糖尿病患者的沙巴足球体育平台
Adopting a healthy lifestyle can help you manage your diabetes. 它也可以改善你的 关键运行状况数值包括体重、血糖、 血压 和血液 胆固醇.
体重管理
Being overweight or obese makes it hard to manage Type 2 diabetes. It also increases the risk for high blood 胆固醇 and high 血压 — 心血管疾病的危险因素. Two ways to help manage weight are to eat healthy and be more physically active. 为了减肥, you must take in fewer calories than you use through normal metabolism and physical activity.
健康饮食
Making healthy food choices, including controlling portion sizes and 阅读食品标签, is key to maintaining the right weight and preventing or managing diabetes.
With so many food options, it can be hard to know which ones are healthy. The core elements that make up a healthy dietary pattern include:
- 各种蔬菜
- 水果，尤指完整的水果
- 脱脂或低脂牛奶, 酸奶和奶酪, and/or lactose-free versions and fortified soy alternatives
- 全麦食品
- Protein foods, including lean meats, poultry, seafood, beans, nuts and soy products
- Oils, including vegetable oils and oils in food, such as seafood and nuts
Limit foods and beverages higher in added sugars, saturated fat and sodium. 一些限制是:
- Added sugars: Less than 10% of calories per day starting at age 2. Avoid foods and beverages with added sugars for those younger than age 2.
- Saturated fat: Less than 10% of calories per day starting at age 2.
- Sodium: Less than 2,300 milligrams per day and even less for children younger than age 14.
- Alcoholic beverages: Adults of legal drinking age can choose not to drink or to drink in moderation by limiting intake to two drinks or less daily for men and one drink or less daily for women. 少喝酒比多喝酒更有益健康. There are some adults who should not drink alcohol, such as women who are pregnant.
You can track how foods affect your body by writing down what you eat, when you eat it and how it affects your glucose levels. 1小时前1点检查血糖.5 hours after eating to see how your body reacts to various foods.
健康的饮食和忙碌的生活方式
Many of us are on the go and don’t spend a lot of time at home. But even when you’re not at home, eating right should still be a priority. 学习如何 准备健康膳食 给全家人.
You can properly nourish your body wherever life takes you if you think ahead. 记住这些在忙碌中进食的建议:
- Bring a healthy lunch and snacks to eat throughout the day. This will help you stick to healthy food options and be less tempted by unhealthy ones.
- 减少咖啡因的摄入，保持水分. Keep a bottle of water handy to drink throughout the day.
有规律的体育活动
People who are overweight and lose as little as 7% of their body weight and who increase physical activity can decrease their risk of diabetes mellitus by more than 50%. 如果你已经被诊断患有糖尿病, physical activity and weight management can help control the disease and minimize negative health consequences.
为了身体健康, healthy adults need at least 150 minutes per week of moderate-intensity aerobic physical activity or 75 minutes per week of vigorous-intensity aerobic activity, 或者两者的等价组合. 比如，你们可以见面 建议 by walking briskly 30 minutes twice during the week and then jogging 20 minutes on two other days. A brisk walk that raises your heart rate is an example of a moderate-intensity aerobic.
与你的医疗团队合作 定制一个计划，让你动起来，得到 关于运动的资源 来自美国心脏协会.
沙巴足球体育平台方式的其他重要方面有:
戒烟
Cigarette smoking is the leading avoidable cause of death in the United States. It's also the most important modifiable cause of premature death.
糖尿病患者应该知道的关于吸烟的事情
吸烟对健康有几种严重的影响. 对于糖尿病患者来说，它可以:
- 减少有益胆固醇.
- 暂时升高血压.
- 增加血栓的风险.
- 增加锻炼的难度.
Smokers are 30% to 40% more likely than nonsmokers to develop diabetes. If you have diabetes, smoking is even worse because you’re:
- More likely to develop problems such as nerve damage and kidney disease
- Three times more likely than nonsmokers to die prematurely of heart disease or stroke
- More likely to raise your blood sugar level — making it harder to control your diabetes
寻求帮助戒烟
学习如何 处理冲动和获取资源来戒掉这个习惯.
管理压力
压力以不同的方式影响人们. 它可以:
- 影响情绪健康.
- Cause various aches and pains, from headaches to stomach aches.
- 降低能级.
- 中断睡眠.
- 引发各种不健康的反应, 包括暴饮暴食, 喝太多酒, 吸烟和拖延症.
We can't get rid of stress, but we can deal with it in a healthy way. 了解更多关于 压力管理.
学习如何找到一个 支持系统.
下载: 照顾心脏的7个建议(PDF)
