Nu siawo nenɔ susu me na wò ne èle nu ƒlem na suklidɔ (Shopping for Diabetes) .

Ne wò ɖɔkta gblɔ na wò be suklidɔ le ŋuwò la, ɖewohĩ àse le ɖokuiwò me be ehiã be yeatrɔ nu geɖe le yeƒe nuɖuɖu ŋu. Togbɔ be wogblɔna na wò be ‘ɖu nu nyuie eye nàɖe sukli dzi akpɔtɔ’ hã la, ɣeyiɣi aɖewo li siwo me nèyia fiase alo fiase gã aɖe me eye màte ŋu akpɔ nusi nàtia kple nusi nàdzo le o. Ɣeaɖewoɣi la, wogblɔna be sukli sɔ gbɔ ɖe atikutsetsewo gɔ̃ hã me. Nuka tututue nye ‘nuɖuɖu nyuie’ sia? Nuɖuɖu kawoe nyo na wò siwo kpena ɖe ŋuwò nèɖua wò ʋumesukli ƒe agbɔsɔsɔ dzi? Mina míaƒo nu tso eŋu bɔbɔe.

Suklidɔ, vevietɔ Suklidɔ Ƒomevi 2, nye ne míaƒe ŋutilã mete ŋu zãa carbohydrates, alo starch kple sukli nyuie o. Míeyɔa esia be insulin ƒe dɔlélenutsiŋutete . Eyata nusi wòle be míawɔe nye be míakpɔ míaƒe ʋumesukli ƒe agbɔsɔsɔ dzi. Gake naneke meli si woyɔna be ‘suklidɔlélawo ƒe nuɖuɖuwo ƒe xexlẽdzesi’ o. Dadasɔ ŋu koe wòku ɖo. Dadasɔ ma dzea egɔme tso wò agba me.

Aleae nèmaa wò agba me

Tsɔe be agba si ƒe didime nye sentimeta 9 le ŋgɔwò. Azɔ le susu me mae vaseɖe titina tututu. Àdi be yeatsɔ amagbe siwo me starch mesɔ gbɔ ɖo o ayɔ afã ma me. Míeyɔa esiawo be amagbe siwo me starch mele o.

Emegbe, ma agbaa ƒe afã susɔea ɖe akpa eve siwo sɔ me. Akpa ɖeka na protein. Akpa kemɛa nye carbohydrates alo nuɖuɖu siwo me starch le. Míehiã ami hã, gake akpa aɖeke mele wo si na wo o. Àte ŋu atsɔ eƒe akpa sue aɖe akpe ɖe eŋu abe atsyɔ̃ɖonu ene. Le kpɔɖeŋu me, avocado kakɛ aɖe si wotsɔ de koklozi ƒe sabala tame, nuku aɖewo si wotsɔ ɖo yogurt dzi, alo amititsetse ƒe ami vi aɖe si wotsɔ ɖo tɔmelã ƒe sabala dzi.

Alesi nàse alesi woama agba ɖeka gɔme nyuie wue nye esi.

Viɖe si le ɖoɖowɔwɔ ɖe nuɖuɖu ŋu do ŋgɔ me

Fifia si nènya alesi wòle be wò agba nanɔ la, wɔ ɖoɖo ɖe wò nuɖuɖu ŋu do ŋgɔ eye agba ma nanɔ susu me na wò. Dze egɔme bɔbɔe. Le esi teƒe be nàɖu nu ɖeka gbe sia gbe la, tia ŋdinuɖuɖu eve, ŋdɔnuɖuɖu eve, kple fiẽnuɖuɖu eve eye nàɖu wo ɖe wo nɔewo yome.

Kpuie ko la, le esi teƒe be nàbu eŋu be, "Mele bli ɖum zã sia," bu eŋu be, "Mele amagbe geɖe ɖum kple tɔmelã zã sia, eye matsɔ bli vi aɖe akpe ɖe eŋu." Le míaƒe dukɔa me la, bli dzie wotua nuɖuɖu ɖo zi geɖe. Gake le esi teƒe be nàma curry ɖe bli ƒe agba me la, àte ŋu ama bli aɖe ɖe curry agba me.

Ne ele be nàɖu nu le gota kabakaba la, ne èle nane abe kottu alo bli si wofli ene ɖum la, bia amagbe kple lã/lã/azi geɖe alesi nàte ŋui, eye nàɖe bli/roti ƒe agbɔsɔsɔ dzi akpɔtɔ.

Bu numeɖenuwo hã ŋu kpɔ.

Ne dɔ wu wò le nuɖuɖu dome la, le esi teƒe be nàzã bisiklet kple abolo siwo me sukli le la, tia nusiwo le abe:

• Akɔɖu ʋɛ aɖewo (cashews, almonds, peanuts) .
• Yogurt si me wometsɔ sukli aɖeke kpee o
• Akɔɖu aɖe
• Amagbe ʋee aɖewo abe aŋanyi kple karɔt ene

Tsɔ xexlẽdzesi aɖe ɖe asi ne èle nu ƒlem.

Ne èwɔ ɖoɖo ɖe wò nuɖuɖu ŋu vɔ la, ŋlɔ nu siwo nèhiã la ɖe xexlẽdzesiwo me. Woate ŋu awɔ esia le mɔ bɔbɔe aɖe nu. Ele bɔbɔe wu ne èma wo ɖe hatsotsowo me abe amagbewo, atikutsetsewo, lã/lã, nyinotsibabla, kple nuɖuɖu ƒuƒuwo ene.

Ne ètsɔ ŋkɔwo ɖe asi la, àte ŋu aɖu didi be yeaƒle nu siwo mehiã o, vevietɔ nu viviwo, bisiklet, kple nuɖuɖu siwo wobla ɖe agba me dzi. Nusiwo le wò ŋkɔwo me koe nàƒle.

Ne màte ŋu akpɔ amagbe kple atikutsetse yeyewo ɣesiaɣi o la, amagbe kple atikutsetse siwo wofa tsikpe me nye mɔnu nyui aɖe si woate ŋu azã ɖe eteƒe. Elabena ne wonya fɔ amagbe alo atikutsetse aɖe tso ati la me ko la, eƒe nunyiame dzi ɖena kpɔtɔna le ɣeyiɣi aɖe megbe. Gake tsikpe nye ne woƒe nunyiame ƒe asixɔxɔ ɖo eƒe kɔkɔƒe. Eyata mehiã be nàtsi dzi ɖe nunyiame si le eme ŋu o.

Aleke nètiaa nusiwo nèdzrana le fiase gãwo me?

Vaseɖe esime nu siawo nazu numame na wò la, yi fiase gã me esime amewo mesɔ gbɔ o. To mɔ sia dzi la, àte ŋu atia wò nuɖuɖu kple susu ƒe akɔdzeanyi eye nuteɖeamedzi aɖeke manɔmee. Mègayi fiase me ne dɔ le wuwòm o. Ne èwɔe alea la, anɔ eme be àƒle nu siwo mehiã o.

Zi geɖe la, amagbe yeyewo, atikutsetsewo, lã, tɔmelã, kple nyinotsibablawo nɔa agbalẽdzraɖoƒe siwo ƒo xlã fiasea. Ele be wò susu nanɔ nu mawo ŋu. Titina agbalẽdzraɖoƒewoe nye afisi nuɖuɖu, bisiklet, kple ahanono siwo wobla ɖe agba me kple esiwo ŋu wotrɔ asi le ƒe akpa gãtɔ le. Mehiã be nàƒo asa na wo keŋkeŋ o, gake kpɔ nyuie ŋutɔ ne èle tiatia wɔm.

Xlẽ atike ɖesiaɖe ƒe ŋkɔ nyuie.

Esia nye vevesese vie, gake ele vevie ŋutɔ. Gbã la, ŋkɔ ɖesiaɖe xexlẽ ate ŋu adze abe kuxi ene. Gake le ɣeyiɣi aɖe megbe la, àva zu numame na wò.

Ne èle dzesidegbalẽvi aɖe xlẽm la, lé ŋku ɖe nu eve siawo ŋu etɔxɛe:

1. Carbohydrates Katã: Esiae kpena ɖe ŋuwò nènya agbɔsɔsɔme si nàte ŋu aɖu le nuɖuɖu ɖeka me.

2. Sukli Siwo Wotsɔ De Eme: Esiae nye sukli agbɔsɔsɔme si wotsɔa aɖaŋu dea nuɖuɖu aɖe me le edzadzraɖo me, tsɔ kpe ɖe sukli siwo le atikutsetse kple notsi me le dzɔdzɔme nu ŋu. Tia nane si me sukli mesɔ gbɔ ɖo o alesi nàte ŋui.

Azɔ hã, lé ŋku ɖe nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo ŋu. Zi alesi wòle kpuie eye wòle bɔbɔe la, zi nenemae wòanyo wu. Ne nya sukli le xexlẽdzesiawo ƒe gɔmedzedze la, efia be sukli sɔ gbɔ ɖe eme. Ɣeaɖewoɣi la, le esi teƒe be woatsɔ nya sukli tẽ la, woate ŋu atsɔ sukli ƒomevi vovovowo akpe ɖe eŋu le ŋkɔ bubuwo te, abe blitsi, fructose, glucose, maltose ene. Kpɔ nyuie le ema hã ŋu.

Mègatsi dzi o, esia ava zu numame na wò vivivi.

Ne èxlẽ nusiwo woŋlɔ ɖe edzi ʋɛ aɖewo, wɔ ɖoɖo ɖe nuɖuɖu ŋu kwasiɖa eve alo etɔ̃, eye nèyi nuɖuɖudzraƒe kple ŋkɔwo vɔ la, wo katã ava zu nusi sɔ na wò ŋutɔ. Suklidɔ trɔa alesi nèléa ŋku ɖe nuɖuɖu ŋui ya. Gake ema mefia be ele be nàdzudzɔ nuɖuɖu ƒe vivisese o.

Ele abe ami dodo ɖe wò ŋutilã me ene. Nuɖuɖu si míeɖunae nye ami si míaƒe ŋutilã hiã be wòanɔ dɔ dzi ahanɔ lãmesẽ me. Ame aɖeke madi be yeaɖu salad gbesiagbe o, gake ne ena wò ʋumesukli ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna la, ekema eɖea vi, alo? Dadasɔ ŋu koe wòku ɖo. Ne nya aɖe le asiwò la, mègahe ɖe megbe gbeɖe le wò ɖɔkta alo nuɖuɖuŋutinunyala gbɔ yiyi me o.