生活方式与糖尿病专题讲座.ppt

运动量判定 适宜：脉率5-10min恢复 过大：脉率10-20min仍未恢复 不足：脉率2min即恢复 运动强度 极轻度 30min：散步、乘车站立、做饭、家务（洗衣服、打扫除）、买东西 轻度 20min：步行（70m/min）、沐浴、下楼、做体操、自行车（平路） 中度 10min：慢跑，上楼、自行车（上坡）、滑雪、滑冰、登山、排球 高强度 5min：马拉松、跳绳、剑术、游泳（蛙泳） 1、最低强度运动(约锻炼30分钟) 2、低强度运动（锻炼约20分钟） 3、中等强度运动（锻炼约10分钟） 4、高强度运动（锻炼约5分钟） 老年糖尿病人应注意的问题 运动前全面检查身体 避免过分激烈的运动 运动要适量 在运动中要善于保护自己的皮肤及骨骼 运动注意 准备活动：5-10min，伸展运动、慢走 运动锻炼：20-30min 运动后放松活动：5-10min，慢走、自我按摩 运动三阶段 预防运动中低血糖1 餐后1/2～1小时参加运动 避免短效胰岛素注射后30分钟～1小时运动 避免在大腿等部位注射胰岛素 携带 糖片，水，糖尿病患者卡：姓名、住址、电话、联系人、所患疾病 预防运动中低血糖2 运动持续时间长时，运动前或运动中加餐 长时间大运动量的运动如郊游、爬山时，运动后也应增加进食 若有条件，运动前、中、后测血糖 运动总结 安全第一 适量运动 持之以恒 祝大家心情愉快 ! 身体健康 ! * A “carb choice” or “carb exchange” is a portion of food containing 15 grams of carbohydrates. 1 starch exchange = 15 grams carbs = 1 choice or 1 fruit exchange = 15 grams carbs = 1 choice or 1 milk exchange = 12 grams carbs = 1 choice or 3 vegetable exchanges = 15 grams carbs = 1 choice or 1 other carbohydrate exchange (15 grams carbs)[ 1 fat exchange = 0 grams carbs = 0 choice 1 protein exchange = 0 grams carbs = 0 choice What is a starch exchange? The starch list contains breads, cereals, rice, pasta, crackers, grains, starchy vegetables (potatoes, corn, green peas, sweet potatoes, and winter squash), dried beans and lentils and many snacks. One starch exchange contains 15 grams of carbohydrates. In general one starch exchange is: 1/2 cup of cooked cereal, grain or pasta 1/2 cup cooked starchy vegetables like potato, corn, green peas, sweet potato, winter squash 1 ounce of a grain product, for example 1 slice of bread, 1 small tortilla or 1 ounce dry cereal 1/2 cup cooked beans or lentils 3/4 to 1 ounce of most snack foods; however, some snack foods also have fat. What is a fruit exchange? The fruit list contains fruits and fruit juices. One fruit exchange contains 15 grams of carbohydrates. In general 1 Fruit exchange is: 1 small to medium fresh fruit (maximun the amount that would feet in your hand) 1/2 cup canned fruit 1/2 cup