इन 7 नेचुरल तरीके से होगा प्री-डायबिटीज रिवर्स

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यहां 8 तरीके बता रहे है जो 3 महीने में प्री-डायबिटीज़ को रिवर्स और ब्लड शुगर को कंट्रोल रखने में हेल्प कर सकते हैं:

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अपने खाने में साबुत अनाज, फल, सब्ज़ियां, दालें और हेल्दी फैट शामिल करें.

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हफ़्ते में कम से कम 150 मिनट तेज़ चलना, साइकिल चलाना या स्विमिंग जैसी एक्सरसाइज करें.

[{"selector":"#anim-7036ea7f-1409-427b-bd6f-601fa00a913e","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef0924f1-205c-4e19-84d6-88c7a6760bbd","keyframes":{"transform":["translate3d(0px, 139.44447%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-017b4b35-c340-4a27-ac42-32538048fe68","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b39de5ec-2737-4448-b7fc-f71c9e9d0c04","keyframes":{"transform":["translate3d(0px, 180.27784%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4113dcc3-ac6e-430e-be54-60bf5bc00649 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(34.179687404002955%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

शरीर के वजन में 5-7% की कमी भी ब्लड शुगर लेवल कम कर सकती है.

[{"selector":"#anim-972ceec5-7b28-4571-b0f0-15f5af05e33f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49d6850c-8eb5-45f6-a344-7ca39e69e679","keyframes":{"transform":["translate3d(0px, 139.44447%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b7b3e95-4f0b-497c-8508-c05ec83de06b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed94cd3f-95c6-4724-9986-ddd26044d75c","keyframes":{"transform":["translate3d(0px, 134.78710%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12ff3c9c-01e1-40d6-83f0-3e32cf932322 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(9.614745986686628%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

स्ट्रेस से कोर्टिसोल हार्मोन निकलता है, जो ब्लड शुगर बढ़ाता है, इसलिए स्ट्रेस को कंट्रोल करें.

[{"selector":"#anim-40b6299e-8b78-4501-a0d0-31eacbc444d8","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8e434a6-86fc-4eb9-8afc-b161909b5509","keyframes":{"transform":["translate3d(0px, 139.44447%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9716221d-3d9a-4f1f-a219-626b612fdc0a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-757014cd-45fb-4590-974c-23208570cec0","keyframes":{"transform":["translate3d(0px, 184.02786%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2dca644d-ba28-47f2-997a-1abf707a765a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(19.838709583830834%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

हर रात 7-8 घंटे की रेस्टफुल नींद लें, नींद की कमी से ब्लड शुगर कंट्रोल करना मुश्किल होता है.

[{"selector":"#anim-d70af67c-5d68-4975-abf8-7fc224e9b76b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6bc925bf-a781-463a-bb6d-f0c71f848897","keyframes":{"transform":["translate3d(0px, 139.44447%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab4e6961-bfbd-4191-8429-c89ca5f3d656","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8dcb38e3-1262-4cf9-84b0-1c24e6432847","keyframes":{"transform":["translate3d(0px, 184.02786%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb04b2f4-3d27-4dfa-b583-9a9455df6f62 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(41.09374987200393%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

पानी शरीर को हाइड्रेट रखने और ब्लड शुगर लेवल को बनाए रखने में मदद करता है.

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स्मोकिंग से इंसुलिन सेंसिटिविटी पर इफेक्ट पड़ता है, इसे छोड़ने से इंसुलिन लेवल इम्प्रूव होता है.

[{"selector":"#anim-6c59d8c1-182a-41f1-8b4e-dfed72d7536a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1609e1c5-7f73-4a2d-a87e-c267a4fe11f6","keyframes":{"transform":["translate3d(0px, 139.44447%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12ebffd2-a646-40c6-9763-3b7ed974aff6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acba242c-7056-457c-bb16-215bfc0879d8","keyframes":{"transform":["translate3d(0px, 184.02786%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dcccbbca-3253-4e7e-93ba-179047f7db6d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(23.98437487200394%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

रेगुलर चिकित्सक की सलाह पर ब्लड शुगर का चेकअप करवाएं.

[{"selector":"#anim-69898457-df8c-4d66-a14e-59a0ddfa0b2c","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36454bda-c82f-4b26-8b3e-c5ad2e67f02d","keyframes":{"transform":["translate3d(0px, 146.40526%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80473749-a712-48da-ad7a-70c4d1cb416f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e12b8812-ffdd-48a3-a0b1-e7eceefe85c5","keyframes":{"transform":["translate3d(0px, 240.81200%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3adf4d35-9195-467e-b3dd-e0ff32ad9251 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-9.921874904002967%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

प्री-डायबिटीज़ को रिवर्स करने के लिए लाइफस्टाइल में बदलाव करने से पहले, चिकित्सक से कंसल्ट करें

[{"selector":"#anim-f15021bf-97e7-4937-b67a-fd413d6f9c23","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a0aef42b-5b9e-49f3-af7b-9a55acea600b","keyframes":{"transform":["translate3d(0px, 142.47861%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38ad9de7-1f5a-4041-9712-88cf4bf83dfd","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b36506af-5f59-49da-bb5c-bf0735940753","keyframes":{"transform":["translate3d(0px, 176.23070%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a26f518b-3963-4cd0-b9bf-bcfd6879197d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(17.291666552892387%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

किचन के मसालों के साथ ये 7 गलतियां लाती है नेगेटिविटी Find out More

इन 7 नेचुरल तरीके से होगा प्री-डायबिटीज रिवर्स

यहां 8 तरीके बता रहे है जो 3 महीने में प्री-डायबिटीज़ को रिवर्स और ब्लड शुगर को कंट्रोल रखने में हेल्प कर सकते हैं:

अपने खाने में साबुत अनाज, फल, सब्ज़ियां, दालें और हेल्दी फैट शामिल करें.

हेल्दी और बैलेंस डाइट

हफ़्ते में कम से कम 150 मिनट तेज़ चलना, साइकिल चलाना या स्विमिंग जैसी एक्सरसाइज करें.

रेगुलर एक्सरसाइज

शरीर के वजन में 5-7% की कमी भी ब्लड शुगर लेवल कम कर सकती है.

वजन कम करें

स्ट्रेस से कोर्टिसोल हार्मोन निकलता है, जो ब्लड शुगर बढ़ाता है, इसलिए स्ट्रेस को कंट्रोल करें.

स्ट्रेस मैनेजमेंट

हर रात 7-8 घंटे की रेस्टफुल नींद लें, नींद की कमी से ब्लड शुगर कंट्रोल करना मुश्किल होता है.

पूरी नींद लें

पानी शरीर को हाइड्रेट रखने और ब्लड शुगर लेवल को बनाए रखने में मदद करता है.

खूब पानी पिएं

स्मोकिंग से इंसुलिन सेंसिटिविटी पर इफेक्ट पड़ता है, इसे छोड़ने से इंसुलिन लेवल इम्प्रूव होता है.

स्मोकिंग छोड़ें

रेगुलर चिकित्सक की सलाह पर ब्लड शुगर का चेकअप करवाएं.

रेगुलर चेकअप कराएं

प्री-डायबिटीज़ को रिवर्स करने के लिए लाइफस्टाइल में बदलाव करने से पहले, चिकित्सक से कंसल्ट करें

ध्यान दें