5, eat to concentrate
The phenomenon of eating two hearts and minds is not uncommon. Many people like to watch TV or play mobile phones while eating. The disadvantage of this is that the number of chewing is reduced, the speed of eating is increased, and it is easy to eat too much, which is not conducive to digestion and absorption. It is recommended to concentrate on eating, chewing more to promote the secretion of saliva to help digestion, while eating more vegetables rich in dietary fiber, can help lower blood sugar.
6, dinner time should be fixed
Many people are busy with work during the day and can't attend to dinner at a normal meal. They hurry up and eat at night. Eating a lot of food in a short period of time can lead to a sudden increase in blood sugar, which will affect insulin secretion in the pancreas. The function. It is recommended to take time out to eat dinner at meals and not to eat within 3 hours before bedtime so as not to affect digestion.
Foods that prevent diabetes effectively
1, green leafy vegetables
Green vegetables are rich in magnesium and can help fight diabetes. Eating the right amount of spinach, kale, broccoli and romaine lettuce every day can help reduce the risk of diabetes by 14%.
2, yogurt
Rich calcium in dairy products can help increase insulin levels. Probiotics in yogurt can also help control blood sugar levels. It should be noted that yogurt should have a sugar content below 10%.
3, walnuts
A US study of 140,000 women showed that people who consumed 28 grams of walnuts every two weeks for eight weeks had a 24% lower risk of developing type 2 diabetes than those who never had walnuts.
4, whole grain food
Studies have shown that eating appropriate amount of whole grain foods three times a day, such as whole wheat bread, cereals, glutinous rice, pasta, etc., can effectively reduce the risk of diabetes.
5, coffee
Experts believe that the phytochemicals in coffee rather than caffeine can help. A large study in the United States in 2006 found that drinking a few cups of coffee a day can also prevent diabetes.
6, wine
Studies have shown that drinking too much alcohol or not drinking alcohol a day can increase the risk of diabetes. A moderate amount of alcohol helps prevent diabetes.
Need to guard against diabetes
1. People over 40 years of age
People over the age of 40 have an increased risk of developing diabetes. At this age, urine glucose, glucose tolerance, blood sugar, blood lipids, and blood pressure should be checked every year. This is important for the early detection of diabetes.
2. People with a family history of diabetes
If you have diabetes in your parents, children, or siblings, you have a family history of diabetes. One-third of offspring of type 2 diabetes will have diabetes or impaired glucose tolerance; parents will have type 2 diabetes, and it is estimated that at 60 years of age, the incidence of diabetes will be about 50%, and 12% will have impaired glucose tolerance. The genetic predisposition to maternal diabetes is higher than that of fathers; for children born to parents with diabetes, the age of onset of diabetes is earlier than the children born to parents without diabetes.
3, obese people
The risk of type 2 diabetes is positively related to obesity. The longer the disease course, the heavier the degree of obesity, the higher the risk of diabetes, especially abdominal obesity (men's waist circumference ≥ 90 cm, women's waist circumference ≥ 85 cm). Type 2 diabetes is more dangerous.
4, lack of physical activity or people with high calorie eating habits
Inadequate dietary and physical activity due to high calorie intake and structural irrationality can easily lead to obesity, decrease insulin sensitivity, and promote the development of diabetes.
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