कैसे बिना दवा कंट्रोल करें डायबिटीज!

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ओट्स, ब्राउन राइस, जौ, बाजरा और साबुत अनाज को डाइट में शामिल करें। ये ब्लड शुगर को धीरे-धीरे बढ़ाते हैं और पेट लंबे समय तक भरा रखते हैं।

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पालक, मेथी, ब्रोकली, बीन्स, शिमला मिर्च जैसी सब्जियां रोज खाएं। इनमें फाइबर और मिनरल्स भरपूर होते हैं, जो शुगर कंट्रोल में मदद करते हैं।

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सेब, नाशपाती, जामुन, संतरा, कीवी जैसे फल खाएं। केले, आम, अंगूर जैसे मीठे फलों से बचें।

[{"selector":"#anim-72b695bd-06b1-48ae-b7ed-e9bb48d50ec7","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1052e1d-93d0-4aaf-a73f-a087e96a0539","keyframes":{"transform":["translate3d(0px, 136.68091%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a53333c7-cbe8-4ccb-90f5-d8ba5f503fa5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c76efc90-9475-433c-95b9-66a23d4901a1","keyframes":{"transform":["translate3d(0px, 191.42059%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff447373-ccf7-4ebc-aa86-5d628f75f61e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: Pinterest

चना, मसूर, मूंग, राजमा जैसी दालें और फलियां प्रोटीन का अच्छा स्रोत हैं और शुगर को स्थिर रखते हैं।

[{"selector":"#anim-59e2463c-afdb-4013-a34c-a0f474da915f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8bbd952f-0bf9-44f0-87c7-4048cb8acf3e","keyframes":{"transform":["translate3d(0px, 136.68091%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d177b0d2-b4d6-418c-a388-d56c408cd40f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0aaced6-e41e-4a24-a1ae-2b3c6555db5d","keyframes":{"transform":["translate3d(0px, 195.21801%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a4530ab-59f6-4cff-9db4-8758896d51c5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: Pinterest

बादाम, अखरोट, अलसी, चिया सीड्स, सूरजमुखी के बीज जैसे ड्राई फ्रूट्स और सीड्स ब्लड शुगर को नियंत्रित रखते हैं।

[{"selector":"#anim-ec282664-75ce-46e8-a214-e93b7a281df3","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97bb4d7b-7296-4fa0-8da9-14aab2a0a74e","keyframes":{"transform":["translate3d(0px, 130.93093%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e3862724-3afa-4154-95c8-92da95372e32","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a11f70a-0415-49c4-8198-72685f9a9904","keyframes":{"transform":["translate3d(0px, 167.49737%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d7f97a05-da56-43a0-80b5-2760b2177358 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-11.216517621806194%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: Pinterest

बादाम, अखरोट, अलसी, चिया सीड्स, सूरजमुखी के बीज जैसे ड्राई फ्रूट्स और सीड्स ब्लड शुगर को नियंत्रित रखते हैं।

[{"selector":"#anim-d4175b0f-8bb1-4aed-9a15-6b85a7897308","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f57800c7-1fe9-475b-ab61-eb053d5b99c9","keyframes":{"transform":["translate3d(0px, 132.88634%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb232c8c-cbbd-439f-aaea-46027400182e","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-585fb446-715d-454e-9f1a-63d7f673adf7","keyframes":{"transform":["translate3d(0px, 163.75904%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-adbe9cb2-f54f-4d06-9fde-d3e151429ccb [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.833582952531623%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: Pinterest

रातभर भीगी मेथी या दालचीनी का पानी सुबह पीना ब्लड शुगर लेवल को कम करने में मदद करता है।

[{"selector":"#anim-89ed019f-8398-4955-af70-d1733ade1a90","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cdbc8c1b-3a48-4a76-b734-246f84992779","keyframes":{"transform":["translate3d(0px, 131.61449%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-23e5dc28-8f39-42f3-9cc1-35248643b0ad","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d66b7e11-645f-41e2-b4b7-e99d29379086","keyframes":{"transform":["translate3d(0px, 161.88991%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5fdfd783-95b2-4151-8aaf-102c46f34538 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: Pinterest

रोजाना 30-40 मिनट वॉक, योग या हल्की एक्सरसाइज करें। इससे शरीर की इंसुलिन संवेदनशीलता बढ़ती है।

[{"selector":"#anim-40739ead-d6a9-43bc-9ff4-84b260acbd50","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33ec3441-2c7c-4d53-b7cf-ad4c2ed24819","keyframes":{"transform":["translate3d(0px, 131.61449%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ae51c71-d0fd-454c-ab00-e58dbc094f9e","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1538080-c43e-430c-85ae-b33ad74d4aee","keyframes":{"transform":["translate3d(0px, 165.62823%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3299796e-d6e1-47cb-9516-9c2e9d907fc2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: Pinterest

मेडिटेशन, डीप ब्रीदिंग या मनपसंद एक्टिविटी से मानसिक तनाव घटाएं, क्योंकि तनाव भी शुगर बढ़ा सकता है।

[{"selector":"#anim-40674cf6-48c0-498e-aa30-7ae7c5c3c5ab","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-018ebe45-bc60-4213-81e7-6a86618bb808","keyframes":{"transform":["translate3d(0px, 132.88634%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89c0e12f-a70c-45fa-ae22-67cfe03ac245","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2eabcd64-35c6-4183-b942-954bb3a5c00e","keyframes":{"transform":["translate3d(0px, 161.88991%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4fc141f0-995d-4c25-8b1e-02d06ed9d321 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-15.829081425305255%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: Pinterest

रोजाना 7-8 घंटे की अच्छी नींद शुगर लेवल को कंट्रोल करने में मदद करती है।

[{"selector":"#anim-c5602203-98fc-4e15-af95-248ea464fd63","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39e84f30-7e6c-4951-87a8-eef49253a1a0","keyframes":{"transform":["translate3d(0px, 136.68091%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b85bc246-e0f3-48cd-b8ef-05a5faad8173","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7fc9e62-9fff-49f4-80ad-2410b4a870c4","keyframes":{"transform":["translate3d(0px, 190.27785%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-194488db-240a-499f-87a9-7074af701468 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 1.5151518093557035%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: Pinterest

पैकेट वाले जूस, मिठाई, बेकरी आइटम, कोल्ड ड्रिंक और जंक फूड से दूरी बनाएं।

[{"selector":"#anim-1a1b5f12-7b42-4bed-b0f6-45e000946a95","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7085f491-a0a3-47e5-9bbd-ce3d8b3a39e2","keyframes":{"transform":["translate3d(0px, 139.19330%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e3440c8-213f-4d48-90dd-842b537ae231","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38e1cf57-4584-4cec-96d8-d3e9f96e1353","keyframes":{"transform":["translate3d(0px, 181.52782%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51cd0cd9-2620-4adf-bbbe-b1d50b688883 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(3.4242018450394376%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: Pinterest

ब्लड शुगर, किडनी, लिवर और अन्य जरूरी टेस्ट समय-समय पर कराएं, ताकि बीमारी पर नियंत्रण बना रहे।

[{"selector":"#anim-b99de22a-6150-4ed7-8e4b-7ea4f370c837","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98b7d213-b77a-4971-ba4f-3ad4b269713f","keyframes":{"transform":["translate3d(0px, 131.61449%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3d63f1d9-6262-4825-8bb8-b0b22bb8086a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3cf82ab2-b33c-48e1-bae5-d438ec45f30e","keyframes":{"transform":["translate3d(0px, 170.30112%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7bd3d7c9-16b6-436e-9e8a-5d93e20f51c4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000047330096766273755%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: Pinterest

किसी भी घरेलू उपाय या डाइट को अपनाने से पहले डॉक्टर की सलाह जरूर लें। डायबिटीज में खानपान और लाइफस्टाइल का संतुलन सबसे जरूरी है।

[{"selector":"#anim-0e72964a-2ff1-43c9-adeb-6c765aa84a09","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a6af18f-88ff-4a53-99c8-6baa83719730","keyframes":{"transform":["translate3d(0px, 134.68014%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c5eb7d8a-7676-40a7-ad56-7584702e283f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3dfc5e93-7526-49a9-979b-6c5d3dca7ee6","keyframes":{"transform":["translate3d(0px, 150.16582%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-853fd440-eccd-45cc-aa90-0e6090761495 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: Pinterest

अपनाएं ये 10 टिप्स, 50 के बाद भी रहेंगे फिट Find out More

कैसे बिना दवा कंट्रोल करें डायबिटीज!

फाइबर युक्त अनाज खाएं

हरी पत्तेदार सब्जियां लें

सेब, नाशपाती, जामुन, संतरा, कीवी जैसे फल खाएं। केले, आम, अंगूर जैसे मीठे फलों से बचें।

कम ग्लाइसेमिक इंडेक्स वाले फल

चना, मसूर, मूंग, राजमा जैसी दालें और फलियां प्रोटीन का अच्छा स्रोत हैं और शुगर को स्थिर रखते हैं।

प्रोटीन युक्त दालें और फलियां

बादाम, अखरोट, अलसी, चिया सीड्स, सूरजमुखी के बीज जैसे ड्राई फ्रूट्स और सीड्स ब्लड शुगर को नियंत्रित रखते हैं।

नट्स और बीजों का सेवन करें

बादाम, अखरोट, अलसी, चिया सीड्स, सूरजमुखी के बीज जैसे ड्राई फ्रूट्स और सीड्स ब्लड शुगर को नियंत्रित रखते हैं।

नीम, करेला और जामुन

रातभर भीगी मेथी या दालचीनी का पानी सुबह पीना ब्लड शुगर लेवल को कम करने में मदद करता है।

मेथी और दालचीनी का सेवन

रोजाना 30-40 मिनट वॉक, योग या हल्की एक्सरसाइज करें। इससे शरीर की इंसुलिन संवेदनशीलता बढ़ती है।

नियमित व्यायाम करें

मेडिटेशन, डीप ब्रीदिंग या मनपसंद एक्टिविटी से मानसिक तनाव घटाएं, क्योंकि तनाव भी शुगर बढ़ा सकता है।

तनाव कम करें

रोजाना 7-8 घंटे की अच्छी नींद शुगर लेवल को कंट्रोल करने में मदद करती है।

पर्याप्त नींद लें

पैकेट वाले जूस, मिठाई, बेकरी आइटम, कोल्ड ड्रिंक और जंक फूड से दूरी बनाएं।

फास्ट फूड और मीठे से बचें

ब्लड शुगर, किडनी, लिवर और अन्य जरूरी टेस्ट समय-समय पर कराएं, ताकि बीमारी पर नियंत्रण बना रहे।

नियमित हेल्थ चेकअप कराएं