When most of us are asked to make a wish, there is no doubt that a healthy, happy life is among our wishes. However, although we want a healthy life so much, we also push away the healthy life we want in the fast-paced life. Many people, from seven to seventy, do not realize how the days pass in their rush to keep up with the rapidly changing living conditions. In fact, most of us cannot even listen to our stomach during the day and have to skip our meals. As a result, we face tiredness and exhaustion at the end of the day and tend to eat whatever we find for dinner. This vicious circle engulfs us day by day and causes many health problems, especially diabetes.
Diabetes is a chronic and increasing disease that develops when the pancreas does not produce enough insulin hormone or the insulin hormone it produces cannot be used effectively. It is a disease. Latest research shows that there are a total of 382 million individuals with diabetes in the world, 8.3% of whom are adults, and that the number of individuals with diabetes will increase to 592 million in less than 25 years.
Day To protect yourself from diabetes, which is becoming an epidemic disease:
LOSE WEIGHT
Being at your ideal weight It reduces your risk by 70% and provides you with a better quality of life. Insulin is a hormone synthesized from the beta cells of the pancreas and plays a role in regulating blood sugar. As you gain weight, the effect of insulin decreases and insulin resistance may develop. In other words, the more fat in your body, the more negatively your insulin hormone is affected. As a result, the pancreas gets tired and over time, problems occur in the production of insulin. In order to eliminate these problems, the priority for obese individuals should be to lose excess weight.
CONSUME FIBER FOODS
Fiber prevents blood sugar from rising rapidly by slowing down the absorption of carbohydrates, and reduces the risk of diabetes by acting as a blood sugar stabilizer. The amount of fiber consumed daily should be adjusted to 20-30 grams.
To increase your fiber consumption:
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Eat vegetables or salad in main meals should be consumed,
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Fruits or nuts should be consumed in snacks,
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Fruits should be consumed, not fruit juice, especially fruits that can be consumed with their peels should be consumed with their shells,
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Your bread choice should be whole wheat/rye/whole wheat/whole grain bread instead of white bread,
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Rice pilaf instead of pasta. Bulgur rice, whole grain pasta, whole wheat pasta should be preferred,
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Dried legumes should be included at least twice a week.
BEWARE OF ALCOHOL
Alcohol tires the pancreas and therefore negatively affects insulin resistance, increasing the risk of diabetes. It is a drink. Alcohol consumed without eating anything can cause severe hypoglycemia, and increasing the amount of alcohol and foods eaten with alcohol can cause hyperglycemia. For this reason, it should not be consumed too frequently and should be consumed knowing how to compensate after consumption and how it may cause minimal damage to the body.
Alcohol exchange table:
1 double raki = 5 slices of bread
1 glass of wine = 1.5 slices of bread
1 bottle of beer = 3 slices of bread
FEED REGULARLY AND FREQUENTLY
In diabetes and preventing diabetes, which food you consume is as important as how much you consume and when you consume it. . While not eating for more than 3-4 hours may cause hypoglycemia, sudden eating behavior may cause hyperglycemia. Hypoglycemia and hyperglycemia are two situations we do not want. For this reason, regular, frequent and controlled meals during the day help regulate your blood sugar, prevent diabetes and maintain your shape by boosting your metabolism.
DON'T AFRAID OF CARBOHYDRATES
Carbohydrates, which are the most important nutrient that must be taken in the daily diet, should not be feared, but only which type of carbohydrate should be consumed should be known. Any food containing white flour, table sugar, and rice are simple carbohydrates that disrupt blood sugar levels. Therefore, these hostile foods should be avoided. Complex carbohydrates that do not cause irregular fluctuations in blood sugar should be preferred. Whole grain product wheat, bulgur, whole wheat pasta and whole wheat rice are among the complex carbohydrates.
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