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7 Simple Strategies for Controlling Diabetes

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1. Eat three well-balanced meals a day, with four to five hours between each meal. This can help keep blood sugar consistent all day.

2.Avoid eating most breakfast cereals, which are usually high in carbohydrates. The body tends to be more insulin-resistant in the morning, causing a spike in blood sugar levels. Instead, eat a high-protein breakfast such as an egg-white omelet with low-fat ham, cheese, and chopped vegetables.

3.Avoid nondiet juices, sports drinks, and soda. All these contain simple sugars that can cause blood sugar to spike.

4.Use breads, such as tortillas, made from 10 percent whole wheat and brown rice instead of white.

5.Read the Nutrition Facts label and choose foods with less than 25 grams of carbohydrates per serving, less than 250 grams of sodium (salt) per serving, and at least three grams of fiber per serving.

6.Exercise moderately for at least 150 minutes a week, or 30 minutes per day for five days a week. Moderate exercises include walking, swimming, bicycling, and dancing.

7. Be aware of the symptoms of hypoglycemia, or low blood sugar. These include headache, cold sweats, shakiness, and blurred vision. If you have these symptoms, follow the “15-15 rule”: eat 15 grams of carbohydrates immediately. This can be a half-cup of orange juice, one glass of skim milk, or half a can of regular soda. If you don’t feel better after 15 minutes, eat another 15 grams. If it is less than 30 minutes until your next meal, don’t wait. Eat it right away. If the symptoms persist,

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