Build a healthy life away from the risk of diabetes
Diabetes has become one of the chronic diseases that seriously affect human health on a global scale, with its incidence rising every year. The prevention of diabetes is essential for public health. I. Healthy diet
(i) Control of total caloric intake. In order to prevent diabetes, the primary focus is on dietary caloric intake. The caloric requirements are determined according to age, sex, level of physical activity, etc. In general, over-eating is avoided and body weight increases due to excess heat are prevented. If ingestion exceeds body consumption in the long term, excess heat is converted to fat storage, which insulin resistance increases and increases the risk of diabetes.
1. Increased intake of whole grains with dietary fibres, vitamins and minerals. The whole grain retains more nutrients in the process than the refined grains. For example, beta-polymal sugar in oats slows the absorption of carbohydrates and helps stabilize blood sugar levels. Every day, the staple food can be properly matched with a percentage of the whole grain, such as wheat bread, rough rice, barley noodles, etc. 2. Vegetable fruits and vegetables are rich in vitamins, minerals and dietary fibres. Among them, dietary fibres can increase abdominal saturation and reduce intake of other high-heat foods, while reducing the rate of digestion of carbohydrates and avoiding a rapid rise in blood sugar. Deep green vegetables such as spinach, broccoli and vitamin C-rich fruit such as oranges and strawberries are good options. However, care needs to be taken to control the intake of fruit, as part of the fruit is sugary. 3. The choice of healthy fat The type of fat ingestion also affects the prevention of diabetes. Reduced intake of saturated and trans-fats, such as animal fat, oil in fried foods, etc. Increased ingestion of unsaturated fat, such as unsaturated fat in olive oil and oversaturated fat in fish oil. Unsaturated fats help to improve blood resin levels and reduce insulin resistance. 4. Controlling protein intake The appropriate protein intake is important for maintaining normal body metabolic and muscle levels. Quality protein sources include skinny meat, fish, beans, eggs and low-fat dairy products. Overdose of protein may, however, also increase the kidney burden, so it is appropriate.
II. Moderate exercise
(i) The benefits of sport. Moderation has many positive effects on the prevention of diabetes. Sport can help maintain normal blood sugar levels by increasing muscle intake and use of glucose and increasing insulin sensitivity. At the same time, sports can help to control body weight and reduce body fat levels, especially abdominal fat, which is crucial to preventing insulin resistance.
1. Aerobic motion is an effective way of preventing diabetes. It’s like going, jogging, swimming, cycling. At least 150 minutes of aerobic activity per week is recommended. Moderate intensity can be judged on the basis of personal circumstances, usually by speaking but not singing during sports, with a heart rate of 60 – 70 per cent of the maximum heart rate (220 – age). Power training should not be overlooked. It includes weight lifting, push-ups, sit-ups, etc. Power training increases muscle mass, and muscles consume energy during rest, which helps to increase basic metabolic rates. Power training can be combined with aerobics, such as 2 – 3 force trainings per week for 20 – 30 minutes each.
III. Weight control
Overweight and obesity are important risk factors for diabetes. In particular, obesity in the abdomen is closely linked to insulin resistance. As body cells become less sensitive to insulin as body weight increases, insulin does not function effectively, leading to increased blood sugar. Improved insulin sensitivity and reduced risk of diabetes through weight control
1. Set reasonable targets to determine the desired body weight range according to the individual ‘ s height, age, gender, etc. The body weight status can generally be assessed by calculating the body mass index (BMI = body weight (kg) accelerator (m)2). The normal BMI range is 18.5 – 23.9. For overweight or obese persons, a gradual reduction of weight is appropriate for a weekly reduction of 0.5 – 1kg. 2. Comprehensive measures. Weight control requires a combination of food and exercise measures. The reduction of caloric intake is accompanied by a combination of increased physical activity to achieve effective weight control.
IV. Prohibition of smoking and alcohol
Tobacco use increases the risk of diabetes. Harmful substances such as nicotine in tobacco can damage angiogenesis and influence insulin, while increasing insulin resistance. In addition, smoking is closely related to the development of diabetes-related complications such as cardiovascular disease, neurosis, etc.
(ii) The effect of alcohol overdrinking affects liver metabolism and causes blood sugar fluctuations. Prolonged alcohol consumption may also damage β-cell pancreas and affect insulin distribution. Men should not drink more than 25 g alcohol per day and women should not exceed 15 g.
V. Periodic medical examinations
(i) Blood sugar surveillance Periodic blood sugar testing is an important tool for early detection of pre-diabetes or diabetes. Indicators such as empty abdominal sugar, blood sugar for two hours after meal, and sugarized haemoglobin (HbA1c) can reflect the levels of blood sugar at different times. For groups with high risk factors such as diabetes, obese, hypertension, and lipid, blood sugar testing should be conducted on a regular basis in order to detect problems at an early stage and to intervene.
(ii) Other indicator tests should include, in addition to blood sugar tests, tests for blood pressure, blood resin, kidney function, etc. These indicators are closely related to the development of diabetes and contribute to a comprehensive assessment of health status. Diabetes prevention requires a multifaceted approach, and building a healthy lifestyle is key. The risk of diabetes can be effectively reduced through a combination of reasonable diet, moderate exercise, weight control, smoking and alcohol cessation and periodic medical examinations, which provide a solid foundation for healthy living.
Diabetes
