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  Sleep hygiene When we were young, our parents were very conscious about our sleep. They never let us stay up at night to do anything, including studying, they used to say – “There is no alternative to healthy sleep - to lead a healthy life . If we do not sleep properly, our head will not be well, which means the brain will not function properly. If the brain does not function properly, it means that the day is wasted”.  God has also designated night for rest and day for work.  But unfortunately, in the present era of extreme modernity, people have turned day into night – and night into day, we see every where!!   Desire is - I went to sleep, again - spent a few days without sleeping. Or having to take sleeping pills because you can't sleep, going to bed late, so getting up late the next day - none of this is healthy. It is not right to become dependent on sleeping pills because you are not sleeping. Said the expert - There is no substitute for adequate sleep t...

Lead a healthy life 123

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Diabetes – Should you eat fruit? How much?

Diabetes – Should you eat fruit? How much?

I have diabetes, and I am a big fan of fruit. So, I asked the doctor for advice -

If you follow some rules regarding food habits for any physical problem, you can stay healthy despite the problem - the doctor said. We cannot exclude fruit from our daily diet if we want to follow proper nutrition.

But when we think about sugar, we get shocked! And that is why many diabetic patients feel a little upset. They think - are the days of tasting so many delicious mangoes, litchis, jackfruit, watermelons and other interesting fruits over? Is eating fruit completely forbidden for them because of sugar? But experts say - that is not the case. Like all foods, there is no problem in eating fruits as long as they are consumed in moderation.

Nutrition experts say that before consuming any food, diabetic patients should consider the calorie value of that food, its glycemic index and glycemic load.

The mathematical calculation of how much a food can suddenly increase blood sugar is the glycemic index and glycemic load. If the GI is below 55, it is called a low GI food, if it is 56 to 69, it is called a medium GI food, and if it is more than 70, it is called a high GI food. The lower the GI of a food, the less it increases sugar.

Again, by adding the amount of sugar in the food with the GI and calculating its percentage, the glycemic load is known. Based on this, foods can be divided into three groups: low (10 or less), medium (11-19) and high (20 or more). Experts have given a list - how much a diabetic patient can consume of which fruit in a day.

By fruit, we usually mean mango - jam - litchi - jackfruit - pineapple - watermelon - banana, depending on our region. We cannot even think of not enjoying a little taste of these when their season is over.

1.     Fruits ------------ GI --------GL --------Amount

2.     Lychee ------------ 60------7.6--- -------40 grams or 4/5 can be eaten

3.     Pineapple ----------59 --------+/-8 --------60 grams can be eaten

4.     Blackcurrant --------24 ----------6 ----------A lot (200 grams equal amount)

5.     Jackfruit ----------63 ----------18 ----------50 grams (3 quails amount)

6.     Mango (depending on variety) ---51 to 56 ---8 --------30 grams (one medium mango)

7.     Banana --------------43 ---------11 ----------75 grams (one medium banana)

8.     Watermelon ------------72 ---------2 ----------100 -150 grams (one piece of 3 inch by 6 inch slice).

Nutritionists say --

1.     Fresh fruits contain a lot of fiber, vitamins and minerals. So fruits cannot be completely excluded.

2.     Do not eat fruits after the main meal, as it will increase the sugar level. Eat them during mid-morning or afternoon meal breaks.

3.     You can enjoy different types of fruits each day without eating a lot of fruits at once.

4.     During the fruit season, you can reduce the amount of other carbohydrates such as rice, bread, potatoes and make up for the rest with fruits.

5.     Kidney patients should consult a doctor.

6.     It is better to eat fresh fruits instead of fruit juices or processed fruits.

7.     Blackberry plays a good role in diabetic control.

 # Follow these rules and eat all types of fruits - to lead a healthy life.


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