Yu gɛt dayabitis? Dɔn sɔntɛm yu no gud gud wan se yu nid fɔ rili tek tɛm wit wetin yu de it. Ɛspɛshali bɔt di kabɔhaydrɛt dɛn we wi de it, dat na, it dɛn we gɛt stach ɛn shuga. Sɔntɛnde wi kin tink se di bɛst tin fɔ gɛt dayabitis na fɔ pul di kabɔhaydrɛt dɛn na wi it kpatakpata. Bɔt fɔ tru, kabɔhaydrɛt rili impɔtant fɔ gi wi bɔdi trɛnk. Di tin we impɔtant pas ɔl na fɔ kɔntrol dɛn. Tide wi de tɔk bɔt spɛshal it we rili impɔtant fɔ pipul dɛn we gɛt dayabitis, mɔ di Tayp 2 Dayabitis, ɛn we de ɛp fɔ mek di blɔd shuga lɛvɛl na di sem lɛvɛl. Dɛn kɔl dis ‘Consistent Carbohydrate Diet’ ɔ di CCHO Diet fɔ shɔt.
Simply put, wetin bi dis CCHO?
Dis nem kin tan lɛk big tin we kɔmplikt. Bɔt na wan rili simpul kɔnsɛpt. Yu dɔktɔ go dɔn kɔl am ‘kɔnstant kabɔhaydrɛt’ ɔ ‘kɔntrold kabɔhaydrɛt’ it.
Fɔ tɔk am simpul wan, CCHO min fɔ kip di amɔnt ɔf kabɔhaydrɛt na yu men it as kɔnstant as yu ebul, ɛvride.
Imajin se if yu it 60 gram kabohaydrɛt dis mɔnin, yu go tray fɔ it di sem tin tumara mɔnin ɛn di nɛks mɔnin. Yu go kip bak di amount we yu de it na lanch di sem de. Di men gol fɔ dis na fɔ mek yu blɔd shuga, ɔ glukɔs, lɛvɛl stebul ɛn na di sem lɛvɛl, we nɔ go spayk ɛn drɔp wantɛm wantɛm. We dɛn kɔntrol di blɔd shuga dis kayn we, dɛn kin avɔyd bɔku pan di bad tin dɛn we kin apin to pɔsin we gɛt dayabitis.
Us kayn kabɔhaydrɛt wi kin it?
We wi tink bɔt kabɔhaydrɛt, bɔku tɛm wi kin tink bɔt tin dɛn lɛk rays ɛn bred, bɔt tri men kayn kabɔhaydrɛt de. I impɔtant fɔ ɔndastand dɛn tin ya smɔl.
| Tayp fɔ di kabɔhaydrɛt | Wan simpul ɛksplen | Ɛgzampul dɛn |
|---|---|---|
| Suga | dis na "simpul" kabohaydret dεm. Dis min se we dɛn go insay di bɔdi, dɛn kin digest kwik kwik wan ɛn go insay di blɔd. Dis kin mek di blɔd shuga go ɔp kwik kwik wan. | Fruktose, we de insay frut, wayt shuga, we wi kin ad to ti, ɛn drink dɛn we dɛn dɔn swit. |
| Stach we dɛn kin yuz | dis na "kompleks" kabohaydret dεm. Dɛn kin tek sɔm tɛm fɔ digest, so dɛn kin mek di blɔd shuga go ɔp sloslo. | Rays, potato, swit pata, maniok, bred, grens, lentil. |
| Fayba we dɛn kɔl | Dis na wan kayn "kɔmpleks" kabɔhaydrɛt bak. Fayba nɔ de digest wi bɔdi, so i de ɛp bɔku fɔ kɔntrol di blɔd shuga ɛn fɔ wok na di bɔdi. | Apul, banana, ɔts, spinach, kelɛ, chikip, grɛn bins. |
Ɔmɔs kabɔhaydrɛt dɛn fɔ wan de?
Dis na di kwɛstyɔn we impɔtant pas ɔl. Ɔnda di CCHO we, yu fɔ tɔk to yu dɔktɔ ɔ nyutrishɔnist/daytishan fɔ no ɔmɔs kabɔhaydrɛt yu nid fɔ wan de. I dipen pan bɔku tin dɛn lɛk yu ej, yu wet, yu bɔdi wok, ɛn aw yu gɛt dayabitis.
Di tin we impɔtant pas ɔl na fɔ mek wan plan we go spɛshal fɔ yu, bay we yu de yuz dɔktɔ advays, pas fɔ jɔs fala wan plan fɔ it frɔm di intanɛt ɔ ɔda pɔsin.
Fɔ ɛgzampul, lɛ wi se yu dɔktɔ dɔn advays yu fɔ it lɛk 185 gram kabɔhaydrɛt ɛvride. Wi kin sheb dat to tri men it dɛn lɛk dis:
- Brekfas: 65 gram kabɔhaydrɛt
- Lanch: 60 gram kabɔhaydrɛt
- Dinɛs: 60 gram kabɔhaydrɛt
Dis we ya, we yu it klos to dɛn amount ya ɛvride, i kin izi fɔ kɔntrol yu blɔd shuga.
Wetin na di bɛnifit dɛn we dis CCHO sistɛm gɛt?
Yu go gɛt bɔku bɛnifit dɛn if yu fala dis it.
1. I de mek di blɔd shuga lɛvɛl stebul: Dis na di big bɛnifit. Bikɔs di blɔd shuga nɔ kin go ɔp ɛn dɔŋ wantɛm wantɛm, tin dɛn lɛk fɔ nɔ fil fayn ɛn fɔ taya kin stɔp.
2. Nɔ nid fɔ tek mɛrɛsin: Risach dɔn sho se wan pan di bɛst we fɔ kɔntrol di blɔd shuga pan pipul dɛn we gɛt dayabitis na fɔ stɔp di kabɔhaydrɛt. We yu kɔntrol di tin dɛn we yu de it dis we, yu go ebul fɔ ridyus di insulin we yu nid. If yu dɔktɔ advays yu, sɔm pipul dɛn kin ebul fɔ stɔp fɔ tek insulin ɔltogɛda as tɛm de go.
3. 3. .Nɔ sayd ɛfɛkt: Sɔm mɛrɛsin fɔ dayabitis kin gɛt smɔl sayd ɛfɛkt. Bɔt bikɔs dis na natura l it, if yu du am di we aw i fayn fɔ yu, no sayd ɛfɛkt nɔ go de.
Wi go luk sɔm ɛgzampul rɛsipɛkt dɛn?
Dɛn risɛp dɛn ya na jɔs fɔ gi yu wan aidia. Yu kin adap dɛn to yu teist ɛn wetin izi fɔ gɛt na Sri Lanka.
Brekfas: Ɔts wit strawberry ɛn amɔnd
Dis na fayn it we gɛt fayn fayn tin fɔ it fɔ bigin di de.
- Rolled Oats - 1 kɔp (nɔto fɔ kuk kwik)
- Wata - 2 kɔp
- Sɔl - 1/4 ti spɔnj
- Sɔm strawberry (we dɛn kɔt) .
- Amɔnd we dɛn dɔn slayv - 1 ɔns (we dɛn dɔn tost smɔl) .
- di tכtal kכbhaydret amount: lεk 33 gram
Aw fɔ mek:
Briŋ wata, ɔts, ɛn sɔl fɔ bɔl insay pɔt. Ridyus di faya ɛn kuk we yu nɔ kɔba fɔ lɛk 10 minit. Rimov am frɔm faya ɛn lɛ i sidɔm fɔ 2 minit. Naw put di ɔts insay wan bol ɛn put di kɔt kɔt strawberry ɛn tost amɔnd pan am.
Lanch: Na lɛtis rol
Dis na it we izi fɔ it we gɛt wɛlbɔdi fɔ kɛr go na ɔfis ɔ fɔ wok.
- Deli ham we nɔ gɛt bɔku sodium - 1.5 ɔns
- Chiz we nɔ gɛt bɔku sɔl - 1/2 ɔns
- Avokado we dɛn dɔn mash - 1/4
- Lemon jus - 1 ti spɔnj
- Wan big lɛtis lif (Bibb lɛtis) .
- Boil eg wait - 2
- Almɔnd we dɛn dɔn rost we nɔ gɛt sɔl - 12
- Wan grɔn apul
- 3 bebi karɔt
- di tכtal kabohaydret amount: lεk 35 gram
Aw fɔ mek:
Put di ham, chiz, ɛn mash avokado pan di lɛtis lif ɛn rol am tayt tayt wan. Serv dis rol wit bɔyl eg wayt, amɔnd, apul, ɛn karɔt.
Dinɛs: Chikin ɛn mɔs wit balsam vinega
Dis na fayn it fɔ 4 pipul dɛn.
- Chikin brest we nɔ gɛt bon, we nɔ gɛt skin - 450 gram (1 paund)
- Ɔliv ɔyl - wan tebul spɔnj
- Bred flawa - 1/4 kɔp
- Margarine (trans fat-fri) - 1 tebul spɔnj
- Chopped button mushroom (wayt mushroom) - 280 gram
- Pɛpa paoda - 1/4 ti spɔnj
- Balsamik vinega - 1/3 kɔp
- Chikin brot we nɔ gɛt bɔku sɔl - 1/2 kɔp
- di kabohaydret we de insay wan pɔsin: na lɛk 12 gram
Aw fɔ mek:
Put di chukchuk brest pis insay wan polythene bag ɛn paund dɛn layt wan wit malet fɔ mek dɛn tan smɔl. Naw, kɔt di chukchuk pis dɛn na ɔl tu di say dɛn wit bredkrɔm. Hɛt smɔl ɔliv ɔyl na pan, ad di chukchuk pis ɛn frɛy fɔ 5 minit na ɛni say. Rimov di chikin ɛn put am na sayd.
Naw ad di majarin to di sem pan ɛn mɛlt am. Ad di mushroom ɛn pepa paoda to di sem pan ɛn kuk fɔ 5 minit. Naw ad di balsamic vinegar ɛn bɔyl te di wata dɔn evaporate. Dɔn ad di chukchuk brot ɛn kuk fɔ 2 minit. Fɔ dɔn, ad di chikin pis dɛn we yu bin dɔn frɛsh bifo tɛm to di pan ɛn kuk fɔ lɛk 5 minit.
Mɛsej we dɛn kin kɛr go na os
- CCHO na wan we fɔ mɛn di it we de tray fɔ it di sem kayn kabɔhaydrɛt ɛvride, pan ɛvri men it.
- Di men gol fɔ dis nɔto fɔ stɔp di kabɔhaydrɛt ɔltogɛda, bɔt fɔ kɔntrol am.
- Dis we ya kin ɛp fɔ mek yu blɔd shuga nɔ chenj.
- Mek shɔ se yu go to yu dɔktɔ ɔ pɔsin we sabi bɔt it fɔ mek wan CCHO plan we go fayn fɔ yu. Nɔ fala ɔda pipul dɛn plan fɔ it.
- Pan ɔl we dis it kin ridyus di mɛrɛsin we yu nid, nɔ ɛva stɔp yu mɛrɛsin ɔ chenj di doz if yu nɔ gɛt dɔktɔ advays.
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