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9 Makanan Diet Untuk Penderita Diabetes yang Aman – Buku Diet Skip to content Diabetes (Kencing Manis) adalah salah satu penyakit kritis yang harus dihindari. Akan tetapi pola makan dan faktor keturunan dapat memicu terjadinya penyakit diabetes. Seseorang yang menderita penyakit diabetes mempunyai kadar insulin yang kurang, sehingga harus hati-hati dalam mengkonsumsi makanan agar kadar glukosa dalam darah tidak meningkat. Ketika kadar glukosa meningkat, maka akan memicu terjadinya komplikasi makrovaskuler seperti penyakit jantung dan juga gangguan pada pembuluh darah. Namun, semua masalah tersebut dapat dihindari jika ada perilaku disiplin dan mengatur pola makan yang sehat.
Ada hubungan yang cukup erat antara masalah berat badan dan diabetes. Diabetes terjadi karena pola makan yang tidak sehat, yang artinya sebagian penderita diabetes mempunyai masalah dengan berat badan. Oleh karena itu, dalam artikel ini akan di bahas tentang cara diet yang sehat untuk penderita diabetes.
Makanan Diet Untuk Penderita Diabetes yang Aman Sekali lagi, penderita diabetes harus hati-hati dalam memilih makanan. Pada dasarnya makanan yang tidak diperbolehkan oleh penderita diabetes yaitu makanan yang dapat meningkatkan kadar gula darah. Adapun untuk penderita diabetes yang ingin diet, ada beberapa makanan yang sangat dianjurkan, antara lain : brokoli, oatmeal, ikan, kayu manis, cokelat hitam, bluberry, tomat, dan beberapa makanan lain. Untuk lebih jelas tentang jenis-jenis makanan yang baik untuk diet bagi penderita diabetes, simak penjelasan di bawah ini.
1. Brokoli Brokoli merupakan salah satu sayuran yang mengandung senyawa sulforaphae yang dapat melindungi dan memperbaiki dinding pembuluh darah dari kerusakan kardiovaskular karena penyakit diabetes. Selain itu, sulforphane dalam brokoli juga mempunyai zat anti inflamasi (anti penuaan), meningkatkan detoksifikasi alami dalam tubuh, mengontrol kadar glukosa darah, dan mencegah kanker. Di dalam brokoli juga terdapat kandungan kromium yang dapat meningkatkan sensitivitas insulin di dalam tubuh.
2. Ikan Ikan merupakan sumber protein yang sangat baik untuk tubuh. Dengan mengkonsumsi ikan, tubuh akan merasa kenyang dalam waktu yang lama. Sedangkan asam omega 3 yang ada pada ikan dapat menyembuhkan peradangan dalam tubuh. Dengan menjadikan ikan sebagai makanan penderita diabetes yang ingin diet, maka akan membuat penderita terhindar dari berbagai penyakit lain (komplikasi) dari diabetes. Khusus untuk penderita diabetes, ada aturan tersendiri ketika ingin mengolah ikan, yaitu dikusus atau dipanggang. Jika ingin digoreng, gunakan minyak zaitun karena banyak manfaatnya dibandingkan minyak goreng yang sebaiknya dihindari oleh penderita diabetes.
3. Bayam Bayam merupakan sayuran hijau yang mempunyai kandungan mineral yang dibutuhkan penderita diabetes, antara lain : vitamin K, folat, potasium, fosfor, seng, magnesium, zeaxanthin, senyawa lutein. Porsi yang disarankan untuk penderita diabetes jika ingin mengkonsumsi bayam yaitu 1 porsi bayam sehari. Diharapkan dengan cara ini, risiko diabetes dapat turun dengan baik. 4. Kayu Manis Penderita diabetes meang tidak diperbolehkan mengkonsumsi yang manis-manis. Namun, hal ini berbeda jika kita bicara tentang kayu manis. Sebuah penelitian menjelaskan bahwa penderita diabetes tipe 2 yang mengkonsumsi kayu manis sebanyak 1 gram sehari secara teratur dapat menurunkan kadar gula sebanyak 30% dibandingkan dengan penderita yang tidak mengkonsumsi kayu manis. Di dalam kayu manis terdapat kromium yang dapat meningkatkan efek insulin, polifenol sebagai antioksidan yang dapat menangkal radikal betas dan menjaga kesehatan jantung.
5. Ubi Jalar Penderita diabetes sangat dianjurkan untuk mengkonsumsi ubi jalar. Di dalam ubi jalar terdapat vitamin A dan serat yang tinggi, dan indeks glukosa yang lebih rendah dibandingkan dengan kentang. Dengan mengkonsumsi ubi jalar, maka dapat mengurangi HbA1c sebesar 0,3-0,57% dan mempercepat proses glukusa darah antara 10-15%.
Manfaat lain yang didapat ketika mengkonsumsi ubi jalar yaitu sebagai anti radang, antimikroba, dan antiviral karena kandungan antosianin yang masuk dalam jenis antioksidan. Kandungan ini jugalah yang membuat ubi jalar berwarna oranye gelap.
6. Kunyit Kunyit adalah saah satu rempah yang biasanya digunakan orang India untuk menekan kadar gula dalam darah setelah mereka mengkonsumsi nasi putih atau roti putih. Zat curcumin dalam kunyit membantu metabolisme lemak yang ada dalam tubuh. Bagi penderita diabetes, kunyit merupakan rempah yang dapat mengatasi resistensi insulin, kolestrol, dan mencegah terjadinya obesitas.
7. Tomat Ada sebuah penelitian yang dilakukan di Australia tentang efek mengkonsumsi tomat bagi penderita diabetes, hasilnya yaitu turunnya risiko penggumpalan darah bagi penderita diabetes. Penggumpalan darah merupakan masalah serius dalam tubuh karena dapat mengakibatkan terjadinya penyakit stroke, jantung, dan penyakit lainnya. Selain mengurangi risiko penggumpalan darah, tomat juga mempunyai kandungan vitamin C, Vitamin E, zat besi, dan antioksidan yang sangat diperlukan oleh penderita diabetes. Adanya likopen dan lutein pada tomat juga dapat melindungi ginjal dan pembuluh darah dari efek diabetes.
8. Blueberry Bluberry adalah buah tinggi serat yang sangat baik untuk program diet karena dapat meluruhkan lemak yang ada dalam tubuh. Untuk penderita diabetes, kandungan serat larut yang ada pada blueberry dapat membuat tubuh mampu mengendalikan kadar glukosa dalam darah. Kok bisa ya? Hal ini dapat terjadi karena dalam buah bluberry terdapat antosianin yang dapat mengecilkan sel lemak dan menstimulasi produksi adiponektin (hormon pengatur kadar glukosa darah). Jika kadar adiponektin meningkat, maka kadar gula darah dalam tubuh dapat stabil dan meningkatkan sensifitas tubhu terhadao insulin.
9. Kacang Kenari Makanan terakhir bagi penderita diabetes yang ingin diet adalah kacang kenari. Kacang kenari (walnut) mempunyai kandungan asam lemak tidak jenuh yang bermanfaat untuk menurunkan radang. Didalam kacang kenari juga terdapat asam lemak omega 3, vitamin E, serat, dan senyawa fitokimia sebagai anti kanker, anti kolestrol, dan anti oksidan. Jika anda penderita diabetes mengkonsumsi kacang kenari sebanyak 56 gram selama 8 minggu, maka akan memperbaiki fungsi pembuluh darah yang rusak karena penyakit diabetes.