Kokonas na wan impɔtant pat pan wi Sri Lankan it, nɔto so? Wi kin yuz kokonat fɔ ɔltin frɔm fɔ mek brot to fɔ mek sambol. Bɔt if yu gɛt Tayp 2 Dayabitis, bɔku kwɛstyɔn dɛn lɛk, "I fayn fɔ mek a it dis kokonat? Kokonat ɔyl gud? Mi blɔd shuga lɛvɛl go go ɔp?" go mɔs de kam na yu maynd. Dis na rili impɔtant kwɛstyɔn. Lɛ wi tɔk bɔt dis tide di we we ɔlman go ɔndastand, insay wan simpul we.
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Kokonas ɛn yu blɔd shuga lɛvɛl
Fɔs, lɛ wi luk wetin kin apin to wi blɔd shuga lɛvɛl we wi it kokonat. Fɔ ɔndastand dis, wi nid fɔ no tu wɔd dɛn. Dɛn na di glycemic index ɛn di glycemic lod.
Okay, dis kin tan lɛk se i kɔmplikt smɔl, bɔt di stori rili simpul.
- Glycemic Index (GI): Fɔ tɔk am simpul wan, dis de sho aw kwik wan it we wi de it de mek wi blɔd shuga go ɔp. Dɛn sheb it dɛn to tri kategori bay dis valyu.
- Glycemic Load (GL): GI de nכmכ di tכp fכ it. Bɔt GL de mɛzhɔ di ifɛkt we di amount we wi de it gɛt pan di blɔd shuga. Dɛn sheb dis bak to tri kategori.
Naw lɛ wi luk dis na wan tebul.
| Index | Lo | Lukin-grɔn uman | Ay |
|---|---|---|---|
| Glaysemik indeks (GI) . | 1 - 55. Di wan dɛn we de wok | 56 - 69. Di wan dɛn we de wok | 70 ɔ pas dat |
| Glaysemik Lod (GL) . | 1 - 10. Di wan dɛn we de wok | 11 - 19. Di wan dɛn we de wok | 20 ɔ mɔ |
Okay, naw mek wi luk pan kokonat. Wan avrej 55 gram kokonat we dɛn dɔn grat, na 9 gram nɔmɔ gɛt kabɔhaydrɛt. Dɔn bak, di GI valyu fɔ kokonat na 42. Dat min se i smɔl . Di GL valyu fɔ di sem mɔnt na 4. Dat min bak se i smɔl .
Dat min se if yu it smɔl kokonat, yu blɔd shuga nɔ go go ɔp wantɛm wantɛm. Bɔt mɛmba se if yu it ɛnitin pasmak , dat go mɔs gɛt ɛfɛkt.
Kokonat prodakt ɛn dayabitis
Wi nɔ jɔs de it kokonat. Ɔmɔs tin dɛn kin mek wit kokonat? Kokonas ɔyl, kokonat wata, kokonat milk, kokonat shuga... Ɔl dɛn tin ya na di sem fɔ pɔsin we gɛt dayabitis? Atɔl. Mek wi luk dat tu.
| Kokonat prodakshɔn | Wetin yu nid fɔ no |
|---|---|
| Kokonas (we dɛn dɔn grat ɔ we dɛn kɔt kɔt) . | Bikɔs i gɛt smɔl GI valyu, i nɔ bad fɔ ad smɔl to yu it. Bɔt tek tɛm wit di mɔni. |
| Kokonas wata (we nɔ swit) . | I nɔ gɛt bɔku kabɔhaydrɛt ɛn i nɔ gɛt sɛtyuret fat atɔl. Na gud drink we yu kin drink we yu nɔ de fred. |
| Kokonas milk we dɛn kin mek | No prɔblɛm nɔ de fɔ yuz kokonat milk we dɛn dɔn tint fɔ mek sup wan wan tɛm. Bɔt, kɔndens milk gɛt bɔku fat. |
| Kokonas Shuga we dɛn kin yuz | I gɛt GI valyu we na 54. Dat min se i de na di midul rɛnj. Pan ɔl we dɛn tink se i bɛtɛ pas shuga we dɛn kin yuz ɔltɛm, i stil na wan kayn shuga. So, dɛn fɔ smɔl fɔ yuz am. |
| Kokonas Ɔyl | Dis na di tin we denja pas ɔl. Lɛ wi tɔk bɔt dis ditayli naw. |
Di denja we ayd we kokonat ɔyl kin gɛt
Bɔku tɛm wi kin yɛri se, "Kokonas ɔyl fayn fɔ lɛ pɔsin nɔ gɛt bɔku bɔku bɔdi." Na tru dat?
Nɔ, no it nɔ de na majik bulɛt fɔ mek pɔsin nɔ gɛt bɔku bɔku bɔdi. Di tru tin na dat, wan tebul spɔnj kokonat ɔyl gɛt lɛk 100 kalori . Dɔn bak, wan tebul spɔnj kokonat ɔyl gɛt lɛk 11 gram fat. Klosap ɔl dat na sɛtyuret fat .
Wetin mek satyuret fat denja?
Imajin, dɔktɔ dɛn advays wi se wi nɔ fɔ it pas 13 gram sɛtyuret fat ɛvride. Ɛn jɔs wan tebul spɔnj kokonat ɔyl go gi mɔ pas da limit de.
Dɛn sɛtyuret fat ya de mek di bad bad kɔlɔstrel, ɔ LDL (Low-Density Lipoprotein) kɔlɔstrel de na wi bɔdi. We LDL kɔlɔstrel de bɔku, di fat we de na wi blɔd vesel dɛn kin bɔku ɛn dɛn kin bigin fɔ lɔk. Dis kin mek pɔsin gɛt at sik bad bad wan .
Pipul wae gɛt dayabitis dɔn ɔlrɛdi gɛt bɔrku risk fɔ gɛt hat sik pas ɔda pipul dɛm, so i nɔr fayn fɔ mek yu gɛt da risk de bay wae yu de it tin dɛm wae gɛt bɔrku sɛtyuret fat.
So wetin na di las tin we wi fɔ disayd fɔ du?
Okay, mek wi put evritin we wi don tok abaut togeda.
- Natin nɔ bad fɔ drink kokonat wata we nɔ swit . Na gud tin fɔ disayd fɔ du.
- I nɔ bad fɔ ad smɔl grated kokonat to yu it ɔ yuz smɔl likwid kokonat milk wan wan tɛm. Bɔt tek tɛm wit di mɔni.
- Di yus fɔ kokonat ɔyl fɔ rili smɔl, ɔ i bɛtɛ fɔ stɔp am kpatakpata.
- If yu yuz ɔyl lɛk kanola ɔyl, ɔliv ɔyl, ɛn pinat ɔyl instead ɔf kokonat ɔyl, i rili fayn fɔ yu at wɛlbɔdi.
De tin wae impɔtant pas ɔl na fɔ go to yu dɔktɔ ɔr wɛl bɔdi pɔrsin wae kin advays yu bɔt dayabitis bifo yu du ɛni wan pan dis. Dɛn go gi yu wan plan fɔ it we go fayn fɔ yu bɔdi. If yu fala da advays de, na di bɛst we fɔ mek yu gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- If yu ad smɔl kokonat to pɔsin we gɛt dayabitis in it, i nɔ go mek di blɔd shuga go ɔp wantɛm wantɛm bikɔs i gɛt smɔl glycemic index.
- Bɔt di kokonat ɔyl gɛt bɔku sɛtyuret fat, we kin mek di bad kɔlɔstrel (LDL) go ɔp ɛn i kin mek pɔsin gɛt at sik. So, dɛn fɔ smɔl fɔ it kokonat ɔyl.
- Fɔ drink kokonat wata we yu nɔ ad shuga na rili gud wɛlbɔdi abit.
- I bɛtɛ fɔ yuz vɛjitebul ɔyl lɛk kanola ɛn ɔliv instead ɔf kokonat ɔyl.
- Bifo yu disayd fɔ it ɛnitin, mek shɔ se yu go to yu dɔktɔ .
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