The ancient Greek word "diet" meant a diet and even lifestyle. Diet food - a diet composed in such a way as to maintain the normal functioning of all body systems. That is, in fact, a healthy diet Healthy eating - do not limit yourself to eating Required for those who want as long as possible to preserve the health and beauty. Dietary food should not be confused with the health food, which is prescribed by the physician for various diseases and is an important part of effective therapy.

Basic rules of diet

Observe the balance of calories consumed and burned. The average daily rate for women is 2,000 calories for men - 2500 kcal. However, when calculating the individual standards should take into account the nature of the work, physical activity after hours, height and age.

Eat varied to obtain all the necessary body nutrients.

Products containing starch

Include in your diet potatoes, grain cereals, pasta, rice and bread. When possible, choose whole grains - they contain more fiber, in addition, they permanently give you a feeling of satiety. Starchy foods should make up a third of the diet, but most people do not adhere to this rule. Someone eats them less necessary, believing that they contribute to weight gain; someone on the contrary, they have abused. When properly organized person uses dietary starchy foods with each meal, but in limited quantities.

Eat plenty of fruits and vegetables

One of the most common recommendations of nutritionists: eat at least five servings of different vegetables and fruits every day. Make it easier than it seems. One glass of one hundred percent fruit juice without sugar can be considered a full serving of fruit; boiled, fried and roasted vegetables also go to the account. Add banana slices Bananas: the benefits and harms health   or other fruit in the morning porridge, eat fruit instead of the usual high-calorie snacks - and your diet will be even closer to a balanced diet food.

Fish is a mandatory part of the diet

Every week you need to eat at least two servings of fatty sea fish. It is a rich source of protein, as well as various vitamins and nutrients such as omega-3, which helps to prevent heart disease. You can buy fresh, frozen or canned fish, just remember that canned and smoked fish are usually a lot of salt.

Reduce your intake of saturated fats and sugar

Completely eliminates the fat from the diet is impossible in any case, but you need to pay attention to what kind of fat you eat. There are two main types of fat: saturated and unsaturated. By drinking large amounts of saturated fat raises blood cholesterol, which means an increased risk of cardiovascular disease. Especially a lot of saturated fat in baked goods, sausage, cream, butter, lard and hard cheeses. Prefer products that contain more unsaturated fats - is, for example, oily fish, vegetable oils, and avocados.

Despite the fact that doctors have long warned about the dangers of sugar, many people continue to abuse them. Meanwhile, sweet foods contributes to weight gain, tooth decay and the development of various digestive disorders. Reduce your consumption of soft drinks, muffins, biscuits, candies; these goodies perfectly replace fruits, dried fruits, yogurt and cottage cheese.

Reduce your intake of salt

Even if you do not salt your food, you will probably still eat too much salt. Approximately 3/4 of salt that enters the body, it is already contained in the products that we buy - bread, sauces, powders for making broth. Excessive intake of salt leads to high blood pressure as a result of significantly increased risk of heart disease Heart disease and heart attacks: that every woman should know   and stroke Stroke - a serious brain injury . Adults and children over 11 years is not recommended to use more than 6 grams of salt a day. Young children need even less salt.

Diet for blood sugar greater than normal levels - a normal healthy diet with the exception of the carbohydrate diet, limiting fat, fried and salty foods. In order to get from food carbohydrates received evenly throughout the day, you should eat little and often.

Blood sugar and diet - what is the connection?

Diet and lowering blood sugar Lowering blood sugar - not as good as it seems   - Concepts related. In order to understand what kind of relationship exists between them, you need to know how the carbohydrate metabolism. Of dietary sugar into the blood stream, while in response to a meal in the specific cells of the pancreas produces insulin, a hormone that helps the cells or tissues to absorb glucose sugar. Glucose enters the cells of the tissues where it is obtained from the energy required to maintain normal cell metabolism.

If this energy is not enough, violated all kinds of metabolism - protein, fat, carbohydrate, leading to disruption of all organs and systems. Primarily affected with a nervous system, kidneys and eyes. Violation of protein metabolism leading to decreased immunity, so diabetics always suffer from various infections.

In diabetes, glucose does not enter the cell and accumulate in the blood. Diabetes is divided into two types: the first type of diabetes is associated with insufficient intake of insulin in the blood due to the destruction of pancreatic cells that produce it. This type of diabetes is often associated with viral infections and usually develops in young people. The second type of diabetes is associated with lack of sensitivity of cells to insulin. It develops most often in the second half of life.

Diabetes often begins gradually in the form of pre-diabetes when blood sugar Blood sugar - a very important indicator   increases, but still not enough to cause disease. It was at this time a proper diet can help prevent the transfer of pre-disease into a disease.

The basic rules of diet in the rise in blood sugar

Nutrition for diabetes and prediabetes in any case should not restrict the intake of beneficial nutrients. But the total energy intake should be slightly reduced. The hard limit only applies to carbohydrate - sweets and baking. The proportion of protein products in the daily diet should be slightly increased - it is necessary calories and nutrients required to maintain immunity.

Risk factors in the development of diabetes is obesity, so a diet with increased blood sugar should include not only the restriction of carbohydrate, but also animal fat, and any fatty, fried and salty foods.

Normally, in the blood of a healthy person should contain 3, 3-5, 5 mmol / l of sugar. During the day may be differences in blood sugar levels, but within the normal range - blood sugar rises after a meal. With pre-diabetes and diabetes, these differences should not be, so you need to intake of food at least 5-6 times a day in small amounts.

Products that can be used

You can eat lean meat, fish, dairy products, eggs, soy products - all of these meals contain protein, very useful in diabetes.

Carbohydrates - a source of energy and without them the human body can not do. Therefore, a significant part of the diet should take foods which contain complex carbohydrates. It is vegetables (except potatoes), cereals (except semolina) and sour-sweet fruit. Bread can also be consumed, but not more than 300 grams per day, preferring bran bread and bread with a high content of gluten (vegetable protein contained in wheat).

Many vegetables and fruits are useful in the rise in blood sugar. For example, vegetables reduce blood sugar - a cabbage, lettuce, asparagus, artichoke, lettuce, celery, onion, garlic Garlic health: almost a panacea Tomatoes. Fruits and berries, reduce sugar in the blood - blueberries Benefits and harms of blueberries: the health of the forest , Cranberries, mountain ash, pear. Helps reduce blood sugar and beans, peas, almonds, walnuts.

As sweets are allowed 1-2 teaspoons per day or honey sweets made based saharozametiteley - sorbitol, xylitol, and so on.

From fat preference for vegetable fats - animal fats in a sufficient number of people to get lean meat, fish and dairy products.

All dishes should be boiled, baked or steamed. Sometimes allowed stews and as an exception - fried.

The products to be excluded

From the diet should be to completely eliminate all sweets and pastry: candies, jams, pies, cakes, sweet drinks (especially carbonated), semolina, pasta, grapes, raisins, figs, sweet berries and fruits. Limit should be fatty meat, fish, dairy products, salt.

Compliance with such a diet at all burdensome - this is the most balanced diet that is recommended for all people.

Galina Romanenko