We yu dɔktɔ tɛl yu se yu gɛt dayabitis, yu go fil lɛk se yu nid fɔ chenj bɔku tin bɔt yu it. Pan ɔl we dɛn kin tɛl yu fɔ ‘it gud gud wan ɛn stɔp fɔ it shuga,’ tɛm kin de we yu kin go na stɔ ɔ supamakit ɛn yu nɔ kin ebul fɔ no wetin fɔ pik ɛn wetin fɔ skip. Sɔntɛnde, dɛn kin se ivin frut gɛt bɔku shuga. Wetin na dis ‘it gud gud wan’? Us it dɛn fayn fɔ yu we de ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd? Lɛ wi tɔk bɔt am simpul wan.
Dayabitis, mɔr Tayp 2 Dayabitis, na wae wi bɔdi nɔr kin ebul fɔ yuz kabɔhaydrɛt, ɔr stach ɛn shuga fayn fayn wan. Wi kin kɔl dis insulin rɛsistɛns . So wetin wi nid fɔ du na fɔ kɔntrol di shuga we wi gɛt na wi blɔd. Bɔt nɔrtin nɔr de we dɛn kɔl ‘dayabitik it list’. Na ɔltin bɔt balans. Dat balans de stat wit yu plet.
Dis na aw yu de sheb yu plet
Imajin se yu gɛt 9 inch plet bifo yu. Naw mentally divayd am rayt dɔŋ di midul. Yu want fɔ ful da af de wit vɛjitebul dɛn we nɔ gɛt bɔku stach. Wi de kol dis non-starchy veggies.
Dɔn, sheb di ɔda af pan di plet to tu pat dɛn we ikwal. Wan pat fɔ prɔtin. Di ɔda pat fɔ kabɔhaydrɛt ɔ it dɛn we gɛt stach. Wi nid fat tu, bɔt dɛn nɔ gɛt sɛpret sɛkshɔn fɔ dɛn. Yu kin ad smɔl pan am as garnish. Fɔ ɛgzampul, yu kin put avokado pan kɔk salad, sɔm nɛt pan yogɔt, ɔ smɔl ɔliv ɔyl pan fish salad.
Na dis na aw fɔ ɔndastand mɔ klia wan aw fɔ sheb wan plet.
| Pat pan di plet | Di kayn it dɛn we pɔsin fɔ it (ɛgzampul dɛn) . |
|---|---|
| Af (1/2) pan di plet | Veggies we nɔ gɛt stach: Karɔt, brɔkoli, kɔliflawa, spinach, spinach, bita gɔd, okra, kɔkumba, tomato, kabij, lɛtis. Yu kin it dɛn tin ya as yu want. |
| Wan mɔnt frɔm di plet (1/4) . | Protein: 1.Fish, chukchuk (we nɔ gɛt skin), lentil, chikip, grɛn bins, eg, tofu. |
| Wan mɔnt frɔm di plet (1/4) . | Kabohaydrɛt wit stach ɛn fayv (Kab wit Fayba): Rɛd rays, swit pata, pɔt, kɔn, kwinoa, frut (lɛk ɔrɛnj, apul, pia). Dɛn fɔ it dɛn tin ya smɔl smɔl . If yu pik it dɛn we gɛt bɔku fayv, dat kin ɛp fɔ kɔntrol di shuga we de go insay di blɔd kwik kwik wan. |
Di bɛnifit we yu kin gɛt we yu plan fɔ it bifo tɛm
Naw we yu dɔn no aw yu plet fɔ tan, plan yu it bifo tɛm wit da plet de na yu maynd. Start simpul wan. Bifo yu it di sem tin ɛvride, pik tu brɛf, tu lanch, ɛn tu dina ɛn it dɛn wan bay wan.
Di tin we impɔtant pas ɔl na dat, we yu de plan fɔ it, plan am arawnd prɔtin ɛn vɛjitebul, nɔto kabɔhaydrɛt (rays, bred, roti).
Fɔ tɔk am simpul wan, instead fɔ tink se, "A de it rays tinayt," tink se, "A de it bɔku vɛjitebul wit fish tinayt, ɛn a go ad smɔl rays pan am." Insay wi kɔntri, bɔku tɛm dɛn kin it rays. Bɔt instead fɔ sheb kari pan wan plet we gɛt rays, yu kin sheb sɔm rays pan wan plet we gɛt kari.
If yu fɔ it na do kwik kwik wan, we yu de it sɔntin lɛk kottu ɔ fried rays, aks fɔ bɔku vɛjitebul ɛn mit/fish/eg as yu ebul, ɛn ridyus di rays/roti.
Tink bɔt snek dɛn bak.
If yu angri bitwin di it dɛn we yu de it, instead fɔ it biskit ɛn kek we gɛt shuga, pik tin dɛn lɛk:
- Sɔm nɛt (kash, amɔnd, pinat) .
- Wan yogɔt we nɔ gɛt ɛni shuga we dɛn ad
- Wan apul
- Sɔm pat pan vɛjitebul dɛn lɛk kɔkumba ɛn karɔt
Tek wan list wit yu we yu de go shop.
Afta yu dɔn plan fɔ it, rayt di tin dɛn we yu nid pan wan list. Dɛn kin du dis di we we izi fɔ du. I izi if yu sheb dɛn to kategori lɛk vɛjitebul, frut, mit/fish, dairy prodak, ɛn dray it.
We yu kɛr list, yu kin kɔntrol di we aw yu want fɔ bay tin dɛn we yu nɔ nid, mɔ swit, biskit, ɛn it dɛn we dɛn pak. Na di tin dɛn nɔmɔ we de na yu list nɔmɔ bay.
If yu nɔ kin ebul fɔ gɛt fresh vɛjitebul ɛn frut ɔltɛm, frɔzɛn vɛjitebul ɛn frut na fayn ɔda tin. Bikɔs wans dɛn dɔn pik wan vɛjitebul ɔ frut frɔm di tik, di tin dɛn we i gɛt kin go dɔŋ as tɛm de go. Bɔt frɔzɛn na we dɛn nyutrishɔnal valyu de na in peak. So nid nɔ de fɔ wɔri bɔt di nyutrishɔn valyu.
Aw yu kin pik prɔdak dɛn na supamakit?
Te yu yus to dɛn tin ya, go na supamakit we pipul dɛn nɔ bɔku. Da we de, yu kin pik di tin dɛn we yu go bay wit pis na yu maynd ɛn yu nɔ go gɛt ɛni strɛs. Nɔ go na di stoa we yu angri. If yu du dat, yu go bay tin dɛn we yu nɔ nid.
Bɔku tɛm, fresh vɛjitebul, frut, mit, fish, ɛn tin dɛn we dɛn mek wit milk kin de na di shelf dɛn we de rawnd di stoa. Yu fɔ pe atɛnshɔn pan dɛn tin dɛn de. Di midul shelf dɛn na usay bɔku pan di it dɛn, biskit, ɛn drink dɛn we dɛn pak ɛn we dɛn dɔn prosɛs de. Yu nɔ nid fɔ avɔyd dɛn kpatakpata, bɔt tek tɛm bad bad wan we yu de pik.
Rid di lɛbl fɔ ɛni prɔdak fayn fayn wan.
Dis na smɔl pen, bɔt i rili impɔtant. Fɔs, fɔ rid ɛni lɛbl kin tan lɛk se i nɔ izi fɔ rid. Bɔt afta sɔm tɛm, yu go yus to am.
Nɔto ɔltin wae dɛn rayt "fat-free" fayn fɔ pɔrsin wae gɛt shuga. Bɔku tɛm, dɛn it ya dɔn ridyus di fat ɛn insted dɛn kin ad bɔku shuga fɔ mek dɛn te. Dis kin bi big tin fɔ mek yu nɔ ebul fɔ kɔntrol di shuga we yu gɛt na yu blɔd.
We yu de rid lɛbl, pe atɛnshɔn mɔ to dɛn tu tin ya:
1. Tɔtɔl Kabohaydrɛt: Dis na wetin de ɛp yu fɔ no ɔmɔs yu kin it wan it.
2. Aded Shuga: Dis na di amount of shuga we dɛn kin ad artificially to wan it we dɛn de pripia am, pan ɔl di shuga dɛn we dɛn kin si na frut ɛn milk. Pik sɔntin we gɛt smɔl shuga as yu ebul.
Dɔn bak, luk di list we de sho di tin dɛn we yu go yuz fɔ mek di it. Di mɔ i shɔt ɛn simpul, na di mɔ i go bɛtɛ. If di wɔd shuga de na di biginin fɔ di list, dat min se i gɛt bɔku shuga. Sɔntɛnde, instead ɔf di wɔd shuga dairekt, dɛn kin ad sɔm kayn shuga ɔnda ɔda nem dɛn, lɛk kɔn srɔp, fruktoz, glukɔs, maltɔs. Tek tɛm bɔt dat bak.
Nɔ wɔri, yu go yus to dis smɔl smɔl.
Afta yu dɔn rid sɔm lɛbl dɛn, plan fɔ it fɔ tu wiks, ɛn go na di grosa wit wan list, ɔl dis go bi rili nɔmal to yu. Dayabitis kin chenj di we aw yu de luk fɔ it. Bɔt dat nɔ min se yu fɔ stɔp fɔ ɛnjɔy it.
I tan lɛk se yu de fuel yu bɔdi. Di it we wi de it na di fiul we wi bɔdi nid fɔ de aktif ɛn gɛt wɛlbɔdi. Nɔbɔdi nɔ want fɔ it salad ɛvride, bɔt if i de kip yu blɔd shuga lɛvɛl, dat min se i fayn, nɔto so? Na ɔltin bɔt balans. If yu gɛt kwɛstyɔn, nɔ ɛva shem fɔ go to yu dɔktɔ ɔ pɔsin we sabi bɔt it.
Mɛsej we dɛn kin kɛr go na os
- Plɛn yu it bifo tɛm, mek wan list fɔ di tin dɛn we yu go bay, ɛn go na di stɔ.
- Mek am abit fɔ sheb yu plet (af pan di plet na vɛjitebul, af na prɔtin, af na stach).
- Yu fɔ put fresh ɔ frɔzɛn vɛjitebul, frut, ɛn tin dɛn we nɔ gɛt bɛtɛ blɔd fɔs.
- Rid di tin dɛn we dɛn rayt bɔt di it ɔltɛm, mɔ di ɔl di kabɔhaydrɛt dɛn ɛn di shuga dɛn we dɛn ad .
- Dis nɔto sɔntin we go chenj wan nɛt. Yu fɔ peshɛnt wit yusɛf. Yu kin yus to dis layf smɔl smɔl.
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