终极指南第2类，从防止生活好与糖尿病

所有美国成年人的13％，现在估计有糖尿病，而且大多有2型糖尿病，根据2020年的一份报告Centers for Disease Control and Prevention（CDC）。这是超过34万人，所以有一个很好的机会，你或者你认识的人面临着糖尿病的诊断 - 或可能很快。

令人震惊的是，同一份报告发现，超过7万个成年人患有糖尿病不知道他们有它。

好消息是：在2型糖尿病是一种慢性疾病具有潜在的严重的副作用，有对其进行管理的方式。

这是你的完整的指南，2型，从证明有效的预防方法，以最好的锻炼和营养提示与生活条件好。

Type 2 diabetes is a complicated disease marked by chronically high levels of sugar (from food) in the bloodstream. The culprit is insulin resistance, which prevents your cells from absorbing the sugar like they should. When sugar lingers in the blood, it can lead to all sorts of health problems, from nerve damage to blindness to heart and kidney issues.

No one knows for sure why insulin resistance develops, but there are risk factors you can control and others you can't.

Type 2 diabetes doesn't usually develop overnight. Most people first enter a stage called prediabetes, marked by elevated high blood sugar that's not high enough to qualify as diabetes. About one-third of Americans have prediabetes, although more than 80 percent of them don't know it, according to the疾病预防控制中心.

That's a concerning stat, because people who have been diagnosed with prediabetes have about a 50 percent chance of developing type 2 diabetes in the next five to 10 years. However, there are steps you can take to lower your blood sugar levels and stop the progression.

Whether you have prediabetes or are facing risk factors that make you more likely to develop diabetes, take heart: There are things you can do to lower your chances of type 2.

Since diabetes is a disease that affects the way your body processes food, it may come as no surprise that modifying your diet is a major prevention method. But exercising regularly, controlling your weight and getting blood tests at routine health check-ups are all important, too.

The relationship between diabetes and weight is a complicated one. Case in point: Being overweight or obese is a major risk factor for type 2 diabetes — but sometimes people at a healthy weight develop the condition, too.

What's more, type 2 diabetes is linked to both weight loss and weight gain — and gaining weight when you're treating your diabetes might actually be a好标志。

如果你被诊断为2型糖尿病，你将与你的医生或医疗保健团队合作，保持条件检查并降低并发症的风险。一个做到这一点的最重要的方式是通过采取健康的饮食计划。

虽然没有一个尺寸适合所有人“糖尿病饮食”，有准则，你可以遵循，以帮助控制你的血糖水平，全面提高您的健康，这将有助于你更好地控制病情。

Getting regular exercise is another crucial way to stay healthy when you have type 2 diabetes. Moving more helps with blood sugar control, improves insulin sensitivity and can help you get to a healthy weight. And bonus: It can aid in relieving stress, which often worsens diabetes.

For the most effective workout plan, you'll want to incorporate有氧运动（想：步行，骑自行车，游泳），力量训练并考虑运动的活动，如瑜伽到您的每周一次的例行。