Ðe wò ɖɔkta gblɔ na wò kpɔ be sukli si nèɖuna la sɔ gbɔ vie, eyata kpɔ nyuiea? Alo ɖe ɖeɖi te ŋuwò wu tsã eye wò lolo viea? Susu vevitɔ si le megbe na nusiawo ateŋu anye insulin ƒe dɔlélenutsiŋutete , alo nɔnɔme aɖe si woyɔna be `` Insulin Resistance''. Gake mègatsi dzi o, esia nye nusi dzi woate ŋu aɖu keŋkeŋ ne èse egɔme nyuie eye nèwɔ tɔtrɔ aɖewo le wò nuɖuɖu ŋu.
Kpuie ko la, nukae nye insulin ƒe dɔlélenutsiŋutete?
Bu lãmenugbagbevi siwo le míaƒe ŋutilã me be wonye aƒe suewo. Aƒe siawo hiã ŋusẽ hafi woate ŋu awɔ dɔ. Ŋusẽ sia tsoa sukli alo sukli si míeɖuna me, vevietɔ tso carbohydrates me . Gake sukli sia mate ŋu ayi aƒe siwo woyɔna be lãmenugbagbeviwo me tẽ o. Ehiã safui be wòaʋu ʋɔa. Nu vevi mae nye lãmetsi si nye insulin . Míaƒe dɔgboe wɔa esia.
Eyata ne safui si woyɔna be insulin va ɖo eye wòge ɖe lãmenugbagbevi la ƒe ʋɔtru (xɔla) me la, ʋɔtrua ʋuna eye sukli gena ɖe eme eye wòtrɔna zua ŋusẽ.
Gake le `Insulin Resistance` gome la, nusi dzɔna enye si. Aƒe mawo siwo woyɔna be gaxɔwo ƒe ʋɔtruwo ƒe safuiwo va zua gbeɖuɖɔ. Eyae nye be ne safui si woyɔna be insulin va gɔ̃ hã la, mate ŋu aʋu ʋɔa nyuie o. Eyata sukli mate ŋu age ɖe lãmenugbagbeviawo me o, eye wòdzea ƒoƒo ɖe ʋua me gɔme. Esia tae sukli ƒe agbɔsɔsɔ si le ʋu me gakpɔtɔ le dzidzim ɖe edzi ɖo. Esiae nye nusi míeyɔna be `Prediabetes` kple ` Suklidɔ Ƒomevi 2` .
Esia fia be togbɔ be wò ŋutilã wɔa insulin hã la, mate ŋu azãe nyuie o. Gake nya nyuiae nye be ne míedzra míaƒe nuɖuɖu ɖo nyuie la, míate ŋu aɖe ‘gbeɖuɖɔ’ sia ɖa eye míana míaƒe lãmenugbagbeviwo nagawɔ nu ɖe insulin ŋu nyuie ake.
Eyata nu nyuitɔ kawoe wòle be míatsɔ akpe ɖe míaƒe agbawo ŋu?
Esia mehiã be woazã nu tɔxɛ aɖeke o. Esiawo nye nusiwo le mía si le míaƒe nuɖaƒe eye míate ŋu ake ɖe wo ŋu bɔbɔe. Na míakpɔ nusiwo nye esiawo ɖa.
| Nuɖuɖu ƒomevi | Nukae nyo? / Nya veviwo |
|---|---|
| Amagbewo | Tso egbea dzi la, tsɔ amagbewo yɔ wò agba ƒe afã me. Vevietɔ amagbe siwo ƒe aŋgbawo le amadede dzẽ me (spinach, kale, collard greens), broccoli, cabbage, beans, kple bitter melon nyo ŋutɔ. Calorie kple carbohydrates mesɔ gbɔ ɖe esiawo me o, gake nunyiame kple fibre yɔ wo me fũ. Gake ele be nàɖu amagbe siwo me starch le abe mɔli, mɔli vivi, cassava, kple bli ene le agbɔsɔsɔ si sɔ me. |
| Atikutsetsewo | Ne èse le ɖokuiwò me be yeaɖu sukli la, ɖu atikutsetsewo boŋ. Gake esi dzɔdzɔmesukli hã le atikutsetsewo me ta la, seɖoƒe li nɛ ɖeka alo eve gbesiagbe. Te ɖa le atikutsetse siwo le gaze me alo esiwo me sukli le ŋu godoo. Atikutsetse yeyewoe nyo wu. |
| Nuɖuɖu Siwo Me Fibre Gã Le | Fiber le abe mía xɔlɔ̃ ene. Ekpɔa alesi wotsɔa sukli dea ʋua mee dzi. Àte ŋu akpɔ fibre geɖe tso nusiwo le abe nuku blibowo abe oats, brown rice, buckwheat, kple barley ene, mɔliwo abe lentils, chickpeas, peas, kple mung beans, broccoli, kple almonds ene me. |
| Protein si me ami mele o | Protein le vevie na míaƒe ŋutilã. Gake le esi teƒe be nàzã lã siwo me ami le (nyilã, haƒoƒo, gbɔ̃) la, tia protein siwo tso numiemiewo me abe koklolã si ŋu ŋutigbalẽ mele o, tɔmelãwo abe salmon, mackerel, kple herring, azi tutu, cheese si me ami mesɔ gbɔ ɖo o, chickpeas, lentils, kple soya ene. |
| Ami Siwo Naa Lãmesẽ | Le ami siwo me nunyiame mele o teƒe la, zã ami siwo naa lãmesẽ abe amititsetse ƒe ami, sesame-mi, ɣeyiɣi ƒe ami, avocado, almond, kple cashews ene. Esiawo kpena ɖe ame ŋu be insulin ƒe dɔlélenutsiŋutete dzi ɖena kpɔtɔna. |
Nuɖuɖu kple nunono kawoe wòle be woaƒo asa na alo aɖe wo dzi akpɔtɔ alesi woate ŋui?
Ele vevie be nàɖu nu nyuiawo, gake ele vevie hã be nànɔ adzɔge tso nu gbegblẽawo gbɔ. Wò ‘futɔwo’ ye nye esi.
| Nusiwo dzi woaɖe akpɔtɔ | Kpɔɖeŋuwo kple susuŋudɔwɔwɔ |
|---|---|
| Nuɖuɖu Siwo Ŋu Wotrɔ Asi Le | Nusianu si va le agbalẽgowo, gazewo, kple aɖakawo me. Bisiklet, abolo, soseti, noodles, kple nu mawo tɔgbe. Sukli, dze, kple ami gbegblẽ siwo woɣla yɔ esiawo me fũ. |
| Nunono Siwo Me Sukli Le | Nunono siwo le aŋetu me, aha vivi siwo wodzrana abe atikutsetsenono ene, kple tii siwo wotsɔ tsikpe wɔe nye nuɖuɖumeŋusẽ ƒuƒlu ko. Wodoa sukli ƒe agbɔsɔsɔ ɖe ʋu me tẽ. |
| Carbohydrates Siwo Ŋu Wokɔ | Abolo ɣi, bli ɣi, nuɖuɖu siwo wotsɔ abolowɔ wɔ (abolo, bisiklet, abolomegba), kple ŋdi nuɖuɖu siwo me fibre mesɔ gbɔ ɖo o. Esiawo ɖuna kabakaba ŋutɔ eye wotsɔa sukli dea ʋua me. |
| Ami Siwo Mekpɔa Lãmesẽ O | Nuɖuɖu siwo wofli nyuie, margarine, kple nuɖuɖu siwo me lãmi sɔ gbɔ ɖo. Esiawo nana insulin ƒe dɔlélenutsiŋutete gagblẽna ɖe edzi. |
| Ahasesẽ | Ahanono fũu akpa, vevietɔ le ɣeyiɣi didi me, nana insulin ƒe dɔmawɔmawɔ nyuie kple suklidɔ ƒe afɔkua dzina ɖe edzi. |
Aleke míawɔ atrɔ asi le nuɖuɖu sia ŋu wòasɔ ɖe míaƒe agbenɔnɔ nu?
Ne èkpɔ xexlẽdzesi sia la, àte ŋu asusu be, "Oo, míate ŋu awɔ nusiawo katã zi ɖeka o." Nyateƒee. Esia menye tɔtrɔ kpata si dzɔ le zã ɖeka me o. Enye nusi ava nya vivivi.
Esia menye nuɖuɖu si woɖuna le afɔku me o, ke boŋ agbenɔnɔe!
Esia menye `crash diet` be woaɖe lolo dzi akpɔtɔ le kwasiɖa eve me o. Esia nye numame nyui aɖe si nàtu ɖo ɖe wò agbe me. Eyata dze egɔme fifia. Ðewohĩ àte ŋu aɖe tii si me sukli le si nènona gbesiagbe dzi akpɔtɔ zi ɖeka. Alo, àte ŋu aɖe asi le nunono siwo me sukli le ŋu gbeɖeka le kwasiɖa me. Dze egɔme kple tɔtrɔ suesuesuewo.
Mègana nuɖuɖu nato ŋuwò o!
Ame aɖewo susuna be ne èdzo le nuɖuɖu dzi la, akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ eye nàɖe nuɖuɖumeŋusẽ dzi akpɔtɔ. Vodada gã aɖee nye ema. Esia wɔwɔ ana wò ʋumesukli kple insulin ƒe agbɔsɔsɔ nadzi ɖe edzi eye wòaɖiɖi. Esia ana insulin ƒe dɔlélenutsiŋutete nadzi ɖe edzi. Eyata anyo wu be nàɖu nuɖuɖu vevi etɔ̃ kple numeɖenu eve siwo naa lãmesẽ le wo dome .
Agbɔsɔsɔme le vevie abe alesi eƒe nyonyome le vevie ene.
Togbɔ be ele vevie be nàbu nuɖuɖumeŋusẽ siwo katã nèɖuna ŋu hã la, ele vevie be nàbu afisi nuɖuɖumeŋusẽ mawo tsona hã ŋu. Le kpɔɖeŋu me, bli ɣi ƒe agba ɖeka kple bli dzẽ ƒe agba ɖeka ate ŋu anye nuɖuɖumeŋusẽ ƒe agbɔsɔsɔme si sɔ. Gake fibre kple nunyiame geɖe le bli dzẽ me, si fia be enaa sukli si le ʋu me dzina ɖe edzi blewu wu. Eyata tia tiatia si nye nyonyome .
Ne nuɖuɖu sia nyanya le kuxi me tom na wò eye nèhiã kpekpeɖeŋu be nàtrɔ asi le eŋu wòasɔ ɖe wò didi nu la, ke ƒo nu kple wò ɖɔkta . Ate ŋu akpe ɖe ŋuwò nàwɔ nuɖuɖu ŋuti ɖoɖo si asɔ na wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Insulin ƒe dɔlélenutsiŋutete nye nusi doa ŋgɔ na suklidɔ. Ede dzesii kaba kple edzi ɖuɖue nye ga gãtɔ kekeake si nàte ŋu ade wò lãmesẽ me le etsɔme.
- Ðe nuɖuɖu siwo ŋu wotrɔ asi le, sukli, aha viviwo, kple ami siwo me nunyiame mele o dzi kpɔtɔ le wò agbe me alesi nàte ŋui.
- De amagbe siwo le amadede vovovowo me, atikutsetsewo, nuku blibo siwo me ka le, protein si me ami mele o (tɔmelã, koklozi), kple nukuwo yɔ wò agba me fũ.
- Esia menye tɔtrɔ le zã ɖeka me o. Mègatsi dzodzodzoe o, tu numame nyuiwo ɖo vivivi. Ne numame ɖeka kpɔ dzidzedze la, yi bubu dzi.
- Ne nyabiase alo dzimaɖitsitsi aɖe le asiwò ku ɖe esia ŋu la, ƒo nu kple wò ɖɔkta godoo . Ele vevie be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo hafi ate nusianu si nàkpɔ le internet dzi la kpɔ.
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