1, need to pay attention to the control of total energy
Type 2 diabetes are mostly suffering from overweight or obesity, the intake of energy should be slightly lower than normal, so that it is gradually restored to the normal weight range, and at the same time with the appropriate amount of exercise, through the exercise to reduce visceral fat, to improve the metabolism of sugar and fat.
2, need to pay attention to coarse and fine to match
Diabetic patients also need energy, can not do without sugar, but in the choice of staple food, try to choose a lower glycemic response to the staple food, eat less fine, white, fine, soft staple food, to avoid sweets and sweet drinks, in order to reduce the dramatic fluctuations in blood sugar. Staple food to reduce refined rice and white flour, add coarse grains food, such as black rice, buckwheat, oats and green beans, red beans and some other beans.
3, need to supply adequate protein
Diabetics and healthy people are comparable to ensure that adequate protein intake per day, accounting for 10% to 20% of the total energy ratio, the food is appropriate to choose low-fat varieties, such as fish, low-fat dairy, poultry, etc., daily consumption of half of an egg to one egg to free-range eggs is good. But if kidney function has been impaired, the quantity and quality of protein should be controlled.
4, need to pay attention to eat more vegetables
It is recommended that diabetic patients should eat to a pound of vegetables every day, vegetables can provide sufficient dietary fiber and vitamins and minerals. Dietary fiber can increase the volume of food, reduce energy density, reduce the rate of increase in blood glucose, improve glucose tolerance. It also replenishes the vitamins and minerals that diabetics lose through urination.
5, fruit, nuts to limited
Diabetic patients can usually eat less fruit and nuts, but be sure to control the amount of nuts are rich in fats, and some beneficial ingredients, but it is easy to cause excessive oil. As for fruits, choose fruits with a lower glycemic index to eat, such as apples, pears. Peach, cherry, grapefruit, etc.. Kiwi, bananas, pineapple, grapes a little higher glycemic index, use try to choose fresh fruit.
6, how to prevent diabetes
1, ensure a good night's sleep
Often less than six hours of sleep, the risk of diabetes doubled. "If you get too little sleep, your nervous system will be under stress, affecting the hormones that regulate blood sugar." Therefore, in addition to trying not to stay up too late, you should also be careful not to drink coffee or tea before going to bed, and avoid watching TV for a long time.
2, hurry to reduce some fat
Experts said, obviously overweight people lose weight 5%, even if not exercise, the chances of developing diabetes will be reduced by 70%. In other words, if you weigh 80 kilograms, you need to lose at least 4 kilograms.
3, drink a spoonful of vinegar before meals
Type 2 diabetes or insulin-resistant people drink about 2 tablespoons of vinegar before meals and then eat, blood glucose levels dropped significantly. Acetic acid can inactivate some starch digestive enzymes, slowing down the digestion of carbohydrates.
4, eat less fast food and red meat
The University of Minnesota followed up with 3,000 volunteers aged 18-30 for 15 years. The results found that people who ate fast food more than twice a week had a 29 percent higher risk of developing type 2 diabetes than those who ate fast food less than once a week and ate red meat at least five times a week, compared with less than once a week. The risk was even higher for those who ate processed meats such as bacon and hot dogs.
5, a moment of relaxation every day
Stressful work and life can put people in a state of stress. "In a state of stress, a person's body goes into battle mode, with blood sugar levels elevated and ready for action." Therefore, you must learn to relax yourself, such as get up and do a moment of yoga or meditation, take a walk, listen to soft music, and remember to do anything before taking three deep breaths.