Measures To Control Diabetes
When a person is diagnosed with diabetes mellitus/Sugar ki Bimari for the first time, he or she is taken aback. Out of anxiety and curiosity, the patient asks a slew of questions to doctors, other diabetic patients in the family, and strangers, leading to a slew of facts and myths.
Lifestyle For Diabetics
The majority of doctors and treating physicians have busy schedules. It’s difficult for them to explain everything in detail, aside from a few warnings to avoid Potato, Rice, Sugar, and so on (aalu, chawal, chini nahi khana hai!). Also, as we all know, dieticians are not very popular in our country. Due to these factors, the patient frequently stops eating potatoes, sugar, and other carbohydrates in favour of a large number of chapatis, resulting in elevated blood sugar levels.
Diabetes Mellitus is a metabolic disorder characterised by a disruption in sugar metabolism.
Diabetes Sugar Levels
| Normal Blood Sugar Level | Diabetic Blood Sugar Level | ||
| Test done after eating food(meal) | Test Done before eating food (Fasting) | Test done after eating food(meal) | Test Done before eating food (Fasting) |
| 140-160mgm/dl
|
80-100mgm/dl
|
(equal to or Greater than)
=>180mgm/dl |
(equal to or Greater than)
=>100mgm/dl |
A Diabetics Rough Check In Slip:
- Medicines should be taken on a regular basis, as directed by your doctor. Food intake is timed, with a minimum gap of 2-3 hours between meals.
- Exercise is an important part of a Diabetic’s daily routine. To keep the heart, muscles, and joints active, the patient should take a daily walk of at least 40-45 minutes, or 2500-3000 steps. Walking burns calories in addition to running. A step recorder can be downloaded to your phone. It tells you how many steps you took in total. Breathing exercises can also be beneficial. 5-10 deep breaths taken with complete devotion keep the heart and lungs healthy. Meditation is also beneficial. It is simple to begin by keeping oneself “STILL & SILENT” for two mints and gradually increasing to the desired goal.
Tips To Reach Satiety
Diabetes patients frequently experience food cravings even after eating their meals or snacks, leading them to consume more calories. It is harmful to them;
In such cases, a glass of hot water can be used to make tea or coffee. 6-8 peanuts, 2-4 almonds or walnuts, or one egg white are all options. Take a slice of fruit (apple, pear, guava, orange, berries) when you’re craving something sweet. 2-3) You will be relieved that your craving is no longer present.
POINTS TO PONDER
- Use a mixture of cooking oils, such as Mustard+OLIVE+Soya. For one person, 1000 ml in one month (approximately 33 ml per day)
- If at all possible, cook with steam.
- Mild exercise can be done while lying down or sitting.
- Each meal must be consumed in under 20 minutes.
- After two hours from the start of the meal, a blood sugar test is performed. For example, if your meal begins at 1 p.m., your blood sample should be taken at 3 p.m.
- For better control, each snack and meal should have a GAP of 2-3 hours.
- HBA1C: It’s a good idea to JUDGE whether the medicines you’ve been taking, as well as the portions and sizes of food you’ve eaten in the last three months, have kept your sugar levels normal or not. It can be done every three months.
- One of the most important requests is to lose weight. Weight gain aggravates and destabilises diabetes mellitus.
“1800 CALORIES” DIET FOR A DIABETIC!
| MEAL | MENU | WEIGHT | MEASURE |
| Breakfast | Bread | 60gm | 3slices |
| Butter | 6.3gm | 1tsp | |
| Milk | 140ml | 1cup | |
| Apple/Orange/Guava | 100gm | 1no. | |
| Mid-morning Snacks | Marie Biscuits | 10gm | 2 nos. |
| Apple/Orange/Guava | 100gm | 1 no. | |
| Lunch | Chapati | 75gm | 3 nos. |
| Or | |||
| Cooked Rice | 75gm | 2.25 katori (bowl) | |
| Dal | 25gm | 1 bowl | |
| Curd | 75gm | 0.5 bowl | |
| Assorted Vegetables | 1.5 bowl | ||
| Cooking Oil | 10 gm | 2 tsp | |
| Tea | Marie Biscuits | 10gm | 2 nos. |
| Apple/Orange/Guava | 100gm | 1 no. | |
| Dinner | Chapati | 75gm | 3 nos. |
| Or | |||
| Cooked Rice | 75gm | 2.25 bowl | |
| Dal | 25gm | 1 bowl | |
| Curd | 75gm | .5 bowl | |
| Assorted Vegetables | 1.5 bowl | ||
| Cooking Oil | 10 gm | 2 tsp | |
| Bed Time | Milk | 140 ml | 1 Cup |
Note: For a Non-Vegetarian it is allowed to take Meat or Fish at any one time either in lunch or dinner in place of assorted vegetables.
Score Your Diet:
You Can Now Use The Table Below To Score Your Diet.
- If your total score is less than 15, your diet is healthy.
- If your score is between 21 and 30, your diet nutrition is average.
- if your score is between 31 and 40, your diet nutrition is below average.
- If your score is greater than 40, you are cheating on your diet and endangering your health.
| SCORE YOUR DIET | SCORE |
| How many times you take fast food in a week? | |
| 0-1 | 1 |
| 2-4 | 2 |
| 5-7 | 3 |
| 8-10 | 4 |
| 10 | 5 |
| How many times you take cold drinks in a week? | |
| 0-1 | 1 |
| 3-4 | 2 |
| 6-8 | 3 |
| 9-11 | 4 |
| 12 | 5 |
| How many times you eat green leafy vegetables in a week? | |
| 15 | 1 |
| 11-14 | 2 |
| 8-10 | 3 |
| 5-7 | 4 |
| <4 | 5 |
| How many times you take non-veg in a week? | |
| 0-3 | 1 |
| 4-7 | 2 |
| 8-10 | 3 |
| 10-13 | 4 |
| >14 | 5 |
| How many cups of coffee or tea in a week? | |
| 0-1 | 1 |
| 2-3 | 2 |
| 4-5 | 3 |
| 6-7 | 4 |
| >8 | 5 |
| How many cups of milk in a week? | |
| >14 | 1 |
| 11-14 | 2 |
| 8-10 | 3 |
| 5-7 | 4 |
| <4 | 5 |
| How many sweets or chocolates you consume in a week? | |
| 0-3 | 1 |
| 4-6 | 2 |
| 6-10 | 3 |
| 11-14 | 4 |
| >15 | 5 |
| How many times you take whole grains in a week? | |
| >14 | 1 |
| 12-14 | 2 |
| 9-11 | 3 |
| 6-8 | 4 |
| <5 | 5 |
| How many times is your diet balanced in a week? | |
| 0-1 | 5 |
| 2 | 4 |
| 3 | 3 |
| 4 | 2 |
| >5 | 1 |
| How many times you take pulses in a week? | |
| 0-1 | 5 |
| 2-3 | 4 |
| 4-5 | 3 |
| 6-7 | 2 |
| >8 | 1 |
TOTAL YOUR SCORE,
If your total score is less than 15, your diet is healthy.
If your score is between 21 and 30, your diet nutrition is average; if your score is between 31 and 40, your diet nutrition is below average.
If your score is greater than 40, you are cheating on your diet and endangering your health.
2 Responses
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