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Currently, diabetes account for higher rates in the world, serious in today's society is particularly type2 diabetes. The disease can cause more serious disease than for each of us. Although this disease is very common, but we should know that it is possible to be prevented by a healthy lifestyle and food science. Here are some methods to help you prevent diabetes: 1. Lose weight Reducing body weight is the simplest way to take you off the danger of diabetes. People who are overweight or obese have the highest risk for the disease. According to the doctor, even for type 2 diabetes, we can also reduce your risk by losing weight. It is important that you control the amount of additional calories in the body each day and hard practicing sports regularly. 2. Eat plenty of green vegetables If you usually eat breakfast with oily foods like bread, butter cheese, french fries ... go swap with salad each morning. Additional green vegetables regularly is the simplest way to prevent diabetes. This is also an effective way to reduce your weight, keep your blood sugar stable. 3. Limit the ride We do not want to say you do not ride anymore but then limit the dependence on the car too much without movement by walking or cycling every day. Take advantage of anytime, anywhere to walk away and avoid the elevator but instead taking the stairs or parking at a distance from work and walk to it ... Or beside cutting calories can then practice help you lose weight and body use insulin more effectively. 4. To add whole grains Eating certain types of whole grains also help stabilize and control the amount of sugar in our blood. According to research results of scientists, additional whole grains regularly will decrease the risk of type 2 diabetes, stroke, high blood pressure, even against breast cancer. 5. Make friends with coffee You may not believe but coffee actually help you avoid diabetes very well. Some studies show that coffee or caffeine rather can prevent diabetes safely. We should drink 1 cup regular coffee mornings to prevent risk. 6. Skip the fast food Fast food is the worst nightmare in the fight against diabetes. Therefore, you should limit the snack whenever possible. 7. Examination regularly How to prevent and cure easiest regular checkups to detect early disease. You need to know your blood sugar like, especially in your family has had diabetes. Take periodic blood tests and follow the doctor's advice to the best prevention. 8. Do not drink beer Drinking too much causes high blood fat disorders, mainly converted to low-density triacylglyceride and protein in the blood. Clinically proven, people drink not only makes high blood fat, but also maintained for long periods. For patients treated with insulin drink when hungry cause low blood sugar easy 9. Increased physical activity - Sports more than 30 minutes in most days - Exercise of about 1h / day in most days - Active in all activities and steps between 5,000-10,000 feet / day. - Avoid sitting still for too long at work, take a break after 1 hour 5 minutes work - For women, should limit the work at night. 10. There is a reasonable diet - Eat a variety: eat 20 foods each day by eating a mixed cuisine, with many dishes in a meal, and dishes change daily, between the day, seasonal ... Should limit foods that provide empty energy as sugar, soft drinks, candy ... - Eat in moderation: not eaten too full or too hungry, do not eat anything too much. - Eat whole, close to nature so little loss of nutritional ingredients in food. - Use vegetable oil instead of animal fat, just enough powdered sugar according to operational needs of the body, avoiding excess weight gain more likely. - Eat lean meat without the skin, fish eat more meat. Eat more vegetable protein types like tofu, other legumes. - Limit salt, hypertension if only use <1/2 teaspoon salt / day including food tasting. - Drink milk to prevent diabetes. Source: Compiled
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