What to eat to prevent diabetes

Should eat less meat, fish enhancement, 2-3 times a week; Meat should choose no fat, meat and poultry, the skin because the skin removes cholesterol ... is a note to reduce the risk of diabetes.

Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, said, diabetes is a disease carbohydrate disorders causing chronic hyperglycemia as a result of a deficiency or reduced insulin or a combination of both. In that Type 1 diabetes usually occurs in children, young people account for only 5-10% rate, related factors cause autoimmune destruction of pancreatic body that barely produce enough insulin. Type 2 occurs mainly in adults, accounting for 90-95%, with age-related factors, obesity, physical inactivity, genetics.

H AU sick leave work very seriously, cardiovascular, cerebral vascular accident, renal failure, gangrene chi ... Therefore, prevention plays a very important role, especially in maintenance mode healthy eating. In particular, the need to balance the meal 4 food groups (protein, sugar, starch, vitamins and minerals); p exchange of many foods.

Reasonable diet, regular exercise ... helps reduce the risk of diabetes. Photo: NP

Dr. Lam should maintain traditional meal of Vietnam include: rice, vegetables and fish, do not eat much meat, not fat. During the meal should also eat a variety of herbs rich in vitamins, minerals and antioxidant factors.

Specifically:

- Eat plenty of vegetables, fruit or regular use of legume seeds, sesame, groundnuts. Eat less fruits with high sugar content.

- Should be strengthened to eat fresh foods and cooked foods, eat more vegetables, fruits, ensure eat at least 400 g per person per day.

- Notice no leftover salt, should not eat more than 5 g / person / day. Limit salt and spices contain more salt to food when cooking, food restrictions put in salt and spices contain salt.

- Choose brown rice, sprouted brown rice or rice milling disorder, black bread.

- Should reducing meat, fish enhancement, 2-3 times a week. Meat should choose no fat, meat and poultry should remove the skin because the skin has more cholesterol.

- Choose NDM, soy milk, soy or low-fat cheeses.

- Drinking tea, female ..., do not drink soft drinks.

- Use vegetable oil for processing.

- Do not eat too many foods high energy, food limited use more sugar (cakes, candy, jam ...).

In addition, to maintain weight should be, this is the key to prevention of diabetes type 2. Weight should have a BMI (calculated by dividing body weight divided by height squared) at threshold 20, 22 is the best. It is also possible to find a healthy weight by taking odd's height 0.9. For example, if you weigh 160 cm, the ideal is 60x0,9 = 54 kg.

Smoking also increases the risk of dyslipidemia, atherosclerosis. So who are at risk for diabetes prevention should want to quit.

In addition, the training also helps increase the sensitivity of insulin better, help control blood glycemic index and helps firm muscles, improve cardiovascular function ... Experts recommend episode 30 minutes per day for an average exercise, practice at least 3-5 times a week, no matter what exercise is also good for your health, and effective prevention and treatment, Dr Lam said.

If you're in the window period or pre-diabetes, the patient should have a good plan to control the disease does not progress. Pre-diabetes is a condition in blood glucose levels higher than normal, but not sufficient for diagnosis (fasting glucose 5.6 to 7 mmol / l). Without intervention to a third pre-diabetes patients can progress to disease.

People with symptoms such as frequent thirst, drink water constantly, frequent urination, hunger despite eating more fast, weight loss, fatigue, decreased vision, abdominal pain ... they need to think about diabetes, should tests to be diagnosed and treated promptly.