Diabetes is a disease that affects the quality of life and healthy living.
It is known that unhealthy diet and sedentary lifestyle increase the incidence of diabetes.
According to the International Diabetes Federation, one in 11 adults has diabetes, and according to some studies, it is predicted that there will be nearly 600 million diabetics in the world in 2035. Therefore, we need to pay attention to our diet to protect ourselves from this high rate.
So what is diabetes? Glucose is a source of energy for the brain and other organs. Cells need the hormone insulin to use glucose.
Therefore, if there is not enough insulin in the body, glucose cannot be used as energy. Because insulin plays a role in transporting glucose from the blood to the cells. Without insulin, glucose accumulates in the blood. The reason for this event is diabetes, in other words, high blood sugar. If diabetes is not treated or is not followed, it causes damage to organs such as kidneys and eyes. For this reason, diabetic patients need to pay attention to medication and nutritional treatment. Although there is no definitive cure for diabetes, it can actually be managed, its progression prevented and its symptoms reduced with early diagnosis, correct treatment and regular nutrition.
The most important ingredient in preventing diabetes is life change. Regulating our nutrition is the first step to step into a healthy life.
Healthy nutrition recommendations to prevent diabetes;
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Be within the ideal BMI range. Your BMI value, that is, the ratio of your height to your weight, is a classification of the World Health Organization. You should be in the ideal range in this classification. Therefore, excess weight must be lost. Excess weight causes diabetes. Fat, especially around the belly, can be a sign of diabetes and also heart disease. The hormone that lowers blood sugar is insulin. In obese individuals, the effect of the insulin hormone produced in the pancreas decreases and resistance occurs. Trying to eliminate resistance, the pancreas gets tired over time and may cause disorders in insulin production. As body weight increases, the risk of diabetes also increases. For this reason, it is important to control body weight in obese individuals. Ali. Thus, precautions are taken against diabetes and other chronic diseases.
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At least 5 (five) portions of vegetables and vegetables a day. Fruits should be consumed.
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The amount of fat in meals should be reduced.
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Consumption of fiber foods, that is, vegetables and fruits, should be increased. Fiber also plays an important role in protecting against diabetes. It prevents blood sugar from rising rapidly by slowing down the absorption of carbohydrates. The amount of fiber consumed daily should be 20-30 grams.
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Simple carbohydrates such as sugar should not exceed 10 percent of daily energy, prefer legumes and whole grain products instead of simple carbohydrates
. Additionally, foods with a low glycemic index (which raise blood sugar slowly) should be eaten, and foods with a high glycemic index should not be eaten or should be eaten sparingly. If we give an example of foods with a low glycemic index: whole wheat products, whole grains, vegetables, legumes
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30 minutes of exercise or walking should be done every day.
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It protects the body from diseases and Add foods containing vitamin C, vitamin A, selenium and vitamin E, which are called antioxidants, to your diet. Antioxidants prevent the development of diabetes.
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