Jayan KK

Jayan KK Lifestyle Consultant | I help 35 + people to reverse prediabetes making lifestyle changes

26/08/2024

ചില ഉത്തരങ്ങൾ...

കുറേ ദിവസങ്ങളായി ഞാൻ തേടിക്കൊണ്ടിരുന്ന ഒരു ചോദ്യത്തിന്റെ ഉത്തരം ഇന്നാണ് ലഭിച്ചത്. ഈ യാത്രയിൽ ഓരോരുത്തർക്കും എത്രയെത്ര ചോദ്യങ്ങൾ ചോദിക്കാൻ ഉണ്ടായിരിക്കും? അവയ്ക്കെല്ലാം മറുപടി ലഭിക്കുന്നവർ തികച്ചും ഭാഗ്യവാന്മാർ തന്നെ...

ഞാനൊന്ന് പിറകിലേക്ക് സഞ്ചരിച്ചു... സത്യത്തിൽ ഞാൻ പലതവണ ചോദിച്ച ചോദ്യങ്ങളുടെ ഉത്തരങ്ങളാണ് ഇവിടെ വരെ എത്തിച്ചത് എന്ന് തോന്നി. തികച്ചും അത്ഭുതകരം തന്നെ...

കുട്ടികൾ ആയിരിക്കുമ്പോൾ തന്നെ തുടങ്ങുന്നതാണ് നമ്മുടെ ചോദ്യങ്ങൾ. മിക്കവാറും മുതിർന്നവർ തരുന്ന ഉത്തരങ്ങളിൽ നമ്മൾ സംതൃപ്തർ ആയിരിക്കുകയും ചെയ്യും.

എന്നാൽ നമ്മൾ മുതിർന്നുകഴിഞ്ഞാലോ? പലതിനും ഉത്തരങ്ങൾ നമ്മൾ തന്നെ കണ്ടെത്തേണ്ടി വരികയും ചെയ്യും.

ഇന്ന് ലഭിച്ച ഉത്തരം അർധവിരാമം മാത്രമാണ്... ഇനിയുമേറെ ചോദിക്കാനുള്ള പലതിന്റെയും ചാലകശക്തി...

ഇന്നും ഉത്തരം കിട്ടാത്ത രണ്ടു ചോദ്യങ്ങളുണ്ട്... കൂടാതെ കൃത്യസമയത്ത് ചോദിക്കാതിരുന്ന ഒരു ചോദ്യവും...

അവയുടെ ഉത്തരം വിരാമമോ അതോ അർദ്ധവിരാമമോ?

10/02/2023

What is Glycemic Index and Glycemic Load?

Know more about how they affect blood glucose level...

Glycemic index (GI) and glycemic load (GL) are two concepts related to the effect of carbohydrates on blood sugar levels.

Glycemic index is a ranking system that assigns a value to different carbohydrates based on how quickly they raise blood sugar levels.

Foods with a high GI are quickly absorbed and cause a rapid increase in blood sugar levels, while those with a low GI are absorbed more slowly and cause a slower, gentler rise.

The GI scale ranges from 0 to 100, with higher values indicating a faster and stronger effect on blood sugar levels.

Glycemic load, on the other hand, takes into account both the GI of a food and the amount of carbohydrates it contains.

GL is calculated by multiplying the GI by the total amount of carbohydrates in a serving of food and then dividing by 100.

Foods with a high GL can still have a rapid effect on blood sugar levels even if they have a low GI, especially if a large portion is consumed.

Both GI and GL can be useful tools for managing blood sugar levels, especially for people with conditions like diabetes.

By understanding the effect of different foods on blood sugar levels, they can make more informed choices about what they eat to help regulate their glucose levels and maintain their health.

09/02/2023

What is good food plate and how important it is to follow for better health...

A good food plate is a balanced meal that includes a variety of nutritious foods from different food groups to provide your body with the energy and nutrients it needs. The ideal food plate should include:

Approximately half of the plate filled with non-starchy vegetables, such as leafy greens, carrots, tomatoes, and broccoli.

A quarter of the plate filled with a serving of complex carbohydrates, such as whole grain rice, pasta, or bread.

Another quarter of the plate filled with a serving of protein, such as chicken, fish, beans, or tofu.

An optional serving of dairy, such as milk, yogurt, or cheese.
It's important to keep portion sizes in mind when following a good food plate model, as overeating can lead to weight gain.

Additionally, choosing healthier options, like whole grains over refined grains and lean protein sources, can help improve the overall nutritional quality of your meal.

04/02/2023

How do vegetables help to control Diabetes?

Read the following...

Low glycemic index: Vegetables have a low glycemic index, which means they have a slower and gradual effect on blood sugar levels, reducing the risk of spikes in blood sugar levels.

High fiber content: Vegetables are high in fiber, which can help slow down the digestion of carbohydrates, keeping blood sugar levels stable.

Rich in nutrients: Vegetables are rich in vitamins, minerals, and antioxidants, which are important for overall health and can help manage diabetes-related complications.

Low in calories: Vegetables are low in calories, which can help control weight and manage diabetes.

03/02/2023

All fruits are not suitable for diabetics...

Read more to know...

Diabetics can eat a variety of fruits, but it's important to keep portion sizes in mind and to choose fruits that are lower in sugar. Some fruits that are lower in sugar and can be included in a diabetes-friendly diet include:

Berries (strawberries, raspberries, blackberries)
Stone fruits (peaches, plums, cherries)
Apples and pears
Kiwifruit
Oranges and grapefruits
Melons
Guava

Fruits that are higher in sugar and should be limited or eaten in smaller portions include:

Bananas
Pineapple
Mango
Grapes
Dried fruits (dates, raisins, dried cranberries)

30/01/2023

Uncontrolled prediabetes progresses to diabetes. Most of the people are unaware about it.

Read more...

Prediabetes progresses to diabetes when blood sugar levels remain consistently elevated over time, damaging the body's ability to regulate blood sugar.

This can occur due to various factors such as poor diet, lack of physical activity, and genetics. If left untreated, prediabetes can lead to insulin resistance, which impairs the pancreas' ability to produce insulin and manage blood sugar levels.

This can lead to type 2 diabetes, where the body is unable to effectively use insulin and blood sugar levels become uncontrolled.

Jayan KK
Founder & Lifestyle Consultant
Healthy Lifestyle Hub
9961482266

29/01/2023

Do you know which exercises help to reverse prediabetes?

Here are some...

Aerobic Exercise: Brisk walking, cycling, swimming, or dancing, can improve your body's sensitivity to insulin and help lower your blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Resistance Training: Lifting weights or using resistance bands can help increase muscle mass, which can improve insulin sensitivity. Aim for at least two days of resistance training per week.

High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by recovery periods can improve insulin sensitivity and glucose metabolism.

Yoga and stretching: Yoga and stretching can help improve flexibility, balance, and overall fitness.

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Kochi
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