90% to 95% of diabetes are type 2 diabetes, and type 2 diabetes is the most closely related to lifestyle habits of almost all chronic diseases:
High-sugar, high-salt, high-fat diet, sedentary, lack of exercise these bad habits are all high risk factors for diabetes, the blood sugar in the body is experiencing ups and downs every day, insulin resistance is becoming more and more serious, islet B cells work overtime every day, excessive fatigue...
All of this may be happening silently in your body.
It has been shown that simple lifestyle modifications can be effective in preventing or delaying the onset of type 2 diabetes.
6 points to stabilize blood sugar:
A little more miscellaneous
Reduce white rice and white noodle staples
Replace half with whole grains and potato vegetables
Moderate amount of protein, plenty of vegetables
Mixed diet controls blood sugar
A little rougher
Staple foods are coarse and good, don't be thin
Choose whole wheat instead of white noodles
Choose brown rice, not polished rice
Be a little thinner
Meat can not be less, but choose lean and discard fat
Eat less skin when eating chickens, ducks and geese
Eat less fat lard and replace it with vegetable oil
Get lazy
Vegetables can be finely cut without being finely chopped
Beans can be eaten whole without boiling
Fruit can be eaten whole without juice
Potatoes whole are better than mashed potatoes
Lighten up a bit
Less oil and salt
You can add some vinegar appropriately
Be tough
Don't smoke, don't drink, and sit soon
Control weight and enhance exercise
Don't bow to genes and bad habits
Give us the little pancreas that we work hard to complain about, and reduce the burden!
This article is reviewed by experts
bibliography:
[1] Li Yongze, Teng Di, Shi Xiaoguang, Qin Guijun, Qin Yingfen, Quan Huibiao et al. Prevalence of diabetes recorded in China using 2018 diagnostic criteria from the American Diabetes Association: national cross sectional study BMJ 2020; 369 :m997
[2] Internal Medicine 9th Edition[M]. :People's Medical Publishing House, 2018. 725-744.
This article was first published by Dr. Lilac
Curator: Deanna | Executive Producer: Feidi
Illustration: Strong | Cover image source: Strong