Diabetes or high blood sugar level is a problem seen everywhere. It is a chronic metabolic disease in which the patient suffers the high level of glucose in the blood. In every family, there is one or the other member who has diabetes, especially those who have the family history of diabetes or those who are obese. Those who are overweight are more prone to diabetes. Diet is a crucial part of any diabetic person. Regular exercise, meditation, regular health checkups will also help to manage your diabetes well. So, here is the diet and exercise plan for diabetes.
Diet and Exercise Plan for Diabetes
Diabetics Diet Chart
Diet is an important pillar as it plays a very important role in maintaining your blood sugar level. It also helps to prevent weight gain. Here is a diet plan which you can follow in order to keep the sugar levels normal.
Morning
6 am- 1/2 tsp fenugreek powder with water or Ginger with warm water
7 am- 1 Cup Sugar-Free Tea + 1-2 biscuits
Breakfast
8.30 am- 1 Plate upma or oatmeal + half bowl sprouted grains + 100ml cream free milk without sugar or cut papaya 1 bowl
Mid Morning
10.30 am- 1 fruit or 1 Cup Sugar-free buttermilk or lemon water
Lunch
1 pm- 2 roti made of mixed flour + 1 bowl rice + 1 bowl dal + 1 bowl yogurt or cucumber raita + half cup soya bean or cheese vegetable + half bowl green vegetable + 1 plate salad
Evening
4 pm- 1 Cup Sugar-Free tea + 1-2 Sugar Less Biscuits or toast
6 pm- 1 Cup soup (avoid packet soup)
Dinner
8.30 pm – 1-2 rotis + 1 bowl rice + 1 bowl dal + half bowl green vegetable + 1 plate salad
10.30 pm- 1 Cup Cream Free Milk Without Sugar
Note: When you feel hungry, eat raw vegetables or salad. You can drink black tea, soup, buttermilk, lemon water. Make sure before starting this diet you consult your doctor about this plan.
Avoid
Sugar, Honey, Sweets, Dry fruits, white bread, whole milk, white rice, potatoes, fruit juices, raisins, french fries, chicken nuggets, soft drinks, artificial sweeteners, fat cuts meat.
Exercises for Diabetes
Practising pranayama will help to control diabetes. Other complications of diabetes will be checked automatically like eye weakness, disorders of kidney and liver, heart problem. Diabetics patients are always at a high risk of heart problems. If you follow pranayama, you can get rid of side effects caused due to diabetes. The combination of diet and exercise plan for diabetes is the effective way to cure the illness.
1Bhastrika Pranayama
This pranayama is most effective for diabetic patients. Sit on the yoga mat in Padmasana (crossed leg). Place your hands on your knees. Relax your body. Inhale through the nostrils. Once you inhale fully, exhale with great force. Practice this for half an hour every day. This will help to control and cure your illness.
2Bhujangasana
Lie down on your stomach. Bring your palms down and place them next to your shoulders with your elbows tucked into your body and press down on the ground. Taking deep slow breath, raise your body onto your elbows as slow as you can. Stretch your neck backwards and hold in the position. Come back to the first position exhaling slowly.
3Pawanmuktasana
Lie on your back. Raise your right leg and fold it inward at the knee. Hold your knee with your hands and legs together. Raise your upper body while inhaling deeply. Try to touch your nose to the knee. Hold yourself in the position as long as you can. Repeat the same steps with another leg. Remember to inhale by raising your body and exhale while coming down.
4Dhanurasana
Lie down on your stomach. Bend your knees and fold your legs upwards. Hold your legs with your hands behind the ankle. Inhaling slowly lift your body as much as possible with your weight on your stomach. Hold this position as long as you can.
5Kapalbhati Pranayama
Sit straight on the yoga mat. Place your hands on the knees. Inhale by pulling your stomach in as much as you can. You can also keep your right hand on the stomach to feel the abdominal muscles contract and then exhale Do it as fast as possible. Initially, practice it for 5 minutes to increase it to 15 minutes. In the case of severe diabetes, you can practice for 20- 25 minutes. Even one can also lose weight by practising Kapalbhati. This Pranayama is the solution for all diseases.
6Halasana
Lie down on your back with your hands straight on the ground palms down. Raise both your legs straight up. Raise your torso off the ground with the support of your hands and the back. Keep your legs as straight as you can. Rest your weight on your shoulders. Take your legs behind your head, keeping legs off the ground. Make sure only your toes should touch the ground and bring your hands back down on the ground. Hold in this position as long as you can.
Note:
It is recommended that these exercises are practised under the supervision of a trained professional. Follow this diet and exercise plan for diabetes to stay fit and healthy.
BY M. DIVYA SRI
