你的血糖亮“黄灯”了吗？抓住逆转黄金期

Core Points - The article highlights the increasing awareness of diabetes, particularly the prediabetes stage, which is often overlooked despite its significance in diabetes progression [1][2] - It emphasizes the importance of early detection and management of prediabetes to prevent the onset of diabetes [1][5] Group 1: Diabetes and Prediabetes Overview - As of now, there are approximately 140 million diabetes patients in China, with over one-third of the population currently in the prediabetes stage [1][2] - Prediabetes is defined as having blood sugar levels higher than normal but not yet meeting the criteria for diabetes diagnosis, serving as a transitional phase before diabetes onset [1][2] Group 2: Health Management Strategies - Individuals in the prediabetes stage can still reverse their condition as pancreatic beta-cell function has not severely declined, and insulin resistance can be improved [5] - A recommended dietary approach includes the "211 plate method," which consists of two fist-sized servings of non-starchy vegetables, one fist-sized serving of carbohydrates, and one fist-sized serving of quality protein [5] - The article advises against sugary drinks, noting that liquid sugars are absorbed more quickly than solid foods, leading to higher blood sugar levels [7] Group 3: Exercise Recommendations - The "135 exercise rule" is suggested, which includes exercising one hour after meals to prevent blood sugar spikes, engaging in at least 30 minutes of exercise each session, and maintaining a routine of at least five days a week [7] - A combination of aerobic exercises (like brisk walking or cycling) and resistance training (such as squats or dumbbells) is recommended for optimal results [7]