Whether you have type 1 (insulin dependent) or type 2 (insulin independent) diabetes, you are lucky if you have this condition. Thanks to this disease, which will be your companion throughout your life, you will be more conscious than others around you.
Diabetes is a health problem that covers 24 hours a day and affects a person's daily energy and physical activity. You can have a better quality of life by programming your eating times, snacks, sleep patterns and exercise according to your blood sugar level.
If you are a diabetic, you can calculate the calories of foods, the speed of raising blood sugar, the contents of meals and cooking methods, main meals and snacks. You need to know your options. It is up to you to make appropriate choices about the foods you will encounter at any invitation you attend, meetings you attend, home visits, holidays, and travels, and to keep your blood sugar under control.
So, what should you do if you are a diabetic?
You must lose weight. If you are over your ideal weight, you should lose weight. Every extra kilo will increase your blood sugar level. You should plan your main and snack meals. You should create a healthy nutrition plan specifically for you with your dietitian. You should pay attention to the glycemic index. You should avoid foods with a high glycemic index (white flour, sugar, jam, rice, fruit juices,…) and choose foods with a low glycemic index (milk, yoghurt, vegetables, legumes, oats, wheat,…). You should not overdo the fruit. Fruits raise blood sugar quickly due to the fructose sugar they contain. 1-2 fruits a day is sufficient. You should balance your blood sugar by consuming fruit with a protein food (yoghurt, almonds, walnuts,…). You should not miss the chromium mineral. You should take chromium mineral, which is the most important mineral that balances blood sugar, as a supplement. You should do sports. One of the most important factors that facilitates the entry of the insulin hormone into the cell is exercising. You will protect both your health and your blood sugar level with 30-40 minutes of daily outdoor walks. You should consume whole grains. You should avoid refined foods and prefer shelled grains. instead of rice ulgur, whole wheat flour instead of white flour,… You should eat fiber. Eating fiber maintains blood sugar. You should eat edible fruits with their skins, consume vegetables or salads every day, and legumes 1-2 days a week.
Bulgur Pilaf with Cauliflower
2 tablespoons of butter or olive oil
1 onion
½ small cauliflower
1 glass of bulgur
2.5 glasses of hot water
Less salt, spices as desired
Purple the oil and onion. Add small chopped cauliflower and bulgur and mix. Add hot water, salt and spices and cook over low heat until the water evaporates.
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