怎樣預防糖尿病？

How to prevent Diabetes Mellitus?

肥胖是一個引致糖尿病的主要風險因素，因此，我們可以透過預防肥胖，減低患上糖尿病的風險。以下是一些建議預防方法：

• 保持理想體重，體重過胖者，宜定下減重目標(5-10%現時體重)
  • 亞洲人的理想體重指標(Body Mass Index, BMI)為18.5-22.9
  • 體重指標 = 體重(公斤) ÷ 身高(米)÷ 身高(米)
• 均衡飲食，以「三低一高」- 即低脂肪、低糖、低鹽及高纖維素飲食原則為目標
• 保持活躍，定期進行中等強度運動(建議每星期最少五天進行30分鐘或以上運動)

由於早期症狀並不明顯，每年適當的身體檢查可助及早偵測疾病。

Obesity is the primary risk factor of diabetes mellitus. Thus, we could lower the risk of diabetes mellitus by preventing obesity. Some prevention methods are suggested below:

• keeping ideal weights. Those who are overweighed shall set out weight-losing target (5-10% of the current body weight)
  • the Body Mass Index (BMI) of Asians is 18.5-22.9.
  • BMI = Weight (kg) ÷ Height (m)  ÷ Height (m)
• Balanced diet with a target of “Three lows and one high” – i.e. low fat, low sugar, low sodium and high-fiber diet principle
• Keeping active, exercising regularly with medium intensity (it is recommended to exercise daily for 30 minutes or above for at least 5 days a week)

Since the early symptoms of Diabetes Mellitus are not obvious, proper body check every year could help detect the disease as soon as possible.