Nutrition

11 Unexpected Foods That Combat Diabetes

Diabetes is a very common disease in Western society. With more people becoming over weight, diabetes and heart disease are often quick to follow. Bad dieting and food intake are common causes of diabetes, convenience food and busy schedules make it too easy for people to fall into a trap of lazy and bad habits. By implementing a more knowledgeable stance to your nutritional intake, you will be able to remain healthy and greatly reduce the risk of diabetes. Here are 11 foods that can help to combat diabetes.

1.       1. Guava

Guava – healthmeup

2. Beef

Beef - Alpha

Beef – Alpha

Many ‘experts’ claim that lean red meat is bad for you; when in fact red meat such as beef is great for combating diabetes. One should choose lean cuts such as fillet, sirloin or rump. Protein will keep you fuller for longer and fight off unwanted cravings for unhealthy foods, less hunger means less insulin spikes.

3. Avocado

Avocado - Olle Svensson

Avocado – Olle Svensson

The green machine that is creamy and rich, a rare food that does not damage your digestive tract. Avocado is full of monounsaturated fat and is slow digesting, keeping blood sugar from spiking too much after meals. The good fat in avocado can even help reverse the effects of insulin resistance and stop any risks of diabetes.

4. Flaxseed

Brown Flaxseed - Alisha Vargas

Brown Flaxseed – Alisha Vargas

This may sound like bird seed but it isn’t. These shiny brown seeds tackle diabetes in 3 different ways. Flaxseed is rich in protein, healthy fats and fibre and a great source of magnesium. Magnesium is an important mineral that helps cells use insulin and metabolise fat. A true worthy addition to any diabetics’ diet, for longer lasting flaxseed, buy them whole in bulk and keep refrigerated.

5. Peanut butter

Peanut Butter – Anna

Peanut Butter – Anna

A recent study revealed that peanut butter can stave off people’s appetite for 2 hours longer; compared to a high carb, low fibre snack. Monounsaturated fats contained in peanut butter are also a healthy support for your metabolism. Try making a peanut butter dip for your veggies and always buy organic brands, peanut butter can and will go with more than just jelly so it’s up to you to experiment!

6. Mangosteen

Mangosteen - Matt Saunders

Mangosteen – Matt Saunders

Garcinia mangostana is a tropical fruit that grows in India and the Philippines. Udani, Barrett, and Singh (2009) are authors of the famous book Inflammation, Lifestyle and Chronic Diseases: The Silent Link who studied the effects of mangosteen in the human body. An edible portion of 100g can treat the symptoms of obesity by reducing inflammation of adipose tissue.

7. Apples

An apple a day - Alice Popkorn

An apple a day – Alice Popkorn

An apple a day may not keep the doctor at bay but they can certainly help. They are low in calories but high in fibre, (4g per apple!) and stop hunger and insulin spikes between meals. Apples also counteract bad cholesterol and stop erratic spiking of the blood sugar in us. Granny Smith and Red Delicious are two of the most nutritious varieties of apples available. Have a sliced apple with your oats and milk in the morning to create a perfectly balanced breakfast.

8. Eggs

Eggs - Pietro Izzo

Eggs – Pietro Izzo

Nicholas Fuller, PhD, from the Boden Institute Clinical Trials Unit, University of Sydney, Australia. Carried out tests that proved that after eating eggs for 3 months, one had better appetite control than those who did not eat eggs. People with type 2 diabetes also showed no signs of increased cholesterol. Egg protein is full of amino acids and other vital nutrients, people think that eating egg yolks is bad for you but one or 2 a day will not harm most people. Eggs can hold of hunger pangs also making them a top selection for people wishing to fight off diabetes.

9. Fish

Fish - Kiks Balayon

Fish – Kiks Balayon

A well-known problem for diabetic people is the risk of heart disease. Eating one portion of fish a week can reduce your chance of heart disease by 40%! Fish contains healthy fats that have a positive effect in the body proving that not all fats are bad for you! The fatty acids help reduce inflammation in the body, along with diabetic symptoms like insulin resistance.

10. Broccoli

Brocolli - Matt Watson

Brocolli – Matt Watson

No food list is complete without this wondrous vegetable. Broccoli is known as a super food and will often make most top ten lists. It is packed full of anti-oxidants and enough Vitamin C for your whole day in just one serving. Broccoli also has good amounts of chromium which regulates safe blood sugar in your veins and arteries.

11. Barley

Barley - net_efekt

Barley – net_efekt

Consuming barley grains can reduce a rise in blood sugar by a whopping 70% after meals. Barley grain is able to slow down digestion due to soluble fibre, giving you slow, sustained energy from your carbohydrates. Many would even argue that it has a better efficiency rating than brown rice in terms of sustained energy. Barley also contains chromium, magnesium and vitamin B1.

NUTRITION AND HIV SITUATION IN TANZANIA 
 
HIV continues to be major health problem, A total number of 13,285 AIDS cases were reported to NACP from 21 regions in 2005, This led made a cumulative cases of 205,773 since  1st cases were identified in the country  since 1983
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HIVI NDIO VYAKULA KUMI BORA NA FAIDA
ZAKE KATIKA MWILI WA BINADAMU...!!
TUNAAMBIWA kuwa kuishi vizuri ni pamoja na
kula chakula bora na sahihi. Pia, mtu anayeishi
vizuri ni yule ambaye hasumbuliwi na maradhi
hatari na njia pekee ya kuulinda mwili dhidi ya
maradhi hatari ni kujua ipasavyo na kuvitumia
vyakula bora pamoja na kufanya mazoezi.
Katika makala yafuatayo, nitakuorodhoshea
baadhi ya vyakula vinavyotajwa kuwa bora (super
foods) ambavyo faida zake mwilini vimeanishwa.
Kwa mlaji, linakuwa jambo la busara kujua faida
ya kila chakula unachoingiza tumboni. Kwa
mujibu wa mwandishi wa makala kuhusu vyakula
hivi bora, Bw.Hakeem Rahman, hivi ni vyakula
vinavyowafanya “wenye afya nzuri kuendelea
kuwa na afya nzuri zaidi na wenye afya mbovu,
kuwa na afya nzuri.”
SAMAKI
Wana virutubisho aina ya Omega 3 ambavyo
huulinda moyo dhidi ya maradhi. Samaki pia
wana virutubisho vinavyomuongezea mlaji uwezo
wa kukumbuka (memory), kuna virutubisho
vyenye uwezo wa kupambana na kansa mwilini,
kuongeza kinga mwilini na kuondoa mafuta
mabaya mwilini (Bad cholesterol). (unashauriwa
kula samaki kwa wingi kadiri uwezavyo).
Baadhi ya virutubisho muhimu vinavyopatikana
kwenye samaki ni pamoja na vitamini D, vitamin
12, vitamini B3, vitamini B6, Omega 3 Fatty
acids, protini na madini mengine mengi.
KARANGA
Unaweza ukazidharau karanga, lakini zina faida
kubwa mwilini. Miongoni mwa faida zake ni
pamoja na kuimarisha afya ya moyo, hupunguza
kolestro mbaya mwilini na kuongeza kolestro
nzuri. Mafuta mazuri yaliyomo kwenye karanga
hupunguza shinikizo la juu la damu na huponya
magonjwa ya moyo na hupunguza uzito. Faida
zote hizi unaweza kuzipata kutoka kwenye
karanga au siagi iliyotengenezwa kutokana na
karanga (peanut butter). (unashauriwa kula kiasi
kadhaa kila siku, hasa za kuchemsha ndiyo
nzuri).
KAROTI
Miongoni mwa faida nyingi za karoti ni pamoja
na kushusha kolestro mbaya mwilini, kupunguza
unene, kuimarisha nuru ya macho, kuimarisha
shinikizo la damu, inatoa kinga kwenye figo na
inaimarisha sukari mwilini. (kula kadiri
unavyoweza, mbichi au zilizochemshwa).
MAHARAGE YA SOYA
Haya ni maharage bora kabisa ambayo yana
faida nyingi mwilini, ikiwemo kushusha shinikizo
la damu, kuimarisha sukari mwilini, kupambana
na ugonjwa wa kisukari, figo, moyo, kutoa kinga
dhidi ya ugonjwa wa kansa ya kibofu na
magonjwa mengine ya wanawake.
PAPAI, TIKITI MAJI
Miongoni mwa matunda muhimu mwilini ambayo
hata mgonjwa wa kisukari anashauriwa kuyala ni
pamoja na papai na tikitimaji ambayo
yanaelezwa kuwa na kiwango kikubwa cha
ufumwele (fibre) na hivyo kutoa mchango
mkubwa sana katika kuimarisha kiwango cha
sukari mwilini. (kula kiasi cha moja katika ya
matunda hayo mawili, kila siku).
KITUNGUU SAUMU
Hiki ni kiungo cha mboga, licha ya kuonekana
kama ni kiungo cha kuongezea ladha tu ya
chakula, lakini ni miongoni mwa vyakula vyenye
faida kubwa katika afya zetu. Kitunguu saumu
husaidia kuyeyusha damu mwilini hivyo
kumuepusha mlaji kushikwa na ugonjwa wa moyo
pamoja na presha. Kitunguu hicho pia hutoa
kinga kwenye ini na huondoa maumivu ya viungo.
Kula angalau kitunguu kimoja mara moja kwa
wiki.
ABDALASINI
Hiki nacho ni kiungo cha kuongezea ladha na
rangi kwenye chakula, lakini nacho kina faida
zaidi ya hiyo. Abdalasini, ambayo inapatikana
kwa wingi katika masoko mbalimbali nchini,
hufaa sana kutumiwa na wagonjwa wa kisukari,
kwani hurekebisha kiwango cha sukari mwilini
kwa kiwango cha hadi pointi 50. inapendekezwa
kutumiwa angalau nusu kijiko cha chai kila siku
mara mbili.
TANGO
Watu wengi hulipuuza tango na wengine
hawajawahi kula kabisa kwa sababu siyo tamu
sana mdomoni, hata linapochanganywa kwenye
kachumbari huepukwa. Hii yote inatokana na
kutokujua umuhimu wa mboga hii. Inaelezwa
kuwa tango linapoliwa husaidia sana kusaga
chakula tumboni hivyo kumuwezesha mlaji
kupata choo laini. Halikadhalika, tango linaweza
kutumika katika kuboresha ngozi ya uso kwa
kupaka, kwani huondoa vipele na kuifanya ngozi
kuwa nyororo. Ni zuri linapoliwa na maganda
yake na unaweza kula kiasi utakachoweza.
ASALI
Kama kuna chakula kitamu na kizuri duniani, basi
ni asali. Hiki ni chakula cha asili ambacho
kimekuwepo enzi na enzi na kimesifiwa hata
katika vitabu vya Mungu. Asali ina uwezo wa
kudhibiti sumu mwilini, ina uwezo wa kumfanya
mtu mnene kupungua uzito na mtu mwembamba
kuongezeka uzito hadi kufikia uzito wa kawaida.
Asali huupa nguvu mwili haraka, huifanya ngozi
kuwa nyororo, huzuia asidi, husafisha damu na
ina uwezo wa kuua vijidudu mwilini. Lamba asali
kijiko kimoja cha chai asubuhi kabla hujala kitu
chochote. Kwa kuwa asali ni tamu lamba mara 3,
wagonjwa wa kisukari wanashauriwa kuila kwa
tahadhari.
TENDE
Tende, ambayo ni maarufu sana katika nchi za
arabuni na ukanda wa mwambao wa Tanzania, ni
miongoni mwa vyakula vyenye faida kubwa
mwilini. Sifa ya kwanza ya tende ni uwezo wake
wa kuupa nguvu moyo dhaifu na kuupa nguvu
mwili (energizer). Wale wenye matatizo ya moyo
kukosa nguvu tende zitawasaidia. Tende nayo ni
mlo tosha unaopaswa kuwepo katika orodha ya
milo yetu ya kila siku.
Katika maisha tunayoishi hivi sasa, ili mtu kuupa
mwili wako kinga imara dhidi ya maradhi
mbalimbali na ya hatari, hatuna budi kuzingatia
ulaji wa vyakula mchanganyiko vya asili na
kuacha kupenda kula vyakula visivyokuwa na
faida katika miili yetu ambavyo mara nyingi
tunapenda kuvila, kwa sababu ni vitamu
mdomoni.