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As we get older our bodies are more susceptible to diseases that have the ability to change our everyday lifestyle, like diabetes. Once you have been diagnosed with diabetes your body’s ability to produce and regulate sugar levels is compromised. If you eat unhealthy, are overweight and lack exercise in your every day routine you may be at risk for developing diabetes. It is important to always eat healthy and exercise, but it becomes more important as we get older because our bodies become less resistant to disease. Here are a few tips on how you can stop diabetes before it hits:
Eliminate or cut back on sugary or sweetened beverages, like soda and juices. Drinking plenty of water every day will help to cleanse your body, hydrate you and help your digestive system to wash away unwanted toxins, so make the healthy choice! Soda and juice add unwanted calories to your diet and they can lead to extra weight and spiked blood sugar levels, which then forces the body to work extra hard to produce insulin.
Improve your snacks and meals by building your diet around vegetables, fruits and low-fat meats. Stay away from processed carbs and high fat foods like pasta and french fries. Also, watch your portions. Whole grains are best, but substituting a whole plate of wheat pasta or brown rice with a small potato or an ear of corn will be much more beneficial. And of course, add some exercise that will increase your heart rate to your daily routine at least 3 times a week.
If you have been diagnosed with pre-diabetes, this is the time to get your butt in gear and act as quickly as possible to prevent full-blown type 2 diabetes. This is the time to start changing your eating habits, to lose weight and to start exercising. In 2002, a large government sponsored study called the Diabetes Prevention Program showed that people with pre-diabetes who exercised and lost weight reduced their risk of developing diabetes by about 58%. Once you have been diagnosed with diabetes the goal is to control it, so take control today!
Here’s a great, healthy recipe to try. If you aren’t a fan of pork chops, you can also substitute with skinless, boneless chicken, turkey parts or fish, and bake for just 20 minutes.
Cornflake and Herb Crusted Pork Chops (Serves 6)Ingredients:
6 lean center-cut pork chops, ½ in thick 1 egg white 1 cup evaporated skim milk ¾ cup cornflake crumbs ¼ cup fine dry bread crumbs 4 teaspoons paprika 2 teaspoons oregano ¾ teaspoon chili powder ½ teaspoon garlic powder ½ teaspoon black pepper 1/8 teaspoon cayenne pepper 1/8 teaspoon dry mustard ½ teaspoon salt Nonstick cooking spray Lemon wedges, optional garnish
Directions: Preheat oven to 375 degrees. Trim fat from pork chops in milk mixture and let stand for 5 minutes, turning once.
Meanwhile, mix cornflake crumbs, bread crumbs, spices and salt. Use nonstick cooking spray on 13-by-9-inch baking pan. Remove chops from milk mixture and coat thoroughly with crumb mixture. Place pork chops in pan and bake in oven for 20 minutes. Turn chops and bake for added 15 minutes or until no pink remains.
Each serving (one chop) provides about 216 calories, 8 grams total fat, 3 grams saturated fat, 10 grams carbohydrates, 25 grams protein, 1 gram total fiber, 346 milligrams sodium and 62 milligrams cholesterol.
Kwa hivyo, kwa kila agizo la $ 100 au zaidi, mwili wetu unakuwa na uwezekano mkubwa wa kuambukizwa magonjwa ambayo yanaweza kubadilisha maisha yetu ya kila siku. Mara tu unapogunduliwa kuwa na ugonjwa wa kisukari, uwezo wa mwili wako wa kutengeneza na kudhibiti viwango vya sukari unaharibika. Ikiwa una chakula kisicho na afya, unazidi uzito, na hauna mazoezi ya mwili kila siku, unaweza kuwa na hatari ya kuambukizwa ugonjwa wa kisukari. Ni muhimu kula vizuri na kufanya mazoezi, lakini inakuwa muhimu zaidi tunapokuwa wazee kwa sababu miili yetu inakuwa na upinzani mdogo kwa magonjwa. Hapa kuna vidokezo kadhaa juu ya jinsi ya kuzuia ugonjwa wa kisukari kabla ya kugonga: Kuondoa au kupunguza vinywaji vyenye sukari au vyenye sukari, kama vile soda na juisi. Kunywa maji mengi kila siku kutasaidia kusafisha mwili wako, hydrate na kusaidia mfumo wako wa kumeng'enya kuosha mbali sumu zisizohitajika, hivyo kufanya uchaguzi afya! Soda na juisi huongeza kalori zisizohitajika kwenye mlo wako na zinaweza kusababisha uzito wa ziada na viwango vya sukari ya damu, ambayo kisha hulazimisha mwili kufanya kazi kwa bidii zaidi kutengeneza insulini. Kuboresha vitafunio vyako na chakula kwa kujenga mlo wako kuzunguka mboga, matunda na nyama yenye mafuta machache. Kuepuka vyakula vyenye mafuta mengi na vyakula vyenye mafuta mengi kama vile pasta na fries. Pia, angalia kiasi unachokula. Chakula cha nafaka nzima ni bora, lakini kuchukua sahani nzima ya pasta ya ngano au mchele wa kahawia na viazi vidogo au shina la mahindi itakuwa na faida zaidi. Na, bila shaka, kuongeza baadhi ya mazoezi ambayo itaongeza kasi ya moyo wako kwa utaratibu wako wa kila siku angalau mara tatu kwa wiki. Ikiwa umegunduliwa kuwa na ugonjwa wa kisukari, sasa ni wakati wa kuchukua hatua haraka iwezekanavyo ili kuzuia ugonjwa wa kisukari wa aina ya 2. Wakati huu ni wakati wa kuanza kubadilisha tabia yako ya kula, kupoteza uzito na kuanza kufanya mazoezi. Utafiti uliofanywa na serikali ya Marekani ulioitwa Diabetes Prevention Program ulionyesha kuwa watu walio na ugonjwa wa kisukari waliofanya mazoezi na kupoteza uzito walipunguza hatari ya kupatwa na ugonjwa huo kwa asilimia 58. Mara tu unapogunduliwa kuwa na ugonjwa wa kisukari lengo ni kudhibiti ugonjwa huo, kwa hiyo chukua udhibiti leo! Hapa ni mapishi mazuri, yenye afya ya kujaribu. Kama wewe si shabiki wa chops nguruwe, unaweza pia kuchukua nafasi na ngozi, mifupa ya kuku, sehemu ya Uturuki au samaki, na kuoka kwa dakika 20 tu. 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Kuondoa mafuta kutoka chops ng'ombe katika mchanganyiko wa maziwa na kuacha kwa dakika tano, kugeuka mara moja. Wakati huohuo, changanya vipande vya mahindi, vipande vya mkate, vikolezo, na chumvi. Tumia dawa ya kupika isiyo na kunata kwenye sufuria ya kuoka ya inchi 13 kwa 9. Ondoa vipande kutoka mchanganyiko wa maziwa na kufunika kikamilifu na mchanganyiko wa makunyanzi. Weka chops za nguruwe kwenye sufuria na kuoka kwa dakika 20. Kugeuza chops na kuoka kwa dakika 15 au mpaka hakuna rangi ya waridi inabaki. Kila kipande cha chakula kina kalori 216, gramu 8 za mafuta, gramu 3 za mafuta yaliyojaa, gramu 10 za wanga, gramu 25 za protini, gramu 1 ya nyuzi, gramu 346 za sodiamu na gramu 62 za kolesteroli.