Diabetes is a chronic disease that cannot be cured. Patients must therefore use medicine to control their blood sugar levels as close to normal as possible. However, using medicine alone cannot control blood sugar levels. Therefore, changing the patient's behavior and diet plays an important role.
Diabetes is a disease caused by an abnormality of the hormone insulin, which controls blood sugar levels. When the aforementioned hormones are abnormal, the body is unable to efficiently use the sugar in the bloodstream, resulting in the amount of sugar remaining in the bloodstream being higher than normal.
How to adjust your behavior to avoid diabetes
1. Control sugar levels
Reduce sweet consumption habits and avoid food, snacks, and drinks. It consists of various types of sugar such as honey, granulated sugar, cane sugar, palm sugar, sugar cubes, as well as sweeteners. Because these menus are hidden with unexpected sweetness. which will increase blood sugar levels. It also increases the risk of weight gain as well.
2. Eat carbohydrates in moderation.
The type and amount of starch are important things that diabetic patients must pay attention to. Because it affects the control of blood sugar levels. Although starchy foods such as rice, noodles, bread, vegetables that contain a lot of starch. It can be converted into glucose, but food in the above group is an important source of energy that the body needs to receive in order to give us energy to do various activities. In your daily life, you shouldn't skip meals or be too strict, but eat the right amount of food according to your daily routine. Choose whole or lightly refined carbohydrates such as brown rice, whole wheat bread, and whole grains. Such as oats, barley, corn, etc.
3. Consume little fat
Avoid foods prepared with saturated and trans fats, fried foods, foods made from coconut milk, butter, cream, fresh milk, yogurt, animal fat, meat with skin on. coconut oil because this high amount of saturated fat increases the risk of heart disease and high blood pressure. This is a complication that often occurs in diabetic patients, who should turn to choosing foods that are high in good fats and low in cholesterol.For example, sea fish, fish oil, choose olive oil, tea seed oil, rice bran oil for cooking. Choose cooking methods such as cooking, steaming, boiling instead of frying.
4. Control protein intake
While the average person needs approximately 180 - 240 grams of energy from protein of the total energy they should receive each day. But diabetic patients need less protein than the general public, only 90 - 120 grams per day. Choose meat that has little fat. Lean meat and skin such as fish meat, egg whites, tofu in a handful.
5. Reduce saltiness
This is because most diabetic patients often have high blood pressure as well. Avoiding salty foods is therefore necessary, such as fermented foods such as pickled vegetables, pickled fruits, shrimp paste, salted fish, dried fish, pork/dried beef. Processed foods such as shredded pork, pork slices, sausage, ham, bacon, pork sausage, and various seasonings such as soy sauce, fish sauce, salt,cooking sauces, and dipping sauces should be used sparingly in cooking.
6. Get the natural sweetness from fruit.
Although fruits contain sugar But it also contains vitamins, minerals and dietary fiber. People with diabetes do not need to abstain from eating fruits. Just choose the right type and quantity of fruit to eat. You can control your blood sugar level. The fruits that can be eaten include apples, guava, dragon fruit, bananas, and berry fruits. The recommended amount is 7-8 pieces/time/meal. You can eat 2-3 meals in 1 day. For fruits that should be avoided. These are fruits that have a lot of sugar, such as grapes, longan, lychee, mangosteen, sweet tamarind, ripe mango, etc.
7. Eat a variety of vegetables in one day.
The vegetable group has a low amount of sugar. It is a source of vitamins, minerals, antioxidants. Phytochemicals that can help prevent diabetes It also has fiber that helps slow down the absorption of glucose into the bloodstream. Diabetic patients can therefore eat all types of stemmed vegetables, leafy vegetables, and green leafy vegetables. Choose to eat a variety of foods in one day, such as cabbage, kale, morning glory, gourd, eggplant, squash, cucumber, and bean sprouts. The appropriate amount is 4-6 ladles/day.
Treating, controlling or delaying diabetes. In addition to taking medicine as prescribed by the doctor. Follow up on treatment regularly. Including monitoring the complications of diabetes to prevent and reduce the severity of the disease at an early stage. Lifestyle changes also help control blood sugar levels and reduce other risk factors. Whether it is controlling your weight to be within normal limits This includes exercising 30-60 minutes per day for 3-5 days per week.
Consumption behavior If people with diabetes plan their diet to fit their body's needs. Choose to eat a variety You can live a quality life and be able to live happily with diabetes.
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