03/28/2016
This article was translated by an automatic translation system, and was therefore not reviewed by people.
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Type 2 diabetes can usually be avoided by preventive, improving power and reduce weight.
If you are one of these people who are scared of numbers, you will not like what comes next.
In 2014, at least 350 million people were living with diabetes. In 2012, the disease had caused the death of 1.5 million people, a figure that the World Health Organization estimates that will increase by about 50% this decade.
The good news is that, in most cases, preventive measures can be taken.
This is because the most common diabetes is known as Type 2, which is linked to weight and lifestyle. So it's in our hands to do something to ward off the threat of disease.
Type 2 diabetes can begin quietly, with no very obvious signs, but it is important to know the risk factors to prevent.
What to do
If you are overweight or too large waist, can prevent or delay type 2 diabetes by maintaining a healthy diet and being more physically active.
It is estimated that each kilo more increases the risk of disease by 16%.
It was proved that some specific weight loss method is more effective than others.
It is recommended a diet rich in vegetables, which have few calories and many vitamins and minerals, seasoned with healthy fats like olive oil, accompanied by nuts, nuts and fish.
Proteins are also important. Among the good sources are lean and non-processed, lentils, Greek yogurt, eggs, grains and, again, the nuts, nuts and fish.
And fruit: although tropical have too much sugar, it does not mean that need to be banned.
Exercise is essential for good health, but remember that common activities include: walking, cleaning the house, play with the kids - anything that makes you move helps control your weight and can reduce the sugar level in the blood, it contributes to the body use insulin more effectively.
Reminder
It is often confused with hunger and thirst, so it is advisable to stay hydrated if you are eating well.
The best drink is water, which has no calories and there is no doubt that is good.
Many other drinks have too much sugar or contain caffeine and additives.
Soft drinks, energy drinks and coffee with lots of milk are particularly bad.
Consider drinks sweetened with artificial substances as a luxury that you give yourself sometimes, as there is evidence that they increase our desire to consume sweet foods.
If you do not like water, add ingredients such as citrus fruits, ginger or mint. Or take herbal tea.
The amount of water you need varies, but the clear urine is a good sign that you are drinking enough.
How much is too much?
In our world Oversized portions, it is difficult to know which size of a sensible portion.
Not only the size of the portions grown in recent years, but also the dishes.
The formula is simple: smaller = smaller entree portions.
It is easier to get an ideal portion in a smaller dish, and many of us fill the dishes without regard to their size.
Use your hand as a guide
His hand is a great gauge for the size of the ideal portion.
A portion of protein should be about the size of the palm of your hand; a cereal dough or the size of the handle; butter and oil must fit on the tip of your finger.
Freeze leftovers
Cook large quantities is good to save time, but becomes a problem if you do not resist and ends up repeating.
Store leftovers immediately to get them ready for the next meal. If they are frozen, and not in the refrigerator, it is less likely to nibble on.
strict diet and reversal
New studies have shown that the blood sugar levels in people suffering from type 2 diabetes can be normalized when they adopt a very low calorie diet for eight weeks.
The researchers selected highly motivated individuals, who were more likely to follow the diet, and kept them under strict medical supervision.
The study indicates that significant weight loss reduces the amount of fat present in the liver and pancreas.
This, in turn, caused a better functioning of insulin and the return to normal levels of blood sugar.
The results have been less encouraging in the case of participants who had had type 2 diabetes for more than four years.
Although the research is promising, we still need more details. Moreover, the weight loss must be maintained so that the benefits continue.
This is hard - and many people have difficulty following restrictive diets.
Therefore, a change in lifestyle that includes exercise and routine can be preferable and easier to maintain.
Try a strict diet without medical care can be dangerous. Therefore, it is important to consult a doctor before starting a diet.
Source: Welfare
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This article was translated by an automatic translation system, and was therefore not reviewed by people.