¿Por qué la quinua es el alimento perfecto para los diabéticos?

¿Por qué la quinua es el alimento perfecto para los diabéticos?

La quinua recientemente ha aumentado su popularidad en todo el mundo, y ya se ha hecho un nombre como uno de los alimentos más nutritivos que puede haber. A comparación de otros granos enteros, la quinua tiene más proteína, antioxidants, minerals and fiber. También está libre de gluten, lo cual hace que sea el alimento perfecto para las personas que son sensibles al gluten.

Experts say los granos enteros reducen el riesgo de diabetes, enfermedades al corazón y la presión arterial alta. Además de eso, recientemente se ha descubierto que la quinua es una gran fuente de nutrición para las personas que sufren de diabetes, y puede usarse como una manera saludable de mantener los niveles de azúcar en la sangre.

¿Qué es la quinua?

Mientras puede ser un alimento nuevo en los supermercados de tu localidad, la quinua ha sido uno de los alimentos principales en la dieta de las familias en Sudamérica por varios siglos, desde los tiempos remotos de los Incas.

Su origen es en las montañas de los Andes, por lo que puede sobrevivir las condiciones climáticas más duras. La quinua se conoce como un grano entero, ya que los Incas la conocían como “la madre de todos los granos”, pero en realidad es una semilla.

Nowadays, hay 120 variaciones conocidas de esta semilla, pero las más populares son la quinua blanca, roja y negra, por lo que es más probable que veas estas tres variaciones en tu tienda local.

La investigación de los beneficios de la quinua es relativamente nueva a comparación de las investigaciones en otros alimentos, y solo en los últimos 30 años los expertos han empezado a descubrir e investigar los beneficios para la salud que tiene esta semilla.

Mientras aún se necesita obtener más investigación, actualmente se sabe que agregar la quinua a tu dieta puede reducir el riesgo de presión sanguínea elevada y colesterol alto. También se ha demostrado que puede ofrecer muchos beneficios a las personas que sufren diabetes.

¿Cómo la quinua puede impactar en los niveles de azúcar en la sangre?

Una de las claves para llevar una vida saludable con diabetes es manejar y controlar tu dieta. La quinua es una gran elección para las personas que sufren diabetes porque es un grano entero, que es uno de los componentes clave en la dieta saludable para diabéticos, además de las frutas, vegetables, proteína magra y grasas insaturadas.

Los alimentos que tienen alto índice glucémico elevarán tus niveles de azúcar en la sangre y pueden hacer que sea difícil controlarlos. La quinua, however, tiene un índice glucémico bajo, lo cual quiere decir que no provocará que tus niveles de azúcar en la sangre se eleven.

Mientras la mayoría de los granos no tiene los aminoácidos necesarios para formar una proteína, la quinua tiene los suficientes para ser considerada una proteína completa. También es una gran fuente de fibra que no impacta en los niveles de azúcar en la sangre y te ayudará a mantener el peso de tu cuerpo, previniendo así otras condiciones crónicas asociadas a la diabetes.

Maneras fáciles de preparar la quinua

La quinua se prepara en agua y es cocinada de manera similar al arroz. Para prepararla, usa una taza de quinua sin cocinar y dos tazas de agua en una cacerola y ponla a hervir. Una vez que el agua esté hirviendo, reduce la intensidad del fuego y deja que se cocine a fuego lento hasta que la mayor parte del agua haya sido absorbida. En la mayoría de los casos, esto tarda de 15 a 20 minutes.

La quinua también puede ser usada como un aditivo saludable para otro tipo de platos. Al igual que el arroz, puedes agregarla en sopas o guisos para darle al plato un toque extra delicioso y saludable.

Con todos los beneficios que se han descubierto de la quinua, nos preguntamos por qué las personas siguen usando el arroz. Para los diabéticos, es el grano perfecto para una dieta saludable. Incorporando esta pequeña semilla en tu dieta, te ayudará a controlar tus niveles de azúcar en la sangre mientras mantienes un peso saludable que prevenga problemas secundarios causados por la diabetes.

 

About the Author: Edith Gomez is editor-in Gananci, passionate about digital marketing, specializing in online communication. He refuses to go to bed every night without having learned something new. Is concerned about business ideas and, even more, provide a creative look to the small world in which we live. Twitter: @edigomben
DIABETES: How does it affect our emotions?

DIABETES: How does it affect our emotions?

Diabetes and stress

Stress is the feeling of tension or fatigue you experience by too much physical or mental pressure. The stress of daily life, combined with the management of diabetes every day, it can affect your mood and emotions so your blood sugar levels can be altered, which in turn can lead to changes in the patterns of your medication. You may feel:

  • Furious at having diabetes.
  • Frustrated by having to change your life because of diabetes.
  • Fearful of not being able to load.
  • Concerned about the complications of diabetes.

Changes in glucose levels in the blood can also cause stress. A low level of glucose can cause feel irritable or nervous. A high level can make you feel tired or depressed

Stress management

You can not totally escape the stress in life, but you can learn to handle it, it is often easier to cope with stress if your glucose levels in the blood are controlled. Talking with family, close friends or a diabetes support group about stress in your life can also help. Other ways to manage stress include:

  • Getting enough sleep.
  • Eating healthy food.
  • Exercising regularly or be more active.
  • Watching movies or listening to music.
  • Read a book.
  • Search for a hobby.
  • Visit friends.

Laughter is a great remedy against stress. A good sense of humor will lift your spirits and make stress manageable.

Depression and diabetes

The relationship between diabetes and depression is unclear. However, more people with diabetes suffer from depression than those without diabetes. Depression does not mean feeling blue or depressed from time to time; It means feeling immensely sad or lose interest in almost anything for weeks or months. Other signs of depression include:

  • Trouble sleeping.
  • Not being able to concentrate.
  • Eating too much or too little.

If you have any of these signs for more than a few weeks, consult your doctor. If your depression has no physical cause, it may refer to a mental health professional. Depression can often be alleviated with advice, drugs or both.

Diabetes at work

Discuss with your doctor the type of work you do or if you plan to change jobs. It may be necessary to incorporate some changes in your treatment plan for diabetes. Be sure to tell your doctor if:

  • Work driving or handling dangerous equipment
  • Working in rotating shifts
  • It has a stressful job

You should be able to perform almost any job with diabetes. But you may need to change your meal plan if you have a night job or an itinerary that varies. You also may need to adjust the dose of your diabetes medicine and exercise plan according to their use.

Always have a snack at work fast acting carbohydrate in case you have an episode of low blood sugar as this can cause fainting.

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Diabetes: What is hyperglycemia?

Diabetes: What is hyperglycemia?

Hyperglycemia is the medical term used to define a high level of blood glucose. This occurs when your blood sugar rises above its ideal average level

Any of the following factors or a combination of these can cause high blood sugar:

  • Lower production of insulin in your body due to the progression of diabetes.
  • Lost or forget to take medication or placed (insulin or pills) Diabetes.
  • Eating too many carbohydrates and no physical activity after.
  • Not having good eating habits.
  • Excess consumption of sweet drinks and baked goods nonintegral
  • Getting little exercise.
  • Ingesting drugs that may raise blood sugar.
  • Developing an infection or illness.

Warning symptoms of hyperglycemia

The way that each individual experiences hyperglycemia (high blood sugar) It is personal but signs and symptoms are identified in common:

  • Increased thirst
  • Increased frequency and volume of urine
  • Tiredness / fatigue
  • Dry Skin, itch
  • Headaches or headaches
  • Poor wound healing
  • Abdominal pain
  • Fainting / diabetic coma (If high blood sugar is ignored for an extended period of time)

Precautions and warning signs

One or more of these symptoms can alert you before you have hyperglycemia.

These symptoms can be very faint and be aggravated or caused by other reasons.

Sometimes some people are tempted to ignore the warning signs which is dangerous.

The best way to know if your blood sugar is within proper heat is controlling blood glucose regularly.

You should consult your physician diabetologist if:

  • It has three or four consecutive events of high blood sugar.
  • Experience more than three times higher sugar levels in urine.
  • Records two or more high blood sugar readings over a period of 24 hours self-monitoring.
  • Recorded a high level of sugar at the same time for several days.
  • Measuring levels of blood sugar are higher than those indicated by your physician
  • Optimal fasting glucose level is less than 100 mg / dl, normal considering up 110 mg / dL and post intakes variations and post physical activity.

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What is insulin resistance?

What is insulin resistance?

In our body, glucose levels stimulate the pancreas to release a hormone called insulin. This sends signals to liver cells, muscle and adipose tissue, are receptive of glucose for energy production. Insulin resistance may be a genetic condition or acquired, which results in an abnormality in the uptake, metabolism or storage of glucose.

Obesity-in-isnulino-resistance

Some of the factors that favor its appearance are generated weight gain, and especially abdominal circumference, sedentary lifestyle and increased blood pressure. Furthermore the alteration lipidia, (accumulation of free fatty acids in liver, which blocks the arrival of the insulin that reaches it from the pancreas). Changes in blood lipids ("fats" blood), change in the size of fat cells (decreasing action impolicy), etc..

These factors will generate insulin resistance, then the cells do not incorporate glucose and this begins to accumulate in the bloodstream; It is generating an exaggerated insulin secretion by the pancreas (hyper-insulinismo), unable to use.

On the other hand our cells can not get glucose then do not feed, we are more tired and also with an increased appetite. Throughout this hyperglycemia leads to a failure of the pancreatic beta islets cover insulin requirements in the various tissues which can result in some patients in a Diabetes type 2.

How do I protect myself?

There are 3 key points to control insulin resistance:

  • Physical activity. It is far greater potential to reduce insulin resistance. To this should be regular and scheduled, according to the needs of the person.
  • The balanced diet. A good combination of carbohydrates, stands and proteins, It reduces the requirement in insulin secretion.
  • weight down. It increases the effectiveness of peripheral insulin.

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Specialist metabolic syndrome

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Diabetes; disease progresses

Diabetes; disease progresses

Diabetes is a disease characterized by poor utilization of glucose by the body. The malfunctioning of the pancreas or insufficient insulin activity are responsible for diabetes. That prevents tissues capture and use glucose (which is vital for all body functions), mind hence its accumulation in the blood (hyperglycemia). The danger is that hyperglycemia, find after a time, buy impaired blood vessels, the heart and body tissues, in particular the eyes, kidneys and nerves. (more…)

Glycemic Index and Diabetes: What is and what does?

Glycemic Index and Diabetes: What is and what does?

The glycemic index (ig) is a value assigned to foods based on their effects on postprandial blood glucose levels, prescription in other words ig appreciates the extent to which carbohydrate-containing foods raise blood glucose.

Foods that are used to compare glucose and white bread, as these quickly and at high levels in blood glucose rise. Foods rich in carbohydrates, that are rapidly digested and release glucose rapidly into the bloodstream have a high ig, instead which little by little digested releasing glucose into the bloodstream slowly have a low ig.

There are several factors that influence the ig, some of them are;

  • Fiber: As a rule ( but not always ) the fiber tends to slow digestion, is why it is recommended to consume fiber at every meal, breakfast and snack can be incorporated through whole grains at lunch and dinner and always accompanying the protein or carbohydrate with vegetables.
  • Preparation: The time in which they were cooked food also influences the ig, eg al dente noodles have a lower than the more ig cooked noodles, like the baked potato shell compared to the mashed potatoes in which the ig is much higher.
  • Maturity and storage time: in the case of the higher the more mature fruit is your ig. It should also take into account the development, fruit juices are digested faster than if you eat the whole fruit, making their ig is higher.

Other factors to consider and no less important are; food variety, the presence or absence of other nutrients and combination with other foods, An example of the latter is the union at one meal of a food with low ig ig another high which helps to balance the effect on blood glucose level.

Note that not only the amount but the type of carbs have an effect on blood glucose level, whereby the portion control is still a major element to consider.

Know and use the ig and factors in the influence is a good resource to improve control of blood glucose, while emphasizing that there is no single food plan, work in all diabetics alike, ideally this plan suits the habits and lifestyle of the person; considering that the mainstays of treatment of this disease are physical exercise, a balanced diet, and adequate medication indicated.

Lic. María Soledad Del Boca
M.P. 1998
Obesity Specialist

Area of ​​Nutrition – La Posada del Qenti

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