Earlier it was less known to Indian contingency but was well known to country like America and Europe. Now surprisingly, a large number of Indian populations are in the grip of this silent killer. This disease is mostly found in the elite class as compared to common man. It is just because of the life style and irregular diet and quality of food intake. Diabetes is dieses in which body does not produce required quantity of insulin. Insulin is such a hormones which convert sugar/starch found in food substance which we intake. Don’t be crazy, it can be prevented by managing the life style, diet control and exercise.
Pre-Diabetic condition:When blood sugar are higher than the normal but not high enough.In a normal condition blood sugar level is estimated70-100 under fasting condition and 100-150 as PP. If it is little more or less need not to worry but one should be careful
How to prevent yourself from diabetes;
In some of the cases it has been found that it is hereditary from generations to generations.
In other cases, it is developed due to disturbed life style, irregular diet and quality of food.
Recently the Diabetes Prevention Programme conclusively showed that person pro or pre diabetic can prevent the development of type 2 diabetes by making changes in their life style, daily routine, controlled diet and quality of foods, they may even be able to return their blood glucose levels to normal range very fast.
Start your day with a glass of lukewarm water. Drink it slowly. Better if you take a 2 spoon of Mehti-fenugreek along with lukewarm water, which is easily available in your kitchen. Fenugreek seeds(Methi) contain chemicals that slow down the time that food takes to go through the intestinal tract. As one result, sugars are absorbed from foods more slowly and blood sugar levels may not rise as high or fluctuate as much as usual. Fenugreek may further affect blood sugar levels by decreasing the activity of an enzyme that is involved in releasing stored sugar from the liver into the blood. Also, fenugreek contains an amino acid called 4-hydroxyisoleucine, which appears to increase the body’s production of insulin when blood sugar levels are high insulin production decreases the amounts of sugar that stay in the blood. In some studies of animals and humans with both diabetes and high cholesterol levels, fenugreek lowered cholesterol levels as well as blood sugar levels. However, no blood-sugar lowering effect was seen in non-diabetic animals. Similarly, individuals with normal cholesterol levels showed no significant reductions in cholesterol while taking fenugreek.
Over weight is another cause of diabetes. Don’t take fatty food at all.
Go for 4-5 K.M. morning walk. Strart with slow walk then gradually give it speed.No age is barriers for walking and jogging. But take care in the beginning.A light exercise like Surya Namaskar. Stretching your legs and arms with deep breathing and light yoga will energize you for the entire day.
Food with low fat choices always make the man fit and happy
Your breakfast must be very light. Prefer sprouted seed like moong, moth, and grams (desi chana) .Two pieces of brown bread/toast without butter. One bowl of cornflakes with skimmed milk.
One cup of sugarless tea or coffee is advisable.
In lunch two chapattis without ghee or butter with any vegetable or dal can be taken.Salad can be the best choice. More salad is always good for better health.
In dinner also the same kind of diet can be preferred. Before dinner tomato soup or juices can be taken as a appetizers. Soups of Karela or Tundra(Kundru) and more green vegetable are good for pre or pro diabetic patient.
Vegetable are healthy and full of vitamins and minerals. Some gives you much needed fiber. The best parts of vegetable are naturally low in calories. Always prefer non starchy vegetables such as spinach, brocooli, lettuce, tomatoes, chillies, and peppers.Radish is also best remedies of liver disorder.
Karela- bitter gourd, it is also known as bitter melon, is the best medicine for diabetic. It is rich in iron, betacarotene, calcium, and potassium and full with vitamins-C, B1, to B3, phosphorus and excellent dietary fiber. It is belived to be excellent for the liver and has been proven by western scientists to contain insulin, act as an anti-tumor agent.
It can be taken in form of juices, soups, or cooked food. If you take one cup of juices or soup of bittergroud in the morning, it can control the diabetes whole day. Slowly and gradually it will bring back the diabetes not in control only but it will normalize the sugar level..
Kundru-Tundra- is also one of best vegetable for pre or pro diabetic. It is also low calories vegetable and it activates the cells that produce the insulin in the body.The recent research proved that consuming 50 grams of kundru daily can help keep your blood sugar under check. A three-month study conducted by doctors at the Institute of Population Health and Clinical Research, Bangalore, has found that the common kundru, which looks like a poorer cousin of the tasty gourd parwal and has no particular gastronomic appeal, can reduce blood sugar levels in patients with mild diabetes. The team found that sugar levels in new diabetics, with fasting blood sugar counts below 200, can drop by 16% by simply slurping the curried vegetable, known to botanists as Coccinia indica. It also reduced post-prandial blood glucose (sugar count after a meal) by 18%.A pumpkin (locally known as Kaddu, sitafal) is another vegetable, offers good hope to diabetics. This has been disclosed by Chinese researchers led by Tao Xia. Pumpkins are related to squash. Most pumpkin fruits are orange, but some are white, yellow, or other colors. They have a hard outer shell that is lined inside with a thicker layer of coarse pulp. Inside that, the pumpkin’s central cavity holds seeds within its stringy mass. The mature pumpkin fruit usually weighs 15 to 30 pounds (6.8 to 14 kilograms), but some giants may weigh over 800 pounds (363 kilograms). The eatable pulp of a pumpkin is rich in vitamin A and potassium. People cook pumpkins in various ways, especially as pumpkin pie. Pumpkin seeds, a source of protein and iron, are a popular snack when roasted. Some farmers raise pumpkins for livestock feed. Pumpkin is a very good for pre-diabetics as well as those who already have the disease.
Pumpkin, Karela, Kundru all activate beta cells of pancreas and mediates insulin activity.
If you want to live long life,avoid always, over eating. Do not take heavy quantity of food at a time. You can take 3-4 time- light meals/snacks instead of one or two heavy meals a day.
The following vegetables and food grains must be avoided.Avoid all starchy vegetable and food grains like Rice, sugar, chocklates, sweets in any form, fried vegetables, pakora, potatoes, sugarcanes, etc.
Warnings, if you are taking any medicine, please continue it. You may reduce the dose but after consulting with your physician. Watch your sugar level quite regularly.
It is sure if you change your life style, control the diet and exercise regularly, within a month, your sugar level will be normal.
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