Diabetes mellitus, or is simply known as diabetes, is a group of metabolic diseases in which a person has high blood sugar, either because the body does not produce enough insulin, or because cells do not respond to the insulin that is produced. This high blood sugar produces the classical symptoms of polyuria (frequent urination), polydipsia (increased thirst) and polyphagia (increased hunger).
But, how can you realize when diabetes attacks your body? Well, a research in America showed that a third of the 24 million people there do not know that they have a problem with diabetes.
Though the disease can spread to the problems of heart, kidney problems, blindness, nerve damage, and several other diseases.
There are many things that increases the risk of diabetes. But actually, diabetes can be controlled to avoid the severity and complications. You only need to change your lifestyle.
- Limit carbohydrates
From now on, limit your intake of foods that contain lots of carbohydrates.30 to 60 grams of carbohydrate at each meal is enough.
Or if the dose of carbohydrate is only 15 to 30 grams, balanc it with protein or unsaturated fats such as yogurt with nuts, or fruit and low fat cheese. Equitable distribution of carbohydrates can keep you from fluctuations in blood sugar.
- Foods high in fiber and protein
Foods high in fiber also helps control blood glucose. Brown rice, whole grain breads, cereals, grains are highly recommended. Similarly, high-protein foods such as fish, shellfish, and lean meats provide good benefits.
- Set meal time
Set the clock to eat every 3 or 4 hours, these settings apply for a snack or main meal. This way, the body will continue to be filled so that your metabolism is better, the calories burn are also much more.
It seems that exercise is the best answer in anticipation of all diseases. Walking, cycling, or other physical exercise helps insulin work more efficiently to lower blood sugar.