Program against prediabetului: Learn how to eat properly

22When you're diagnosed with prediabet, it is recommended to follow a special regime and adopt a lifestyle that would eliminate the risk of getting to suffer from diabetes.

Through a healthy diet, with foods, and enough movement, you will enjoy better health and you will learn how to prevent diabetes.
Learn how to protect your health when you're in danger to get sick from diabetes.
In Romania, there are over 1 million adults and about 2800 children suffering from diabetes.
Hillary Wright, author of the book "The Prediabetes Diet Plan" published earlier this month in the u.s., saying that this diet is recommended for people who are still in the phase before being diagnosed with diabetes.

The level of glucose in the blood is higher than normal but not high enough to be classified as belonging to a diabetic person.

Diabetes is a risk factor for severe illness
Type II diabetes must be avoided, particularly as it becomes a risk factor for other diseases, such as heart attack, cardiovascular diseases and others. In his book, Hillary Wright, director of nutritional counseling at the Center for healthy Domar of mind and body in Boston, map out a program that helps you each time the level of blood sugar and to treat prediabetul.
The statistics are alarming: the International Diabetes Federation expected that diabetes will affect 438 million people until the year 2030.

blood sugar

To treat prediabetul, remove these risk factors:

  • Obesity
  • Physical inactivity
  • Smoking
  • Diet low in fiber and with increased glycemic index
  • High consumption of saturated fat
  • Consumption of drinks sweetened with sugar

 

How to manage your consumption of carbohydrates: 2
To remove the causes of prediabetului, you have to limit your intake of carbs, and the author of the program you propose two variants-choose healthy-the one that fits your style!

  1. Dish balance method

Diabetes (1)

This option suits especially people who barely is initieaza in the art of healthy mancatului.

At every meal, make sure your plate can be found on these foods in the following proportions:
50% vegetables without starch-these help you feel the village, offers you more nutrients for fewer calories, reduce risk of cardiovascular diseases and bring you health benefits.
25% protein without fat-vegetable sources including; do you maintain a feeling of fullness for longer.
25% healthy CARB-restricted eating 2-3 small servings per day.
A little healthy fat-gives more flavor preparations and help the body to absorb the nutrients soluble in fat.

2. Calculates the number of carbohydrates
If you choose this option, you must calculate the carbohydrate you can eat Cahill each day depending on how many calories ingerezi someday. Then, determine how to distribute those carbohydrates better in snacks and dishes. You can apply this method unless you know how many calories you are recommended per day: 1500, 2000 or 1700, 2300 calories a day.
Whichever method you choose, the key to success is to share small portions, carbohydrates along the day. This helps to maintain the balance in the level of glucose in the blood!

2

 

Recommended foods for preventing diabetes: chicken breast, Turkey Breast, fish, seafood, lean meats, skim milk, nonfat yogurt, tofu, vegetable burgers, lentil, peas, black beans, brown rice, wholegrain pasta, quinoa, wholemeal bread, sweet potatoes, apples, cherries, raspberries, grapefruit, spinach, tomatoes, lettuce, avocados, nuts, seeds and olive oil.

 

 

 

Example of a menu for a day:
Breakfast
One cup of oatmeal
A small banana
12 half of Walnut kernels
200 ml skimmed milk

Snack:
¾ Cup with pineapple

Lunch:
A slice of wholemeal bread
2 tbsp hummus
50 g Turkey Breast in the oven
2 leaves of salad with 3 tomato slices
1 mar small

Snack:
50 g cheese
5 whole wheat crackers

Dinner:
100 g of salmon
2 teaspoons olive oil
A handful of broccoli carrots + grilled steamed
2 tablespoons of brown rice
2 tablespoons of cheese

diabetes-Diabetes-300x225Sport helps prevent type II diabetes
The movement is an essential part of a healthy lifestyle, especially if you have been diagnosed with prediabet or you are overweight. The movement plays an important role in maintaining a healthy weight, in balancing the resistance to insulin and reduce the risk of cardiovascular diseases.

Ideally, it is recommended to make 150 minutes of moderate exercise or 75 minutes of demanding physical activities every week.
Examples of moderate physical activity: walking in the quick step, cycling, walking, table tennis lane.
Examples of physical activities: aerobics, dance-demanding sports or exercise with weights.

 

* Disclaimer: we are not typical Results, may vary from individual to individual, and may depend on everybody's lifestyle, health, and other factors

Source: https://www.slabsaugras.ro/Raluca B

© 2016, Tina.

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