Fɔ lɛf fɔ it bɔku bɔku it kin bi prɔblɛm we yu de liv wit dayabitis. Bɔt yu no se if yu lɔs smɔl wet, dat kin ɛp fɔ mek yu blɔd shuga kam bak to nɔmal? Yu kin ebul fɔ ridyus yu dayabitis mɛrɛsin, ɔr ivin stɔp fɔ tek am ɔltogɛda as tɛm de go. Bɔt i nɔ izi lɛk aw i tan, nɔto so? No prɔblɛm, wi go ɛp yu fɔ mek dis joyn bi sakses. Na sɔm impɔtant tin dɛn we yu fɔ du ɛn we yu nɔ fɔ fala.
1. Du: Mek yu maynd fɔs.
We yu lɔs yu wet tan lɛk we yu de rɔn maratɔn. Na nɔto sprint. Yu nɔ go jɔs rɔn tranga wan fɔ sɔm tɛm ɛn stɔp. If yu nɔr rɛdi fɔ am na yu maynd, ɛni chenj we yu mek nɔ go kɔntinyu fɔ de fɔ lɔng tɛm.
So, wan pan di bɛst we fɔ gɛt motiveshɔn fɔ kɔntinyu fɔ du dis joyn na fɔ tink bɔt usay yu go de insay 5 ia wit yu abit dɛn we yu gɛt naw, ɛn usay yu rili want fɔ de. Yu want fɔ liv wit di prɔblɛm dɛn we kin kam wit dayabitis? Ɔ yu want fɔ gɛt wɛlbɔdi ɛn gladi at pas aw yu de tide? Di tin dɛn we yu go disayd fɔ du tide go sho yu tumara bambay.
2. Nɔ: Nɔ mek big chenj dɛn wan tɛm.
If yu disayd fɔ mek big chenj wantɛm wantɛm, ɛn se, "A go stɔp ɔltin tumara!", yu nɔ go stik wit am. So stat smɔl.
Imajin se di fɔs tin we yu fɔ du na fɔ ad 15 minit to di ɛksesaiz we yu de du ɛvride. Ɔ yu kin stɔp fɔ it swit afta yu dɔn it ivintɛm it. Start wit jɔs tu nyu tin dɛn insay di wik, dɔn ad mɔ nyu tin dɛn as yu de yus to dɛn. Ɛn bifo yu no, yu go dɔn mek big difrɛns.
3. Du: Kip smɔl jɔnal bɔt yu it ɛn drink.
Rayt ɔl wetin yu de it ɛn drink na smɔl notbuk ɔ na yu fon fɔ at le wan wik. Dis na di bɛst we fɔ fɛn di rɔng say dɛn na di we aw yu de it.
Yu go si se yu kin it snek bɔku tɛm pas aw yu kin tink ɔl di de. Ɔ se bɔku tɛm yu kin fɔgɛt fɔ it brɛf. We yu dɔn notis dɛn tin ya, i kin izi fɔ mek yu fiks dɛn.
4. Nɔ: Nɔ skip it!
Di big mistek na fɔ tink se, "A nid fɔ lɔs mi wet, so i nɔ bad fɔ skip fɔ it." If yu nɔ it lɛk dat, dat kin mek yu du di kɔmɔn tin. I nɔ go te igen yu go fil angri we yu nɔ go ebul fɔ bia, ɛn yu go dɔn it mɔ pas aw yu kin it di nɛks it.
If pɔsin nɔ it it, i rili denja fɔ pɔsin we gɛt dayabitis bikɔs i kin mek in blɔd shuga go dɔŋ wantɛm wantɛm. Wi kin kɔl dis haypoglycemia.Dɛn kɔl am stet fɔ shɔk. E min se yu kin fil kol, yu kin swet, yu kin gɛt blu yay, yu kin gɛt diziz, ɛn ivin nɔr kin no natin. E kin bi rizin bak wae mek yu shuga mεdikeshכn nɔr kin woke fayn.
So nɔ ɛva skip fɔ it brɛf. If yu nɔ it brɛf, i tan lɛk se yu de tray fɔ rɔn motoka we yu nɔ gɛt ɛni fiul. If yu ad sɔntin we gɛt bɔku prɔtin lɛk eg ɔ Grik yogɔt to yu brɛf, yu kin angri te midulnɛt.
5. Du: Dil wit di we aw yu de fil
Bɔku pan wi kin it pasmak we wi at pwɛl, we wi de wɔri, ɔ we wi strɛs. Dis na abit we rili denja. Na bikɔs strɛs kin rili mek yu blɔd shuga go ɔp.
So bifo yu tɔn to it fɔ kɔmfɔt we yu de fil bad, i impɔtant fɔ fɛn ɔda we fɔ dil wit aw yu de fil. If yu tɔk to pɔsin we yu abop pan, rid buk, ɔ lisin to myuzik, dat go ɛp yu. If nid de, yu kin tɔk to yu dɔktɔ bɔt dis ɛn aks fɔ ɛp frɔm pɔsin we sabi du in wok.
6. Nɔ: Kip yu gol sikrit.
I impɔtant fɔ gɛt gud sɔpɔt pan yu joyn. So tɛl yu fambul dɛn, yu padi dɛn, ɛn yu kɔmpin wokman dɛn bɔt di tin dɛn we yu dɔn plan fɔ du. We dɛn ɛnkɔrej wi, dat go mek wi gɛt bɔku trɛnk.
Yu kin aks fɔ ɛp bak fɔ pɔsin we sabi du di wok we yu de go. Tɔk to yu dɔktɔ ɛn aks fɔ advays frɔm pɔsin we sabi bɔt it. Di gayd we dɛn go gayd yu go ɛp yu fɔ go na di rayt rod.
7. Du: Du mɔ pas jɔs it.
Jɔs fɔ tink bɔt wetin yu de it na fayn tin fɔ bigin, bɔt i nɔ go du fɔ yu. Ɛksesaiz na impɔtant tin fɔ dis waka. Apat frɔm di kardio ɛksɛsayz (fɔ waka, rɔn, baysikul), trɛnk trenin bak rili impɔtant.
Tin dɛn lɛk fɔ es wet ɛn fɔ du ɛksɛsayz wit rɛsistɛns band kin ɛp fɔ mek yu mɔsul dɛn strɔng. Dis kin ɛp fɔ kɔntrol wan sik we dɛn kɔl insulin resistance . Fɔ tɔk am simpul wan, insulin rɛsistɛns na we yu bɔdi de mek insulin, bɔt yu sɛl dɛn nɔ ebul fɔ yuz am fayn. Wi mɔsul dɛn na di men ples usay wi bɔdi de yuz ɛn kip shuga. So fɔ kip dɛn strɔng rili impɔtant fɔ kɔntrol di blɔd shuga lɛvɛl.
Dɔn bak, kɔntinyu fɔ du ɔl wetin yu ebul fɔ du ɔl di de. If yu sidɔm na wan ples fɔ lɔng tɛm, dat kin mek yu gɛt bɔku sik dɛn lɛk dayabitis. If i pɔsibul, grap ɛvri awa ɛn ful-ɔp yu wata bɔtul, waka rawnd smɔl, ɛn if yu nid fɔ tɔk to pɔsin, go nia am ɛn tɔk instead fɔ sɛn imel ɔ tɛks.
8. Du: Ad kabohaydrɛt to yu it.
Pan ɔl we pipul dɛn biliv se "dayabitis nɔ fayn fɔ it stach," dat nɔ fayn. Kabohaydrɛt impɔtant fɔ mek wi bren wok fayn. Di tin we impɔtant pas ɔl na fɔ kɔntrol di we aw yu de it ɛn pik di rayt kayn it.
Bɔku tɛm, wan pat pan di kabɔhaydrɛt we gɛt fist saiz kin du fɔ wan it. Dɔn bak, pik tin dɛn we gɛt fayn fayn tin dɛn fɔ it, we nɔ gɛt bɔku tin fɔ it, instead fɔ it tin dɛn we dɛn dɔn rifin lɛk wayt bred ɛn wayt rays.
| Ad dɛn tin ya to yu it (gud tin dɛn we yu kin pik) . | Ridyus dɛn tin ya as yu ebul (di tin dɛn we yu kin pik we nɔ fayn) . |
|---|---|
| Rays bran, sɔg, ɔts | Wait rays, wayt bred, nuts |
| Swit pata, maniok (fɔ teist) . | Fɔd dɛn we dɛn mek wit shuga ɛn flawa (kek, biskit) . |
| Chikpis, pis, grɛn bins, lentil | Sɔft drink dɛn fɔ drink |
| Bred we dɛn mek wit ɔl di gren | Yogɔt we dɛn dɔn swit ɛn frut drink dɛn |
9. No: No giv op evritin bikos of smol mistek.
Wi ɔl gɛt wi tɛm dɛn we wi nɔ ebul fɔ du natin along di rod. Sɔntɛm fɔ wan de, wan wik, ɔ wan mɔnt, yu nɔ ebul fɔ kɔntrol insɛf igen. Dat na nɔmal tin.
Di tin we impɔtant pas ɔl na fɔ lɛ wi nɔ giv ɔp ɛn in at pwɛl. Di wangren tin we difrɛn bitwin di wan dɛn we kin win ɛn di wan dɛn we nɔ kin ebul na fɔ kɔntinyu fɔ du sɔntin. Start bak. Yu kin du dis!
Mɛsej we dɛn kin kɛr go na os
- Fɔ lɔs yu wet na lɔng waka. Yu fɔ rɛdi yu maynd fɔ am.
- Nɔ mek big chenj dɛn wan tɛm. Start smɔl ɛn yus to am smɔl smɔl.
- Nɔ skip fɔ it, mɔ fɔ it brɛf, fɔ ɛni rizin.
- Jɔs lɛk aw pɔsin kin kɔntrol di it we pɔsin de it, ɛksesaiz bak na sɔntin we pɔsin fɔ du.
- Nɔ kɔt di kabɔhaydrɛt dɛn ɔltogɛda. Pik di rayt kayn dɛn ɛn it dɛn smɔl smɔl.
- If yu mek mistek we yu de go, nɔ pwɛl at ɛn tray bak.
- Ɔltɛm tɔk to yu dɔktɔ bɔt ɔl dis ɛn aks fɔ in gayd.
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