Eat and drink wantonly, lie flat and brush the drama
It's just cool
However, it may be targeted by diabetes
Become a "candidate"!
Nearly 150 million people on the mainland are in this rank[1]
Why, exactly?
Prediabete prevalence 15.5%[1]
1 in 10 people may be at this stage
There are no typical symptoms at this time: "three more and one less":
Polyuria, polydipsia, polyphagia, weight loss
Instead, they use this to confuse you
Let your guard down and keep going
Unconsciously, it was announced that it was "normalized"
Officially become a member of the diabetes army
In the "candidate stage"
About 5% to 10% of people develop diabetes each year[1]
The chance of developing diabetes in the next 5 to 10 years is as high as 50%[2]
But fortunately
At this time, it is entirely possible to escape from the clutches of the devil
If after an intensive lifestyle
Interventions were ineffective for 6 months
Pharmacological interventions may also be considered[3]
so......
The answer is two words:
Screening!
Both indicators
Either one exceeds the normal value
Then you have to be vigilant
If you are one of the high-risk groups:
Age ≥40, inactive,
History of gestational diabetes,
history of hypertension or cardiovascular disease,
First-degree relatives of diabetic patients, etc
It is recommended to go to a regular hospital for screening as early as possible
Screened once a year
The first screening results are normal
Repeat screening at least once every 2 to 3 years[3]
If you are already in prediabetes
Every 6 months, do a package check-up:
fasting blood glucose + glucose glucose plus glycosylated hemoglobin 2 h after oral glucose tolerance[1]
Only fasting blood glucose is done, and the rate of missed diagnosis is very high
Diabetes has long been more than just looking at the elderly
Young people are also starting to be targeted
Once you have diabetes
Lifelong intervention and control are required
Otherwise, complications will come to you:
Diabetic Foot Disease
Retinopathy leads to blindness
Diabetic nephropathy, neuropathy
Multifunctional failure, myocardial infarction, stroke is moderate
……
Prolonged hyperglycemia
A small wound can be fatal
There is no "regret medicine" in life, it is necessary to use a good "preventive shot"
Delicious
Various food intake recommendations:
1. Whole grain foods are beneficial to reduce the risk of type 2 diabetes
It can be millet, corn, whole wheat flour and so on.
Adults consume 48 to 80 grams per day.
People at high risk of diabetes consume 85 to 270 grams per day [4].
2. Vegetables and fruits should be eaten, and fruit juice cannot replace fruits
Eat more green vegetables, such as spinach and rapeseed.
The daily intake of 200 to 350 grams of fresh fruit is conducive to reducing obesity and overweight.
3. Sugary drinks, if you can drink them, you will not drink them
Drinking an additional (250 ml) sugary drink per day increases the incidence of type 2 diabetes by 18% [5].
4. Although the meat is delicious, it must be appropriate
Livestock and poultry are recommended to consume 40 to 75 grams of meat per day, especially livestock meat (meat and offal of pigs, sheep, cattle, etc.) should not be excessive [4].
White meat (e.g. fish, chicken) can be used instead of livestock meat.
5. Less oil and less salt, keep in mind
It is recommended that the daily salt intake should not exceed 6 grams.
Reduce the amount of cooking oil and animal fat, and consume 25 to 30 grams of cooking oil per day [4].
Eat less fried foods, cakes, processed meat products, etc.
6. Not overeating
Overweight, obese people reduce their daily caloric intake by at least 400 to 500 kcal [3].
Eat regularly and quantitatively, one or two bites less per meal.
Lifestyle habits
1. 30 minutes of moderate-intensity exercise per day[1]
Running, swimming, cycling, aerobics, tai chi, table tennis, badminton, choose the one you like to stick to.
2. Every 1 hour of work, get up and move around
3. Quit smoking and limit alcohol, stop loss in time, practice in the individual
Adult men and women drink no more than 25 grams (750 ml of ≈ beer) and 15 grams (450 ml of ≈ beer) per day.[4]
corpulent
The wallet can be drummed, the body cannot be round
The following 2 indicators are red flags[6]
Excessive fat content
Increased demand for insulin, overload work
Let the metabolism start to go wrong, and the blood sugar will soar
Evolves into diabetes
Work hard and love yourself
Let the BMI reach or approach 24!
Lack of exercise
"Lying down" has become the standard action outside of work
Glucose, on the other hand, provides energy fuel for the human body
When there is nowhere to be consumed, the buildup begins
You at this point
He didn't keep his mouth shut, and he didn't open his legs
It is converted into fat
More and more fat interferes with blood sugar metabolism
Insulin couldn't stand it anymore
Blood sugar begins to rise
Eventually develops diabetes
Time is a one-way line
The road traveled can never be turned back
Guarding health starts with every moment of the moment
Let the foreseeable hazards come later
A little more sunshine on the road of life
Like, watch, share
Brother Want you to love people and people who love you
All the time
Contributing Author: Pan Yongyuan
Chief Physician, Department of Endocrinology, Xuanwu Hospital, Capital Medical University
bibliography
[1] Endocrinology Branch of Chinese Medical Association, Diabetes Branch of Chinese Medical Association, etc. Expert consensus on prediabete intervention in adults in China[J]. Chinese Journal of Endocrinology and Metabolism,2020,36(05): 371-380.
[2] National Institute Of Diabetes And Digestive And Kidney Diseases.WhatisDiabetes? [EB/OL].2016,12.https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes#.
Diabetes Branch of Chinese Medical Association. Chinese Guidelines for the Prevention and Treatment of Type 2 Diabetes (2020 Edition)[J].Chinese Journal of Diabetes,2021,4,13.
[4] Chinese Nutrition Society, ed., ed. , v. Dietary Guidelines for Chinese Residents (2016)[M].People's Medical Publishing House, 2016.
Chinese Nutrition Society, ed. , v. Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)[M].People's Medical Publishing House, 2021.
Chi Jiamin. Practical Diabetes (4th Edition)[M].People's Medical Publishing House.2019,9.
Designer: Black Cat
Editors: Guo Qian, Zhang Jie, Zhang Liang
Typesetting: Han Ningning | Proofreader: Wu Yihe
Operations: Li Yongmin | Coordinator: Wu Wei