What to eat to prevent diabetes.

Should reduce eating meat, enhance fish, week 2-3 times; the meat then choose no lard, poultry, then remove the skin because the skin has many cholesterol ... is some note in order to reduce the risk of diabetes.

Diabetes is a metabolic disorder caused sugar powder that chronic hyperglycemia, a result of a deficiency or reduced insulin or a combination of both. Type 1 diabetes, which usually occurs in children, young people account for only 5-10% rate, related to autoimmune factors causing destruction of the pancreas causes virtually does not produce enough insulin. Type 2 occurs mostly in adults, or 90-95%, related to the age factor, obesity, sedentary, genetics.

Disease consequences of leaving very heavily, cardiovascular complications, stroke, kidney failure, gangrene limbs ... Thus, the role of backup is very important, especially in maintaining a healthy diet. In that, the meal should balance the 4 food groups (sugar, starch, protein, vitamins and minerals); coordinate many foods.

During the meal should also eat a lot of vegetables spices are rich in vitamins, minerals and other elements of oxygen.

Specifically:

-Eat more vegetables, fruits or frequent use their nuts beans, Sesame, peanuts. Eat less fruits have high sugar levels.

-Should enhance food fresh and cooked dishes, eat more vegetables, fruit, make sure to eat at least 400 grams per person per day.

-Warning do not eat salt, should not eat more than 5 g/person/day. Limiting salt and spices contain more salt to food when cooking, limit the food dots in salt and spices contain more salt.

-Choose Brown rice, rice flour or rice germination flip puppets, black bread.

-Should reduce eating meat, enhance fish, week 2-3 times. The meat then choose no lard, poultry processing, you should remove the skin because the skin has a lot of cholesterol.

-Select gày milk, soy milk, soy or low fat cheese types.

-Drink tea, VOI ... should not drink sweet juices.

-Use vegetable oil to processing.

-Don't eat too many high energy foods, limiting the use of food with sugar (candy, cake, jam. ..).

In addition, should sustain weighing so yes, this is the key point to reserve diabetes mellitus type 2. Weight loss should have a BMI (calculated by dividing body weight divided by height squared) at the threshold of 20, 22 is the best. Can also find reasonable weight by taking the odd human height 0.9. For example if you weigh 160 cm high-ideal is the 60x0, 9 = 54 kg.

Smoking also increases the risk of blood-lipid disorders, atherosclerosis. So who has the risk of diabetes mellitus to prevention should quit smoking.

Besides, the practice also helps to increase the sensitivity of insulin better, help control the glycemic index in blood and helps muscles, improves cardiac function ... The experts recommended exercises for about 30 minutes a day for an average exercise, exercise at least 3-5 times a week, regardless of any assignments would also have health effects, there are also preventive effects of diseases.

If you are in the window period or early diabetes mellitus then need to plan good control to not evolve into disease. Early diabetes mellitus is high blood sugar condition than usual, but not enough to diagnose the disease (blood glucose at hungry 5.6-7 mmol/l). If does not interfere up to one-third of patients with early diabetes mellitus can evolve into disease.

Who has the expression as: regular soft drink, drinking, frequent urination, hunger despite eating much, lose weight, fatigue, decreased vision, abdominal pain, you should think of diabetes, should take the examination to be diagnosed and treated promptly.