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11个习惯让你远离糖尿病

据统计,1/4的美国人处在糖尿病前期。若不干预,这些人在未来10年内会演变成真正的糖尿病。为此,美国MSNBC网站推出了11个预防糖尿病的生活习惯。

饭量一定要算计。过度肥胖的人减掉5%的体重就能将糖尿病发病率降低70%。计算一下每日的摄入量,看看自己该少吃多少。

安步当车更健康。芬兰的一项研究发现,每天走35分钟的路,糖尿病患病风险减低80%。中国的研究也指出,高血糖者多走路,发展成糖尿病的风险减少40%。因为走路增加细胞胰岛素受体的数量,让胰岛素的利用效率更高。

挑选燕麦有学问。多吃全谷物食品能降低患2型糖尿病的危险。燕麦就是不错的选择。如果燕麦食品成分表里有玉米甜味剂、玉米糖浆、葡萄糖、果糖、高果糖糖浆、转化糖、麦芽糖、糖蜜和蔗糖中的3种,请不要购买。

多喝咖啡也无妨。哈佛公共健康学院进行的18年跟踪调查发现,每天喝6杯(约合1.24升)咖啡的人,糖尿病患病风险减少29%—54%。咖啡中所含的钾、镁与抗氧化剂能帮助细胞更好地吸收糖分。

垃圾食品不要碰。如果你经常光顾麦当劳、肯德基,糖尿病也会“光顾”你。明尼苏达州的科学家们对年龄在18—30岁之间的3000人进行了长达15年的跟踪调查。结果发现,每周吃两次垃圾食品的人,体重不但增加了4.5公斤左右,胰岛素抵抗性也提高2倍,这是导致糖尿病的高危险因素。就算你的体重保持正常,垃圾食品中反式脂肪和精制碳水化合物也会提高糖尿病的患病风险。

素食多吃好处多。肉可以用来打打牙祭,但不要每天都吃。美国布莱根妇女医院对37000名妇女调查后发现,每周吃肉超过5次的人,2型糖尿病风险增加29%。

肉桂味美降血糖。肉桂具有降脂功效。最近德国的研究人员又发现,2型糖尿病病人每天食用3克肉桂粉,4个月后血糖下降10%。因为肉桂可使细胞产生更多的胰岛素受体。

舒展身心帮大忙。压力之下,血糖也会“噌噌”升高。杜克大学研究发现,简单的放松运动就能平稳血糖。做做瑜伽,散散步;接电话前,深呼吸3次;开车带孩子出去兜风;周末生活尽量丰富一些。

睡眠长短有讲究。耶鲁大学的研究人员发现,每天睡眠不足6小时的人,糖尿病风险加倍。每天睡眠超过8小时的人,糖尿病风险增加3倍。睡得太多或太少都会干扰与血糖相关的激素。

别让自己太孤单。糖尿病最爱找上“孤独女性”。美国权威糖尿病杂志《糖尿病护理》的一篇文章指出,单身女性糖尿病的发病率是有伴侣、孩子者的2.5倍。

定期查一下血糖。许多糖尿病症状都是“隐性”的。45岁以上的人,肥胖、有糖尿病家族史的人,高血压、高胆固醇的人都应该尽快检查一下血糖。如果结果正常,3年内再检查一次。

According to statistics, 1/4 of Americans in pre diabetes. Without intervention, these people may evolve into true diabetes in the next 10 years. Therefore, the United

States MSNBC site launched 11 diabetes prevention http://www.wendangku.net/doc/66b1c80c192e45361066f5c0.html

He must be out of. Obese people lose 5% of their body weight can reduce the incidence of diabetes 70%. The calculation of daily intake, have a look you should eatmuch.

Walk in a carriage is more healthy. A study in Finland found that, a 35 minute walk every day, diabetes risk reduction of 80%. China's research also points

out,hyperglycemia walk, a 40% reduction in the risk of developing diabetes. Because walking to increase the number of cells to insulin receptor, insulin and higherutilization http://www.wendangku.net/doc/66b1c80c192e45361066f5c0.html

Selection of oat learned. Dangerous to eat whole grain foods can reduce the risk oftype 2 diabetes. Oats is a good choice. If the oat food composition table corn sweetener, corn syrup, glucose, fructose, high fructose syrup, into 3 kinds of sugar,malt sugar, molasses and sugar, please do not buy.

Drink coffee it anyway. Found by the Harvard School of public health 18 years of

follow-up survey, drinking 6 cups a day (about 1.24 liters) of coffee, diabetes risk by 29% - 54%. Coffee contains potassium, magnesium and antioxidants can help cells toabsorb the sugar.

Junk food do not touch. If you visit McDonald's, KFC often, diabetes

also "patronize"you. Scientists in Minnesota at the age of 3000 in 18 - 30 years

between tracked for 15 years. The results found that, eat junk food two

times people every week, weightnot only increases 4.5 kilograms, insulin

resistance also increased 2 times, this is the high risk factors of diabetes. Even if

your weight and keep normal, junk food trans fats and refined carbohydrates will also increase the risk of diabetes http://www.wendangku.net/doc/66b1c80c192e45361066f5c0.html

Benefits of vegetarian eating. The meat can be used to pull teeth sometimes, but don't eat it every day. At Brigham and women's Hospital in the United States of 37000

women found after investigation, once a week for more than 5 people, increased risk of type 2 diabetes 29%.

The cinnamon taste hypoglycemic. Cinnamon has

a lipid-lowering effect. Recently,German researchers found that, in patients with type 2 diabetes who ate 3 grams of cinnamon, down 4 months after the blood glucose of 10%. Because the cinnamoncan enable the cells to produce more insulin receptor. Relax help. Under the pressure, blood sugar will rise "Ceng". Duke University study found, simple relaxation exercise can stabilize blood sugar. Do yoga, go for a walk;before the call, 3 deep breaths; driving with children to go for a ride; weekend life as much as possible rich.

Sleep is important. Researchers at the Yale University found that less than 6 hours of sleep, every day people, diabetes doubles the risk of. Sleeping more than 8 hours,the risk of diabetes increased 3 times. Too much or too little sleep will interfere with

hormones and glucose http://www.wendangku.net/doc/66b1c80c192e45361066f5c0.html

Don't let yourself get too lonely. Diabetes is the most love to find the "lonely women".An article in the American Journal of diabetes diabetes care "authority" that single women, incidence of diabetes at 2.5 times the rate of a partner, child.

Regularly check blood sugar. Many of the symptoms of diabetes are "hidden". People over 45 years of age, obesity, family history of diabetes, hypertension, high

cholesterol people should as soon as possible to check blood sugar. If the results arenormal, 3 years to check http://www.wendangku.net/doc/66b1c80c192e45361066f5c0.html