Contents:
- Medical Video: Courroie de distribution : Les conseils de nos garagistes / Top Entretien #4 (avec Denis Brogniart)
- Guide to eating rules for diabetes in a day
- 1. Type
- 2. Amount
- 3 hours
- What does it look like? Apply an example of a diet for diabetes in one day
- Breakfast (6:00 to 7:00)
- Lunch (12.00-13.00)
- Dinner (18.00-19.00)
- Snacks (10.00, 16.00, 21.00)
Medical Video: Courroie de distribution : Les conseils de nos garagistes / Top Entretien #4 (avec Denis Brogniart)
Diabetes is a lifelong disease. Therefore, ppeople who are diabetic (or who are now more familiar with diabetics) must be smart in choosing a daily diet and plan for a healthier diet. Because the healthy diet can reduce or even cancel the various risks of diabetes complications that lurk. Then what is the right diet for diabetes? Check out the following explanation, along with an example of a meal menu in one day that you can check in the real world.
Guide to eating rules for diabetes in a day
Planning a diet is important for diabetics. Wrong-wrong choice of food or adopt a diet, it makes your health the target. It's not difficult to apply the dietary rules for diabetes. You only have to follow the 3J principle (Type, Amount, Hour).
Types, quantities, and hours of eating are three main things that you must remember and manage. Here's the details of the settings.
1. Type
Diabetics must choose the right type of food. Avoid foods that contain sugar or simple types of carbohydrates, such as sweet foods, honey, sugar, sweetened condensed milk. However, that does not mean you have to avoid carbohydrates at all. Your body still needs carbohydrates as the main energy source.
You need carbohydrates as much as 50% of your total calorie needs. But, choose the type of complex carbohydrates and contain lots of fiber, such as brown rice or bread made from whole wheat. Meanwhile, you also still need fat, but avoid foods that contain saturated fats and trans fats, such as fried foods fast food.
Don't forget to multiply the fiber and reduce the consumption of sodium in salt and packaged foods. This will make you avoid the risk of heart disease.
2. Amount
Every person actually has to consume food with the amount that suits their needs. Everyone's caloric needs will be different, depending on gender, health condition, weight, and height. You can find out how much your calorie needs per day are more detailed by consulting a nutritionist.
The following are the average needs of diabetics:
- Carbohydrates: 50-60% of calorie needs
- Protein: 10-15% of calorie needs
- Fat: 20-25% of caloric needs
- Fiber: 25 grams / day
3 hours
In addition to the type and amount, you also have to set your meal hour every day. Make a meal schedule, so that every day you will have the same meal time. For example, breakfast at 6 am, snack at 10 am, lunch at 12 am, snack 4 in the afternoon, and dinner at 7 at night.
Actually, it can be adjusted to your schedule and activities. The most important thing is that you eat at the same hour every day. This eating rule for diabetes will make your body "remember" and simplify the digestive process, because it always happens at the same hour.
What does it look like? Apply an example of a diet for diabetes in one day
For example, after being calculated, your calorie needs in a day is 1900-2000 calories. So here is an example menu that you can apply in one day, according to the needs of 1900-2000 calories
Breakfast (6:00 to 7:00)
- Basic food: 1.5 servings equal to 150 grams of rice or two-caught white bread (180gr)
- Animal side dishes: one serving is equivalent to beef (50 grams) or one domestic chicken egg
- Vegetable side dishes: half a serving is equivalent to one small piece of tofu
- Vegetables: one serving or equivalent to 100 grams of vegetables.
Lunch (12.00-13.00)
- Basic food: two servings equal to 200 grams of rice or vermicelli (100gr)
- Animal side dishes: one serving is equivalent to beef (50 grams) or one domestic chicken egg
- Vegetable side dishes: one portion equals one piece of tofu or one piece of tempeh
- Vegetables: one serving or equivalent to 100 grams of vegetables.
Dinner (18.00-19.00)
- Basic food: two servings equal to 200 grams of rice or vermicelli (100gr)
- Animal side dishes: one serving is equivalent to beef (50 grams) or one domestic chicken egg
- Vegetable side dishes: one portion equals one piece of tofu or one piece of tempeh
- Vegetables: one serving or equivalent to 100 grams of vegetables.
Snacks (10.00, 16.00, 21.00)
- Eat snacks at 10am, 4pm, and before bed
- Choose fibrous snacks like fruits, you can eat as much as 50 grams of fruit, for example 1 banana.
To plan further, you can consult a nutritionist.
