Nearly 25% of the US population, according to scientific publications, are in the so-called state of prediabetes, that is, have stable slightly elevated blood sugar levels. In our country the number of such people is somewhat lower, but not enough to not listen to the prognosis of physicians, who believe that people with pre-diabetes usually diabetes mellitus 2‑type develops within 10 years. More likely to suffer from urban residents.
To stop the progression of the disease, even if you already have prediabetes, can help change some habits. If you don’t know what the level of sugar in your blood, but you are prone to overweight and overeating, also take these tips on Board!
Relieve weight. Losing weight even 5 pounds can greatly reduce the risk of developing diabetes. So, we know that when overweight, losing just 5% of the total number of pounds (at 90 kg is only 4.5 kg) reduces the risk by 70%, even if the person is not engaged in physical activity! Use a food diary or an online diary with a calorie calculator to understand how many calories you consume daily. To lose weight need to reduce the energy value of food by 200-300 calories.
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Instead of mayonnaise, use vinegar. Green salad dressed with balsamic or Apple cider vinegar lowers the level of blood sugar. Therefore, Italian physicians recommended to combine the meals and dishes with this seasoning and foods that are high in carbohydrates. In other words, if you’re going to eat cake, start with a green salad with vinegar. It contained acetic acid inactivates the enzymes that breaks down carbohydrates, thus slowing their absorption. Accordingly there will be a sharp rise in blood sugar. For dressing, use at least two teaspoons of vinegar mixed with linseed oil, yoghurt, ground spices, honey.
Drink coffee. Surprisingly, this drink is “discourage” diabetes (of course, if with no coffee to eat a mountain of donuts or pastries). A study by Harvard school of public health found that 4-5 cups of coffee a day may reduce the risk of diabetes by 29%, while 6 or more cups — to 54%. However, this refers to a classic coffee Cup with a volume of 50 ml and 200‑ml mug, which we used to pour coffee. Data about this amazing property popular drink was going for 18 years, and found that protection from diabetes is coffee with caffeine.
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Forget about fast food. About the dangers of quick street food says a lot. Add to this the recent data from the University of Minnesota, where he observed several thousand volunteers in over 15 years. In the beginning of the study all subjects were at a normal weight. Then those who ate fast food more than twice a week gained more than 5 kg of weight, and the sensitivity of cells to insulin decreased in 2 times. Among the adherents of the ordinary power of such phenomena were recorded. Alas, such are the consequences of excess consumption of TRANS fats and simple carbohydrates, without which no “fast food”.
Do not eat meats daily. To completely become a vegetarian is not necessary, but occasionally to refrain from eating red meat is very helpful. Especially women older than 30 years. The study found that women who ate meat at least 5 times a week had a risk of diabetes by 29% higher than those who ate it 1 time a week. And the dishes with grilled meats, eat 5 times a week raised the risk to 43%. Interestingly, stewed poultry and fish, this risk did not increase at all.
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Rarely use the car. Try to do it only when without a car do not do: grocery shopping, supermarket, trip to the cottage, when moving. In everyday life try to walk. From walk people become more healthy, even if you are not losing weight. For example, a recent Finnish study found that 4 hours of walking per week (i.e. 35 minutes each day) reduce the risk of developing diabetes by 80%. The fact that walking, and any movement helps the body to more effectively absorb sugar from the blood. The regular movement of the cells increases the number of receptors to insulin, making themselves, they become more sensitive to this substance, as a result, they require it less.