These four types of people are more likely to suffer from diabetes. Eating and sleeping well can effectively prevent them.

Recently, I heard that someone around me has diabetes. At present, the incidence of diabetes is increasing rapidly. The prevalence rate of diabetes in China has risen to 11.2%. So what kind of people are more likely to develop diabetes? There are four categories of people who are more likely to develop diabetes, and there are health books for you to stay away from diabetes. People who sleep less or too much often stay up late, people who sleep less or sleep too much are more likely to develop diabetes. Sleeping too much or too little can disrupt the body clock and reduce insulin sensitivity. Adults who stay away from diabetes are better off going to bed from 10 to 11 o'clock every night. Sedentary people who are sedentary and people who do not exercise are more likely to be found by diabetes. The risk of developing diabetes increases by 45% to 89%. The body's insulin sensitivity will be reduced, and the chance of getting diabetes will be greatly increased. The chance of getting diabetes, stay away from diabetes and engage in moderate physical activity at least five days a week.

Recently, I heard that someone around me has diabetes. Is this disease so common?

Diabetes is a common and frequently-occurring disease. At present, the incidence of diabetes is increasing rapidly. Data show that the prevalence rate of diabetes in China has risen to 11.2%.

Aah! Unexpectedly, it is so common, so what kind of people are more likely to develop diabetes? Is there any way to prevent it?

There are four types of people who are more likely to develop diabetes. Let's learn about it today and attach a health book for you to stay away from diabetes.

01

People who sleep too little or too much.

People who often stay up late, sleep less or sleep too much are more likely to develop diabetes.

It is generally believed that this has something to do with insulin sensitivity. Sleeping too much or too little can disrupt the body clock and reduce insulin sensitivity.

Sleep like this, stay away from diabetes.

It is best for adults to go to bed at 10: 11 every night and get up after 7: 9 hours.

02

A sedentary person

People who are sedentary and do not exercise are more likely to be found by diabetes.

The study found that sitting for more than three hours a day increased the risk of diabetes by 45% to 89%. And people who do not exercise for a long time, the body insulin sensitivity will be reduced, people are more likely to gain weight.

Under the dual effect, the chance of getting diabetes will be greatly increased. If you do it all day, even if you go to fitness and exercise after work, you will have a higher chance of getting diabetes than normal people.

Move like this to stay away from diabetes.

Do moderate physical activity at least 5 days a week for a total of more than 150 minutes.

Medium intensity refers to activities that require effort but can still talk easily when exercising, such as fast walking, dancing, leisure swimming, playing tennis, golf, cleaning windows, mopping the floor, washing large clothes by hand, etc.

Keep moving every day, and the total amount of activity every day is at least 6000 steps.

Reduce sedentary time and get up and move every hour.

03

A person who eats randomly.

If you are hit by the following points, you should be careful.

If you have nothing to do, go out for a meal, especially like to eat midnight snacks and sleep after eating.

There should be meat for every meal. The more oil, the better.

I don't like vegetables and fruits.

I prefer heavy dishes.

A thief eats fast.

Staple food never eats coarse grains, and every meal is white rice noodles.

Eat like this and stay away from diabetes.

The most important thing

Is to eat a balanced diet.

The average daily intake of more than 12 kinds of food, more than 25 kinds of food per week.

Eat 250 grams of cereal and 400 grams of cereal every day, including 50 grams of whole grains and mixed beans and 100 grams of potatoes.

Vegetables are included in the meal. Be sure to eat 300 to 500 grams of vegetables every day. Dark vegetables should account for 1 / 2.

Eat fruit every day, make sure to eat 200 to 350 grams of fresh fruit every day, fruit juice can not replace fresh fruit.

Eat a variety of dairy products, equivalent to 300 grams of liquid milk a day.

04

People with diabetes in their families

Diabetes has obvious genetic tendency and familial aggregation. Not only fathers and grandfathers, but also parents, children, siblings, aunts, uncles and cousins who have diabetes, especially those who have several diabetics at home, are prone to diabetes.

Such a family should start with its children. Do a good job in the first few, early prevention of diabetes.

Comprehensive source: healthy China, Tencent Medipedia

Source: national healthy lifestyle Action