November 14th is the United Nations Diabetes Day every year. At present, the number of diabetic patients in China is over 140 million, which means that about 10 people in every country in China have 1 diabetes patients. This year's theme is "everyone enjoys diabetes health management". Here are some ways to control sugar, Control your weight and waist circumference Sugar control effect "comes naturally" In addition to taking medicine, among all sugar control methods, I think weight control and waist circumference control are the most intuitive and fundamental measures. These two indicators are basically enough. Because it includes the control of total energy intake, especially carbon, water and fat, as well as the concept of eating dynamic balance. As long as BMI and waist circumference are controlled within the normal range, sugar control is a natural thing. BMI = weight divided by the square of height, more than 24 is overweight and more than 28 is obese. Waist circumference should be controlled within 85CM for men and 80cm for women. If coarse grains are over ground Similar to refined carbohydrates Carbohydrates are the most important energy source for the human body and the only energy source for the brain. Therefore, it is not recommended to adopt a strict "ketogenic diet" of low-carbon water. Carbohydrates are not inedible. The focus is to control refined carbon water, such as refined rice and refined noodles, because they rise sugar quickly. You can eat coarse cereals, such as whole grains, potatoes and miscellaneous beans. They not only have more comprehensive nutrition, but also rise sugar slowly. Coarse grains with low grinding degree and large particles are better. Some coarse cereals are over ground, which is similar to refined carbon water. Yogurt, preserved meat, ketchup, etc Invisible sugar needs attention Type 2 diabetes is largely eaten, but it is not eaten with sugar. In daily life, sugary foods such as fruit juice, beverages, pastries, biscuits, ice cream, chocolate and honey are easy to detect, but some invisible sugars need attention. For example, there is a lot of sugar in yogurt, and even it contributes more sugar than all kinds of drinks. Many cooking dishes also taste with sugar, especially braised, soy sauce, sugar and vinegar. There are also many salty snacks and sauces. In fact, there are also a lot of sugar, such as preserved meat, dried meat, ketchup and so on. Sweeteners used in sugar free foods are conducive to sugar control, but they are not open to eating and drinking. In particular, some sugar free foods also contain a lot of starch. What you eat is sugar. "Balsam pear extract" and other hypoglycemic health products It's probably dosing Vegetables contain a lot of cellulose and soluble fiber, which can provide a more lasting sense of satiety, reduce the speed of carbon water digestion and blood glucose response. The so-called "hypoglycemic food" spread among the people is often vegetables, such as celery, agaric, mushroom, balsam pear, okra, broccoli and so on. It's right to eat more vegetables, but their hypoglycemic effect is certainly not immediate. On the market, there are often criminals selling hypoglycemic health products, such as balsam pear extract, lentinan and so on. Don't think about it. Maybe they added medicine. "Anaerobic + aerobic" exercise combination The hypoglycemic effect is the best Exercise can not only maintain a healthy weight, but also consume blood sugar. It makes sense to walk after dinner and live 99 years. Strenuous exercise after meals certainly won't work, but walking or fast walking can effectively reduce the peak blood sugar. It is generally believed that moderate intensity continuous aerobic exercise is the best for glucose control, but in fact, muscle strength training is also beneficial. It can improve insulin resistance. Therefore, we can combine the two, first do some anaerobic resistance training, and then do some aerobic training. In addition to the above, there are some factors that need to be paid attention to. For example, less smoking and drinking, regular work and rest, not staying up late, ensuring adequate sleep and rest, regulating tension and pressure, eating less and more meals, drinking enough water, etc. In short, although diabetes can not be cured now, only effective control measures can achieve long-term coexistence without affecting the quality of life. (outlook new era)