Diabetes was strongly influenced by the food consumed by the body because the food needs to be controlled through a special diet. Here is a diet that can be done for people with diabetes.
Basically, people with diabetes without complications from other diseases, can consume all kinds of food, provided that the total calories / day food intake does not exceed the amount required.
The main difference is the amount of food, when serving food such as burgers / steak normally ranges from 8-12 oz per serving, people with diabetes can consume only 3 oz. Sugar and fruit or juice or desserts / snacks may be consumed in limited quantities. Fats and foods containing high cholesterol are also avoided, and the consumption of carbohydrates and sugars are also avoided the process. Recommended eating whole lot of food, (whole grains, whole wheat, brown rice, mashed rice, sorghum, bulgur, oats and the like) and fresh vegetables / organic.
It is recommended to consume a varied diet with a ratio between carbohydrates and sugars is limited, the meat or protein, low fat / no fat, low-fat meats, fresh fruit, skim milk fat.
Learn also about Glycemix Index (GI). List of food that contains the latest GI was published. Also need to know about how to count curbs. The selection of food with levels of GI and low curbs will help your body metabolism in maintaining the stability of blood sugar in the body.
Sodium intake should also be heavily guarded, avoid using canned foods or processed foods (corned beef, instant noodles, salted fish, smoked meats, salted eggs, sardines, etc.) which high sodium levels (> 400 mg). Soy sauce with low sodium content about 140 mg. If you can not escape from the soy sauce, make a sauce without sodium / salt, or soy sauce to dilute the salt levels may reach the amount consumed. One teaspoon of salt to 1 serving / per person contains 2325 milligrams of sodium. A quarter teaspoon of salt to 6 serving contains 105 mg sodium.
Diabetic diet often must be combined with various other types of diets according to the needs of patients. Diabetes Diet Combination with Low Protein Diet, or Low-Fat Diet, or Diet and Low Carbohydrate Diet Low-Sodium makes the importance of calculation and the consuming calculation of the total calories of food per day. Sometimes in certain people with diabetes, weight loss becomes a necessity in addition to low-fat foods and low in cholesterol, for those with impaired renal function, Low Sodium Diet and low mineral is also needed. To be cautious in consuming mineral water, because it affects the total amount of minerals consumed in a day.
High dose Low Nutrient Food:
- Calorie high: > 400 calories (20% of the total calculation of the daily 2000 calories) or Calories Low: <40 calories (-2% of the total calculation of the daily 2000 calories)
- High fat: 13 g or> Low fat: 3 g or <
- Weak Saturated High: 4 grams or > Low Saturated Fat: 1 g or <
- High Protein: > 10 g (20% recommended intake of adult female per day or Protein Low: <2.5 g (5% recommended intake of adult female per day)
- Carbohydrate High: > 25 g (20% recommended intake of carbohydrate per day) Carbohydrate Low: <3 g (-2% recommended intake of carbohydrate per day)
- High fiber: 5 g or> Low Fiber: 2 g or <
- High cholesterol :> 60 mg (20% maximum intake of cholesterol per day) or Low cholesterol: <20 mg (20% maximum intake of cholesterol per day)
- Calcium High :> 160 mg (20% of the recommended intake per day) or Calcium Low: <40 mg (5% or less of the recommended intake per day)
- High Iron :> 3mg (20% of the recommended intake per day) or Low Iron: <0.75 mg (5% of the recommended intake per day)
- Magnesium High :> 36 mg (20% of the recommended intake per day) or Magnesium Low: <14 mg (5% of the recommended intake per day)
- High phosphorus :> 160 mg (20% of the demand per day) or Low phosphorus: <80 mg (-5% of the needs of per-day)
- Potassium High :> 350 mg (10% of the recommended requirement per-day) or Low Potassium: <100 mg (-5% of the recommended requirement per-day)
- Sodium High :> 400 mg or Low Sodium: <140 mg
Calculation of the caloric needs of today’s general character. To be more precise measurements can be used according to height and age. In general, for women who work in the field with lots of physical activity will require more calories than those who work without doing a lot of physical activity.
Important for women to prevent them in order to avoid diabetes, because women with diabetes are prone to glaucoma and eye problems to blindness, osteoporosis, heart disease and other chronic complications of diabetes, which can damage kidney function and nerve body of work
What about, type and how to handling diabetes please read at previous article.
Overeating
Excess weight experienced by a person not independent of several factors that are a major cause someone overweight.
Three main factors that cause weight gain, including: excessive diet, exercise less and because of rare genetic. Being overweight can be avoided by addressing the last factor. This means that heredity can not be a reason for someone to give up on reducing excess weight.
In general, if parents or one of your parents overweight then you are likely to be overweight, too. For those who do not have a history of being overweight in the family should not be indifferent on this issue, because every person has the potential to be overweight, because excess weight can also be caused by two factors like; diet excess and lack of exercise. except for those suffering from certain diseases or abnormalities of genes
Overeating patterns can result from several factors including the level of welfare and a lack of understanding that fat is not always meaning “healthy”. Sometimes parents feed their children without considering the needs of the calories needed by children to do activities. Genesis is also true for adults; the tendency to eat by following the appetite could be the beginning of being overweight. Stomach which was used filled with lots of food, would naturally produce a lot of stomach acid that will command a person’s brain through neural networks for more food consumption.
Another factor that could be the cause of overweight is exercise less. This could be due to busy work, so that the remaining time can only be used for rest. Exercise can actually be done without having to give a specific time such as walking. With voyage from one place to another by walking regularly can be categorized as an exercise by the body.
Self-confidence is a key factor in achieving success in various businesses and activities. One that affects a person’s self confidence is the appearance. The first assessment of a person will be seen from the appearance.
Body as the main factor affecting the appearance must always be maintained and preserved health. Many people are not confident with their body condition, always feel something is missing, particularly those associated with weight. Which was contained to slim, thin to fat.
What if your body is too skinny and wants more of and looks fresh? As with obesity, too thin is also not good for the health and appearance. To fix this, you also have to apply the right exercise program and balanced diet. Here are simple tips that can be a guide;
Sports Program
Focus on sports to muscle strength, rather than physical exercise to burn fat. If during this exercise is a cardio exercise conducted for 1 hour and 5 times a week, the possibility of calories burned for more than the calories consumed through diet. We recommend that the duration and frequency of this exercise is reduced. You still can maintain health by doing it.
To remember that during the first of 12 weeks of cardio exercise, muscles will not immediately increase. But it will be stronger because the muscles will contract more efficiently. After the first 3 months, continue the exercise by adding variations and increase the number of stretching exercises. Muscles will gradually increase the protein content experience, so more is formed.
Choose the exercise without weight but working on muscle groups. This is one simple way to build muscle mass. You can choose exercises like squats, dead lifts, bench presses, Barbell rows, pull ups and bar dips.
If using a load, choose a heavy load with low repetitions. Take time to rest about 3 minutes before moving to the next set.
Do exercise 2-3 times per part of the body and be sure to do physical exercise with duration less than one hour. Short but its intensity increased.
Divide your exercise. Because of thin, you usually have a high metabolic rate, then you need to increase the intensity, but reduce the frequency. The following distribution patterns can be your guide:
- first day: Chest, shoulders, and triceps
- second day: break
- the third day: back and biceps
- fourth day: rest
- Fifth day: legs and abdomen
- sixth day: rest
- Seventh day: recess
Diets Program
to gain weight, you must consume more calories than you burn the body, so multiply your consumption. Eat like you’ve never done before, but be sure to avoid junk food like donuts and chips and candy. Nutritional experts recommend you to consume 300-500 extra calories a day. You can do this by adding a little food, and more often consume snacks. Choose foods high in calories and add more complex carbohydrates such as grains and soybeans, especially if you also add a sports activity.
Begin eating 6 times a day (eat every 3 hours). This was declared effective way of increasing weight.
Add your intake of protein and subtract intake of simple carbohydrates. The body will use protein to build new muscles.
Underweight problem is a serious problem for the experience, as well as problems of overweight, weight loss is due to shape and influence the lifestyle such as diet, behavior, and implementation of extra strict exercise program.
Hereditary factors influence body shape and weight. If parents and relatives family is slim majority, the body will tend to be slim, too. Another thing to note is the view of the thin, whether because it’s true skinny underweight or is it just a feeling that is too thin.
If you want to increase your weight, set diet, choose foods that contain grains, vegetables, fruits, and food products are low in fat, protein foods (fish, beans, and peas). Addition of fat and sugar for extra calorie diet is also required. When adding fat, choose fats in nuts and oils. If you need add sugar, choose sweet foods that contain nutrients such as muffins, yogurt, pies and juice.
Eat three meals a day plus snacks afterwards will add calories to increase weight. Protein drinks or shakes that increase weight are not necessary in a weight gain program. For those who have an ideal weight and still want to gain weight, do exercises that can develop muscle mass and enhance weight loss. Regular exercise is good for overall health.
Conduct training programs that include all of muscle groups in the body, proper technique is key. Select a heavy load and do reps of 15-20 times in the early days of training. After more and more regular exercise, try doing a set with 12 times repetition for three times a week.
Remember, changes in weight and body shape takes a time. If you want a specific diet and focus on increasing body weight, consult a specialist diet. In addition, use of personal trainers in each exercise to get maximum results
