如何更好地控制慢性糖尿病?

如何更好地控制慢性糖尿病?

In recent years, the prevalence of diabetes in our country has increased rapidly. However, many people are not fully aware of this silent killer disease.

近年來，我國糖尿病患病率迅速上升。然而，許多人并沒有完全意識(shí)到這種無聲的致命疾病。

Diabetes is a disease that may not cause death as quickly as other acute illnesses, however, the disease progresses silently, making it impossible for the patient to survive.

糖尿病是一種可能不會(huì)像其他急性疾病那樣迅速導(dǎo)致死亡的疾病，但是，這種疾病的進(jìn)展是悄無聲息的，使患者無法生存。

Diabetes is considered to be one of the 77 leading causes of death in the world. According to the World Diabetes Federation, one person dies from diabetes every 7 seconds. Diabetes can increase the risk of cardiovascular events such as heart attack, stroke ... Life expectancy can be reduced from 6 to 10 years compared to people without diabetes ".

糖尿病被認(rèn)為是世界上導(dǎo)致死亡的77個(gè)主要原因之一。根據(jù)世界糖尿病聯(lián)合會(huì)，每7秒就有一人死于糖尿病。糖尿病會(huì)增加心臟病、中風(fēng)等心血管事件的風(fēng)險(xiǎn)。與沒有糖尿病的人相比，預(yù)期壽命可能減少6年到10年”。

This is a chronic disease, but living with it may not be easy, but that doesn't mean you have to choose foods too carefully and abstain from many things.

這是一種慢性疾病，但生活在其中并不容易，但這并不意味著你必須小心地選擇食物，放棄很多東西。

According to health site Health.com, people with diabetes can note the following issues to ensure "living with diabetes" without too much stress on diet.

根據(jù)健康網(wǎng)站Health.com，糖尿病患者可以注意以下問題，以確保在沒有太多飲食壓力的情況下“與糖尿病生活”。

How to control diabetes well?

如何控制好糖尿病?

Prepare a protein-rich breakfast

準(zhǔn)備一份富含蛋白質(zhì)的早餐

When we wake up in the morning, insulin levels typically rise compared to normal levels because hormones (like cortisol) increase, which work to wake us up.

當(dāng)我們早上醒來的時(shí)候，胰島素水平通常會(huì)比正常水平上升，這是因?yàn)楹蔂柮?比如皮質(zhì)醇)增加了，它會(huì)使我們清醒。

Therefore, if you eat breakfast that contains carbohydrates such as oatmeal, bagels, ice blends, smoothies, pancakes, waffles, ... the amount of sugar in these foods is combined with our hormones will significantly increase blood sugar.

因此，如果你的早餐含有碳水化合物，比如燕麥片、百吉餅、冰混合物、奶昔、煎餅、華夫餅……這些食物中的糖分和我們體內(nèi)的激素結(jié)合在一起會(huì)顯著增加血糖。

An ideal breakfast for people with diabetes is eggs, cheese, whole yogurt with nuts, breads made with almond or coconut flour, or non-traditional breakfast dishes like meat and vegetables. Better choices for your blood sugar all the time, but especially in the morning.

糖尿病人理想的早餐是雞蛋，奶酪，全酸奶和堅(jiān)果，用杏仁或椰子面粉做的面包，或非傳統(tǒng)的早餐，如肉和蔬菜。這是糖尿病人飲食最好的選擇，尤其是在早上。

Buy quality food

購買高質(zhì)量的食品

Invest in quality protein foods, healthy fats, and clean fruits and vegetables to stay healthy, rather than medications.

投資于高質(zhì)量的蛋白質(zhì)食品，健康的脂肪，清潔的水果和蔬菜來保持健康，而不是藥物。

"Taking your food intake and activity seriously will be effective," says Linda Sartor, RD, an advanced practice diabetes nutritionist at the Penn Rodebaugh Diabetes Center. Research demonstrates that people who regularly monitor food intake and intake are more likely to lose more weight and improve blood sugar than people who don't control this.

“認(rèn)真對(duì)待你的飲食攝入和運(yùn)動(dòng)是有效的，”Linda Sartor RD說，她是賓夕法尼亞羅得堡糖尿病中心的高級(jí)實(shí)踐糖尿病營養(yǎng)學(xué)家。研究表明，經(jīng)常監(jiān)控食物攝入量的人比那些不加以控制的人更有可能減輕更多的體重，改善血糖。

Avoid sugary drinks

避免含糖飲料

People with diabetes should absolutely avoid sugary beverages including sodas, sports drinks, sugary teas and juices, unless you are using these to treat low blood sugar.

糖尿病患者應(yīng)該絕對(duì)避免含糖飲料，包括蘇打水、運(yùn)動(dòng)飲料、含糖茶和果汁，除非你用這些來治療低血糖。

Liquid carbohydrates raise blood sugar very quickly. Although they are great for treating low blood sugar, if a person's blood sugar is normal or high, those drinks high in sugar will bring your blood sugar up.

液體碳水化合物會(huì)迅速提高血糖。雖然它們很適合治療低血糖，但如果一個(gè)人的血糖是正常的或高的，這些高糖飲料會(huì)使你的血糖升高。

Look for actual ingredient information on the food packaging

查看食品包裝上的實(shí)際成分信息

People with diabetes should keep in mind that choosing a total carbohydrate intake of 30-40 grams per meal and 15 grams or less for snacks, protein levels of 8-21 grams per serving to keep you feeling full and full. Help balance blood sugar, sodium levels below 140 milligrams for a snack and under 500 milligrams per regular meal.

糖尿病患者應(yīng)該記住，選擇總碳水化合物攝入每餐30-40克，零食15克或更少，蛋白質(zhì)水平8-21克，讓你感到飽。幫助平衡血糖，零食的鈉含量低于140毫克，常規(guī)餐的鈉含量低于500毫克。

Eat more vegetables

多吃蔬菜

People with diabetes should try to eat as much green vegetables as possible because green vegetables are the # 1 suitability food for people with diabetes. If in case you cannot consume too much vegetables, you can take a veggie-based supplement instead.

糖尿病人應(yīng)該盡量多吃綠色蔬菜，因?yàn)榫G色蔬菜是糖尿病人最適合的食物。如果你不能吃太多的蔬菜，你可以吃一個(gè)以蔬菜為基礎(chǔ)的補(bǔ)充劑來代替。