November 14th is the United Nations Day. This years theme is "diabetes and happiness", which aims to increase the publics perception of diabetes and prevent diabetes.Improve happiness.
Experts of Hunan Provincial Peoples Hospital Introduction, diabetes, as a chronic disease, is known as "sweet killer", originated from the progress of the disease itself and the bodyHow can the damage brought by each organ "turn the enemy into a friend"?Enjoy the little happiness of "sweetness".Scientific diet, regular exercise, foot care and home management to help.
1. Scientific diet
1. Diverse food types, balanced matching
It is recommended to eat an average of more than 12 kinds of food per day, more than 25 kinds per week.Valley mixed beans, fruits and vegetables, livestock and poultry fish, eggs and milk, soy nuts have specific nutritional value, and balanced intake can help physical health.
2. With grain food as a staple food, coarse details
, Starch vegetables, such as taro, old pumpkin, potatoes, lotus root, etc. are a good choice.3. Eat more vegetables
Make sure that there are vegetables for meals, 500g of vegetables per day, dark colorVegetables contain more antioxidant substances, and it should account for more than half of the daily intake of more than half of the total amount of vegetables.
4. Light diet, less oil and less salt
Daily cooking amount should be controlled at 25gInside, eat less animal fat; salt intake should be limited to 5g per day. At the same time, you should eat less seasonings or foods with high salt content, such as oyster sauce, soy sauce, chicken essence, monosodium glutamate, bacon, pickles, etc.;Drinking water, 1500ml of women, 1700ml of men, should choose boiled water and light tea; limited wine and banned drinks.
5. Cooking method
It is advisable to cook foods such as steaming, cooking, and fried.Processing into porridge and soup to avoid processing food for too long and too high temperature.Eat vegetables and meats first when meals, and finally eat staple food.
6. Discipline regularEssenceBe sure to eat breakfast. If you do n’t eat breakfast, it is easy to cause hypoglycemia before lunch for a long time. During lunch, he eats too much because of hunger, which will cause high blood sugar after meals and cause significant blood sugar to fluctuate.
Sugar friends can arrange meals on the basis of three meals.EssenceDo not eat too late for dinner. The best time to eat dinner is 5-7 pm.In addition to the staple food before going to bed, you can choose protein foods such as milk, eggs, and dried tofu. Because the protein is transformed into glucose, it is slower, which is beneficial to preventing low blood sugar at night.
2. Regular exercise
Appropriate exercise can control blood sugar, enhance insulin effects, prevent cardiovascular disease prevention, prevent cardiovascular disease disease, Adjust blood lipids, reduce blood pressure, control weight, improve cardiopulmonary function, prevent osteoporosis, enhance physical flexibility, and relax tension.
1. Selection of exercise methods
Sugar friends can choose the exercise suitable for you according to the situation.以中等强度运动为佳，常见的轻度运动包括步行、购物、散步、做操、太极拳、气功等，常见的中度运动包括快走、慢跑、骑车、爬楼梯、健身操、羽毛球、乒乓Balls, square dances, etc., slightly intensive exercises include skipping, mountain climbing, swimming, football, basketball, dancing, etc.
2. Grasp the exercise strength
usually measure the exercise strength: sugar friend movement intensity should be maintained should be maintainedHeart rate (second / minute) = (220﹣) x60 ~ 70%, and a simple calculation algorithm can also be used: pulse rate = 170 -age.The strength of the exercise can also be grasped according to its own feelings, that is, the whole body is slightly fever and sweat, but it is not sweating and breathing a little faster, but it is not panting, talking, but not singing.
3. Exercise time and frequency
The choice of exercise time should start with the first meal,Start exercise around 1 to 2 hours after meals, because blood sugar is high at this time, and hypoglycemia is not prone to occur during exercise.
The duration of each exercise is about 30 ~ 60 minutes, including the time for preparing activities before exercise and the time to restore the motion after exercise.Note that after achieving your due exercise intensity, you should persist for 20 ~ 30 minutes, so as to reduce blood sugar.
Sugar friends adhere to the aerobic exercise of at least 150 min per week, such as 5 days per week and medium strength for 30 minutes each time.
4. Exercise precautions
Outdoor sports are performed under severe weather conditions.
Monitor blood sugar before exercise, choose the right clothes, shoes and socks and safe venues, prepare food, water, diabetes rescue cards.
It is best to accompany them to warm up before exercise.
When a strong sense of hunger, limb weakness, cold sweat and other phenomena in the exercise, exercise should be stopped immediately and eat sugar -containing foods.
Do not stop immediately after exercise. You should continue to do some walking and other relaxation exercises. Do not bathe immediately. You should dry the sweat. Pay attention to the inspection without sufficient damage.Pay attention to diet control and drink more water.
Three, foot care
1. Daily care
Wash the feet with warm water, do not soak your feet, and gently dry it with light -colored soft water -absorbing towels. Pay special attention to the skin between the toe seams not to scratch.Dry skin should use lubricating lotion or nutrition cream.The toenails should be selected after washing the feet, and the word "one" is used flat. Do not cut it obliquely.Do not bake your feet with electric blankets, hot water bags and heater in winter to prevent burns.
2. Perform foot inspections
Develop the habit of checking the foot every day.The inspection content includes color, temperature, or not chicken eye, sink, toenails, blisters, or cracks; or abnormal conditions such as abnormal abnormalities such as abnormalities, lacerations, scratches, and blisters.
Sugar friends go to the hospital at least once a year to check, and high -risk people will follow the clinic or every 3 months.Those with ulcers on the bottom can be reviewed every 1 to 3 weeks or at any time according to the condition.
3. Select the right shoes and socks
It is recommended to buy shoes in the afternoon, try on both feet at the same time, shoes at the same time, shoesThe size is suitable, round head, non -slip, and good breathability, and the soles should not be too thin. It is advisable to help you reach a small finger after the shoe.For new shoes, after 20 ~ 30 minutes, take off your feet to check whether there are red regions or traces of friction.Before wearing shoes, check whether there are rough seams or foreign objects in the shoe.Do not wear exposed toe sandals, do not wear shoes barefoot, walk barefoot or walk with socks.
Use light -colored, non -damaged cotton socks. Do not be too loose or too tight. If you change your socks every day, you can choose 5 toe socks if necessary.
4. Home Management
Regular work and rest, cultivate good hobbies.
Keep the skin clean, appropriately apply body milk to avoid scratching the skin.
Monitor the capillary blood glucose blood sugar in the home according to the control of blood sugar (2 hours after three hours after three meals, before going to bed, test 3 am if necessary).
Follow the doctors advice, do not increase or decrease the drug at will.Oral drugs are stored in a cool, dry ventilation place to avoid sun exposure.The non -open isletin is stored in refrigerators from 2 ℃ ～ 8 ℃. After the insulin is first used, it should be stored at room temperature (15 ℃ ～ 30 ℃) for more than 30 days.
Regularly measure weight and blood pressure, check the hemoglobin every 3 months, regularly review every 3 to June of the outpatient clinic, check once a year, and do a good job of complications.Unconsciously.
Hunan Medical Chat Special Author: Ma Ling, an endocriney area of Hunan Provincial Peoples Hospital Follow@Hunan Medical Chat, get more health science information!
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