A healthy life, it is not necessarily a system of deprivation! Monitor your diet daily, knowing what to eat at the right time, adjust its power based opportunities … Do not bother too restrictive, or engage in strenuous exercise impossible! Some simple rules of nutrition to help you offset some differences, and live better your diabetes.
The daily eating
Besides heredity, overweight plays a major role in the onset of type 2 diabetes. The more fat in the body, especially in the abdominal region, the insulin is hard to get sugar into the cells. Sugar remains in the blood, where diabetes. About 70% of type 2 diabetes are overweight. And to improve his blood sugar, lose 10% of its weight is beneficial.
For diabetics can lose weight permanently, diabetologists recommend diets with moderate caloric restriction. The objective is to obtain a speed of weight loss between 2 and 4 kg per month.
Losing weight does not necessarily mean strict diet. By changing the way a bit to eat, it is possible to lose a few pounds, which are often encouraged to continue to make efforts. The best is to go slow. An even moderate weight loss can reduce or remove certain events related to insulin resistance as hypertension and abnormal blood fats.
A few golden rules to observe weight loss or at least not grow
* Get help from a diabetes specialist or a dietitian.
* Eat enough protein (meat, fish, dairy products …)
* Eat enough carbohydrates (starches, fruits, legumes), in quantities split in the day.
* Eat as little animal fat as possible.
* Do not skip meals.
* Indulge ourselves with an occasional deviation using the equivalences.
* Having a daily physical activity and to suit everybody.
For the control of diabetes in the long term, it is essential to eat better every day. These are the excesses repeated in the week that prevent weight loss or make you fat.
What to eat?
A diabetic person should theoretically compose his power with 55% of total energy intake as carbohydrate, 30% as fat and 15% as protein. It is indeed a balanced diet is recommended that you have diabetes or not.
Instead of having to make complicated calculations at each meal, here is a line of conduct around which you can compose your menus:
Starchy * and bread at every meal. Pasta, rice, lentils, potatoes, bread … They bring energy and calm the hunger.
* Green vegetables: at every meal (lunch, dinner of course). Raw or cooked, but not fat-added, or very little. Source of fiber, they allow the fullness and slows digestion.
* Fresh fruits: two to three per day. Source of carbohydrates, they are also rich in vitamins, minerals and fiber.
* Meat, fish and eggs: one to two times per day, with emphasis on fatty fish even. Beware of sausage, meat sauce and breaded products.
* Dairy: three per day. Avoid high-fat products like cheese and milk to whole milk. Go for fat-fat products, such as semi-skimmed milk, yoghurt and 0% cottage cheese 20% fat.
* Oil and grease: a tablespoon per meal maximum. Prefer vegetable fats (margarine and oils).
* Beverages: 1.5 liters of water per day. Coffee, tea without sugar or with sweetener. Possibly one to two glasses of wine per day.
Change your diet
Fast-food lunch, dinner in a restaurant, picnic on a weekend … modern and active life can not always be able to take meals at home.
Nevertheless, patients with type 2 diabetes must ensure balance their diabetes and reduce the amount of simple sugars and fats, the foods they eat every day.
At each restaurant’s “good” and “bad” flat, here is a guide to help you choose.
* Fast food: a cheeseburger, a salad of raw vegetables, fresh fruit salad, a drink “light” or water.
* Pizzeria: Raw vegetables, a vegetable pizza (mushrooms …) and ham and eggs.
* Baker, sandwich: ham salad sandwich, yogurt, fruit.
* Asian restaurant: a spring roll, fried shrimp, white rice, lychee.
* Couscous: Avoid entry, couscous chicken, orange carpaccio.
* Pancake: A milk, flour and eggs, pancakes are the basis of a full meal. Stick to two pancakes: a salty and sweet, salty, or two. A crepe ham, egg, tomato, mushroom and a crepe with sugar or jam.
* A drink: alcohol is high in calories and can disrupt your blood sugar if consumed in excess or fasting. Opt for a nonalcoholic drink unsweetened. Or you may just want a glass of liquor to deduct allowed two glasses of wine per day, not to mention a few biscuits to nibble on raw vegetables and drink not to stay sober.