How can I not become this half? You'd better remember these five sentences!
Muscle is a natural hypoglycemic agent.
Narrator:
Wang Longde, former Vice Minister of Health, Academician of China Academy of Engineering, Chief Expert of Healthy China 2030 Strategy Research Group.
Do you know why people get old? The main cause of human aging is muscle loss. Look at that old man shivering, his muscles can't hold on. Everyone is born with many muscle fibers, and they are fixed.
Then from the age of 30, if you don't exercise your muscles deliberately, you will lose weight year after year, and the speed of losing weight will be very fast. At 75, how much muscle do you have left? 50%, half gone.
Now the more common type 2 diabetes is related to the disappearance of muscles. Because insulin plays a role in lowering blood sugar, it needs the help of "assistant", that is, insulin receptor, and this assistant exists in muscle cells.
If you don't exercise for a long time, with the decrease of muscles, the number of "assistants" will also decrease, the hypoglycemic effect will gradually fail, and blood sugar will go up.
Therefore, exercise, especially weight-bearing exercise, is the best way to maintain muscles. Many comrades think of the gym as soon as they say it, so is it really necessary to go to the gym? No, we can exercise anytime and anywhere. When watching TV, you can walk and watch, or you can jump and watch:
Please note that there are three requirements for effective physical exercise:
Frequency, at least three times a week;
Time, an average of more than half an hour a day;
The intensity and heart rate should reach (170- age) times.
Only when the above three requirements are met and there is enough energy consumption can exercise be effective. ?
2.？ Don't eat big fish and meat if you have the gene to eat chaff and swallow vegetables.
Narrator:
Xiang Hongding, Director of Diabetes Center of Peking Union Medical College Hospital
Why are people more likely to get diabetes now? Eat it!
After all, China people eat big fish and meat with "the gene of eating chaff and pharynx". This way of eating makes people fat after a few days without enough food and get diabetes.
People in China used to be very hungry. Why do you say that?
Until the reform and opening up, the people of China have never been rich. Long-term poverty has made China people "anti-hunger". A full meal can make them hungry for two days. Therefore, people who have been handed down alive have the ability to resist hunger, and it can be said that there is a "hungry undead gene." This gene is a very good gene in a recession. Without this gene, you will die. You need this gene to survive.
After the reform and opening up, he suddenly became rich, and this gene is still accumulating energy there. So if you don't have enough to eat for a few days, you may get fat, your blood pressure is high, your blood sugar is high, and diabetes and hypertension will come.
So in the rich stage, the conservative genes changed from good genes to bad genes. People get fat easily. Insulin resistance, metabolic syndrome and diabetes will appear after gaining weight. This is the process.
So whether you don't have diabetes or have diabetes, if you have money, you still have to eat "poor"!
3. No food is hypoglycemia!
Narrator:
Chen Wei, Deputy Director of Parenteral Nutrition Department of Peking Union Medical College Hospital
To tell the truth, no food is hypoglycemic. All food eaten in the stomach will be digested and absorbed, leading to an increase in blood sugar, but the speed is very fast.
Because the digestion, absorption and utilization rates of carbohydrate, fat and protein in food are different, it is more for a certain person, which is easier to increase sugar and which is less easy to increase sugar.
Generally speaking, the more kinds of food you eat, the more complicated it will be for them to pass through the intestine, and the sugar will rise more slowly than eating a certain food alone.
Therefore, don't eat only one kind of food at a meal, even if it is considered as a food with low glycemic index. Eat meat and vegetables, dry and thin, thick and thin. The total calories should not be high, eat enough 20 kinds (including oil and salt sauce vinegar, staple food, fruits and vegetables, etc. ).
5. Remember a digital song for prevention and control.
Narrator:
Tong Xiaolin, diabetes expert, former vice president of Guang 'anmen Hospital of China Academy of Medical Sciences.
Diabetes is not an isolated disease. Patients often have hypertension, dyslipidemia, hyperuricemia and hyperlipidemia. We must regard metabolic syndrome as a whole.
Metabolic syndrome is a typical "unhealthy lifestyle disease", and the treatment must start with changing lifestyle. To this end, we put forward a digital song to prevent and treat metabolic syndrome: