HEALTHY DIET FOR DIABETES!!!! :)

CHAPTER 4

Diabetes divides into two types.

Type 1 Diabetes

This kind of diabetes result from our body’s failure to produce insulin. Insulin is very important to put in the sugar into our cell so it can produce energy or make it as a reserve energy.

Type 2 Diabetes

It happens because of Insulin resistance. The pancreas still produce insulin but it is in insufficient amounts than our pancreas will overheat thus effectively burning out insulin production over time. So, our body make some resistance to balance that effect. This thing makes our body lack of insulin.

Cause of diabetes:

· Insufficient amount of corticosteroid

· Genetic factor

· Medicine that can broke our pancreas

· Poison that can influence insulin’s effect and produce

Diabetes Indication :

Type 1

· Come suddenly

· Grow so fast into a condition that called ketoasidosis diabeticum

Type 2

· There were no sign before. If the insulin going down you will often get pee and often thirsty.

· Ketoasidosis seldom happen

Okay guys, now I ask You…. How to prevent this kind of diabetes??? It is so simple we only need to control our blood glucose. Now I will tell you how to that.

A diet for diabetes will keep your blood glucose balance. Eating too much food will leads you to unhealthy life and if your blood glucose going too low you will get hypoglicemia. To keep your blood glucose levels stabilized, the National Diabetes Information Clearinghouse (NDIC) recommends that you:

· Eat about the same amount of food each day.

· Eat your meals and snacks at about the same times each day.

· Do not skip meals or snacks.

According to the American Diabetes Association (ADA) here is the recommendations for maintaining healthy cholesterol and triglyceride ranges:

• Eat less fat, especially less saturated fat (found in fatty meats, poultry skin, butter, 2% or whole milk, ice cream, cheese, palm oil, coconut oil, trans fats, hydrogenated oils, lard, and shortening).
• Choose lean meats and meat substitutes.
• Switch to low-fat or fat-free dairy products.
• Eat at least 5 servings of fruits and vegetables each day.
• Cut back on foods that are high in cholesterol (such as egg yolks, high-fat meat and poultry, and high-fat dairy products).
• Choose the kinds of fat that can help lower cholesterol, such as olive or canola oil. Nuts also have a healthy type of fat.
• Eat fish two or three times a week, choosing kinds that are high in heart-protective fat (such as tuna and salmon).
• Cook using low-fat methods (such as baking, roasting, or grilling foods or by using cooking sprays).
• Eat more foods that are high in fiber (such as oatmeal, oat bran, dried beans and peas like kidney beans, fruits, and vegetables).

· Eat less salt and sodium.

Glycemic Index Diet (GI Diet) is the other choice in diabetes diet. It contains High GI foods and Low GI foods. The focus of this Diet is Low GI Foods because High GI Food will increase your blood sugar level and make you feel hungry in a short time after you eat. Different with Low GI food, this food will make your stomach full and you will feel satisfied for long time.

Examples of Low GI foods

· fruits

· vegetables

· whole grains

· legumes

· nuts

· lean meats

· low-fat dairy products

Those low GI foods have a lot of nutrients inside and supply energy into our body.

Example of High GI foods

· Sugar

· White flour products

This kind of High GI foods can increase our weight so try to avoid it if you don’t want to be fat.

Okay guys, that’s all about diabetes diet. Email me if you want to ask me something.

Health recipe!!!!!

CHAPTER 3

Fruit and vegetables are important in the healthy diet because it is low fat and contain a lot of vitamin, mineral, and also phytochemicals. But we don’t know how much that we should eat. We should eat a lot of it everyday at least 3 times, but 5 are the best.

I would give you some suggestions to eat 5 portions of fruit and vegetables in a day.

Breakfast : Add your cereal with a dried fruit

(such as apple, orange, banana, pear, etc)

Drink Fruit Juice

(such as apple, orange, banana, pear, up 2 you)

Eat some fruit

Eat some soup

Lunch : Get Fruit Sandwich or salad

Get vegetables salad

Mix Salad

Dinner : Add at least two type of vegetables to your meat, fish or chicken.

I Hope your diet will success guys!!!!

TRY THIS!!!

CHAPTER 2

I would tell you some step to begin your healthy diet. This would make you easier to monitor are you still in the right way guys :)

a. Eat fibrous food (fruit, vegetables, beans and whole grains)

Those kinds of food contain nice carbohydrates, full of vitamin, nutrition, mineral, low calories and low fat. You will get for about 25 gram of your dietary fiber each day, Fiber is important because this thing makes the absorption of carbohydrates goin’ slower guys. This thing makes less effect on insulin and blood sugar, this makes our body more health, the other important thing, this kind of foods also contain phytochemicals (plant chemicals essential to good health) that importance to increase our body health.

When we try to cook fruit and vegetables we don’t realize that some vitamin and mineral have been lost from that fruit and vegetables. I’ll give you the tips to keep them safe.

· Cook them on time. Don’t let them overcook. You should use steamer or microwave. When you use steamer don’t forget to close it tightly, because it can speed up the cooking and keep the vitamin and mineral still there.

· Cover and chill the vegetables so the vitamin won’t go away

· Never keep food in hot condition too long because the vitamin and mineral from those kind of vegetables will slowly down

· Cook them with a little water.

b. Eat many kind of food. Don’t eat the same menu everyday.

Every food contains different nutrition, vitamin and also mineral so if you eat the same food everyday you won’t get maximum nutrition for your body. So, you must eat variety foods if you want to get a lot of necessary nutrition for your body.

c. Control your food portions, order ordinary portions… NO BIGSIZED!!!

This is also important, how come you can get a success diet if you eat too much. Your diet will be useless guys J

d. Eat more Fish and Nuts, Do it like a Japanese people!!! J

This food can make us smart, diligent and disciplines like a JapaneseJ. I’m just kidding guys… Fish and nuts is good for our diet program because it contain unsaturated fats.

e. Stop eating fast food

Fast foods contain hydrogenated vegetable oil.

f. NO Animal Fat

This thing could increase our cholesterol level in our blood

g. Reduce your sugar consumptions

Sugar contain high-fat and high calorie. Don’t forget, a lot of sugar consumption can take us to diabetes, “The silent killer of the year”…

Sugar’s rate criteria:
High : more than 15g sugars per 100g
Low : 5g sugars or less per 100g

h. Reduce your salt

You will increase your blood pressure that also develop the possibility to have heart disease or have a stroke.

Salt’s rate criteria:
High : more than 1.5g salt per 100g (or 0.6g sodium)
Low : 0.3g salt or less per 100g (or 0.1g sodium)

i. NO ALCOHOL!!!

This thing will lead you to a lot of health problems such as liver damage, you know it exactly right so stop it guys. Do you know that alcohol will supply a lot of calorie to your body without giving you nutrients?????

j. Don’t forget to increase your calcium

Calcium is important for our bones and teeth. Get the maximum calcium for your healthy diet from the low-fat sources such as skim milk and low fat yogurt.

k. Drinking 8 glass water everyday (1,2 liters)

A lot of chemical reactions in our body need water. Water is also important for our blood to carry nutrients around the body.

l. Get some SPORTS and Exercise

We know that sport and exercise can increase our health balance our energy and calorie.

m. Always Breakfast

Some people thing by skip their breakfast it will help them to reduce their weight. That was wrong, when we’re not have a breakfast, our body doesn’t get any essential nutrient to start the day and do a lot of chemical reaction in our body. So, come on guys... Let’s have a breakfast everyday to have a beautiful day J

Okay guys now you know how to do the healthy diet. Have a nice Try!!! Don’t forget you must have a strong commitment, you can tell your friend and your family if you got some diet so they can reminds you if you try to eat high cholesterol food or you forgot to eat fruit, vegetables, etc. Good Luck Guys!!!!

What is Healthy Diet???

Chapter1

A lot of people want to have a good body by diet. But unfortunately they are doing the wrong diet that can make them sick and of course it makes their body so bad. I will tell you the way to make a healthy diet but of course I’m only a human that imperfect so I’m sorry if there were something wrong or incomplete yet J

Okay guys lets go further, what is healthy diet?????

Healthy diet is a kind of easy thing to do. WHY???? Because we only need to eat many kind of food, because of what???? Because many kind of food contain many kind of nutrition too all right… But remember you should maintain the food that you eat. This is also to maintain the calorie that our body need. If you eat food more than our body need, our body will save it as a fat under our skin as a food reserve. That makes we gain our weight and that gain make us fat okay.

You should eat many kind of vegetables,fruits,grains,high complex carbohydrates, low fat and non cholesterol products. I’ll tell you the detail of those food in the next chapter J . Simply, healthy diet is balanced diet that our food should contain fiber and nutrients. So, don’t worry to eat your delicious food but you shouldn’t eat them too much okay.

All right, now you know what is the definition of healthy diet guys,.. Go to next chapter if you want to know more….