On the occasion of World Diabetes Day, the International Diabetes Federation published some very interesting materials, in relation to the prevention of type two diabetes: it is clear that more than 70 percent of cases can be prevented or delayed by adopting a healthier lifestyle. Do you realize what this means?
The question is not only oriented to the economic, emotional burden, or the cost that the whole family must adapt to the needs of some sick people, who must have a normal life, yes, but what does that normalization imply for those living with the family? affected? The question is also the possibility of prevention adopting healthy styles, I imagine that the health burden needed to care for these people, would also be reduced.
Well, today I am going to focus on breakfast, which as we have said on occasion, could prove to be a prevention factor, not only if it is done regularly, but also incorporating healthy foods into it.
As a general rule a healthy breakfast should contain whole grains, and other foods considered healthy as fresh fruit or vegetables; So said, it seems rare to encourage the consumption of vegetables at breakfast, but some toast with tomato are very rich, and an apple and carrot smoothie with yogurt, provides many vitamins and is very healthy.
Advertising
Nuts or seeds, cheese or sausages (better lean) in small quantities, or eggs are also allowed. Instead cakes, pastries would be discouraged, most of the cereals (refined) that children take, white bread, jam… that is, what so many families take first thing in the morning.
I understand that changing habits, this good at first, is difficult, that's why it would be a good idea to go slowly: one day we put a mini toast with olive oil and half a hard boiled egg; another day we bet on a fruit and vegetable smoothie, plus a slice of fresh cheese; another plus a pair of tangerines and a yogurt with nuts. And see if two of the five days of the week I give them a glass of milk and cookies, nothing happens, little by little they will improve their diet.
The main difficulty he encounters is not so much the will, like a healthy diet is more expensive than an insane; If we add to this the high availability of cheap foods, with high energy density and nutritionally poor, we have the basis for the spread of diseases linked to bad habits. You just have to see that in some fast food places (which I also go to sometimes), a salad is more expensive than a normal burger, and I leave the subject, that we are with breakfast.
So to stir the wit: try to buy natural nuts in bulk, to make yogurt at home, look for seasonal fruits and vegetables, and use the imagination by opening the fridge and thinking about what you can prepare with those healthy foods that you have in it
I remember skipping breakfast sometimes is linked to weight gain (then eats more voraciously); and that a healthy breakfast reduces the risk of developing type two diabetes, especially since it helps control appetite and blood glucose levels.
Images | Meg Lessard, Melissa, International Diabetes Federation
Via | Diabetes Foundation
More information | International Diabetes Federation
In Peques and More | A good breakfast after a pleasant awakening, Practical guide for planning healthy breakfasts and snacks
