Keterangan
Reducing energy intake is a key component of nutrition therapy, as is providing a planned diet that is richer in fiber and lean protein and lower in carbohydrates and glycemic index. Combination stretching, aerobic, and resistance workouts should all be a part of the training regimen if you want to keep your muscle mass. Dynamic adjustment of insulin doses is necessary during weight management. Anti-obesity medication addiction may be taken into consideration. Bariatric surgery may also be an option if medicinal weight loss is unsuccessful.
Ringkasan
- India is considered the diabetes capital of the world, affecting not only the elderly but also younger individuals. This rise is attributed to misinformation surrounding the condition. Diabetes is classified into type 1, type 2, and gestational diabetes, with a focus on type 2 as a lifestyle disorder that is preventable and reversible.
- When we eat food, it is converted into glucose, raising blood sugar levels. This stimulates the pancreas to release insulin, which transports glucose to cells for storage as glycogen. Insulin resistance occurs when cells do not respond to insulin, leading to overworked pancreas and eventually decreased insulin production. This indicates that the issue is not only with food but also with the insulin system.
- Diabetes should be viewed as cell starvation rather than just a blood sugar issue. It leads to nerve and kidney problems, with nutrients lost through urine. A holistic approach is needed, addressing nutrition, exercise, lifestyle, and emotions.
- Exercise is non-negotiable. It's not just cardio but being active throughout the day, especially after meals. Weight training builds muscular strength, and increases insulin sensitivity, with an afterburn that burns fats. Balance is key to avoid muscle breakdown, supplemented by yoga and asanas which strengthen organs.
- Prioritize sleep, as a good sleep improves hormone secretion. Reform gadget usage and practice mindful eating, focusing on senses, chewing slowly, and eliminating distractions. Emotional health is important, especially in stress management, and cultivating good relations.
- It is important to eat carbs. Proteins should be included in each meal, but not overloaded, to prevent acidity and fat storage. Fats, especially ghee, should be added to meals to promote hormone glp1, which reduces sugar spikes. Fiber is also important, not for excess, but for mineral absorption from grains and cooked vegetables.
- Start the day with fresh fruit or soaked dry fruits to stabilize blood sugar and reduce cravings. Follow a meal timing. Long gaps can increase sugar levels. Supplements can help restore lost vitamins and minerals, especially with food and a good sleep.
- Tubers, like sweet potatoes, are rich in vitamins. Fenugreek and cinnamon help regulate insulin. Local, seasonal fruits are full of minerals, vitamins, and antioxidants. Seeds provide Omega-3. Indian gooseberry, turmeric, garlic, and curry leaves are excellent food options.
- Myths should not deter from using these food options. For instance, do not eliminate fruits due to their sweetness. And ghee reduces the glycemic index.
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