健康规律饮食有效控制血糖(视频+文本+字幕)

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。

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