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.

近年来，我国糖尿病患病率迅速上升。然而，许多人并没有完全意识到这种无声的致命疾病。

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.

糖尿病是一种可能不会像其他急性疾病那样迅速导致死亡的疾病，但是，这种疾病的进展是悄无声息的，使患者无法生存。

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 ".

糖尿病被认为是世界上导致死亡的77个主要原因之一。根据世界糖尿病联合会，每7秒就有一人死于糖尿病。糖尿病会增加心脏病、中风等心血管事件的风险。与没有糖尿病的人相比，预期寿命可能减少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.

这是一种慢性疾病，但生活在其中并不容易，但这并不意味着你必须小心地选择食物，放弃很多东西。

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.

根据健康网站Health.com，糖尿病患者可以注意以下问题，以确保在没有太多饮食压力的情况下“与糖尿病生活”。

How to control diabetes well?

如何控制好糖尿病?

Prepare a protein-rich breakfast

准备一份富含蛋白质的早餐

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.

当我们早上醒来的时候，胰岛素水平通常会比正常水平上升，这是因为荷尔蒙(比如皮质醇)增加了，它会使我们清醒。

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，比如燕麦片、百吉饼、冰混合物、奶昔、煎饼、华夫饼……这些食物中的糖分和我们体内的激素结合在一起会显著增加血糖。

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鸡蛋，奶酪，全酸奶和坚果，用杏仁或椰子面粉做的面包，或非传统的早餐，如肉和蔬菜。这是糖尿病人饮食最好的选择，尤其是在早上。

Buy quality food

购买高质量的食品

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

投资于高质量的蛋白质食品，健康的脂肪，清洁的水果和蔬菜来保持健康，而不是药物。

"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.

“认真对待你的饮食摄入和运动是有效的，”Linda Sartor RD说，她是宾夕法尼亚罗得堡糖尿病中心的高级实践糖尿病营养学家。研究表明，经常监控食物摄入量的人比那些不加以控制的人更有可能减轻更多的体重，改善血糖。

Avoid sugary drinks

避免含糖饮料

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.

糖尿病患者应该绝对避免含糖饮料，包括苏打水、运动饮料、含糖茶和果汁，除非你用这些来治疗低血糖。

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.

液体碳水化合物会迅速提高血糖。虽然它们很适合治疗低血糖，但如果一个人的血糖是正常的或高的，这些高糖饮料会使你的血糖升高。

Look for actual ingredient information on the food packaging

查看食品包装上的实际成分信息

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.

糖尿病患者应该记住，选择总碳水化合物摄入每餐30-40克，零食15克或更少，蛋白质水平8-21克，让你感到饱。帮助平衡血糖，零食的钠含量低于140毫克，常规餐的钠含量低于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.

糖尿病人应该尽量多吃绿色蔬菜，因为绿色蔬菜是糖尿病人最适合的食物。如果你不能吃太多的蔬菜，你可以吃一个以蔬菜为基础的补充剂来代替。