LENGKONG, AYOBANDUNG.COM–Diabetes is a metabolic disease experienced by millions of people in the world due to unhealthy lifestyles and eating patterns. Indonesia even ranks sixth out of ten countries by the number of patients diabetes highest in the world, reaching 10.3 million patients in 2017.
In order not to become one of the sufferers, you can start to adopt a healthy lifestyle slowly and consistently. Reporting from Boldsky.com, Wednesday (17/3/2021), here are five things you can add to your daily routine to prevent diabetes :
1. Practicing Brisk Walk
Experts suggest that walking 15 minutes after eating is effective for lowering blood sugar levels throughout the day. Walking can stimulate insulin secretion from the pancreas.
When adequate levels of insulin are secreted into your blood, there is a risk diabetes can be reduced. You can also avoid the elevator and choose to take the stairs.
2. Exercise regularly
Research has shown that exercising at least 30 minutes a day or four times a week can reduce the risk of contracting it diabetes up to 80%. Regular exercise helps increase the number of insulin receptors which allow the body to utilize the hormone insulin more efficiently.
3. Eat foods high in fiber
High-fiber foods like oats can give you a feeling of fullness for longer. This can slow down the process of glucose absorption by the body and prevent a sudden spike. Fiber-rich foods also contain many other beneficial nutrients for the body such as antioxidants.
4. Control the desire to consume sugar
If you want to consume sweet foods, replace sweet snacks with sweet fruits such as mangoes and bananas or dried fruit such as dates, apricots, raisins, and prunes. The content of these fruits can help reduce your cravings for sugar thereby helping you maintain normal glucose levels.
5. Consume a Balanced Diet
A balanced diet is a diet that is rich in all the essential nutrients such as fiber, vitamins and minerals. Avoid eating fast food, processed, processed, fried or sweet foods. The reason is, this can increase glucose levels in the body.
Start eating fresh fruits, vegetables, whole grains, dairy products, and lean meats. Replace sweet desserts with yogurt and fruit.
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