Diet and Exercises for Diabetes Patients
Diet and Exercises for Diabetes Patients
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A beautiful healing diet awaits you!
6.30 a.m. One cup methi-water (uluva). Soak one teaspoon methi seeds in water overnight. Next morning, drink the water, chew the seeds.
8 a.m. One apple. Twenty minutes later: One cucumber sandwich, one cup tea without sugar.
11 a.m. Tender coconut water.
1 p.m. 100 gm tomato-onion-cucumber-cabbage salad garnished with tulsi leaves; 200 gm oil-free sabzi/ boiled vegetables; two chapatis/ medium-sized ragi roti; one cup dal; one cup curd.
4 p.m. One glass buttermilk/ unsweetened fruit juice/ unsweetened coffee; two Marie biscuits (optional).
7 p.m. Fruit chat. Twenty minutes later: steamed vegetables mixed with moong sprouts; dal soup; one small ragi roti/ toasted wholewheat bread.
Avoid fats, prefer fibrous foods. Restrict nuts, potato, carrot, beetroot, tapioca, peas, sweet potato, beans, cluster beans. Forget sugar-rich fruits — banana, grapes, chickoo, litchi, jackfruit, sitaphal, mango, dry fruits, raisins. Keep off sugar, glucose, jaggery, honey, jams, jelly, icecream, desserts. Keep a check on sweetened cough syrups, lozenges; diuretics (they reduce glucose tolerance); steroids (reduce insulin-action). Drink daily 10 glasses of water.
Fitness at your feet! Do 30 minutes stationary cycling daily. As you get fitter, go for an hour.
