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1. Prohibit the ingestion of any type of food is not beneficial
One of the main recommendations is to reduce the amount of ingested macronutrients and the amount of carbohydrates and fats.
2. Increasing the nutritional value of meals
At a time when nutritional deficiencies are the norm, it is necessary to ensure the consumption of vegetables, vegetables and fruits during the biggest meals of the day.
3. Make small meals throughout the day
Should prepare small meals throughout the day or opt for foods such as nuts. This is a great way to quell the hunger and avoid overeating during the main meal. Starting the meal with soup or fresh cheese is also always a good, healthier option.
4. Choose one of the healthiest traditional dishes
One of the main Christmas dishes is cod cooked with vegetables and legumes. However, if you want to escape from traditional dishes, opt for grilling or baking. Especially in the main course, you should avoid fries and excess fat.
5. Always keep your body hydrated
You should drink plenty of water or hot teas to keep your body hydrated and warm. To accompany the meal, avoid alcoholic beverages and opt for water or natural juices.
6. Moderate dessert consumption
The temptation of the holidays is great at the time of desserts, but if you follow the advice above, you will feel satiated at the time of desserts, it will ingest them with more moderation. 7
The number of movies and television series broadcast during the holiday season still seems to be the best family plan, especially in cold weather. However, if you have the opportunity, walking with the family is always a good option, as physical exercise is one of the allies of disease control. On days when you have misled your meal, you should walk for thirty minutes to compensate.
Adjusting Medication
The adjustment of drugs is very important, especially for people with type 1 diabetes. The amount of insulin administered at meals should be increased as the number carbohydrate increases. use.
9. Eat more slowly and slowly
Eating more slowly helps ingest less food and contributes to better digestive health.
10. Replace Traditional Christmas Recipe Ingredients with Better Glycemic Options
There are already healthier Christmas recipes today, without losing the characteristics and flavors of Christmas. There are already dreams and toasts that can be baked, avoiding the frying and that can be sprinkled with sweetener and cinnamon instead of sugar.
Diabetes, a Disease That Affects 1 in 10 People
Type 1 Diabetes is a chronic disease that develops when the pancreas stops producing the insulin that the body needs and, by therefore, blood glucose levels increase. The predominant type 2 diabetes is characterized by insulin resistance and is mainly caused by unhealthy eating habits, a sedentary lifestyle and heredity, among other factors.
It is estimated that in Portugal 13.3% of people have diabetes, although almost half of the cases are undiagnosed (5.7%). In 2015, type 1 diabetes affected 3,327 individuals under the age of 19 (0.16% of the population in the age group), with a slight growth trend since 2008 [1]. In 2015, approximately 13.3 new cases were detected per 100,000 youth aged 0 to 14 years.
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