Tips to keep your glucose levels in check.
DIABETES is getting a lifestyle disorder, which a vast majority of people don’t even know they have.
Earlier this season, The Star reported that about 3.5 million or 17.5% of Malaysians aged 18 decades and over have diabetes.
From the analysis, Deputy Health Minister Datuk Seri Dr Hilmi Yahya said 9.2% of them were unaware they had diabetes, according to National Health and Morbidity Survey 2015.
In conjunction with World Diabetes Day 2016 on Nov 14, StarMetro sought the experience of Sunway Medical Centre Sdn Bhd dietetics and nutrition services assistant manager Saw Bee Suan to find some tips on controlling diabetes.
An important thing to do was to see your doctor.
“Should you already have (high) blood pressure, higher cholesterol, are obese or obese and also a family history of diabetes, then please see your physician to check on your blood sugar level at least once annually,” she said.
Saw also provided 10 tips to control and manage diabetes.
Obese and overweight people have a higher chance of getting diabetes in comparison to those from the normal weight range. They will also affect their insulin purpose to control the blood sugar levels and are more inclined to develop the disease.
2. Maintain a proper dining program
Eating regular meals punctually guarantees that your body has sufficient & ldquo; gas & rdquo; to carry out also will help regulate blood sugar levels. Don’t skip meals but space out meals evenly throughout the day.
3. Control food portions
The quantity of food you consume is related to blood sugar level and your own body weight. Your own body weight and blood sugar level increases if you consume more food than is recommended. Be cautious of your food portions during every meal.
Whole grains such as barley, oats, brown rice and buckwheat are packed with nutrients, including fibre, B vitamins, vitamins and antioxidants. It’s encouraged that we consume a minumum of one type of grain.
5. Maximise your fibre intake
Foods high in fibre may help to keep you complete and lower cholesterol levels and blood glucose. Ensure at least half of your plate is full of fruits and veggies.
6. Minimise intake of simple sugar
Without providing value, straightforward sugar results in empty calories. If necessary you should only eat sugar sparingly.
7. Reduce consumption of oil and fat
Eating too much fatty and food can make you put on fat, which will make it difficult to manage blood glucose levels. Minimise fats and oils in cooking by grilling, baking, steaming, boiling, roasting, stewing or stir-frying instead.
We can have adequate protein intake by choosing to eat lean protein such as poultry, lean meat, fish, legumes and beans. Remove from chicken and trim off all visible fats from meat.
Exercise not only helps to keep your weight and also regulate blood glucose levels, but an active lifestyle has favorable impacts on wellbeing and your health. Aim to get rid of some weight through moderate intensity exercise such as brisk walking, dancing and playing badminton if you are overweight or obese. It’s recommended to exercise each week.
10. Limit your alcohol intake
Alcohol can lead. Your blood pressure and triglyceride levels may also increase. Men should have no more than two drinks per day and women should have more than one.