If yu gɛt
dayabitis , sɔntɛm yu no aw i impɔtant fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Sɔm dez i kin fil lɛk se i nɔ izi fɔ yu. Bɔt if yu chenj smɔl smɔl, yu kin gɛt big big tin dɛn. We yu kɔntrol yu blɔd shuga, yu kin avɔyd siriɔs tin dɛn lɛk we yu nɔ de si fayn ɛn sik na yu kidni. Nɔto dat nɔmɔ, yu kin ridyus di prɔblɛm dɛn we kin mek pɔsin gɛt at atak ɛn
strok . Yu go bigin fɔ fil fayn bak ɛn gɛt mɔ trɛnk. Mɛrɛsin dɛn kin ɛp fɔ mek yu blɔd shuga balans. Bɔt di it we yu de it ɛn aw yu de du tin kin rili afɛkt dis
bak . Lɛ wi si aw dɛn tin ya kin ɛp yu fɔ kɔntrol yu blɔd shuga fayn fayn wan.
Aw fɔ kɔntrol di blɔd shuga tru it ɛn drink?
Fɔ it rili impɔtant fɔ pɔsin we gɛt dayabitis. Lɛ wi si aw fɔ du am di rayt we.
Gɛt di abit fɔ it ɔltɛm.
Tink bɔt am, if yu it bɔku tin wan tɛm, yu blɔd shuga kin go ɔp wantɛm wantɛm. Semweso, if yu nɔ it bɛtɛ, mɔ if yu it tumɔs smɔl kabɔhaydrɛt (kabɔd), yu blɔd shuga kin go dɔŋ wantɛm wantɛm. Dis kin mɔs afɛkt pipul dɛm wae de tek sɔm kayn mɛrɛsin wae fɔ gɛt shuga.
So, i fayn fɔ mek yu gɛt yu abit fɔ it di men tin dɛn we yu de it di sem tɛm ɛvride. Tɔk to yu dɔktɔ bɔt dis ɛn kam wit wan it plan we go fayn fɔ yu. Dɔn, stik to am.
Yu fɔ no di Glycemic Index (GI) fɔ di it dɛn.
Fɔ tɔk am simpul wan,
di Glycemic Index (GI) na fɔ no aw kwik wi blɔd shuga de go ɔp afta wi it sɔntin. Fɔd dɛn we gɛt ay GI valyu kin mek di blɔd shuga lɛvɛl go ɔp kwik kwik wan. Lɛ wi tek tɛm luk wetin na dɛn tin ya.
| High-GI Foods - Ridyus as mɔ as yu ebul | Low-GI Foods - It Mɔ pan Dɛn |
|---|
| Wait bred, wayt rays | Rɛd rays wit bran, sɔg, ɔts |
| Fɔd dɛn we dɛn dɔn prosɛs - biskit, kek | Grens lɛk lentil, chikip, ɛn grɛn bins |
| Potato, swit pata (we dɛn tek am pasmak) . | Bɔku frut dɛn (banana, mango insay mɔdareshɔn) . |
| Drink dɛn we gɛt shuga, swit drink dɛn | Vegjetabul dɛn we nɔ gɛt bɔku stach (spinach, karɔt, bins, lɛtis, tomato) . |
If yu it it we gɛt bɔku GI, pe am wit it we nɔ gɛt bɔku GI (e.g., vegjetabul salad). Dis kin ɛp fɔ kɔntrol di shuga we de na di blɔd we de go ɔp wantɛm wantɛm.
It it dɛn we gɛt bɔku fayv.
Fayba, ɔ as wi de kɔl am, wi bɔdi nɔ de digest am, so i nɔ de afɛkt di blɔd shuga lɛvɛl dairekt wan. If yu kin ad lɛk
25-30 gram fayv to yu it fɔ wan de, i go ɛp fɔ kɔntrol di blɔd shuga. Ɔts, ligɛm, vɛjitebul, ɛn frut dɛn gɛt bɔku tin dɛn. Bɔt nɔ bigin fɔ it bɔku tin wan tɛm. Yuz to am smɔl smɔl. Dɔn bak, nɔ fɔgɛt
fɔ drink bɔku wata , ɔdasay, yu kin gɛt kɔnstipɛshɔn.
Kip wan bɔtul wata nia de.
We yu nɔ gɛt wata na yu blɔd na in bak kin mek yu blɔd shuga nɔ balans. Di bɛst tin fɔ drink we yu tɔsti na wata. Gɛt di abit fɔ drink wata instead fɔ drink swit drink ɛn frut drink. If yu nɔ lɛk di teys we wata gɛt, yu kin drink ti we nɔ swit.
Mekɔp di pat dɛn fɔ it (Portion Control) .
I rili impɔtant fɔ mɛmba di kayn it we yu de it. Yuz kɔp dɛn fɔ mɛzhɔ na os. Simpul we dɛn de fɔ si di kayn it we wi de it.
- Wan pis mit/fish: Na di sayz fɔ yu pal. (Big saiz)
- Wan kɔp rays/salad/kari: Na di sayz we yu klench fist gɛt. (Na wan rili smɔl mɔni)
We yu dɔn yus fɔ kɔntrol di it we yu de it dis we, i kin izi fɔ kɔntrol yu blɔd shuga.
Ɛksesaiz na fayn mɛrɛsin fɔ kɔntrol di blɔd shuga!
We yu de du ɛksɛsayz, yu bɔdi kin fil mɔ fɔ insulin. Dis min se di ebul we yu bɔdi ebul fɔ yuz di shuga we de na yu blɔd de bɔku. Dis na big ɛp fɔ mek yu blɔd shuga stebul.
Mek ɛksesaiz bi pat pan di tin dɛn we yu kin du ɛvride.
Afta yu dɔn gɛt yu dɔktɔ in aprɔval, bigin fɔ du aerobic ɛksɛsayz, lɛk fɔ waka, dans, swim, ɔ bayk
, fɔ 30 minit insay di de, 5 dez insay di wik.If yu kin du am, i fayn. Bot ivin if yu stat wit 5-10 minit, dat na big tin. Di ɛksesaiz we yu de du fɔ bi smɔl smɔl. Dat min se yu kin tɔk we yu de du ɛksasaiz, bɔt yu fɔ fil tu taya fɔ siŋ.
Inklud ɛksesaiz dɛn we de mek yu mɔsul dɛn strɔng.
If yu ebul, du
resistans trenin , we min se yu fɔ es wet ɛn yuz ɛlastik band, at le tu dez insay di wik. Dɛn tin ya go mek yu mɔsul dɛn strɔng. Dis rili impɔtant bikɔs bɔku pan di glukɔs we de na wi blɔd de na wi mɔsul dɛn. Ɛksesaiz dɛm we yu kin du na os lɛk pushup ɛn skwat dɛnsɛf rili fayn.
Smɔl waka afta yu dɔn it dina.
Wan pan di bɛst we fɔ mek di blɔd shuga nɔ go ɔp wantɛm wantɛm afta yu dɔn it na fɔ
waka fɔ shɔt tɛm fɔ 10-15 minit . Bifo yu sidɔm bifo di TV afta yu dɔn it, waka smɔl rawnd di os. Dis go mek di blɔd go na di mɔsul dɛn instead fɔ go na di bɛlɛ. Dis go ɛp di shuga absɔpshɔn prɔses mɔ efyushɔn.
Lisin to yu bɔdi.
Ɛksesaiz kin gɛt impak pan yu blɔd shuga fɔ te 24-48 awa afta yu dɔn du ɛksɛsayz. So, i fayn fɔ chɛk yu blɔd shuga lɛvɛl afta yu dɔn wokɔt. Dis go ɛp yu fɔ disayd us kayn ɛksesaiz ɛn di tɛm fɔ yu fɔ du di de.
I rili impɔtant: If yu na pɔsin we de yuz insulin , mek shɔ se yu kɛr glukɔs tablɛt ɔ sɔntin fɔ it (e.g. tofi) wit yu we yu de du ɛksɛsayz, bikɔs ɛksesaiz kin mek yu blɔd shuga go dɔŋ we yu nɔ bin de ɛkspɛkt.
We yu de du am, sɛlibret di smɔl smɔl win dɛn we yu mek. I nɔ izi fɔ chenj di we aw yu de liv yu layf, so na fɔ proud fɔ di tray we yu de tray. As tɛm de go, yu go si di bɛnifit dɛn we dɛn gud abit ya gɛt fɔ yu ɔl yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Mek am yu abit fɔ it yu men it dɛn di sem tɛm ɛvride. Nɔ it bɔku tin we yu de it wan tɛm.
- Insted fɔ it tin dɛn we de mek di blɔd shuga lɛvɛl kwik kwik wan (high-GI) lɛk wayt bred, wayt rays, ɛn shuga, pik it dɛn we gɛt bran (low-GI) lɛk rays, lentil, vɛjitebul, ɛn bins.
- Drink bɔku wata ɔl di de. Nɔ drink tin dɛn we gɛt shuga kpatakpata.
- Fɔ waka fɔ at le 30 minit insay di de, bɔku pan di de dɛn insay di wikDu sɔm ɛksɛsayz, lɛk fɔ waka fɔ 10-15 minit afta yu dɔn it kin rili bɛnifit.
- Bifo yu bigin ɛni nyu it ɔ ɛksesaiz program, mek shɔ se yu tɔk to yu dɔktɔ.
Dayabitis, blɔd shuga, blɔd glukɔs, shuga kɔntrol, glycemic index, it fɔ dayabitis, ɛksɛsayz fɔ dayabitis
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