2023-06-16 15:00:00
Books – Hossam Al Shaqoury
Friday, June 16, 2023 06:00 PM
People with diabetes have a higher rate glucose In the blood (blood sugar) either because the body is not producing enough insulin or because the body’s cells do not respond properly to insulin, or both. There are two types – type 1 is insulin dependent, which means you need to take it by injection, and type 2 is insulin resistant, which means your body is unable to properly use the available insulin. A person with diabetes will need to carefully manage diet, exercise, and body systems. Super for balance. Apart from following specific diet advice, people should exercise and build muscle to maintain healthy blood sugar levels. healthifyme
An exercise and diet plan designed to build muscle works best, but the following guidelines may be helpful for anyone with diabetes:
Testing for diabetes and checking blood glucose levels before and immediately after the exercise session.
It shouldn’t be too low or too high. Adjustments in the dose of medication or insulin may be needed depending on these levels.
Eat a small high-protein, high-carb complex meal or healthy pre-workout snack 30 to 60 minutes before your workout to keep you going..
If you’re new to strength training, start with at least two days of strength training each week. This should cover all the major muscles in the body and be intense enough to increase protein synthesis and build muscle.
Those with experience with weights should focus on doing large muscle exercises like squats, deadlifts, bench presses, leg presses, pullups, bent-over rows, shoulder presses, and dips. Add two or three sets of 8 or 12 repetitions to your workout, resting about 60 seconds between sets..
Always be prepared for the unexpected. Carry fast-acting, high-sugar snacks to the gym in case your blood sugar drops during a workout.
Depending on body weight, medications, and individual goals, consume 45-75 grams of fibrous carbohydrates with 20-30 grams of protein immediately after your workout..
Always choose good, unprocessed carbohydrates from fruits, vegetables, beans, nuts, seeds, whole grain breads, pasta and rice. Good carbohydrate foods generally have a lower glycemic index (GI) , which means that they tend to break down slowly to form glucose. It also has a high nutritional value and provides a prolonged energy boost.
Choose lean protein foods that are not high in calories and saturated fat. Ideal choices would be skinless chicken, eggs, skimmed milk, fish (cod, halibut, tuna, salmon), and beans (soy, lima, and kidney beans). Lentils and peas are also good choices.
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