"Ei dɔktɔ, a gɛt dayabitis... So i fayn fɔ it swit vɛjitebul lɛk karɔt? I go mek mi blɔd shuga go ɔp?" Bɔrku pipul dɛm wae gɛt shuga kin aks dis kwɛstyɔn. Pan ɔl we karɔt na vɛjitebul we gɛt wɛlbɔdi, dɛn kin fred smɔl bikɔs i swit. So tide, lɛ wi tɔk bɔt if karɔt rili fayn fɔ yu wit dayabitis ɔ nɔ fayn fɔ yu, ɛn aw i kin afɛkt yu blɔd shuga lɛvɛl.
Fɔs, wetin na blɔd shuga?
Fɔ tɔk am simpul wan, blɔd shuga, ɔ insay mɛrɛsin, ``glukɔs,'' na di shuga we de na yu blɔd. Dis shuga de kam na wi bɔdi frɔm di it we wi de it. Dis shuga impɔtant fɔ di bɔdi in wok ɛn ɛnaji. I tan lɛk petrol fɔ motoka.
Bɔt di prɔblɛm na if dis shuga lɛvɛl go ɔp tumɔs. If di blɔd shuga lɛvɛl kɔntinyu fɔ ay we yu nɔ gɛt dis kayn kɔntrol, i kin mek yu gɛt wan sik we dɛn kɔl ``Type 2 Diabetes``. If pɔsin dɔn ɔlrɛdi gɛt dayabitis, di sik kin wɔs. Na dat mek wi nid fɔ tek tɛm wit wetin wi de it.
Naw lɛ wi si aw karɔt fit insay dis stori. Karɔt na vɛjitebul we nɔ gɛt stach. So, ivin fɔ pɔsin we gɛt dayabitis, karɔt na tin we rili sef we i kam pan fɔ wach di shuga we i gɛt na in blɔd. Ivin if yu de fala spɛshal it lɛk ``keto'', fɔ ad sɔm karɔt to yu it nɔ go bi prɔblɛm.
Karɔt ɛn Glaysemik Indeks (GI) .
Naw lɛ wi dig dip smɔl. Wan wɔd we yu dɔn rili yɛri we yu de tɔk bɔt dayabitis na di `Glycemic Index` ɔ `(GI)`.
Wetin na di `GI`? I de mɛzhɔ aw kwik wan it ɔ drink we wi de it de mek wi blɔd shuga go ɔp. na skel we de kכmכt frכm 1 to 100. di valyu we na 100 min se di it de mek di bכdi shuga lεvεl go כp kwik kwik wan lεk se wi de it shuga (`glucose`).
Di mɔ di GI fɔ it smɔl, na di mɔ i go mek yu blɔd shuga go ɔp. Dis min se di bɔdi go gɛt mɔ ɛnaji.
Tink bɔt am, sɔm kayn wud kin bɔn kwik ɛn bɔn kwik (High GI). Sɔm kayn wud kin tek lɔng tɛm fɔ bɔn (Low GI). Fɔ it dɛn we gɛt smɔl GI we de pul ɛnaji kwik kwik wan kin fayn fɔ pɔsin we gɛt dayabitis.
So wetin na di `GI` valyu fɔ karɔt?
- Raw karɔt gɛt wan rili lɔw GI valyu we na 16 .
- Di GI valyu fɔ bɔyl karɔt de bitwin 32 ɛn 49 .
Dat min se, ilɛk aw yu luk am, karɔt na vɛjitebul we de insay di kategori fɔ it dɛn we nɔ gɛt bɔku glycemic .
| Glaysemik indeks (GI) lɛvɛl | Valyu rɛnj |
|---|---|
| Low GI | 1 - 55. Di wan dɛn we de wok |
| Midul GI | 56 - 69. Di wan dɛn we de wok |
| Di ay GI | 70 ɔ pas dat |
Bɔt wan tin we wi fɔ mɛmba. If yu ad switin, shuga, ɔ ɔni to karɔt we yu de kuk am, dɛn GI valyu go go ɔp. Bɔt bikɔs na in natura l karɔt gɛt bɔku fayv , i kin ɛp fɔ kɔntrol di rit we di bɔdi de tek shuga. We yu kɔmpia am wit ɔda rut vɛjitebul dɛn lɛk pɔt, karɔt gɛt rili lɔw GI valyu.
Glycemic Load (GL) na impɔtant tin bak!
Na no jos di GI yu nid fo luk. Wan ɔda impɔtant mɛzhɔmɛnt de, ɛn dat na di Glycemic Load, ɔ (GL).
wetin di `GL` de du na fכ kכmbayn di `GI` valyu εn di saiz fכ gi yu wan komplit pikchכ fכ di aktual impak pan yu bכdi shuga lεvεl. Tink bɔt am, ivin if it gɛt smɔl `GI` valyu, if yu it bɔku pan am, i kin mek di ɔvala impak (GL) pan yu blɔd shuga go ɔp.
So wetin na di `GL` valyu fɔ karɔt?
Tipikli, tu raw karɔt gɛt rili lɔw `GL` valyu we de arawnd 8. Dis min se karɔt na it we de insay di kategori fɔ it dɛn we gɛt smɔl `GL` valyu (Low Glycemic Load) .
| Glysemik lod (GL) lɛvɛl | Valyu rɛnj |
|---|---|
| Lɔw (Lɔw GL) . | 1 - 10. Di wan dɛn we de wok |
| Midul GL | 11 - 19. Di wan dɛn we de wok |
| Di ay GL | 20 ɔ mɔ |
Ɔda gud vegjetabul dɛn we gɛt smɔl GI
Bɔku tɛm, fresh vɛjitebul dɛn kin ful-ɔp wit wata ɛn dɛn kin gɛt bɔku tin dɛn fɔ it, vaytamɛn dɛn, ɛn minral dɛn. Bɔku vɛjitebul dɛnsɛf gɛt smɔl GI. Na sɔm ɔda vɛjitebul dɛn we yu kin it sef wan if yu gɛt dayabitis:
- Brɔkoli
- Kabɛj
- Kɔliflawa
- Kɔkumba
- Tamatis
- Batu
- Grin dɛn we gɛt lif lɛk spinach ɛn kale
- Bɛl pepa (fish chili) .
- Yabas
- Okra we gɛt fɔ du wit am
- Salad
- Mɔshrum
- Turnip we dɛn kɔl
- Asparagus we dɛn kɔl Asparagus
If yu ad dɛn tin ya to yu it, dat go ɛp yu fɔ kɔntrol di shuga we yu gɛt na yu blɔd ɛn gi yu bɔdi di tin dɛn we i nid.
Mɛsej we dɛn kin kɛr go na os
- Karɔt na it we rili sef ɛn we gɛt wɛlbɔdi fɔ pɔsin we gɛt dayabitis. Nɔ fred dɛn.
- Karɔt gɛt rili smɔl Glycemic Index (GI) ɛn Glycemic Load (GL), so dɛn nɔ de spik di blɔd shuga lɛvɛl wantɛm wantɛm.
- Raw karɔt gɛt GI we smɔl pas karɔt we dɛn kuk, so i bɛtɛ fɔ it am raw insay salad if i pɔsibul.
- Jɔs lɛk ɛnitin, di kwantiti impɔtant . Jɔs bikɔs karɔt gud nɔ min se yu fɔ it bɔku pan am wan tɛm. Yuz dɛn as pat pan di it we balans.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu it ɔ wan patikyula it, i go fayn ɔltɛm fɔ tɔk to yu dɔktɔ bɔt am.
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