We dɛn no se pɔsin gɛt dayabitis, dɛn kin tink se fɔ it fayn fayn it na drim. Na nɔmal tin fɔ tink se, "Wetin a go it naw?" Bɔt nɔto so i bi. Fɔ tru, no patikyula kayn it nɔ de we pɔsin we gɛt dayabitis nɔ go ebul fɔ it. Di tin we impɔtant pas ɔl na fɔ mɛmba di sayz we yu de it, balans yu it, ɛn kip di kabɔhaydrɛt we de insay ɛni it lɛk di sem.
Lɛ wi si aw fɔ du dɛn tin ya di rayt we. Fɔ ɛp yu, wi go tɔk bak bɔt sɔm risɛp dɛn we rili izi, we fayn, ɛn we gɛt fayn fayn tin dɛn we yu kin mek fɔ it brɛf, lanch, ɛn dina.
4 tin dɛn fɔ mɛmba we yu de it
Dɛn advays ya go ɛp yu fɔ kɔntrol yu dayabitis ɛn it fayn fayn wan.
1. Chek yu blɔd shuga lɛvɛl ɔltɛm. Dis na di bɛst we fɔ no aw difrɛn it dɛn kin afɛkt di shuga we yu gɛt na yu blɔd. Fɔ ɛgzampul, yu blɔd shuga kin difrɛn wan de we yu de it rays ɛn ɔda de we yu jɔs it vɛjitebul salad. We yu dɔn no dis difrɛns, i go izi fɔ yu fɔ ajɔst di tin dɛn we yu de it.
2. Limit di kabohaydret we yu de it wan tɛm. I kin fayn fɔ mek pɔsin we gɛt dayabitis it lɛk 45-75 gram kabɔhaydrɛt wan tɛm, tri tɛm insay di de. Bɔt dis mɔni kin difrɛn difrɛn wan bay aw yu gɛt wɛlbɔdi. So, tɔk to yu dɔktɔ bɔt di rayt mɔni fɔ yu.
3. Balans di kabɔhaydrɛt, fayv, ɛn prɔtin. Wan izi we fɔ du dis na di "plet we." Tink bɔt yu plet.
- Af (1/2): Ful di plet wit vɛjitebul. (Ɛgzampul: grɛn, kabij, bins, karɔt, kɔkumba)
- Wan kwata pan di plet (1/4): Fil wit wan kabɔhaydrɛt. (Ɛgzampul: brawn rays, chikip, grɛn bins, ɔl gren bred)
- di rεst כf di tεm (1/4): Fil wit gud protin sכs (e.g. fish, kכkכ we nכ gεt skin, mit we sכm sכmtεm, tofu, eg) .
- Apat frɔm dis, yu kin ad smɔl frut, wan glas milk we nɔ gɛt bɔku fat, ɔ yogɔt, i go dipen pan di gol we yu gɛt fɔ gɛt kabɔhaydrɛt.
4. Pik di fat dɛn we gɛt wɛlbɔdi. Fat we dɛn mek wit plant lɛk nɛt, avokado, fish, ɛn ɔliv fayn. Ridyus di sɛtyuret fat we de insay mit, bɔta, chiz, ɛn ɔda tin dɛn we dɛn mek wit milk as yu ebul. Mɛmba se pan ɔl we kokonat na plant, i gɛt sɛtyuret fat bak.
Di tin we impɔtant pas ɔl: If di kabohaydrɛt we de insay wan risɛp we de na dis atikul smɔl pas di wan we yu dɔktɔ dɔn tɛl yu, ad smɔl mɔ kabɔhaydrɛt to da it de. Yu kin du dis bay we yu ad sɔntin lɛk yogɔt we nɔ gɛt fat, wan glas milk, wan frut, wan vɛjitebul, ɔ wan slais pan bred we dɛn mek wit ɔl gren.
Kwik rɛsipɛkt fɔ brɛf
| Mɔnintɛm it | Kabohaydrɛt (gram) . | Protɛin (gram) . | Fayba (gram) . |
|---|---|---|---|
| Egg Wrap we dɛn kin rap | ~30 | ~18 | ~6 |
| Bɛri Yogɔt Bol we gɛt bɔku prɔtin | ~47 | ~22 | ~10 |
| Pinat bɔta ɛn jam mufin (PB&J muffin) . | ~47 | ~10 | ~7 |
Aw fɔ mek Egg Wrap
Skramb 1 eg ɛn 2 eg wayt (ɔ 1/4 kɔp eg sɔbstityuyt) insay wan nɔ-stik skillet. Sprɛd di eg miksɔp pan wan ɔl-grɛn tɔti ɛn put kɔt kɔt tomato, grɛn anɔynt, avokado slais, ɛn smɔl chiz we nɔ gɛt bɔku fat pan am, if yu want. Maykrowev fɔ lɛk 20 sɛkɔn, rol am, ɛn ɛnjɔy.
Aw fɔ mek wan Bɛri Yogɔt Bol we gɛt bɔku prɔtin
Miks 1 kɔp Grik yogɔt we nɔ swit wit 1 ti spɔnj ɔni ɛn wan pinch sinamɔn. Tɔp wit 1/2 kɔp bɛri we yu want (strawberry, bluberi) ɛn 1/2 kɔp siriɔs fayba.
Izi rɛsipɛkt fɔ lanch
| Lɔnch | Kabohaydrɛt (gram) . | Protɛin (gram) . | Fayba (gram) . |
|---|---|---|---|
| Tuna Salad we yu kin yuz | ~35 | ~54 | ~6 |
| Tomato ɛn Chiz Sandwich (Grilled Chiz Sandwich) . | ~60 | ~27.27 | ~8 |
| Bin & Chiz Burrito in 3 Minutes | ~50 | ~24 | ~10 |
Aw fɔ mek tuna salad
Tos 1 kan fɔ dreyn tuna wit 3 tebul spɔnj layt Italian vinaigrette salad dresin. Ad 1/2 kɔp kɔt kɔt tomato ɛn sɔm nɛt ɔ kɔt ɔliv. Serv ova 2 kɔp spinach we dɛn was fayn ɛn sav wit ɔl-grɛn krak.
Aw fɔ mek wan bin ɛn chiz burrito insay 3 minit
Maykrowev wan ɔl-grɛn tɔti fɔ 30 sɛkɔn fɔ mek i sof. Top wit 1/3 kɔp shredded low-fat chiz, 1/2 kɔp rifried bins, 1 tebul spɔnj fat-fri sɔkrim, 1 tebul spɔnj salsa, ɛn sɔm kɔt kɔt grɛn anɔynt ɔ tomato. Rol op ɛn sav ɔt.
Delicious resipi fɔ dina
| Ivintɛm it | Kabohaydrɛt (gram) . | Protɛin (gram) . | Fayba (gram) . |
|---|---|---|---|
| Salsa Chili - Vegetarian ɔ Turkey | ~43 | ~22 | ~12 |
| Teriyaki Salmon we de na di wɔl | ~42 | ~29 | ~5 |
| Spaghetti we gɛt mɔs | ~60 | ~18 | ~9 |
Aw fɔ mek salmon wit teriyaki sos
Spread lɛk 2 ti spɔnj teriyaki sos pan di salmon pis dɛn ɛn gril am na di ɔvin. Afta lɛk 4 minit, tɔn di fish pis dɛn, ad ɔda tebul spɔnj teriyaki sos, ɛn gril te di fish kuk tru. Serv wit 3/4 kɔp brawn rays we yu dɔn kuk ɛn wan vɛjitebul lɛk brɔkoli we dɛn dɔn stim. Yu kin tek di salmon in ples fɔ ɔda kayn fish ɔ ivin chukchuk we nɔ gɛt skin.
Aw fɔ mek spaghetti wit mushroom
Kuk di ol gren spaghetti akɔdin to di dayrɛkshɔn dɛn we de na di paket. Na da tɛm de, insay ɔda pɔt, sote 1 kɔp kɔt kɔt mɔs insay 1 1/2 ti spɔnj ɔliv ɔyl. Ad 3/4 kɔp marinara sos ɛn kuk pan smɔl faya fɔ lɛk 10 minit. Serv di mushroom sos ova 3/4 kɔp kuk spaghetti. Serv wit salad we gɛt spinach, pis, kɔkumba, ɛn karɔt.
Dɛn risɛp dɛn ya na jɔs wan gayd. Yu kin mek dɛn akɔdin to wetin yu lɛk, wetin yu lɛk, ɛn wetin dɔktɔ tɛl yu fɔ du .Chenj am op. Nɔ fred fɔ tray nyu tin dɛn!
Mɛsej we dɛn kin kɛr go na os
- We yu gɛt dayabitis, dat nɔ min se yu fɔ lɛf fɔ it fayn fayn it dɛn. Wetin impɔtant na di amount ɛn balans fɔ wetin yu de it.
- I izi fɔ balans yu it yuz di "Plate Method." Divayd af pan yu plet to vɛjitebul, af to prɔtin, ɛn af to kabɔhaydrɛt.
- Mek shɔ se ɛni it gɛt kabɔhaydrɛt, prɔtin, ɛn fayv. Dis go ɛp fɔ kɔntrol di blɔd shuga we de go ɔp.
- Dis atikul de gi jɔnaral advays nɔmɔ. Ɔltɛm, go to yu dɔktɔ ɔ fama fɔ di bɛst it plan ɛn di kabɔhaydrɛt we yu fɔ it fɔ yu wɛlbɔdi kɔndishɔn.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt