(单词翻译:单击)
You can stay healthy despite diabetes with these strategies for keeping your blood sugar controlled.
遵循下面控制血糖的方法,即使患有糖尿病,也可以保持健康 。
You Will Need
你需要
A balanced meal plan
平衡的餐饮计划
Healthy foods
健康的食品
Regular eating habits
规律的饮食习惯
Carbohydrate and sugar contents
碳水化合物和糖含量
A doctor
医生
Exercise
运动
Relaxation techniques
放松技巧
Non-starchy vegetables (optional)
不含淀粉的蔬菜(可选)
Sugar-free drinks (optional)
不含糖的饮料(可选)
Steps
步骤
Never change your diet without first consulting your physician.
要改变饮食习惯,一定要先向医生咨询 。
STEP 1 Eat healthy
1.饮食健康
Follow a healthy, balanced meal plan that includes carbohydrates, protein, and fat, as well as vitamins, minerals, and fiber.
遵循健康平衡的饮食计划,包含碳水化合物,蛋白质,脂肪,以及维生素,矿物质和纤维在内 。
Fill up on non-starchy vegetables, such as greens, peppers, broccoli, and green beans.
用不含淀粉的蔬菜来充饥,比如绿叶蔬菜,辣椒,西兰花和四季豆 。
STEP 2 Eat regularly
2.饮食规律
Don't skip or delay meals. Keep your metabolism running strong and avoid overeating later by enjoying regular meals and snacks.
每餐不要省略或延后 。享用规律的餐饮和零食,保持有力的新陈代谢,避免稍后暴饮暴食 。
STEP 3 Count carbs
3.计算碳水化合物
Count carbohydrates to consistently control the amount of sugar in your bloodstream.
计算碳水化合物,坚持控制血液中的糖含量 。
STEP 4 Don't drink too much sugar
4.不要喝太多含糖饮料
Be mindful of the carbs and sugar present in drinks, such as regular sodas and juices, and limit your intake of these beverages.
警惕饮料中的碳水化合物和糖,比如汽水和果汁,限制这些饮料的摄入量 。
Carry your own sugar-free drinks when you are away from home. Good choices are bottled water, club soda with lemon or lime slices, sugar-free soft drinks, and unsweetened or artificially sweetened tea.
外出的时候自己携带不含糖的饮料 。良好的选择包括瓶装水,加柠檬或青柠片的汽水,无糖软饮料,无糖或人工甜味剂的茶 。
STEP 5 Take your meds
5.携带药物
Make sure to take medication that your doctor prescribes as directed.
一定要随身携带医生开的药物 。
STEP 6 Get your blood pumping
6.锻炼
Exercise regularly to keep your blood sugar down and maintain a healthy weight.
经常运动,将血糖维持在较低水平,保持健康的体重 。
STEP 7 De-stress
7.放松压力
Use relaxation techniques, such as slow, deep breathing and progressive muscle relaxation, to reduce the level of sugar-elevating stress hormones in your blood.
使用放松技巧,比如缓慢的深呼吸和渐进性肌肉放松技巧,降低血液中刺激血糖增加的压力荷尔蒙水平 。
Approximately 22 million people in the U.S., or 8 percent of the population, have diabetes.
美国大约2200万人,也就是大约8%的人口患有糖尿病 。