How can obese people prevent diabetes? What do I need to pay attention to when it comes to eating?

Obesity is one of the causes of diabetes, generally obese people have too much fat in the subcutaneous tissue, and the fat accumulation cannot be excreted from the body due to uncontrolled diet, and diabetes is formed over time, so some obese patients are worried that they will suffer from diabetes, in fact, obese people can avoid disease attacks as long as they develop good living habits and pay attention to dietary conditioning.

1. Control the intake of oil and salt.

Once obese people consume too much oil and salt, it is easy to cause problems of hyperlipidemia and fatty liver, and the daily salt intake should be controlled at three grams.

2. Eat fish and eggs in moderation.

In terms of diet, you can eat more fish, eggs, lean meat, poultry, etc., which are rich in high-quality protein, which is conducive to decomposing fat and controlling blood sugar.

3. The food is diversified, mainly cereals.

Eat at least 20 kinds of food a day, so that it can be beneficial to the nutrients needed by the body, and eat more whole grains in daily life, such as whole grains or mixed beans, which is conducive to promoting the digestion of food and can control and stabilize blood sugar.

4. Appropriate exercise.

In daily life, you should exercise appropriately, so that it can help promote blood circulation throughout the body and decompose fat, but the exercise time should be more than half an hour to achieve the effect.

5. Reasonable diet.

Three meals a day should be regular and quantitative, avoid overeating, three meals a day should be scientifically matched, try not to eat snacks, you can eat more fresh vegetables and fruits in life, you can also use nuts or dairy products as snacks.

6. Drink enough water.

Ensure 1600 ml of water every day, so that it can help dilute the fat in the blood, promote blood circulation in the body, and avoid drinking carbonated drinks and foods with high sugar content, otherwise it will increase the risk of diabetes.

7. Quit smoking and drinking.

Nowadays, many young people are forced to drink alcohol due to the pressure of work, but they must eat some food before drinking, so as to reduce the harm of alcohol to the body.

Obesity has a high chance of developing diabetes, so the most important thing in life is to do a good job of prevention, proper exercise, reasonable diet, and good weight control. It is necessary to develop good living habits, minimize the entertainment of drinking, if you must drink, avoid drinking on an empty stomach, otherwise it will cause more harm to the body, and maintain a positive and optimistic attitude to reduce psychological pressure.

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First of all, we must "keep your mouth shut and open your legs". Try to limit the intake of red meat and eat more plant-based foods; Limit the intake of high-energy foods and avoid sugary drinks;

Fat people are best**, you can do moderate-intensity physical activity, 30 minutes a day, at least 5 days a week, such as brisk walking, jogging, playing badminton, etc.

If obese people want to prevent diabetes, I think they should also achieve it through exercise, and they should also control their diet.

Take your medication on time, pay attention to exercise, pay attention to your diet, don't drink alcohol too often, and don't eat some high-sugar, high-fat foods.

Pay attention to your diet, check your body on time, don't eat some high-sugar foods, pay attention to exercise, and don't pay attention to a balanced diet in your diet.

Although diabetes is a chronic disease among middle-aged and elderly people, it also tends to develop among young people. Because of their big fish and bad habits, they often suffer from diabetes. Young people may wish to try the following diet**, which can help us stay away from diabetes.

1.Dishes with less oil and less salt. I don't think we need to talk about that.

Now we all know. But now this hidden oil needs to be taken seriously, not just by adding a spoonful of oil, but also by what is really overlooked. For example, eating peanuts, eating a handful of peanuts is basically a spoonful of oil.

One kilogram of oil produces much more energy than two kilograms of rice. One kilogram of oil is equivalent to a little more than two kilograms of sugar, and it contains almost 4 kilograms of calories.

2.Eat in moderation. To prevent diabetes, you need to be mindful of the amount of food you eat and make sure you don't eat too much, which is especially important for obese people.

Eating too much food at once can cause blood sugar and insulin levels to spike, which can increase the risk of diabetes. Studies have shown that controlling your diet and the amount of each meal can help lower your blood sugar and insulin levels.

3.Don't eat too much staple food in three meals, and try to avoid sweets. Where does blood sugar come from?

Most of them are converted in the body from sugars and starches (collectively known as carbohydrates). The larger the total carbohydrates, the greater the potential for sugar increases. So the first key to controlling blood sugar is not to eat too many sweets and starchy foods.

If you add sugar when cooking, snacking, or making soup, it seems that the total amount of food does not increase, but it actually increases the amount of carbohydrates, which will make it easier for people to eat and is not conducive to weight control. So change the taste to sweet and try not to eat sugary foods. It is also important to limit the amount of starchy staple foods.

In addition to limited foods such as rice, steamed buns, and noodles, if you eat starchy foods such as sweet potatoes, potatoes, yams, taro, lotus roots, sweet corn, fragrant peas, and tender broad beans, you should deduct the amount of staple foods accordingly to ensure that the total amount of carbohydrates in a meal is not too much.

4.The food is diverse, mainly cereals. In order to meet the body's nutrient intake, the diet must be nutritional.

In terms of food choice, it is best to focus on cereals and supplement some fiber to promote human digestion and metabolism. Eat more vegetables and fruits. These foods mainly provide inorganic salts and fiber, which can maintain the needs of the body's physiological functions.

Eat more milk, soy or their products. Milk is a good source of high-quality protein**, while soybeans and their products are low in fat and cholesterol-free, so they don't raise blood sugar, making them ideal for people with high blood sugar.

In ordinary times, we must pay attention to our personal diet, we should eat more fresh vegetables and fruits, our diet should be light, do not eat greasy food, do not eat spicy food, do not eat high-sugar, high-salt, high-calorie food, or drink more water.

Pay attention to adjusting your diet to be healthy, eat more seasonal vegetables and fruits, avoid eating high-sugar, high-salt, and greasy foods, avoid eating animal offal, barbecue, take-out, and drink plenty of water.

Eat less high-sugar foods, eat less high-sweet foods, pay attention to exercise, don't eat sugar, chocolate, and cakes often, which will lead to an increase in the amount of sugar in the body.

In the daily diet, it is best to eat more whole grains and legumes, and choose carbohydrates with a low glycemic index, which can not only maintain high energy, but also be good for preventing diabetes.

Endocrinologists say that the occurrence of diabetes has a lot to do with daily diet, so doing a good job of diet regulation is very helpful to prevent the occurrence of diabetes, so how to prevent the occurrence of diabetes through diet? This is a problem that many people are more concerned about, experts say that we should eat more vegetables in life, in addition to eating less and more meals, etc., the details are detailed for you below.

1. People should focus on vegetables in their daily diet, and eating more vegetables can well supplement nutrition and some vitamins.

2. People need to eat less and eat more meals each time, and they need to constantly replenish the nutrients needed by the human body, because the human body needs different nutrients at different times of the day, so the diet is taken according to the needs of the human body.

Try to drink less alcohol and smoke less, the harm of tobacco and alcohol is also very great, if people drink a lot of alcohol, it is easy to suffer from diabetes.

In terms of staple foods, beans and coarse grains should be the mainstay, drink more soy milk and eat some legumes, as well as eat more coarse grains, which will help the health of the body.

3. Eat more foods with high dietary fiber, which will help the digestion of the stomach and intestines, prevent high blood sugar, and effectively prevent the occurrence of diabetes.

4. People with diabetes need to eat some foods with low sugar content, such as black rice, corn, corn residue, etc., as well as buckwheat, oatmeal, tofu, pumpkin, yam, etc., low-sugar foods are conducive to the recovery of the condition.

The first is to eat regularly and quantitatively, the general recommendation is to eat three meals a day, no supper, and avoid overeating.

Second, in terms of diet, it is recommended to eat as little as possible porridge, glutinous rice, and rice rolls with high glycemic index, and not to eat too fatty.

Diabetic patients should master the diet by themselves, it is difficult for others to guide, it is best to have a small blood glucose meter at home, test it frequently, and adjust the diet according to blood sugar changes. In its recipes, fish, milk, eggs, soy products, pasta, grains, and vegetables are preferred, and rice, animal fats, oils, high-sugar grains (sweet potatoes, pumpkins, potatoes), and fruits should be eaten as little as possible. It is better to eat half full three meals a day, and do not eat too much.

Sugar-free foods sold on the market are not advocated (it is not true to spend money to buy them).

Diabetes prevention For the group, it is necessary to pay attention to obesity, especially after middle age, and eat less foods with high sugar content and greasy foods. For individuals, it can only be said that whether the disease occurs is related to personal physical conditions, and obesity and diet are not very related, of course, paying attention to diet is absolutely good for physical health.

It is recommended to eat vegetables with a low glycemic index such as cucumbers, tomatoes, greens, celery, etc. Fruits such as grapefruit, kiwi, green apple. Choose high-quality proteins such as lean meat, milk, fish, etc.

It is best to choose coarse grains such as cornmeal, buckwheat flour, and oatmeal for staple foods. But the amount of attention of all.

Low sugar, low fat, less oil, high protein, high fiber, more fresh vegetables and fruits, whole grains instead of staple food. Quit smoking and drinking, don't stay up late, and exercise more.

How can diabetes be prevented? Star Awareness Project

Eat less greasy, fried and other foods, eat more vegetables, eat more steamed, boiled and other non-staple foods, eat a balanced diet, don't eat partially, don't always eat white flour and rice, and eat coarse and fine grains. It is not suitable to eat animal offal, crab roe, fish eggs, chicken skin, pig skin, and pig intestines.

Drinking tea can reduce the risk of type 2 diabetes, mainly because drinking tea can affect the metabolism of glucose in the body, prevent glucose levels from rising, prevent free radical damage, and protect cells in the body. Of course, drinking tea has these benefits, and there is also a certain relationship with the polyphenols contained in tea.

Eat less foods with high sugar content, and it is recommended to eat small, frequent meals.

Blood sugar is unstable, soak 2 herbs in water and drink some to regulate insulin and prevent diabetes!

Natural "insulin" has been found, so eat something to break down excess blood sugar and prevent diabetes.

Forbidden: cornmeal (paste), red dates, longan, persimmons, dried fruits, fruits (ripe bananas, lychees, desserts, drinks, canned food, etc.).

Rings: fried products, animal offal, caviar, crab roe, etc.

Quit smoking, limit alcohol, and have good blood sugar control, and eat grapefruit, strawberries, apples, pears, plums, kiwis, oranges, cherries, lemons, plums, loquats, apricots and other fruits in moderation.

The prevention of diabetes includes many aspects, such as diet: you need to pay attention to eating less food and more vegetables in your daily life, try not to smoke and drink less, and avoid overeating. Sports:

It is necessary to do appropriate physical activity to avoid exceeding normal body weight. Monitoring: Based on your current condition, you need to monitor your blood sugar regularly to observe the progression of the disease and achieve early detection**.

In addition, they should also have a good psychological quality and actively deal with the occurrence of various situations.

Shanxi Diabetes Medical Network.

First of all, you can't eat anything sweet, it's best to eat pasta instead of rice. Take a walk after meals to burn off sugar

The most important thing for diabetes is daily dietary control. It is necessary to take low cholesterol and low sugar as the criterion, so in the choice of food, it is necessary to avoid eating foods with high cholesterol such as cakes, candies, etc., and fatty meat. You can take whole grains and vegetables as the main food.

To prevent diabetes daily, avoid overeating and exercise to regulate blood sugar.