Diabetic Diet and Exercises
Diabetic diet and exercises for diabetic people
It can control blood glucose and diabetes, through the incorporation of a diabetic diet, exercising and maintaining a healthy weight, this also helps control blood fats and lower blood pressure. Any diabetic diet should be prescribed by the doctor.
An adequate and controlled feeding is the mainstay of treatment. The diabetic diet of every patient must consider the uniform consumption of food, especially of carbohydrates, a daily unevenness can cause sudden increases or decreases in blood sugar.
An adequate and controlled feeding is the mainstay of treatment. The diabetic diet of every patient must consider the uniform consumption of food, especially of carbohydrates, a daily unevenness can cause sudden increases or decreases in blood sugar.
Quick guide for diabetic patients
- Avoid consumption of sugar, honey and sweets.
- Choose a diabetic diet low in saturated fat and cholesterol.
- Use vegetable oils, sunflower or olive oil, avoiding fried.
- Use salt and sodium in moderation.
- Use fresh vegetables and steamed, baked or pan.
- Choose lean meats (chicken without skin, sea fish, lean beef).
- Preferably use only egg whites for cooking ando no more than two eggs per week.
- Be moderate in consumption of cereals and grains, using preferably wholegrain.
- Perform physical activity daily for at least 30 minutes.
- Do not consume alcohol.
Recommendations for a diabetic diet
1.- Perform 4 to 6 meals per day. It is important the times of the same, especially if you take medication or you have to apply insulin.
2.- Avoid rapidly absorbed sugars: sugar and honey, fruit juices, candy, ice cream, sugary drinks; eat no more than 3 or 4 fruits per day.
3.- Control your cholesterol: Reduce the consumption of animal fats in foods. Avoid the fats found in meat, poultry or fish skin, egg yolks and dairy integers and its derivatives.
4.- Eat a variety of foods from all food groups every day to get all the vitamin supplementation. The amounts should be specified by your doctor or nutritionist.
5.- Lipids (fats or oils): consume them in limited quantities.
- Fish
- Olive oil.
- Chicken, turkey, lean beef and rabbit.
- Cooking grilled, baked or steamed.
- Nonfat dairy.
- Fatty meat.
- Seeds oil.
- Margarine, butter.
- Fried foods.
- Whole milk, cream cheeses.
- Sausages.
If you exercise, you will feel better and will be able of control your weight, the level of blood sugar, reduce blood pressure and strengthen your heart. The long-term regular exercise improves insulin sensitivity and glycemic control.
Walking, cleaning the house, sweep the floor, work in the garden and even dancing, are a good way to start. Exercise should be basically aerobic: walking, jogging, swimming, etc, and it is your doctor who will prescribe you the manner that best suits their needs and conditions.
Frequency: The exercise should be performed regularly, preferably not less than 4 times a week.
Duration: The initial recommendation is to start with sessions of 15 to 30 minutes and then advance the amount of time and intensity of exercise. It is very important that all exercise sessions must be started with a warm up of 5 to 10 minutes in order to avoid injuries (muscle and joint).
Light exercise: Actions of daily life. (Will spend less than 200 kcal per hour)
Moderate exercise: biking, horseback riding, walking, playing volleyball. (Will spend between 200 and 400kcal per hour)
Intense exercise: running, swimming, tennis, aerobic, karate. (Will spend more than 400 kcal per hour). For this type of exercise is recommended to drink extra food to avoid hypoglycemia.
Enjoy of all the physical activity that you make. The more you enjoy, the more you will want to repeat daily. It is good to do physical activities with family or with a friend, also adding it to the diabetic diet.
2.- Avoid rapidly absorbed sugars: sugar and honey, fruit juices, candy, ice cream, sugary drinks; eat no more than 3 or 4 fruits per day.
3.- Control your cholesterol: Reduce the consumption of animal fats in foods. Avoid the fats found in meat, poultry or fish skin, egg yolks and dairy integers and its derivatives.
4.- Eat a variety of foods from all food groups every day to get all the vitamin supplementation. The amounts should be specified by your doctor or nutritionist.
5.- Lipids (fats or oils): consume them in limited quantities.
Preferences of food for a diabetic diet
- Fish
- Olive oil.
- Chicken, turkey, lean beef and rabbit.
- Cooking grilled, baked or steamed.
- Nonfat dairy.
Food that diabetic people should avoid
- Fatty meat.
- Seeds oil.
- Margarine, butter.
- Fried foods.
- Whole milk, cream cheeses.
- Sausages.
Besides of maintaining a diabetic diet, you should be more active
If you exercise, you will feel better and will be able of control your weight, the level of blood sugar, reduce blood pressure and strengthen your heart. The long-term regular exercise improves insulin sensitivity and glycemic control.
Walking, cleaning the house, sweep the floor, work in the garden and even dancing, are a good way to start. Exercise should be basically aerobic: walking, jogging, swimming, etc, and it is your doctor who will prescribe you the manner that best suits their needs and conditions.
Frequency: The exercise should be performed regularly, preferably not less than 4 times a week.
Duration: The initial recommendation is to start with sessions of 15 to 30 minutes and then advance the amount of time and intensity of exercise. It is very important that all exercise sessions must be started with a warm up of 5 to 10 minutes in order to avoid injuries (muscle and joint).
Types of exercise
Light exercise: Actions of daily life. (Will spend less than 200 kcal per hour)
Moderate exercise: biking, horseback riding, walking, playing volleyball. (Will spend between 200 and 400kcal per hour)
Intense exercise: running, swimming, tennis, aerobic, karate. (Will spend more than 400 kcal per hour). For this type of exercise is recommended to drink extra food to avoid hypoglycemia.
Enjoy of all the physical activity that you make. The more you enjoy, the more you will want to repeat daily. It is good to do physical activities with family or with a friend, also adding it to the diabetic diet.
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