Diabetes prevention II. type, think about if you are at increased risk, that is, if you own innate dispositions, or you are overweight or obese.
The essence of preventing diabetes is a healthy diet, physical activity and weight loss. Just make a few simple changes, you can avoid a devastating disease that can prepare you for the kidneys or eyesight and significantly shorten your life.
Be more active.
Thanks to the exercises you can lose weight, reduce your blood sugar and increase the sensitivity of cells to insulin.
Against diabetes works both aerobic and strength exercises, so you can choose the sport that you really enjoy, like walking, cycling or dancing. The greatest benefit bring sports which contain both these components.
Eat foods rich in fiber.
Fiber reduces the risk of diabetes and coronary heart disease.
It also helps weight loss because it helps to an earlier sense of satiety.
Foods rich in fiber are fruits, vegetables, legumes, whole grains, nuts and seeds.
Prefer whole grains.
It is not entirely clear why this is so, but wholemeal diet reduces the risk of diabetes and helps regulate blood sugar levels. Try to make at least half of the grains you eat the whole grain. It may be a bread, cereal, pasta or mashed.
Lose weight.
If you are overweight or obese, you should seriously think about changing. Every kilogram that you dropped, can improve your health. You'll be surprised how much: In a recent research participants dropped only a small part of their body weight - about seven percent - and reduce your risk of developing diabetes by nearly 60%.
Do not rely on any special diet , just to Decide correctly.
Various fashionable diets based on one-sided diet may help for a short time to lose weight, but long-term results are not good, and often leads to a lack of essential nutrients. Instead of examining the diets rather choose self-discipline. Healthy from unhealthy differentiate easily, so do not be swayed and live healthily.
Source: Diary diabetika.cz
