Are you prediabetic?
Do you know what prediabetes is? Is prediabetes diabetes? Let’s learn about prediabetes together:
Diagnostic criteria for prediabetes
The intervention goals for prediabetes are to ensure normal weight, normal blood sugar (fasting blood sugar between 4.4-6.1mmol/L, blood sugar 2 hours after a meal less than 7.8mmol/L), normal blood pressure (below 140/90 mmHg), and blood lipids. normal. What should be done?
Ten Interventions for People with Prediabetes
1. Gradually reach or maintain the ideal weight, with a body mass index less than 24 kg/m2;
2. Self-measure your weight every week, and formulate corresponding dietary strategies based on weight changes to achieve a balanced diet;
3. When attending necessary banquets, follow the principles of a nutritionally balanced diet as much as possible. It is advisable to choose high dietary fiber, low-calorie foods such as vegetables and whole grains, and reduce the intake of various meats and fried foods. It is recommended to choose dishes such as: Western Celery lily, stir-fried bitter gourd, spinach vermicelli, mixed vegetables, salad green bamboo shoots, salad enoki mushrooms, etc.;
4. Work and rest regularly, relax and balance work and rest. Arrange time reasonably to ensure the quantity and quality of breakfast and lunch, and reduce the chance of having a "big meal" at dinner;
5. To avoid hunger, consume a small amount of nuts (such as peanuts, cashews, walnuts), yogurt, fruits, etc. during work breaks to avoid excessive energy intake due to hunger during meals;
6. Use tea drinks skillfully. Use cassia seeds, chrysanthemums, lotus leaves, wolfberry seeds and other traditional Chinese medicines that are both medicinal and edible to replace tea drinks. For example, stir-fry cassia seeds into yellow tea, make tea with wolfberry seeds and chrysanthemums, and make lotus leaves with cassia seeds. make tea;
7. Ensure daily exercise. Choose an exercise method that suits you according to your physical condition, ensure aerobic exercise at least 5 times a week, for more than 30 minutes each time, and strength exercise at least 3 times a week, 20 minutes each time;
8. Avoid getting angry, keep your mood comfortable, avoid emotional tension, and cultivate the good virtues of diligence, simplicity, tolerance, kindness, contentment, cohesion, and teamwork;
9. After lifestyle intervention, blood sugar changes need to be followed up regularly. It is recommended to check blood sugar changes in the hospital at least once a year. Whether it is fasting or postprandial blood sugar needs to be determined according to the condition;
10 For people who still have poor blood sugar control after 6 months of self-reinforcing lifestyle intervention, have a long life expectancy, and desire health, drug intervention can be used.
People with prediabetes may not necessarily develop diabetes. As long as they are detected early and intervene early, it is completely achievable to prevent diabetes from developing for 20 years!
