diabetes is a chronic disease that requires lifelong management. Early prevention and effective treatment are key to reducing the complications of diabetes. Here, we will discuss the diabetes prevention and control knowledge based on the health diet with low fat and salt.
The principle of a low-fat and low-salt diet in preventing and treating diabetes is to reduce the intake of high-calorie foods, especially sweets, greasy foods, fried food, and excessive oil. At the same time, less sodium can help lower blood pressure and avoid water retention. Specific dietary recommendations include:
1. Proper calorie input: The initial weight reduction goal is generally 5～10% of body weight in 3～6 months. After that, maintain a normal or slightly reduced energy intake according to individual needs.
2. Balance the diet structure: It is suggested to consume more whole grains, coarse cereals, fruits, and vegetables; moderate consumption of chicken breast meat, lean pork, fish, shrimp, and high-protein dairy products. Avoid red meat and processed foods as much as possible.
3. Proper intake of healthy fats: Use olive oil or peanut oil as cooking oils with a lower concentration of monounsaturated and polyunsaturated fatty acids, which can reduce vascular hardening and diabetes complications. Eat more nuts and seeds to increase the intake of omega-3 unsaturated fatty acids.
4. Adequate protein intake: Pay attention to high-quality protein sources such as lean meat, fish, shrimp, eggs, tofu, and milk, which can increase satiety and prevent excessive weight loss.
5. Control dietary fiber intake: Eat more vegetables, fruit fibers will effectively improve laxation; eat a certain amount of whole grains and beans rich in plant fibers for blood sugar balance.
6. Pay attention to the timing and amount of meal intake: It is recommended to divide the daily intake into three main meals and two side dishes, eat evenly, avoid skipping meals, and prevent excessive overeating.
In addition to these healthy dietary principles, regular exercise and appropriate weight loss can also improve insulin sensitivity and help control blood sugar. Here are some suggestions for muscle functional training:
1. Strength resistance training: The main exercises include squats (https://item.taobao.com/item.htm?ft=t&id=716603345667), sit-ups, push-ups, and deadlifts. In the process of exercising, pay attention to control the speed and number of repetitions, generally begin with 10～15 repetitions for one group, 2～4 groups as a set, according to individual physical conditions Gradually increase.
2. Power strength training: This training method is more focus on short-term high-intensity exercise, can help improve muscle mass and strength, such as sprinting exercises, burpees, etc.
3. Relaxation and recovery training: Pay attention to the elasticity and relaxation of muscles after high-intensity training, which can effectively prevent muscle pain and cramps. Exercises like stretching, yoga, and walking are all good options.
4. Sports activities with low impact: Regularly perform activities such as jogging, cycling, swimming, and dance that have little effect on blood sugar control. It is recommended to exercise at a moderate intensity for 30～60 minutes, three to five times a week.
In summary, health dietary knowledge plays an important role in the prevention and treatment of diabetes. Paying attention to low-fat low-salt diet, reasonable meal intake, and keeping fit are all effective ways to control blood sugar levels and reduce the risk of complications. At the same time, regular exercise can not only promote the consumption of calories, help maintain weight, but also improve muscle strength, increase insulin sensitivity, and reduce the risk of diabetes. Keep healthy living by following these principles to build a happy future.