94 Comments / By / August 17, 2023

പ്രമേഹമുള്ള വ്യക്തികൾക്കുള്ള ഡയറ്റ് ഉപദേശം

ഡോ. സനൂപ് കുമാർ ഷെറിൻ സാബു MBBS, MD (Int Med), MRCP-I(UK),FCPM, ഫിസിഷ്യൻ & ഡയബറ്റോളജിസ്റ്റ്

നിങ്ങളുടെ പഞ്ചസാര നിയന്ത്രിക്കുന്നതിന് ശരിയായ ഭക്ഷണക്രമം വളരെ പ്രധാനമാണ്. പ്രമേഹത്തെ ചികിത്സിക്കുന്നത് ഒരു ഡോക്ടറുടെ ജോലി മാത്രമല്ല, 25% ജോലിയും ഡോക്ടർ ചെയ്യുന്നു, അതേസമയം രോഗിക്ക് വിശ്രമം ആവശ്യമാണ്.

ശരിയായ ഭക്ഷണക്രമം നിങ്ങൾക്ക് നൽകുന്ന മരുന്നുകളോട് നന്നായി പ്രതികരിക്കാൻ നിങ്ങളുടെ ശരീരത്തെ സഹായിക്കും, കൂടാതെ മരുന്നിന്റെ ആവശ്യകതയും കുറയും.

പ്രധാന ഭക്ഷണം കഴിക്കുമ്പോൾ താഴെപ്പറയുന്ന പ്ലേറ്റ് പ്ലാൻ ചെയ്യണം:

  1. ഭക്ഷണം കഴിക്കാൻ ഇടത്തരം മുതൽ ചെറിയ വലിപ്പമുള്ള പ്ലേറ്റ് ഉപയോഗിക്കുക. ഒരു വലിയ പ്ലേറ്റ് കൂടുതൽ ഭക്ഷണം കഴിക്കാൻ നിങ്ങളെ പ്രേരിപ്പിക്കുന്നു. ചെറിയ ചോറ്/ഭക്ഷണം, അതിന്റെ കറികൾ എന്നിവയിൽ പോലും ശരാശരി വലിപ്പമുള്ള ഒരു പ്ലേറ്റ് നിറയും
  2. അനുയോജ്യമായ ശുപാർശ ചെയ്യുന്ന വലുപ്പം ഏകദേശം 9 ഇഞ്ച് വ്യാസമാണ്

എല്ലാ പ്രധാന ഭക്ഷണ സമയത്തും നിങ്ങൾക്ക് കഴിക്കാവുന്ന ഭക്ഷണത്തിന്റെ അനുപാതം (ഉച്ചഭക്ഷണം / അത്താഴം)

ഒരു പ്ലേറ്റിൽ   ഭക്ഷണ സാധനങ്ങൾപ്രമേഹമില്ലാത്ത ആളുകൾക്ക്പ്രമേഹരോഗികൾക്ക്
അരി / ഗോതമ്പ് / തിന50% (ഹാഫ് പ്ലേറ്റ്)25 % (1/4 പ്ലേറ്റ്)
പച്ചക്കറികൾ    25%  50% (ഹാഫ് പ്ലേറ്റ്)
മാംസം / മത്സ്യം  25%  25% (1/4 പ്ലേറ്റ്)

ദൈനംദിന ജീവിതത്തിൽ നിങ്ങൾ കഴിക്കുന്ന ഭക്ഷണത്തിന്റെ കലോറി കണക്കാക്കുന്നത് അസാധ്യമാണ്. എന്നാൽ നിങ്ങൾ ഈ ആശയം പ്രയോഗിച്ചാൽ ദൈനംദിന ജീവിതത്തിൽ ഇത് വളരെ എളുപ്പമാണ്.

പ്രാതൽ – ഇതിൽ ഏതെങ്കിലും ഒന്ന് ഉപയോഗിക്കുക

 ഒരു ഭക്ഷണത്തിൽ പരമാവധി തുക 
ദോശ3 (9 ഇഞ്ച് വലിപ്പം)
ഇഡ്ഡിലി3  
ഉപ്പുമാ1 1/2 കപ്പ് (350 മില്ലി)
  ഓട്സ്1 1/2 കപ്പ് (350 മില്ലി)
അപ്പം3  
 ചപ്പാത്തി / റോട്ടി3  
നാൻ3 കഷണം

അരിയും ധാന്യങ്ങളും

 ഒരു ഭക്ഷണത്തിൽ പരമാവധി തുക 
അരി / ഗോതമ്പ് / ബിരിയാണി1 കപ്പ് വേവിച്ച അരി (200 മില്ലി)

അരി, ഗോതമ്പ് തുടങ്ങിയ ധാന്യങ്ങൾ രക്തത്തിലെ പഞ്ചസാരയുടെ അളവ് വളരെയധികം വർദ്ധിപ്പിക്കുന്നു. അതുകൊണ്ട് ഭക്ഷണത്തിൽ എപ്പോഴും അതിന്റെ അളവ് കുറയ്ക്കുക

പച്ചക്കറികൾ  

നിങ്ങളുടെ ഭക്ഷണത്തിന്റെ സിംഹഭാഗവും വർദ്ധിപ്പിക്കുകയും വിശപ്പ് കുറയ്ക്കുകയും ഗ്ലൈസെമിക് കുറവായതിനാൽ പച്ചക്കറികൾ വളരെ നല്ലതാണ്.

കിഴങ്ങ്, മധുരക്കിഴങ്ങ്, ചേന, കാസവ, ബീറ്റ് റൂട്ട്, ടേണിപ്പ് തുടങ്ങിയ കിഴങ്ങുകൾ ഒഴികെ എല്ലാ പച്ചക്കറികളും നല്ലതാണ്.

ഈ കിഴങ്ങുവർഗ്ഗങ്ങളെല്ലാം ഒഴിവാക്കുക, കാരണം അവ പഞ്ചസാരയെ വളരെയധികം വർദ്ധിപ്പിക്കുന്നു

മറ്റെല്ലാ പച്ചക്കറികളും പ്രത്യേകിച്ച് ചീര, കാബേജ്, ലേഡീസ് ഫിംഗർ, കോളി ഫ്ലവർ, തക്കാളി, കടല എന്നിവ ധാരാളം കഴിക്കാം.

പഴങ്ങൾ

താഴെ പറയുന്ന ഏതെങ്കിലും 1 പഴം ഒരു ദിവസം ഉപയോഗിക്കാം

ഈ പഴങ്ങൾ പ്രമേഹത്തിന് സുരക്ഷിതമാണ്ഒരു ദിവസത്തിനുള്ളിൽ പരമാവധി തുക    
ആപ്പിൾ1 ചെറുത്
ഓറഞ്ച്1 ശരാശരി വലിപ്പം
പേരക്ക1 ശരാശരി വലിപ്പം
ചെറിയ വാഴപ്പഴം1
വലിയ വാഴ½ വലിയ വാഴപ്പഴം
ഈ പഴങ്ങളുടെ അളവ് കുറയ്ക്കണംഒരു ദിവസത്തിനുള്ളിൽ പരമാവധി തുക  
പപ്പായ1 ചെറിയ കഷ്ണം മാത്രം   
തണ്ണിമത്തൻ1/10 ഇടത്തരം വലിപ്പമുള്ള തണ്ണിമത്തൻ. അല്ലെങ്കിൽ ഒഴിവാക്കുക  
മാതളനാരകം1 ശരാശരി വലിപ്പത്തിന്റെ 1/3
മാമ്പഴംഒരു ചെറിയ മാങ്ങയുടെ ½
മുന്തിരി10-12 എണ്ണം മാത്രം.
ചക്ക3 കഷണങ്ങൾ മാത്രം

കുറിപ്പ്-

  • പ്രധാന ഭക്ഷണം കഴിഞ്ഞ് 2 മണിക്കൂർ കഴിഞ്ഞ് മാത്രമേ പഴങ്ങൾ കഴിക്കാവൂ.
  • പ്രധാന ഭക്ഷണത്തോടൊപ്പം ഒരിക്കലും പഴങ്ങൾ കഴിക്കരുത്, കാരണം ഇത് നിങ്ങളുടെ പഞ്ചസാര വർദ്ധിപ്പിക്കും
  • ജ്യൂസ് ഉണ്ടാക്കി കുടിക്കരുത്

പാൽ

  • പ്രതിദിനം 100 മില്ലി പശുവിൻ പാൽ അല്ലെങ്കിൽ 60 മില്ലി ആട് മില്ലി ഉപയോഗിക്കാം

നോൺ വെജിറ്റേറിയൻ ഡയറ്റ്

  • പാചകം ചെയ്യുമ്പോൾ അവ തയ്യാറാക്കാൻ ഉപയോഗിക്കുന്ന എണ്ണ കുറയ്ക്കുക
  • വറുത്ത സാധനങ്ങളേക്കാൾ കറികൾക്ക് മുൻഗണന നൽകുക
  • പ്രതിദിനം കഴിക്കുന്ന നോൺ വെജിറ്റേറിയന്റെ ശുപാർശിത അളവ്:
   ഒരു ദിവസത്തിനുള്ളിൽ പരമാവധി തുക    
മുട്ട1  
കോഴി കറി1/2 കപ്പ് (125 മില്ലി) അല്ലെങ്കിൽ 20 ഗ്രാം മാംസം
ബീഫ് കറി1/4 കപ്പ് (75 മില്ലി) അല്ലെങ്കിൽ 10 ഗ്രാം മാംസം
മീൻ കറി1 ചെറിയ വലിപ്പമുള്ള മത്സ്യം 0r 50 ഗ്രാം

പ്രമേഹരോഗികൾ പൂർണ്ണമായും ഒഴിവാക്കേണ്ട ഭക്ഷണപദാർത്ഥങ്ങൾ

  • വെളുത്ത പഞ്ചസാരയും തവിട്ട് നിറമുള്ള നാടൻ പഞ്ചസാരയും
  • തേന്
  • ചോക്ലേറ്റുകൾ
  • ജാം
  • കേക്കും പേസ്ട്രിയും
  • ഈന്തപ്പഴം, കശുവണ്ടി, ഉണങ്ങിയ മുന്തിരി തുടങ്ങിയ ഉണങ്ങിയ പഴങ്ങൾ
  • വറുത്ത ചിപ്സ്
  • തീപിടിച്ച മാംസം

വ്യായാമം ചെയ്യുക

നൽകുന്ന മരുന്നുകളോടുള്ള നിങ്ങളുടെ ശരീരത്തിന്റെ പ്രതികരണം വ്യായാമം മെച്ചപ്പെടുത്തുന്നു. ഇത് നിങ്ങളുടെ പഞ്ചസാര കുറയ്ക്കും. നിങ്ങളുടെ മുമ്പത്തെ മൂല്യത്തിൽ നിന്ന് ശരാശരി 1 മുതൽ 1.5% വരെ നിങ്ങളുടെ HbA1C കുറയ്ക്കാൻ ഐടിക്ക് കഴിയും. പ്രമേഹ സംബന്ധമായ സങ്കീർണതകളില്ലാതെ ഏറ്റവും കുറഞ്ഞ ഡോസ് മരുന്നുകളിൽ നല്ല ഭക്ഷണ ശീലങ്ങളും ചിട്ടയായ വ്യായാമവും ഉള്ള എന്റെ പല രോഗികളും ഞാൻ കണ്ടിട്ടുണ്ട്.

വേഗത്തിലുള്ള നടത്തം അല്ലെങ്കിൽ ത്രെഡ് മിൽ അല്ലെങ്കിൽ ഓട്ടം അല്ലെങ്കിൽ ബാഡ്മിന്റൺ അല്ലെങ്കിൽ നീന്തൽ എന്നിവയിൽ നിങ്ങൾ ദിവസവും കുറഞ്ഞത് 30 മിനിറ്റ് എയ്റോബിക് വ്യായാമം ചെയ്യണം.

കൂടുതൽ അറിയാൻ താഴെയുള്ള ലേഖനങ്ങൾ വായിക്കുക

പ്രമേഹത്തിന്റെ സങ്കീർണതകൾ

പ്രമേഹവും നേത്രരോഗവും

ഉയർന്ന യൂറിക് ആസിഡ് ഉള്ള രോഗികൾക്കുള്ള ഭക്ഷണക്രമം

yourfamilydoctor100@gmail.com എന്ന വിലാസത്തിൽ ഞങ്ങളുടെ സ്പെഷ്യലിസ്റ്റിനോട് ചോദിക്കുക

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