Yu kin fil taya wantɛm wantɛm insay di de, yu kin tɔsti ɔltɛm, ɔ yu nid fɔ pis ɔltɛm? Sɔntɛnde, dɛn tin ya kin bi sayn fɔ se yu blɔd shuga de go ɔp wantɛm wantɛm. Dis sik kin apin to ɛnibɔdi, nɔto jɔs di wan dɛn we gɛt dayabitis. So lɛ wi tɔk bɔt dis smɔl mɔ tide.
Wetin na dis Blɔd Shuga Spayk?
Fɔ tɔk am simpul wan, we yu blɔd shuga go ɔp, ɔ glukɔs we yu gɛt, dat min se di shuga ɔ glukɔs we de na yu blɔd go ɔp wantɛm wantɛm. Dis kin apin afta wi dɔn it wan it.
We wi de it, wi bɔdi kin bigin fɔ chenj da it de to ɛnaji. di kabohaydret dεm we wi de it na dεn wan dεm we de digεst kwik kwik wan εn kכnvכlt to glukכs. Dis glukɔs na di men fiul we de gi wi bɔdi ɛnaji. di כmon insulin na in de tek dis glukכs frכm di bכdi εn sεnd am insay wi sεl dεm. Na de, dɛn kin yuz am fɔ gɛt ɛnaji, ɔ dɛn kin kip am as fat sɛl fɔ yuz leta.
Bɔt if yu bɔdi gɛt mɔ glukɔs na yu blɔd pas aw i nid, ɔ if yu bɔdi nɔ de mek insulin, dis glukɔs go bɔku na yu blɔd ɛn yu blɔd shuga go ɔp wantɛm wantɛm. Dis na wetin wi kɔl haypa glycemia . Dis we aw yu blɔd shuga kin go ɔp wantɛm wantɛm ɛn afta dat we yu blɔd shuga kin go dɔŋ wantɛm wantɛm nɔ kin fayn fɔ yu wɛlbɔdi fɔ lɔng tɛm. Dis kin mek di risk fɔ gɛt tin dɛn lɛk insulin rɛsistɛns , tayp 2 dayabitis , ɛn sik dɛn we de ambɔg di at ɛn di blɔd .
So, aw yu bɔdi kin fil we yu shuga lɛvɛl bɔku? Pan ɔl we di sayn dɛn kin difrɛn frɔm wan pɔsin to ɔda pɔsin, bɔku tɛm yu kin taya pasmak, tɔsti, angri, ɛn yu kin pis ɔltɛm.
Men rizin dɛn we kin mek di shuga lɛvɛl go ɔp wantɛm wantɛm
Bɔrku tin na wi ɛvride layf wae wi nɔr de tink bɔt kin afɛkt dis. Lɛ wi luk di men rizin dɛn.
1. Di it we yu de it
Di impɔtant tin we yu kin du fɔ kɔntrol yu blɔd shuga lɛvɛl na fɔ pe atɛnshɔn to di it dɛn we yu de it, bikɔs di kabɔhaydrɛt (stach ɛn shuga) kin afɛkt di blɔd shuga lɛvɛl dairekt wan.
Yu nɔ nid fɔ kɔt di kabɔhaydrɛt dɛn ɔl, bɔt yu fɔ it dɛn smɔl smɔl. Drink dɛn we gɛt shuga, bred, wayt rays, nuts, pasta, ɛn it dɛn we dɛn dɔn frɛsh ɛn we dɛn dɔn prosɛs fayn fayn wan, ɔl kin mek yu blɔd shuga go ɔp. Sɔm frut dɛn, lɛk banana, gɛt bɔku shuga bak.
| Gud Fɔd dɛn we De Ɛp fɔ Kɔntrol Shuga | Fɔd dɛn we de mek di blɔd shuga go ɔp wantɛm wantɛm (Foods to Limit) . |
|---|---|
| Whol-grein bred ɛn siriɔs, brawn rays wit bran, bali. | Drink dɛn we gɛt shuga, frut jus. |
| Ligim dɛn lɛk lentil, chikip, ɛn pis. | Wait bred, wayt rays, nuts, pasta. |
| Vɛjitebul ɛn it dɛn we gɛt fayv (apul, ɔts, bins, avokado). | Fɔd dɛn we dɛn dɔn prosɛs ɛn we dɛn dɔn frɛsh. |
| Nat ɛn sid dɛn. | Swit it dɛn lɛk kek, biskit, tɔfi. |
Fɔ it dɛn we gɛt fayv kin tan lɛk yu bɛst padi. Dɛn nɔr kin jɔs kɔntrol yu blɔd shuga lɛvɛl, dɛn kin fayn bak fɔ yu at, kin mek yu fil ful, ɛn ɛp yu dijestiv sistɛm.
Di tɛm we yu fɔ it impɔtant bak! If yu gɛt dayabitis ɔ prediabetes, if yu nɔ it it, dat nɔ go gi yu blɔd shuga tɛm fɔ drɔp. Lɛf at le 4-5 awa bitwin yu men it dɛn. If yu gɛt snek, it am 2-3 awa afta yu men it.
2. Skip fɔ it brɛf
Fɔ skip fɔ it brɛf nɔto gud abit. If yu skip fɔ it brɛf, yu blɔd shuga go go ɔp afta yu dɔn it lɛnch ɛn dina. Bɔt fɔ it sɔntin we swit lɛk mafin fɔ brɛf nɔ fayn bak. Wan stɔdi dɔn sho se pipul dɛn we it brɛkfas we gɛt bɔku prɔtin (e.g., eg, bins) gɛt bɛtɛ blɔd shuga lɛvɛl ɔl di de pas di wan dɛn we it brɛkfas we gɛt bɔku kab. Bikɔs di prɔtin de dayjɛst sloslo , i nɔ de mek di blɔd shuga go ɔp wan tɛm.
3. Nɔ slip
We yu nɔ rɛst fayn, dat nɔ kin jɔs mek yu fil taya. I kin afɛkt bak aw yu bɔdi de yuz insulin fayn fayn wan. If yu nɔ slip fayn fɔ ivin wan nɛt, di insulin we yu bɔdi de du kin go dɔŋ ɛn yu blɔd shuga kin go ɔp. So, i impɔtant fɔ mek yu slip fayn ɛvride. Nɔ du tin dɛn lɛk fɔ yuz yu fon bifo yu go slip ɛn praktis fɔ slip fayn na nɛt.
4. Fɔ ɛksesaiz mɔ ɔ smɔl
Ivin simpul ɛksesaiz lɛk fɔ waka kin mek yu blɔd shuga go dɔŋ. We yu de du ɛksɛsayz, yu mɔsul dɛn nid mɔ glukɔs, so dɛn kin yuz di shuga we de na yu blɔd. Risach dɔn sho se if yu waka fɔ 15 minit afta yu it ivintɛm it, dat kin mek yu blɔd shuga go dɔŋ.
Bɔt jɔs lɛk aw di shuga na yu blɔd kin go ɔp we yu nɔ de du ɛksasaiz atɔl, na so if yu du ɛksɛsayz pasmak , dat kin mek di shuga na yu blɔd go ɔp bak. We yu de du ɛksɛsayz tranga wan lɛk fɔ lif wet ɔ fɔ spɔt we yu de kɔmpit, di ɔmon dɛn we di bɔdi de pul kin mek di blɔd shuga go ɔp. So, go to yu dɔktɔ bɔt us ɛgzampul dɛn we fayn fɔ yu ɛn aw fɔ du dɛn.
5. Stret we pɔsin kin gɛt
We yu gɛt bɔku strɛs, yu bɔdi kin pul ɔmon dɛn lɛk kɔtisol ɛn adrenaline . Dɛn kɔl dis di ‘fayt-ɔ-flay’ rispɔns. Dis tɛm ya, yu bɔdi kin tink se i nid fɔ rɛdi fɔ denja. So, i kin bigin yuz di enεji sכs dεm we dεn stכr na yu bכdi, dat na glukכs εn fεt. If yu gɛt dayabitis, yu insulin nɔ kin ebul fɔ kɔntrol dis glukɔs we pasmak, ɛn yu blɔd shuga kin go ɔp.
Dɔn bak, we yu strɛs, tin dɛn lɛk fɔ nɔ it fayn, nɔ fɔ du ɛksɛsayz, ɛn fɔ nɔ tek yu mɛrɛsin di rayt tɛm kin mek yu blɔd shuga go ɔp. So, i rili impɔtant fɔ rilaks yu maynd tru tin dɛn lɛk fɔ tink gud wan ɛn yoga.
Ɔda rizin dɛn ɛn tin dɛn we yu fɔ no
- Sɔm mɛrɛsin dɛn: Diuretics, antidepressant, ɛn sɔm mɛrɛsin dɛn we de mek pɔsin gɛt ay blɔd prɛshɔn kin mek bak di blɔd shuga bɔku. If yu de tek ɛni wan pan dɛn mɛrɛsin ya ɛn yu notis se yu blɔd shuga bɔku, tɔk to yu dɔktɔ wantɛm wantɛm.
- Dental ɛn Gum Health: If yu gɛt dayabitis, yu go gɛt gam disease (gingivitis). If yu gɛt bad bad sik na yu gɔm, i kin mek i nɔ izi fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Lɛk ɛni infɛkshɔn, i kin mek yu blɔd shuga go ɔp bak. Na dat mek i impɔtant fɔ brus ɛn flos yu tit ɛvride.
- Smok: Pipul wae de smok kin gɛt bɔrku risk fɔ gɛt dayabitis. If yu dɔn gɛt dayabitis, fɔ smok kin mek i nɔ izi fɔ kɔntrol di insulin we yu de yuz ɛn di shuga we yu gɛt na yu blɔd.
- Di wata we nɔ de na di bɔdi:Ivin we yu nɔ drink bɛtɛ wata, yu glukɔs lɛvɛl kin pas aw yu kin drink.
- Menstrual Saykl: Insay di tɛm bifo di menstrual, chenj na di ɔmon lɛvɛl (especially projesterone) kin mek sɔm uman dɛn nɔ gɛt insulin. Dɛn kin want swit bak. Dis kin mek bak di blɔd shuga go ɔp.
Mɛsej we dɛn kin kɛr go na os
- Nɔto it nɔmɔ, bɔt slip, ɛksesaiz, strɛs, ɛn sɔm mɛrɛsin dɛn kin afɛkt yu blɔd shuga lɛvɛl.
- Nɔ it bɔku it dɛn we gɛt bɔku kabɔhaydrɛt, swit, ɛn sizin, ɛn it tin dɛn we gɛt bɛtɛ fayv ɛn prɔtin.
- I rili impɔtant fɔ slip fayn ɛvride ɛn tray fɔ kɔntrol strɛs.
- Yu kin kɔntrol yu shuga lɛvɛl bay we yu de du ɛksɛsayz ɔltɛm na di lɛvɛl we fit yu.
- If yu gɛt ɛnitin fɔ wɔri bɔt di mɛrɛsin dɛn we yu de tek ɔ di shuga we yu gɛt na yu blɔd, tɔk to yu dɔktɔ ɔltɛm.
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