2023-04-16 09:08:37
You can test yourself
One out of every 10 people in Hong Kong suffers from diabetes, and there are many patients under the age of 35. A doctor quoted a study that, in addition to eating too sweet, eating one type of food often increases the risk of diabetes by 40%, and is more likely to cause four major diseases, and even induce gastric cancer. The doctor pointed out that if you eat too much of this kind of food, the body will have three obvious symptoms, and you can check whether your diet exceeds the standard.
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Frequently eating one type of food increases the risk of diabetes by 40%
Surgeon Jiang Kunjun in “Health 2.0″ program “Jiang P Medical Affairs”Said that in addition to obese people, who often eat sweets, eating too salty can also lead to diabetes. Citing research, he cited a long-term salty diet that increases the risk of diabetes by 40%.
Why eating too salty/high sodium diet can cause diabetes?
Dr. Jiang Kunjun explained that maintaining a high-sodium diet for a long time will greatly increase the risk of diabetes. There are two main reasons:
Salt stimulates the secretion of ghrelin, so eating too much salt will make you feel hungry, leading to increased food intake.
Salt can inhibit the secretion of insulin and increase insulin resistance, causing the body to become less sensitive to insulin and trigger high blood sugar.
Eating too salty/high sodium diet can also cause 4 major diseases
Dr. Jiang Kunjun pointed out that in addition to diabetes, excessive salt intake will bring four major harms to the body:
1. A high-sodium diet increases the burden on the kidneys
Table salt is a compound called “sodium chloride” (contains 40% sodium and 60% chlorine). Sodium ions are metabolized by the kidneys. If you take too much sodium, your kidneys will be burdened.
2. A high-sodium diet increases the risk of urethral stone formation
Sodium and calcium will be excreted together. When more sodium is excreted, more calcium will be excreted, and then the concentration of calcium ions in the urine will increase, and the chance of forming stones will also increase.
3. High Sodium Diets Cause Cardiovascular Disease
Sodium absorbs water. When too much sodium is taken in, there will be too much water in the blood vessels, and blood pressure will also increase. In the long run, it will increase the risk of cardiovascular disease.
4. A High-Sodium Diet Causes Stomach Inflammation
Sodium can irritate the lining of the stomach, and a salty diet can lead to stomach inflammation and increase the risk of stomach cancer.
3 Symptoms to judge whether the diet is too salty/high sodium
Dr. Jiang Kunjun pointed out that eating too salty can not only cause high blood pressure, but also increase the risk of diabetes. If you eat too much salt, your body will experience the following symptoms, which can help you check whether you are consuming too much sodium in your daily diet.
Judging whether the diet is too salty/high-sodium method, high-sodium diet has the opportunity to cause the following three major problems:
1. Edema: If there is too much water in the blood vessels, it will leak out of the blood vessels, causing body edema.
2. Frequent urination: Sodium ions will be excreted from the kidneys. If the food is too salty, the kidneys will continue to metabolize sodium ions, and a lot of water will be excreted in the urine, resulting in frequent urination.
3. Dry mouth: Due to eating too salty, the sodium content in the blood is too high, leading to often want to drink water, but no matter how much you drink, you will also feel dry mouth.
Dr. Jiang advises the public not to eat too much salt, and to be careful of hidden salt. Some processed foods actually contain a lot of salt, such as processed meat such as ham, processed bread, and processed pasta. In order to prevent diabetes, it is advisable to try to eat a light diet and be careful of hidden salt.
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[Same Field Gayon]Sodium content of processed meat:
Luncheon meat (about 3 slices) sodium: 1290 mg
Bacon (about 4 slices) Sodium: 1680 mg
*Sodium content per 100g of meat
Sausage (about 3 sticks) Sodium: 810 mg
*Sodium content per 100g of meat
Ham (about 4 slices) Sodium: 940 mg
*Sodium content per 100g of meat
Diabetes symptoms + 3 meals a day + prevention methods
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1 in 10 Hong Kong people suffer from diabetes
According to the data of the Hospital Authority of Hong Kong, there are currently about 700,000 diabetics in Hong Kong, accounting for 10% of the total population. There is one patient in every 10 Hong Kong people, and the number is obviously rising rapidly. Among those younger than 35 years old, 2% already had diabetes. Among people over the age of 65, more than 20% suffer from diabetes.
8 major symptoms of diabetes
Some diabetics may have the following 8 major symptoms at the early stage of the disease:
1. Frequent thirst
2. Frequent urination
3. Feel hungry
4. Weight Loss
5. Tired easily
6. Blurred vision
7. The wound does not heal easily
8. Itchy skin, women may experience genital itching
Diabetes is a chronic disease with metabolic disorders. Blood sugar rises when the body doesn’t produce enough insulin or when the body can’t use the insulin it produces. Excessive blood sugar can lead to fat and protein metabolism disorders, and in the long run, it will cause damage to multiple body systems and organs, including: cardiovascular, retina, nerves, kidneys, etc.
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Suggested menu of 3 meals a day for diabetic patients
The Department of Health pointed out that many people think that the diet of diabetics is completely different from that of normal people, or misinterpret it as a completely boring and painful “abstinence” or “diet”. In fact, the diet of diabetics is a healthy eating habit, not boring, but delicious and full of variety.
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The following is a weekly (three meals a day) menu for diabetic patients:
Monday
【Breakfast】Tuna Low Fat Cheese Wheat Bread Sandwich
【Morning Tea】Apple
【Lunch (assuming eating out)】Wonton soup rice noodles, boiled vegetables (without adding oil)
【Afternoon Tea】Kiwi Fruit
【Dinner (for a family of 4)】 Tomato and Lemongrass Fresh Shrimp Soup, Stir-fried Scallops with Broccoli, Shredded Pork with Lemongrass, Stir-fried Mixed Vegetables with Mushrooms, Brown White Rice
【Dessert】Egg stew
Tuesday
(Breakfast) Breakfast whole grain cereal (low sugar), with skim milk
【Morning Tea】Pear
【Lunch (assuming eating out)】Tomato beef rice, boiled vegetables (without adding oil)
【Afternoon Tea】Papaya
【Dinner (for a family of 4)】Vegetable Chicken Soup, Baked Chicken with Mushrooms, Emerald Shrimp Cake, Stir-fried Green Beans with Songxiang Leaf, Red and White Rice
【Dessert】Chrysanthemum red bean cake
Wednesday
[Breakfast]Tomato Shredded Meat Soup with Macaroni, Low-fat and Low-sugar Chocolate Milk
【Morning Tea】Orange
【Lunch (assuming eating out)】Italian spaghetti with prawns and herbs, field salad (less sauce)
【Afternoon tea】Low-fat and low-sugar cheese
【Dinner (for a family of 4 people)】Chicken soup with white fungus, braised pork with four vegetables, herbed salmon potato cake, eggplant with minced meat and garlic, multi-grain wheat rice
【Dessert】Bean paste glutinous rice cake
Thursday
【Breakfast】Whole wheat steamed bread, low calcium/sugar-free soy milk
【Morning refreshment】Raisins
[Lunch (assuming eating out)]White-cut chicken rice (peeled), boiled vegetables (without adding oil)
【Afternoon tea】Original biscuits
【Dinner (for a family of 4)】Tofu and vegetable soup, minced meat with pine nuts and water chestnut, emerald shrimp cake, stir-fried mixed vegetables with mushrooms, quinoa white rice
【Dessert】Boiled pear with sweet-scented osmanthus
Friday
【Breakfast】Spaghetti Soup with Lettuce and Shredded Chicken, Calcium Low/Sugar Free Soy Milk
【Morning Tea】Dragon Fruit
【Lunch (assuming eating out)】Wild Vegetable Pork Ramen
【Afternoon Tea】Dry Roasted Original Nuts
【Dinner (for a family of 4)】Baiyu miscellaneous vegetable soup, corn fish fillet with mushrooms, baked chicken with lemongrass and garlic slices, stir-fried green beans with pork and fragrant leaves,
brown rice
【Dessert】Kiwi
Saturday
(Breakfast) Wheat Bread Sandwich with Tomato and Egg, Calcium Low/Sugar Free Soy Milk
【Morning Tea】Watermelon
【Lunch (assuming eating out)】Winter melon seafood soup rice
【Afternoon Tea】Strawberry
【Dinner (for a family of 4)】Mixed Vegetable Chicken Soup, Mixed Fish Fillet with Colorful Vegetables, Dried Fruity Pork, Eggplant with Minced Garlic and Meat, Red and White Rice
【Dessert】Egg stew
Sunday
[Breakfast]Wheat skimmed milk with dried cranberries and plain nuts, calcium-added low/sugar-free soy milk
【Morning refreshment】Original biscuits
[Lunch (assuming eating out)]Shrimp dumplings, siu mai, beef rice rolls, chicken buns, boiled vegetables (without adding oil)
【Afternoon Tea】Mikan
【Dinner (for a family of 4)】Tomato and Lemongrass Shrimp Soup, Garden Lettuce Wrap, Fried Stuffed Bell Peppers, Stir-fried Mixed Vegetables with Mushrooms, Multi-grain Barley Rice
【Dessert】Papaya and Pear Jelly
The Department of Health pointed out that the diet of diabetics should properly distribute the intake of sugar (also known as carbohydrates) in daily meals, soups, fruits and snacks. The sugar intake will affect the blood sugar level. If the daily sugar intake can be properly distributed, the blood sugar level can be effectively controlled. Sugars are not only found in granulated sugar and honey, but also starches in cereals, root vegetables and dried beans, fructose in fruits and lactose in milk.
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The Department of Health recommends that diabetics should follow the following dietary principles:
Eat according to the recommended proportions in the “Healthy Eating Pyramid”.
A balanced diet, regular and quantitative, and the principle of “eating less and more meals” will help stabilize blood sugar.
Avoid overeating or undereating at the same meal. Include one or two healthy snacks between meals, if desired.
Pay attention to balanced nutrition and eat more high-fiber foods, such as vegetables, fruits, whole wheat bread, and brown rice.
Choose healthy cooking methods, such as steaming, boiling, and braising.
Reduce the intake of high-fat foods, such as fatty meat, fried food, whole milk, cake, coconut milk.
Avoid foods high in sugar. Those with a sweet tooth can use sugar substitutes for flavoring. Reduce the use of cornstarch to “beat the gorgon”, and avoid using gravy to mix rice.
Choose low-fat foods and use low-fat cooking methods.
Reduce consumption of processed and preserved foods.
Pay attention to the fat, sodium (or salt) and sugar content on the nutrition label, and choose low-fat, low sodium and low sugar foods.
How to prevent diabetes?
The Hospital Authority pointed out that obesity is a major risk factor for diabetes, so preventing obesity can help reduce the risk of diabetes. Authorities recommend the following methods of prevention:
1. Maintain an ideal weight. If you are overweight, you should set a weight loss goal (5-10% of your current weight).
2. The ideal body mass index (BMI) for Asians is 18.5 to 22.9.
3. BMI = weight (kg) ÷ height (m) – height (m).
4. Eat a balanced diet with the goal of “three lows and one high” – low fat, low sugar, low salt and high fiber diet.
5. Stay active and do moderate-intensity exercise regularly (30 minutes or more is recommended at least 5 days a week).
6. Since the early symptoms are not obvious, proper annual physical examination can help to detect the disease early.
[Same Field Gayon]5 High-Risk People with Diabetes
1. Immediate family members with diabetes.
2. People with high blood pressure and high blood fat.
3. Women who have a history of gestational diabetes or have given birth to overweight babies (weight 4 kg or more).
4. Obese people (whose body mass index BMI exceeds 23).
5. Middle-aged (45 years old or above) people, etc.
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