How to reduce diabetes ?
1) diabetes is also called sugar disease in common language. Is This disease has become a major health problem in the world.
2) In this disease the amount of sugar in the blood is increased, a hormone called insulin is found in the body of a health person.
That converts food into energy
3) In patients with diabetes, diabetes, the amount of insulin is not enough or the insulin made in their body is complete.
Works in the way due to which the body is unable to collect the sugar, due to which the amount of sugar is increased.
4) Types of diabetes:
There are two types of diabetes:
Type 1 diabetes: This type of diabetes is also called diabetes that is prescribed on insulin or a sudden onset of diabetes in children, teens or young adults.
1 In this type of diabetes, treatment of the patient is not possible with medicines.
2) The patient needs insulin to keep his disease under control and to survive, when the patient stops insulin
Type: 2 diabetes – This diabetes is found in a large number of people, in the condition of insulin salt hormone is produced inside the body, but its quantity is sufficient to meet the need of the body.
1) Diabetes does not allow us to use the cells of the body as a source of energy. Due to which the amount of sugar in the blood is high.
2) Type 2: Diabetes occurs mostly in people aged 60 years or more.
* Symptoms of diabetes.
Symptoms found in diabetes:
1) frequent urination
2) Excessive thirst.
3) feeling more hungry.
4) Loss of weight.
5) Getting tired very quickly.
6) To go fizzy.
7) To be irritating.
8) Not sleeping properly
* Causes of diabetes:
1) Family relationship: If someone in the family ie parents or brother or sister has diabetes, then the family The risk of diabetes in other blood relatives increases.
2) Gender: Boys and girls have similar chances of diabetes at a young age, but after that, until the age of 30, women have diabetes
Having a chance increases significantly.
3) Body weight: Due to being overweight, there is a high possibility of getting type-2 diabetes.
4) Stress: Diabetic disease can be started in a situation of stress.
5) Defects in eating and drinking: Nutritious and balanced withdrawal is also a cause of diabetes.
* What to eat and not to eat in diabetes and what to eat – what to eat ?
1) Less sweet fruits like seasonal, orange, guava, apple, papaya, pear, watermelon, pomegranate.
2) Green – spiced vegetables like salad – carrot, radish, cucumber, cucumber, tomato.
3) Lemonade, coconut water.
4) Drink up to 10-12 glasses of water daily.
5) Things to eat more fiber should be used. Like – whole grains, sprouted lentils, roasted chickpeas.
What not to eat
1) Very sweet fruits such as mango, banana ,litchi, grapes, mulberry, pineapple.
2) Root tuber vegetables like potato, sweet tuber, turnip.
below are some alternative information about diebetes you can implement this.
1. Get more physical activity
There are many benefits to regular physical activity. Exercise can help you:
Lower your blood glucose
Boost your sensitivity to insulin — which helps keep your glucose within a standard range
Research shows that aerobics and resistance training can help control diabetes. the best benefit comes from a fitness program that has both.
2. Get many fiber
Fiber may help you:
Reduce your risk of diabetes by improving your blood glucose control
Lower your risk of heart condition
Promote weight loss by helping you’re feeling full
Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.
3. select whole grains
It’s not clear why, but whole grains may reduce your risk of diabetes and help maintain blood glucose levels. try and make a minimum of half your grains whole grains.
Many foods made up of whole grains come able to eat, including various breads, pasta products and cereals. search for the word “whole” on the package and among the primary few items within the ingredient list.
4. Lose extra weight
If you’re overweight, diabetes prevention may turn on weight loss. Every pound you lose can improve your health, and you’ll be surprised by what quantity. Participants in one large study who lost a modest amount of weight — around 7 percent of initial weight — and exercised regularly reduced the danger of developing diabetes by almost 60 percent.
5. Skip fad diets and just make healthier choices
Low-carb diets, the glycemic index diet or other fad diets may facilitate your turn initially. But their effectiveness at preventing diabetes and their long-term effects aren’t known. And by excluding or strictly limiting a specific food group, you will be yield essential nutrients and sometimes craving such foods. Instead, make variety and portion control a part of your healthy-eating plan.
When to work out your doctor
The American Diabetes Association recommends blood sugar screening if:
You’re age 45 or older.
Portion control helps regulate calorie intake and may help maintain a moderate weight(22,23,24)Consequently, weight management promotes healthy blood glucose levels and has been shown to scale back the chance of developing type 2 diabetes.(25,26,27,28,29,30)Here are some helpful tips for managing portion sizes:Measure and weigh portions.
Use smaller plates.
Avoid all-you-can-eat restaurants.
Read food labels and check the serving sizes.
Keep a food journal.
Quit smoking if you’re a current consumer. Smoking can contribute to insulin resistance, which mayresult in type 2 diabetes. Quitting has been shown to cut back this risk of type 2 diabetes over time.
Cut sugar and refined carbohydrates from your diet. Eating foods high in refined carbohydrates and sugar increases blood glucose and insulin levels, which canresult in diabetes over time. samples of refined carbohydrates include breadstuff, potatoes and lots of breakfast cereals. Instead, limit sugar and choose complex carbohydrates like vegetables, oatmeal and whole grains.
Aim for 30. attempt to be intentionally active by taking a walk, dancing, lifting weights or swimming for half-hour, five days per week. If you get no or little physical activity—and you sit during most of your day—then you lead a sedentary lifestyle, and it is time to induce moving.
Drink water. beverage rather than other beverages may help control glucose and insulin levels, thereby reducing the chance of diabetes. Sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other unneeded ingredients.