Diabetes is a group of metabolic disorders such as carbohydrate, fat and protein caused by insulin secretion or function defects, and long-term hyperglycemia is the main manifestation of the syndrome. Long-term hyperglycemia in diabetes will cause long-term damage, dysfunction and even failure of various organs, especially eyes, kidneys, nerves, heart and blood vessels.
1. Epidemiology
At present, the prevalence of diabetes among adults ≥ 18 years of age in my country is 9.7. This means that there is 1 ''sugar friend'' in every 10 adults in the country; and it is worth noting that there is 1 ''quasi sugar friend'' in every 2 adults in the country.
------''Survey on Nutrition and Health Status of Chinese Residents''
2. Dietary recommendations
1. Pay attention to a balanced diet, it is not recommended to avoid eat staple food completely, staple food accounted for a quarter of each meal, meat accounted for a quarter, vegetables accounted for half, is more appropriate.
2. Properly control total calorie intake, especially in overweight and obese people.
3. Eat less and more meals, eat 3-6 meals a day, each meal seven full, eat vegetables first, then eat rice, help to maintain the stability of blood sugar level.
4. Reduce the proportion of white rice and flour staple food, coarse grain, beans, potatoes should account for half of the staple food.
5. Eat more fresh vegetables, at least a catty every day, green leafy vegetables should account for half.
6. Limit high fat and high cholesterol food, eat less or do not eat fried food, fat, animal oil, animal viscera, roe, crab roe, etc.
7. Drink 300 grams of milk or a comparable amount of dairy products every day. It is best to choose pure milk or low-sugar, sugar-free yogurt.
8. Keep a few snacks in your bag that can quickly raise blood sugar, such as sugar, chocolate or cookies, to prevent hypoglycemia.
3. How to eat fruits for diabetic friends
Can diabetic friend eat fruit? The answer is yes. As long as we master the timing, time, quantity and type of eating fruit, we can make fruit provide indispensable nutrients for the human body, help stabilize blood sugar, prevent complications and improve the quality of life.
1. Which fruits can be eaten (low glycemic index GI category)
GI<40 include: apples, pears, peaches, cherries, grapefruits. (Quality source)
40<GI<55 include: bananas, oranges, grapes, and kiwis. (Can be eaten)
GI ≥55 include: pineapple, watermelon, mango, papaya, and grapes. (Choose carefully)
2. How much can you eat every day
You can eat 2~3 taels of fruits with low sugar content and low glycemic index every day. If the daily intake reaches 4 to 5 taels, it should be deducted from the staple food of the day.
3. When to eat fruit
It is usually arranged between meals, usually around 9 o'clock in the morning, around 3 o'clock in the afternoon, and about 1 hour before going to bed.
4. Exercise recommendations
The American Diabetes Association <Diagnosis and Treatment Standards for Diabetes (2007)> recommends that people with diabetes should perform at least 150 minutes of moderate-intensity aerobic exercise per week (50%-70% of maximum heart rate) and/or at least 90 minutes of high-intensity aerobic exercise per week Exercise (70% of maximum heart rate) to improve blood sugar control, help maintain weight and reduce the risk of cardiovascular disease.
Notice:
1. Exercise under the guidance of a doctor and avoid strenuous exercise.
2. Exercise should follow the principle of gradual progress and pay close attention to changes in blood sugar. If blood sugar is too low, exercise should be stopped immediately.
5. Prevention of hypoglycemia
Causes of hypoglycemia: Insufficient dietary intake, increased physical activity, and adjustments to medications and insulin therapy may all lead to hypoglycemia.
Treatment of hypoglycemia: immediately take 15~20g glucose or eat foods containing carbohydrates; add 25g steamed bread or bread or 1 piece of fruit for the heavier; very few cases of severe hypoglycemia (needing help from others and unable to eat by yourself) should Urgent injection of glucagon. The treatment should take effect within 10-20 minutes, and blood glucose should be measured again within 60 minutes to see if supplementary treatment is needed.
6. Nutrient supplements:
1、Nattokinase
For patients with diabetes, regulating and stabilizing blood glucose is the top priority within the ideal range, because diabetes does not immediately threaten life, but the complications of diabetes are more critical to health, such as diabetic foot, kidney failure, blindness, and vascular circulation problems around the body. Nattokinase, a natural thrombolytic nutrient of high quality, helps to maintain blood vessel circulation, prevent and delay the occurrence of diabetes complications.
2. Chia seeds
Known as super food, it is rich in dietary fiber, protein and high-quality fatty acid, which can make people feel full whether it is added to the meal or drunk (or eaten) as an extra meal. It can help reduce the normal GI value and play a good auxiliary role in controlling the stability of blood sugar after the meal.
3. Lecithin
Lecithin is a natural emulsifier, which is beneficial to the smooth metabolism of human fat and reduces the pressure of the liver to metabolize fat. At the same time, it emulsifies and metabolizes human junk toxins, reduces the pressure on the bile ducts, and is beneficial to the metabolism and ablation of stones. Nutra-Life Lecithin is a pure lecithin extracted from soybeans, which helps the body metabolize fat and supports the health of the liver and digestive system. Lecithin is a fat-based nutrient that can also maintain healthy cholesterol levels. Each tablet contains 1200mg of high-grade lecithin.
7. Glycosylated hemoglobin detection
Glycated hemoglobin indicators are tested regularly. Glycated hemoglobin can reflect blood glucose levels in 80~120 days and is an indicator of relatively stable blood glucose control. It is recommended that people with higher risk of hyperglycemia or diabetes should be tested every 3 months.
Singapore
