We yu dɔktɔ tɛl yu se yu gɛt Tayp 2 Dayabitis, di big kwɛstyɔn we kin kam na yu maynd na, "O, wetin a de it naw?", nɔto so? Bɔrku tɛm, we dɛn de tɔk bɔt dayabitis, ɔlman kin tɔk tin lɛk, "Nɔ it dɛn wan ya," "Nɔ it ɔyl," "Nɔ it rays." We yu yɛri bɔt dɛn kayn tin ya we dɛn nɔ fɔ it, dat kin mek yu at pwɛl ɛn pwɛl at. Bɔt tide wi de tɔk bɔt wan we fɔ mek yu maynd layt. Bifo yu wɔri bɔt di tin dɛm we dɛn tɛl yu fɔ "nɔ it," lɛ wi bigin tink se, "Wetin na sɔm nyu tin dɛm we gɛt fayn fayn tin dɛm we wi kin ad pan wi it?" Na we we rili kɔrej ɛn we gɛt gud tin fɔ du.
Kabohaydrɛt nɔto di ɛnimi!
"So naw wi get fo stop fo it tins laik rais, bred, and potato komplit, no bi so?" Dis na mistek we bɔku pipul dɛn kin tink. Infakt, kabɔhaydrɛt impɔtant fɔ wi bɔdi. Jɔs lɛk petrol fɔ motoka, wi bɔdi kin gɛt ɛnaji fɔ wok ɔl di de frɔm di kabɔhaydrɛt we wi kin it. di bɔdi kin chenj dɛn kabɔhaydrɛt ya to wan kayn shuga we dɛn kɔl glukɔs ɛn yuz dɛn as ɛnaji.
So wetin mek dɛn kin tɛl pipul dɛn we gɛt dayabitis fɔ tek tɛm wit di kabɔhaydrɛt? Fɔ tɔk am simpul wan, pɔsin we gɛt dayabitis in bɔdi nɔ kin ebul fɔ manej dis ɛnaji sɔs we dɛn kɔl glukɔs fayn fayn wan. Dis kin mek di blɔd shuga, ɔ di blɔd shuga kin go ɔp wantɛm wantɛm. Wi gol fɔ bi fɔ mek dis shuga lɛvɛl nɔ go ɔp wantɛm wantɛm ɛn mek i de na di sem lɛvɛl fɔ lɔng tɛm.
Di tin we impɔtant pas ɔl na ya na di kwaliti fɔ di kabɔhaydrɛt dɛn we wi kin pik. Tink bɔt am, wetin difrɛn bitwin fɔ it wan paket pɔt chips we dɛn mek wit ɔyl ɛn atifishinal switin, ɛn fɔ it swit pata we dɛn kuk fayn fayn wan? Pan ɔl we dɛn ɔl tu na kabɔhaydrɛt, swit pata we dɛn dɔn bɔy na kwaliti kabɔhaydrɛt we ful-ɔp wit fayv ɛn tin dɛn we de mek pɔsin gɛt tin fɔ it. Na dɛn tin dɛn de wi nid fɔ disayd fɔ du.
Aw yu kin mek it we balans ɛn we go mek yu gɛt wɛlbɔdi?
Dis balans it nɔ go jɔs ɛp yu fɔ kɔntrol yu blɔd shuga, bɔt i go ɛp yu bak fɔ de angri fɔ lɔng tɛm ɛn stɔp yu fɔ it pasmak. Mek wi si aw fɔ mek dis it.
Mɛmba se af pan yu plet fɔ ful-ɔp wit vɛjitebul ɛn frut. Fɔ di ɔda af, gi sɔm tɛm fɔ kwaliti kabɔhaydrɛt ɛn di ɔda wan fɔ protin.
Tray fɔ ad dɛn tin ya to yu men it dɛn.
| Kategori fɔ it | Ɛgzampul dɛn bɔt wetin wi kin it na Sri Lanka |
|---|---|
| Vegjetabul dɛn we nɔ gɛt stach (Af pan di plet) | Bita gɔd, okra, yam, spinach, ɛgplant, kabij, brɔkoli, kɔkumba, tomato, damson, moringa. Dɔn bak, ɔl kayn grɛn (mukunuvenna, kankun, gotukola) as salad. |
| Protin we nɔ gɛt wan sik (Wan mɔnt frɔm di plet) | Fish (we dɛn nɔ fri am wit ɔyl), chukchuk (dɛn pul in skin), eg wayt, lentil, chikip, pis, grɛn bins, soya. |
| Di ay kwaliti carbs (Wan mɔnt frɔm di plet) | Brawn rays wit bran (insted ɔf wayt rays), malet, bali, swit pata, maniok (in mɔdareshɔn), rays bran, ɔts. |
| Fat we gɛt wɛlbɔdi (As nid de) | Avokado, pinat, kash, pɔmpin sid, ɔliv ɔyl (fɔ salad), sɛsam sid. |
Wetin fɔ it we yu angri smɔl? (Snek Aydia dɛn)
If yu angri smɔl bitwin yu it, instead fɔ it swit ɔ biskit, tray sɔntin lɛk dis:
- Wan apul wit sɔm pinat bɔta we nɔ gɛt shuga.
- Hummus ɔ paste we dɛn mek wit stim grɛn bins wit sɔm karɔt ɛn kɔkumba pis.
- Wan kɔp chikip we dɛn dɔn bɔy.
- Wan yogɔt (we nɔ gɛt bɔku shuga).
- Sɔm kash ɛn pinat dɛn.
Dis we ya, if yu ad smɔl prɔtin ɔ wɛlbɔdi fat to wan kabɔhaydrɛt, yu go ebul fɔ kɔntrol di shuga we de go ɔp wantɛm wantɛm.
Fɔ di wan dɛn we want fɔ fala sɔm lɔ dɛn
Sɔm pipul de we de tink se, "A nɔ go ebul fɔ pik lɛk dat, gi mi sɔm klia lɔ, plan." Natin nɔ bad wit dat. If yu na wan pan dɛn pipul ya, yu kin fala di we aw yu de it we risach dɔn pruv se i fayn fɔ pipul dɛn we gɛt dayabitis in wɛlbɔdi.
- Mɛditarenian it: Dis na di tradishɔnal it we pipul dɛn we de na kɔntri dɛn we de rawnd di Mɛditarenian Si kin it. NayaIt bɔku fish, fresh vɛjitebul ɛn frut, fayn fayn fat lɛk ɔliv ɔyl, ɛn nɛt. Limit rɛd mit ɛn it dɛn we gɛt shuga.
- DASH Diet: Pan ɔl we dɛn introduks am fɔ kɔntrol ay blɔd prɛshɔn, dis it kin rili bɛnifit bak fɔ dayabitis. I de put it dɛn bak we nɔ gɛt bɔku sɔl, shuga, ɛn sɛtyuret fat fɔs.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ it spɛshal it lɛk dis ɛn mek shɔ se i fayn fɔ yu wɛlbɔdi ɛn di mɛrɛsin dɛn we yu de tek.
Fɔ dɔn, dayabitis na chans fɔ tink bɔt aw yu de it di nyu we aw yu de tink bɔt am. Nɔ mek i wet yu. If yu chenj smɔl smɔl, yu kin gɛt wɛlbɔdi ɛn stil de ɛnjɔy yu it.
Mɛsej we dɛn kin kɛr go na os
- Fɔ no se yu gɛt dayabitis nɔ min se yu it wɔl dɔn dɔn. Bifo yu tink bɔt tin dɛm wae yu "nɔr kin it," tink fayn bɔt di wɛl bɔdi tin dɛm wae yu "nɔ kin it."
- Kabohaydrɛt impɔtant fɔ di bɔdi. Wetin impɔtant na di kwaliti. Bifo yu it wayt bred ɛn wayt rays, pik fayv kabɔhaydrɛt lɛk brawn rays wit bran, yam, ɛn swit pata.
- Balans yu plet: Fil af pan yu plet wit vɛjitebul ɛn grɛn, af wit prɔtin (fish, lentil), ɛn di ɔda wan wit kwaliti kabɔhaydrɛt.
- Nɔ fred fɔ grap wan wɛlbɔdi snek fɔ smɔl angri. I bɛtɛ fɔ miks wan kabɔhaydrɛt wit smɔl prɔtin ɔ wɛlbɔdi fat.
- Bifo yu fala wan patikyula it (e.g., di Mɛditarenian it), tɔk to yu dɔktɔ ɔltɛm bɔt am ɛn ɛni chenj we yu nid fɔ mek to yu it.
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