I am type 2 diabetic and a hunter.
I like to wander around the world and keep catching my prey.
"It was so sleepy
Went to bed at two o'clock yesterday
Slept at one o'clock the day before yesterday."
Diabetes: Discovering the first goal, people who sleep less I love so much!
Many people don't know that sleep is related to me.
From the 1980s to the present, scientists around the world have done a lot of research and finally found that sleep and my appearance are a "U-shaped" relationship.
That is, like the "U-shaped pool" of the Winter Olympics, first downhill, then uphill [1-2].
(Source: CCTV Olympic Channel screenshot)
Simply put:
Sleeping too little is easy for me to catch, such as those who often stay up late;
Sleeping too much is also easy for me to catch, such as those who sleep on Saturdays and Sundays and sleep for a day.
Why is that?
Scientific research generally believes that this is related to insulin sensitivity, sleeping too much or too little will affect the biological clock, the biological clock is chaotic, insulin sensitivity will come down [3].
The magic weapon to fight diabetes:
Adults are best asleep at 10 to 11 a.m. every night and get up after 7 to 9 hours of sleep [4-5].
"I'm so unmoving
There is a lift and never take the stairs
Being able to sit is never standing
Sit and type on the keyboard during the day
Lying down at night to chase the drama"
Diabetes: I also found a person who is easy to attack, sedentary and inactive are my favorite points.
Martial arts movies often say that static braking, but as soon as humans are quiet, I can take advantage of it.
Whether it is sitting code words, code codes, or brushing dramas and playing games, it belongs to meditation.
(Source: soogif)
Studies have found that sitting still for more than 3 hours a day increases the risk of encountering me by 45% to 89% [6].
Inactivity is also a similar result, long-term inactivity, the body's insulin sensitivity will be reduced, and other people are more likely to gain weight. Under the dual effect, people's chances of meeting me naturally increase greatly.
Friendly reminder: If I don't move all day, even if I go to the gym and exercise after work, the chance of meeting me will be higher than that of normal people [7].
Anti-diabetic magic weapons[8]:
1. Engage in moderate-intensity physical activity for at least 5 days per week, accumulating more than 150 minutes;
Medium intensity refers to activities that require force but can still speak easily when exercising, such as walking fast, dancing, leisure swimming, playing tennis, golf, cleaning windows, mopping the floor, hand washing large clothes, etc.
2. Insist on moving every day, and the total amount of activity per day is at least equivalent to 6,000 steps.
3. Reduce sedentary time by getting up and moving every hour [8].
(Source: soogif)
"I have no meat and no joy
I like croquettes, roast duck, pork belly...
Favorite to eat late night snacks
After eating, you can sleep until dawn
It's a great blessing in life."
Diabetes: Restaurants have always been an important battleground for me, and sure enough, I found the target group.
I love to pester. This type of person has six characteristics [9].
1. Go out to pick up a meal when you have nothing to do, especially love to eat supper, go to sleep after eating, most of them are fat.
2. No meat is not happy, every meal must have meat, the more oil the better.
3. Do not like to eat vegetables and fruits.
4. Prefer heavy dishes.
5. Eat fast thief fast.
6. Staple food never eat coarse grains, every meal is refined white rice noodles.
(Source: soogif)
The magic weapon to fight diabetes:
A balanced diet, of course,[8] is a balanced diet.
1. Average intake of more than 12 kinds of food per day, more than 25 kinds of food per week.
2. Eat 250 to 400 grams of grain and potato foods every day, including 50 to 150 grams of whole grains and miscellaneous beans, and 50 to 100 grams of potatoes.
3. There are vegetables in the meal, and the daily intake of 300 to 500 grams of vegetables is guaranteed, and dark vegetables should account for 1/2.
4. Eat fruit every day, ensure the intake of 200 ~ 350 grams of fresh fruit per day, juice can not replace fresh fruit.
5. Eat a variety of dairy products, equivalent to 300 grams of liquid milk per day.
I continued to wander and wandered and found a family.
This grandpa diabetes, dad diabetes, I know this 8-year-old child will be more likely to be entangled with me in the future.
You know, I have a clear genetic predisposition and familial cluster.
(Source: soogif)
Not only dads and grandfathers, but I like diabetes if any of my parents, children, siblings, aunts, uncles, cousins, especially those who have several diabetics in the family.
Such a family, if you want to avoid me, really have to start with the child. The first few points must be remembered.
Finally, I still want to say that although I am terrible, there are still many ways to prevent it, and the magic weapon has been told to you before. I wish you all the best of luck!
Review expert: Guo Qiyu
Chinese Chief Physician and Professor of the Department of Endocrinology, Sixth Medical Center, General Hospital of the Chinese People's Liberation Army
bibliography
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Author: Zhao Yanan | Editors: Zhao Yanan, Wang Fengling
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei