What is DM? DM is a condition caused by high blood sugar levels either chronic conditions (chronic) or acute (sudden). Conditions that can be caused by diabetes in chronic conditions such as kidney failure, heart disease, stroke, eye damage (cataracts or retinal damage), and others. Acute conditions that can arise is sudden loss of consciousness, either because blood sugar is very high or very low.
How to ensure that the person is exposed to DM? Must begin with the 3P symptoms and weight loss followed by a fasting blood sugar> 126 or GDS> 200. But keep in mind that diabetes was a disease that has a very wide degree of light weight, so as to make the diagnosis of DM, you should see your family doctor.
How when it is exposed to DM? There are four pillars in controlling diabetes:
1. recognize what the DM, and what complications can arise.
2. Second, planning a diet.
3. Physical exercise or exercise.
4. The use of medication (if necessary).
In this article will discuss only the second and third pillars.
Planning diet
The composition of foods for diabetic patients clearly can not be equated with normal people, why? Because of its metabolism is different altogether. Which must be considered in patients with very DM is the stability of blood sugar, so it should not be passed and also should not be less (this is very important). The best composition for DM medically recommended that 60-70% carbohydrates, 10-15% protein and 20-25% fat. What about wanting to build muscle? Actually we did not find an official guide, we recommend that you should increase the proportion of protein but do not lower the carbohydrate portion. Jg Calories are important in the diet. Calories determined individually depending on body weight, ideal weight, activity including weight if you exercise. This should be adjusted between you and your family doctor in order to comply.
Physical exercise or sports
The benefits of physical exercise for diabetes is to help lower blood glucose levels, lose weight, prevent complications such as coronary heart disease. The main principle of physical exercise in patients with DM is CRIPE (Rhytmical, Continuous, Distance Time, Endurance and Progressive).
- Rhytmical: exercise that uses muscles rhythmically like swimming or cycling.
- Endurance: the purpose is one that enhances endurance, such as cardio training.
May be useful.
- Continuous: continuous training and performed continuously without stopping, for example, jogging for 30 minutes without stopping.
- Distance Time: operated alternately, for example walking jogging interrupted.- Endurance: the purpose is one that enhances endurance, such as cardio training.
- Progressive: gradually increased from mild to moderate activity with a target of 75-85% maximum heart rate (220-age).
The four pillars of the above is the absolute principle as clearly shown to maintain blood sugar and prevent complications to the fullest.
What about fitness? Actually, that are not continuous sports such as tennis, badminton, and including lifting weights is not the kind suggested by the official guide medically, but it is not an obstacle for those who want to build muscle with a record run CRIPE above principles and weight training is as an extra.
It should also be remembered that the DM is a systemic disease (attack from head to toe), so CRIPE a way that can be used by almost all patients with DM and if you want to keep weight training, or other sports such as tennis, then consult your doctor for adjusted with medical conditions such as the condition of the heart.
The principle is that diabetes can not be cured but can be controlled. The metabolism of diabetic patients is different from normal people who lead to different patterns of diet and exercise patterns. Lifting weights is not a kontraidikasi but must include CRIPE as the main principle of your physical exercise.
May be useful.
