How to prevent diabetes

Currently, diabetes high percentage of the world, serious in today's society is particularly type2 diabetes. The disease can cause many dangerous diseases for each of us. Although this disease is very common, but we should know that it is entirely preventable with healthy lifestyle and diet science.

Here are some methods to help you prevent diabetes:

1. Weight Loss

Reducing body weight is the easiest way to get you out of danger of basing diabetes . People who are overweight or obese have the highest risk for the disease. According to the doctor, even for type 2 diabetes, we can reduce the risk by losing weight. It is important to control the amount of calories you add to your body every day and worked harder sport regularly.

2. Eat more vegetables

If you usually eat breakfast with greasy food like bread butter, butter cheese, fries ... please change your salad in the morning. Additional green vegetables are often the simplest way to prevent diabetes. This is also an effective way to reduce weight, keep blood sugar levels stable.

3. Limit the ride

We do not want to say that you can not ride anymore but be limited depending on the car without too much movement by walking or cycling every day. Take advantage of anytime, anywhere to walk away and avoid elevators instead of stairs or go to the car in a place far from work and walk to it ... Or beside the cut calories, the exercise can also help you lose weight and body use insulin more effectively.

Care can restrict movement diabetes. (Artwork)

4. Adding whole grains

Eating certain types of whole grains also help stabilize and control the amount of sugar in our blood. According to the findings of scientists, additional whole grains regularly will reduce the risk of type 2 diabetes, stroke, high blood pressure, and even breast cancer.

5. Make your coffee

You may not believe but true coffee to help you avoid diabetes very well. Some studies show that coffee or rather caffeine can prevent diabetes safely. We should drink 1 cup of regular coffee mornings to prevent risk.

6. Skip the fast food

Fast food is the worst nightmare in the fight against diabetes. Therefore, you should limit this type of food whenever possible.

7. Examination regularly

How to prevent and treat disease is most easily regular checkups to detect the disease early. You need to know your blood sugar like, especially in your family has had diabetes. Get regular blood tests and follow the doctor's advice to the best prevention.

8. Do not drink alcohol

Drinking too much causes high blood fat disorders, mainly converted to triacylglyceride and low density protein in the blood. Clinically proven, the drink not only for high blood fat, but also to maintain in the long run. For patients treated with insulin drink when hungry easily cause low blood sugar

9. Increased physical activity

- Sports 30 minutes most days

- Exercise approximately 1 hour / day in most of the day

- Active in every activity, steps ranging from 5,000-10,000 feet / day.

- Avoid sitting for too long at work, rest 5 minutes to 1 hour after work

- For women, the restrictions on night work.

10. There is a reasonable diet

- Eat a variety: eat 20 foods each day by eating food mixed, with many dishes in a meal, and dishes change daily, mid-day, seasonal ...

Limit foods that provide energy hollow as sugar, soft drinks, candy ...

- Eat extent: not eaten too full or too hungry, do not eat anything too much.

- Eat whole, close to nature to less loss of nutritional ingredients in food.

- Use vegetable oil instead of animal fat, adequate amounts of carbohydrate-demand operation of the body, easy to avoid excess weight gain.

- Eat lean meat without the skin, fish eat more meat. Eat more vegetable proteins such as tofu, other legumes.

- Limit salt, if high blood pressure is only <1/2 teaspoon salt / day including food tasting.

- Drinking milk to prevent diabetes.