▍響應世界糖尿病日掌握控糖5要訣 11月14日為世界糖尿病日，提醒移工朋友掌握五大控糖要訣，有效遠離糖尿病 定期健檢 : 定期做健康檢查，可和醫生討論各項健檢數值指標，並計算未來10年內罹患慢性疾病的風險 定期監測 : 檢查發現為血糖異常移工朋友，應定期量測血糖，確保空腹血糖在正常控制範圍內 逆轉代謝症候群 : 若是發現血糖異常且有以下任兩項情況（腹部肥胖、血壓偏高、空腹三酸甘油脂偏高、高密度膽固醇偏低），即代表已有代謝症候群。可至診所，與專業醫事人員討論，以有效控制代謝症候群及延緩疾病的發生 健康飲食 : 保持均衡飲食為主，遵循少油、少鹽、少糖及高纖飲食原則 規律運動 : 維持每次30分鐘，每週累積150分鐘的身體活動。如走路、慢跑、游泳、韻律體操等 英文版 ▍Learn 5 ways to control blood sugaron World Diabetes Day November 14 is World Diabetes Day, a good time to remind foreign workers about ways to control blood sugar and avoid diabetes: Regular health check-ups : Undertake routine health exams, discuss the results with a doctor and calculate the risk of developing chronic diseases over the next 10 years. Regular monitoring : Foreign workers found to have an abnormal blood sugar level, should regularly measure their blood sugar to ensure fasting plasma blood glucose remains within the normal control range. Reversing Metabolic Syndrome : If blood sugar is found to be abnormal and two or more of the following conditions are present (abdominal obesity, high blood pressure, high fasting triglycerides, or low high-density lipoprotein cholesterol) it indicates metabolic syndrome. Visit a clinic to discuss the diagnosis with a medical professional to better control the disease and delay its onset. Healthy diet : Maintain a balanced diet that is low in oil, low in salt, low in sugar and high in fiber. Regular exercise : Target 30 minutes per session and 150 minutes of physical activity per week. This can include walking, jogging, swimming, aerobics etc. 印尼文版 ▍Tanggapan untuk Hari Diabetes Sedunia 5 Kunci Mengendalikan Gula Darah Tanggal 14 November sebagai Hari Diabetes Sedunia, mengingatkan teman pekerja migran 5 kunci untuk mengendalikan gula darah, efektif untuk menjauhkan diri dari diabetes Pemeriksaan Kesehatan Berkala : Menjalankan pemeriksaan kesehatan secara rutin, konsultasi setiap indikator pemeriksaan kesehatan dengan dokter dan menghitung risiko penyakit kronis untuk 10 tahun ke depan Pemantauan Rutin : Teman pekerja migran yang mendapati gula darah tidak normal dalam pemeriksaan kesehatan, seharusnya melakukan pengukuran gula darah secara berkala untuk memastikan kadar gula darah puasa berada dalam cakupan normal Kendalikan Sindrom Metabolik : Jika mendapati gula darah tidak normal dengan 2 dari kondisi yang ada berikut (obesitas perut, tekanan darah tinggi, gula darah tinggi, trigliserida serum tinggi, dan rendahnya serum lipoprotein densitas tinggi) maka sudah termasuk dalam kelompok Sindrom Metabolik. Dapat ke klinik atau berkonsultasi dengan staf medis profesional untuk mengendalikan sindrom metabolik dengan efektif dan menunda timbulnya penyakit Pola Makan Sehat : Menjaga keseimbangan pola makan dengan mengikuti prinsip rendah minyak, rendah garam, rendah gula dan tinggi serat Olahraga Teratur : beraktivitas fisik dengan mempertahankan 30 menit setiap kali, kumulatif 150 menit per minggu. Seperti jalan kali, jogging, berenang, senam ritmik dan lainnya 越南文版 ▍H??ng ?ng Ng?y Th? gi?i Ph?ng ch?ng B?nh Ti?u ???ng N?m v?ng 5 b? quy?t ki?m so?t ???ng huy?t Ng?y 14 /11 l? Ng?y Th? gi?i Ph?ng ch?ng B?nh Ti?u ???ng, b?n n?n n?m v?ng 5 b? quy?t ki?m so?t ???ng huy?t ?? ph?ng ng?a b?nh ti?u ???ng hi?u qu?. Kh?m s?c kh?e ??nh k? : ??nh k? ki?m tra s?c kh?e, trao ??i v?i b?c s? v? c?c ch? s? x?t nghi?m, ??ng th?i ??nh gi? nguy c? m?c b?nh m?n t?nh trong 10 n?m t?i. Theo d?i ???ng huy?t th??ng xuy?n : N?u ph?t hi?n m?c ???ng huy?t b?t th??ng, n?n ?o ???ng huy?t ??nh k? ?? ??m b?o ???ng huy?t l?c ??i n?m trong ph?m vi ki?m so?t b?nh th??ng. ??o ng??c h?i ch?ng chuy?n h?a : N?u ???ng huy?t b?t th??ng v? c? b?t k? hai trong s? c?c t?nh tr?ng sau (b?o b?ng, huy?t ?p cao, triglyceride l?c ??i cao, cholesterol HDL th?p), c? ngh?a l? b?n ?? m?c h?i ch?ng chuy?n h?a. H?y ??n ph?ng kh?m, trao ??i v?i nh?n vi?n y t? chuy?n m?n, gi?p ki?m so?t v? l?m ch?m ti?n tri?n c?a b?nh. Ch? ?? ?n u?ng l?nh m?nh : Duy tr? ch? ?? ?n c?n b?ng, tu?n theo nguy?n t?c ?t d?u, ?t mu?i, ?t ???ng v? nhi?u ch?t x?. T?p th? d?c ??u ??n : Duy tr? m?i l?n t?p ?t nh?t 30 ph?t, t?ng c?ng 150 ph?t m?i tu?n.V? d? nh? ?i b?, ch?y b?, b?i l?i, ho?c th? d?c nh?p ?i?u. 泰文版 ▍??????????????????????? 5 ?????????????????????????????? ?????? 14 ???????????? ????????????? ?????????????????????????????????? 5 ????????????????????????????????????????????????????????????????? ??????????????????? : ?????????????????????????? ????????????????????????????????? ? ?????????? ???????????????????????????????????????????????? 10 ?????????? ??????????????????????? : ?????????????????????????????? ?????????????????????????????????? ?????????????????????????????????????????????? ??????????????????????????????????? : ?????????????????????????????????????????? 2 ??? (????????? ?????????? ???????????????? ??????? (HDL) ???) ????????????????????????????? ???????????????????????????? ???????????????????????????????????????????????????????????? ? ??????????????????? : ??????????????????????????????????????????? ???????? ???????? ???????? ??????????????? ???????????????????????? : ?????????????????? 30 ???? ????????? 150 ?????????????? ???? ???????? ???????? ??????? ?????????????? ???????