Bệnh tiểu đường được đánh giá là đại dịch của Việt Nam cũng như trên toàn thế giới. Căn bệnh “giết người âm thầm” này đang xuất hiện ngày một nhiều do thói quen ăn uống vô độ và lối sống ít vận động. Vậy bệnh tiểu đường là gì? Cách phòng tránh bệnh tiểu đường như thế nào? Bài viết dưới đây sẽ tổng hợp những cách làm hàng ngày tuy đơn giản nhưng có thể giúp bạn phòng ngừa căn bệnh này rất hiệu quả.
Bệnh tiểu đường – Đại dịch toàn cầu thế kỷ 21
Là một trong những rối loạn phổ biến nhất hiện nay, bệnh tiểu đường là rối loạn chuyển chất bột đường gây tăng đường huyết mãn tính, hậu quả của sự thiếu hụt hoặc giảm insulin hoặc kết hợp cả hai.
Theo tổ chức Y tế Thế giới: “Thế kỷ 21 là thế kỷ của các bệnh nội tiết và các rối loạn chuyển hóa, điển hình là bệnh đái tháo đường”. Đái tháo đường đang có tốc độ gia tăng nhanh chóng ở các nước đang phát triển, trong đó có Việt Nam. Đây cũng là căn bệnh được các chuyên gia coi là “Đại dịch toàn cầu thế kỉ 21”.
Theo các số liệu thống kê mới nhất, sau 10 năm tỷ lệ mắc bệnh đái tháo đường ở Việt Nam đã tăng gấp 2 lần từ gần 3% dân số lên đến 5,4%. Ước tính nước ta có khoảng 3 triệu người bệnh. Còn hơn 380 triệu người trên toàn thế giới đang bị ảnh hưởng bởi căn bệnh này.
Các chuyên gia y tế cho biết, số người thiệt mạng do tiểu đường còn nhiều hơn cả do ung thư vú và bệnh AIDS cộng lại. Ở Mỹ, cứ 3 phút, lại có một người vĩnh viễn ra đi vì tiểu đường.
Bệnh đái tháo đường (ĐTĐ) tuy không phải là bệnh lây nhiễm nhưng được mệnh danh là “kẻ giết người thầm lặng” và đang có xu hướng trở thành đại dịch thứ 4 của nhân loại, sau tim mạch, ung thư và AIDS. Mỗi năm, toàn thế giới phải tiêu tốn hàng ngàn tỷ USD chi phí trực tiếp cho chữa trị, phòng ngừa biến chứng và các công trình nghiên cứu lớn nhỏ về phương pháp điều trị bệnh, nhưng vẫn không thể lấp đầy những tổn thất và hậu quả khốc liệt do bệnh đái tháo đường gây ra.
Hầu hết chúng ta đều nắm rõ triệu chứng của bệnh tiểu đường như khát nước, mệt mỏi, thường xuyên đói, khát nước, giảm cân đột ngột, rối loạn chức năng tình dục, vết thương chậm lành….
Còn nguyên nhân của bệnh tiểu đường hiện nay vẫn chưa được xác định rõ ràng. Theo các nhà khoa học, có thể là do mối quan hệ gia đình (nếu cha mẹ bị tiểu đường thì con của họ sẽ dễ bị tiểu đường hơn), lối sống (bao gồm chế độ ăn uống, luyện tập, thói quen sinh hoạt…)
Bất kỳ ai từng biết về sự nguy hiểm của căn bệnh tiểu đường đều sẵn sàng làm mọi việc để nhằm phòng ngừa đại dịch của Việt Nam cũng như trên toàn thế giới này. Vì thế, chúng ta phải biết cách phòng tránh bệnh tiểu đường từ trong cuộc sống hàng ngày để không mắc căn bệnh có gánh nặng tử vong và tàn phế rất cao, điều trị tốn kém; trong khi nếu được phát hiện sớm, việc điều trị rất đơn giản với chi phí ít tốn kém. Vậy cần làm gì để phòng tránh bệnh tiểu đường?
Những cách phòng tránh bệnh tiểu đường đơn giản mà hiệu quả
Kiểm soát cân nặng
Cứ mỗi 2 kg giảm cân là bạn cũng giảm đáng kể nguy cơ mắc bệnh. Thậm chí, những người quá béo có thể giảm đến 70% nguy cơ bị tiểu đường khi chỉ giảm được 5% số cân nặng, ngay cả khi chưa tập thể dục.
Uống đủ nước
Đôi khi cơ thể không phân biệt được cảm giác đói và khát nước. Do đó, bổ sung nước cho cơ thể quan trọng hơn là ăn một số thức ăn dạng lỏng. Khi cơ thể được cung cấp đủ nước, bạn sẽ không còn thèm ăn thực phẩm chứa nhiều đường.
Ăn nhiều rau xanh
Một cách tốt để ngăn chặn bệnh tiểu đường là để tiêu thụ nhiều rau xanh, vì những thực phẩm này giúp duy trì lượng đường trong máu ổn định.
Khi bắt đầu bữa ăn nên ưu tiên các loại rau xanh trước, sau đó mới ăn các loại thực phẩm khác. Cách đó giúp bạn no nhanh hơn.
Bổ sung giấm vào chế độ ăn uống
Hãy biến giấm trở thành một phần trong chế độ ăn uống của bạn, với mục đích ngăn ngừa bệnh tiểu đường. Bởi giấm chứa axit axetic có thể làm giảm lượng đường trong máu.
Bổ sung ngũ cốc
Một trong những cách tốt nhất để ngăn ngừa bệnh tiểu đường, đột quỵ và tim mạch là thêm ngũ cốc vào chế độ ăn của bạn, vì chúng có thể làm giảm cholesterol và lượng đường trong máu.
Tăng cường chất xơ
Thực phẩm giàu chất xơ như rau quả, trái cây… có thể làm tăng khả năng hấp thụ insulin của cơ thể tốt hơn, do đó ngăn ngừa bệnh tiểu đường.
Uống cà phê
Nếu bạn là fan của cà phê, cứ tiếp tục giữ thói quen này. Nó sẽ giữ cho bệnh tiểu đường tránh xa bạn.
Nghiên cứu của Trường Y tế cộng đồng Harvard (Mỹ) trên hơn 126 nghìn người cho thấy, những người uống hơn 6 cốc cà phê mỗi ngày thì có nguy cơ mắc tiểu đường tuýp 2 thấp hơn từ 29 tới 54%. Nếu uống từ 1 đến 3 cốc thì tác dụng không đáng kể. Caffein ở các dạng khác như trà, sô cô la cũng có tác dụng. Các nhà nghiên cứu cho rằng caffein có thể đã giúp thúc đẩy sự trao đổi chất.
Tránh xa thức ăn nhanh
Khảo sát 3.000 người tuổi từ 18 đến 30 trong vòng 15 năm, nhóm nghiên cứu Đại học Minnesota tìm thấy những ai ăn thức ăn nhanh nhiều hơn 2 lần mỗi tuần thì nặng hơn 5 kg và có nguy cơ bị kháng insulin cao gấp 2 lần so với nhóm ăn ít hơn một lần mỗi tuần. Đây là hai yếu tố nguy cơ chính gây tiểu đường tuýp 2.
Giảm ăn thịt đỏ
Bạn không nên ăn thịt đỏ thường xuyên mỗi ngày, vì nó làm tăng cao nguy cơ tiểu đường tuýp 2. Các loại thịt chế biến sẵn như thịt lợn muối xông khói, hot dog cũng gây nguy cơ tương tự.
Bổ sung quế vào thực đơn
Hãy thêm quế vào bữa ăn hàng ngày. Quế có công dụng duy trì lượng đường huyết ở mức ổn định. Quế có tác dụng làm giảm đường máu mạnh mẽ, làm kích hoạt các enzyme vốn kích thích các thụ quan insulin hoạt động.
Kiểm soát stress
Căng thẳng là một trong những nguyên nhân góp phần gây ra bệnh tiểu đường. Stress kinh niên có thể làm đường máu của bạn tăng vọt, vì vậy hãy học cách kiểm soát stress. Các hoạt động nghỉ ngơi, thư giãn (như tập thiền, yoga, đi bộ, thiền, ngủ sâu..) sẽ giúp bạn lấy lại sự thăng bằng này.
Đi bộ ít nhất 35 phút/ngày
Một nghiên cứu đã khẳng định rằng đi bộ ít nhất 35 phút/ngày có thể giảm nguy cơ mắc bệnh tiểu đường lên tới 80%! Bạn sẽ khỏe hơn, ngay cả khi không giảm được cân nào. Đi bộ làm tăng sự hấp thu của đường vào tế bào cơ thể, thay vì đi vào máu.
Tạo giấc ngủ đêm trọn vẹn
Những người ngủ ít hơn 6 tiếng mỗi đêm thì có nguy cơ tiểu đường cao gấp đôi, còn người ngủ quá 8 tiếng thì lại tăng nguy cơ gấp 3. Để có giấc ngủ ngon buổi tối, hãy gác công việc lại cơ quan, không xem tivi quá khuya.
Duy trì các mối quan hệ tình cảm tốt
Tiểu đường có xu hướng tăng mạnh ở những người sống độc thân. Còn nếu sống một mình, bạn hãy cố gắng duy trì thói quen sinh hoạt lành mạnh.
Xét nghiệm máu
Nhiều dấu hiệu tiểu đường rất thầm lặng. Nhưng một xét nghiệm máu đơn giản có thể tiết lộ mức độ nguy cơ của bạn. Hãy kiểm tra định kỳ để phát hiện bệnh sớm, trước khi quá muộn.
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Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
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After I initially left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and from now on every time a comment is added I get 4 emails with the same comment. There has to be a means you can remove me from that service? Cheers.
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Hi there! This article could not be written any better! Looking through this article reminds me of my previous roommate! He continually kept talking about this. I am going to send this information to him. Pretty sure he’s going to have a very good read. I appreciate you for sharing!
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Very good post. I will be dealing with a few of these issues as well..
It’s nearly impossible to find knowledgeable people in this particular topic, but you seem like you know what you’re talking about! Thanks
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