Top 5 ways to prevent diabetes

Diabetes and its complications have become as big a challenge as contagious disease. Extreme care has become essential in preventing and controlling diabetes. Here are five things to look for when selecting yours.

1) Practice regular exercise

Only a handful of people in the world engage in good physical work. Very few people engage in regular exercise to maintain good health.TV for two hours a day. Studies show that people who see it have a 14 percent increased risk of diabetes.

However, working two hours a day or walking around the house reduces the risk of diabetes by 12 percent, as well as walking an hour faster each day reduces the risk of diabetes by 34 percent.

We often immerse ourselves in TV, mobile, etc., instead of the usual homework or exercise. Often at that time snacks, sweets, fried sweets, etc. are eaten.

2) Eating a healthy diet

The traditional diet consisted of unbroken rice, unprocessed wheat, vegetables, and fruits. But now we mostly consume low-nutrient but high-calorie foods, including browned rice and processed wheat (maida), processed and non-processed meats, junk foods that are high in fat and trans fat.

These can lead to obesity and other lifestyle diseases. Because bran contains a lot of fiber, it can reduce the risk of diabetes.

Over the last two to three decades, the energy intake of meat in the diet has increased from 9.3 percent to 15 percent and the energy intake from fat has increased from 22 percent to 30 percent.

Trans fats are high in fast foods, which can significantly increase the risk of diabetes and heart disease.

3) Lose weight

Weight loss will be followed by fatigue and constant tiredness. There is no easy way out. Half of your diet should consist of low-calorie, nutritious vegetables, salads, and fruits.

Cut down on carbohydrates such as rice, wheat and tubers by a quarter of your diet. The remaining quarter can be chosen from meat, fish, eggs, pulses, dairy products, etc. If you want to lose weight, you need to reduce the amount of food.

Dinner should be eaten early and lightened. There has been a huge increase in the number of obese children and adolescents in recent years.

Eating lots of sweets and sugary drinks from childhood converts it into fat in the body and causes obesity. This can lead to diabetes in the future.

Children should not avoid sweets altogether. But give it only occasionally and practice. Teach other healthy alternatives (fruits) instead of sugar. Keep in mind that sugar contains no nutrients other than sweeteners.

4) Quit smoking

Smoking is another factor that increases the risk of diabetes. The risk is 45 percent higher in smokers. China is the largest producer and consumer of cigarettes in the world. They smoke one-third of the cigarettes produced.

This is one of the reasons why China has the highest number of diabetics in the world.

5) Avoid alcohol

Excessive alcohol consumption more than triples the risk of diabetes. It can also cause overweight, high triglyceride, pancreatitis and liver disease. Healthy habits do not wait to start after getting sick. It should teach children from an early age.

We need to build a healthy society through the constant involvement of parents, teachers, health workers and even governors.