What habits are in daily life
Does it increase the risk of diabetes?
If you don't have diabetes, you don't need blood sugar control?
You must know this knowledge!
01
Don't ignore it!
The presence of these symptoms is a sign of diabetes
in everyday life
What are the symptoms that are signals from diabetes?
If you have symptoms of "three more and one less".
(Eat more, drink more, urinate more, lose weight)
It is necessary to pay attention to whether you have diabetes
What are the criteria for diagnosing diabetes in medicine?
Doctor's introduction
In fasting blood glucose, random blood glucose, glycosylated hemoglobin
As long as there is one data above the normal range
Diabetes is diagnosed
So, if you don't have diabetes, you don't need to control your blood sugar?
Doctor's introduction
In China, about 30% of adults
In a state of abnormal blood glucose
Don't take it lightly if you have abnormal blood sugar!
Because abnormal blood sugar is a "reserve army" for diabetes
People with prediabetes can be broadly divided into three categories
That is, people with impaired fasting blood glucose and random impaired blood glucose
and people who are both impaired
Prediabetes develops into diabetes for about 3~10 years
If you don't intervene in time
About 93% of the population will develop diabetes
It has a great impact on health and must be taken seriously
02
How to properly "control blood sugar"? 4 misunderstandings to avoid
Myth 1
血糖高，主食吃得越少越好吗？
Not really!
Too little intake of staple foods is not conducive to blood sugar control
Diabetics should ensure carbohydrate calories
占全天总热量的50%~60%
Also pay attention to the thickness and thickness of the staple food
This is more helpful for stabilizing blood sugar
Diabetics can choose whole grains such as corn, brown rice, and whole wheat flour as staple foods, but try not to choose sweet potatoes and potatoes, which have a greater impact on blood sugar after they are cooked.
It is also important for diabetics to choose the right way to cook. For example, corn is broken and made into corn porridge, which is more conducive to absorption, but not conducive to blood sugar control, so diabetic patients should try to drink less porridge.
Myth 2
If your blood sugar is high, you can't eat meat?
Not really!
A diet that goes well with meat and vegetables
It is more helpful for diabetic patients to control blood sugar
If blood sugar is controlled
Meals can be made in the following order:
Start with a soup, such as a vegetable soup
Then eat vegetables that are salad or sautéed
Then eat meat or fish
Eat the staple food at the end
Eat fruit between meals
Myth 3
High blood sugar and can't eat fruit?
Not really!
Diabetic patients with good blood sugar control
Fruits can be eaten in moderation
Dietary fiber, minerals and vitamins in fruits
It helps to regulate intestinal flora and promote glucose and lipid metabolism
However, it is necessary to pay attention to the sugar content and glycemic index of fruits
Timing and intake of eating
It is recommended to choose between meals and eat only one fruit a day, with an intake of about 200 grams, about 1 medium-sized apple. If you want to eat oranges and pears, you can eat them again on the second or third day.
Watermelon, longan, lychee, hawthorn, ripe banana, jackfruit and other fruits, diabetics should try to eat as little as possible.
High-sugar fruit products such as canned food, dried fruits, and fruit juices are also not recommended for diabetics.
Myth 4
Can you get diabetes if you eat too much sugar?
Not really!
Many people have a sweet tooth
However, the amount of exercise is large and the fat intake is low
Life is also more regular
Therefore, there is no problem with blood sugar
But if you don't like to exercise, your life is irregular
Accompanied by obesity
Have a family with high-risk factors such as a genetic history of diabetes
Plus I love sugar
You can get diabetes
03
Exercise is also key to blood sugar control
Mode of exercise
For diabetics, aerobic exercise is more recommended, such as running, square dancing, swimming, etc.
Exercise time
1 hour after a meal is a more suitable time for exercise. It's okay to exercise before eating, but don't exercise right away after a full meal. It is recommended to exercise for more than 30 minutes each time, and it is better if you can continue it for a longer time.
Frequency of exercise
Exercise more than 5 days a week, about 150 minutes a week.
Scientific sugar control keeps this mantra in mind
How to control sugar scientifically?
prison 记 "500111口诀"
"5": Exercise 5 times a week, more than 30 minutes each time
"0": Do not eat after dinner
"0": Do not drink sweet drinks
"1": Eat out only once a week
"1": Eat 1 pound of vegetables every day
"1": Obese people lose at least 1 tael of staple foods a day
Source: CCTV 1 Editor-in-charge: Li Jiaxin