Yu dɔn ɛva wɔnda wetin di ‘carbs’ we de insay di it dɛn we wi de it min, ɛn wetin mek dɛn impɔtant so? Sɔntɛm yu dɔktɔ dɔn tɛl yu fɔ kɔntrol yu carbs bikɔs yu gɛt dayabitis. Ɔ sɔntɛm yu de tray fɔ ridyus yu carbs fɔ lɔs yu wet. Ilɛk wetin na di rizin, tide wi go tɔk bɔt wetin na dis kabɔhaydrɛt kɔnt ɛn aw fɔ du am ɛksaktɔli. I nɔ at lɛk aw yu de tink, ɛn if yu ɔndastand am fayn, yu go ebul fɔ du am yusɛf izi wan.
Fɔs, lɛ wi si, wetin na kabɔhaydrɛt?
Fɔ tɔk am simpul wan, di kabɔhaydrɛt na di men tin we de gi wi bɔdi ɛnaji. Dɛn tan lɛk petrol fɔ motoka. We wi it it we gɛt kabɔhaydrɛt, wi dijestiv sistɛm kin chenj dɛn kwik kwik wan to glukɔs, ɔ ‘blɔd shuga’ lɛk aw wi kin kɔl am. Dɔn wi bɔdi kin yuz da glukɔs de fɔ mek di ɛnaji we dɛn nid da tɛm de. Dɛn kin kip di ɔda wan dɛn na di bɔdi fɔ yuz leta.
If yu de tray fɔ lɔs yu wet ɔr de manej wan sik lɛk dayabitis, i rili impɔtant fɔ lɛ yu nɔ it dɛn kayn carbs ya ɛn pik di kayn carbs we gɛt wɛlbɔdi.
Wetin mek fɔ kɔnt carbs impɔtant fɔ pɔsin we gɛt dayabitis?
We pɔsin we gɛt wɛlbɔdi ɛn we nɔ gɛt dayabitis it it we gɛt carbs, in blɔd shuga de go ɔp. Bɔt di sem tɛm, wan ɔmon we dɛn kɔl insulin, we di bɔdi de mek, kin kam insay ɛn kɔntrol di shuga lɛvul fɔ mek i nɔ go ɔp tumɔs. Tink bɔt insulin lɛk trafik polisman, we de dayrɛkt di shuga motoka dɛn we de na di blɔd to di rayt ples dɛn (sɛl dɛn) ɔganayz wan.
Bɔt pɔsin we gɛt dayabitis gɛt prɔblɛm wit dis prɔses.
- Tayp 1 Dayabitis: Dɛn pipul ya nɔ de mek insulin na dɛn bɔdi. So, dɛn nid fɔ injɛkt insulin na do fɔ kɔntrol dɛn blɔd shuga. So, fɔ tek di rayt insulin fɔ di amount of carbs we dɛn de it, i impɔtant fɔ no ɔmɔs gram carbs de insay di it we dɛn de it.
- Tayp 2 Dayabitis: Pan ɔl we dɛn kin mek insulin na dɛn pipul ya in bɔdi, di bɔdi nɔ kin ansa da insulin de fayn fayn wan (insulin resistance). Dɔn bak, di mɔni we dɛn kin mek nɔ go du fɔ am. So, dɛn pipul ya fɔ tek tɛm bak bɔt di kayn carbs we dɛn de it.
Lɛ wi fɛn ɔl di it dɛn we gɛt carbs!
We wi tink bɔt kabɔd, wi kin tink bɔt bred, rays, ɛn nuts. Bɔt fɔ tru, bɔku ɔda it dɛn de we gɛt carbs. If yu de kɔnt carbs, yu nid fɔ tek tɛm wit ɔl dɛn tin ya.
| Kategori fɔ it | Kɔmɔn ɛgzampul dɛn na wi kɔntri |
|---|---|
| Fɔd dɛn we gɛt Stachi | Rays, bred, nuts, potato, swit pata, maniok, bredfruit, ɔts |
| Shuga dɛn we dɛn kin yuz | Wait shuga, swit drink, kek, biskit, tofi, swit it |
| Frut | Klosap ɔl di frut dɛn lɛk banana, mango, papaya, ɔrɛnj, ɛn apul, gɛt carbs. |
| Milk & Yogɔt we dɛn kin yuz | Fresh milk, yogɔt, milk we dɛn dɔn skim |
| Plant dɛn | Bɔku pan di vɛjitebul dɛn nɔ gɛt bɔku kabɔd, bɔt tin dɛn lɛk bit, karɔt, bins, ɛn pɔmpin gɛt sɔm. |
| Ligɛm dɛn | Lentil, chikpis, grɛn bins, pis |
Aw yu kin plan fɔ it we go fayn fɔ yu?
If yu mek plan fɔ ɔmɔs carbs, protein, ɛn fat yu nid fɔ wan de, dat kin ɛp fɔ mek yu nɔ gɛt di shuga na yu blɔd.
di masta sabi pipul dεm se wi fכ gεt bitwin 45% εn 65% pan wi tכtal kalori dεm we wi kin gεt evride frכm di kabohaydret dεm. 4 kalori de insay 1 gram kabohaydrɛt.
Fɔ ɛgzampul, if yu de it 2,000 kalori ɛvride, yu fɔ aim fɔ it bitwin 225 ɛn 325 gram kabɔhaydrɛt. Bɔt if yu de tray fɔ lɔs yu wet , yu kin tink bɔt fɔ ridyus dis amɔnt to lɛk 100-150 gram fɔ wan de.
Fɔ big pɔsin we gɛt dayabitis, wan jenɛral gol na fɔ gɛt 45-60 gram pan carbs pan ɛni men it ɛn 15-20 gram pan wan snek . Bɔt, dis nɔto di sem tin fɔ ɔlman.
Di tin we impɔtant pas ɔl: Dɛn rɛnj ya kin difrɛn difrɛn wan bay yu ej, wet, aw yu de du tin, ɛn ɛni mɛrɛsin we yu de tek. So i sef ɛn i bɛtɛ fɔ tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it bɔt di rayt amɔnt fɔ yu.
Lɛ wi rid di nyutrishɔn lɛbl we de na di it paket!
Naw i izi fɔ kɔnt di carbs we de insay pak it dɛn we yu de bay na di grosa. Jɔs luk di "Nutrition Facts" lɛbl we de na di paket.
1. Luk di "Total Carbohydrate" sekshכn: di nכmba כf gram na di tכtal כmכnt כf kכbכd insay da it de.
2. Luk di "Serving Size": Dis na impɔtant tin. Di nɔmba fɔ di carbs we de na di lɛbl de aplay nɔmɔ to da "Serving Size." Fɔ ɛgzampul, if wan paket biskit rayt "Serving Size: 2 biscuits" ɛn se 15 gram carbs, if yu it 4 biskit, yu go gɛt 30 gram carbs.
3. Tek tɛm wit "Dietary Fiber": Dɛn rayt dis bak ɔnda "Total Carbohydrate." Dis na wan kayn carb we wi bɔdi nɔ kin ebul fɔ dayjɛst. So, i nɔ kin gɛt bɛtɛ impak pan di blɔd shuga lɛvɛl. pan ɔl we sɔm pipul dɛn kin kɔl "Net Carbs" bay we dɛn pul dis fayv frɔm di totɛl carbs, dɔktɔ dɛn kin se yu fɔ yuz di "Total Carbohydrate" valyu .
Di difrɛns bitwin simpul ɛn kɔmpleks kabɔd
Tu kayn carbs de. Pan ɔl we dɛn kin kɔl dɛn tu tin ya insay gram di sem we, di tin dɛn we dɛn kin du to di bɔdi rili difrɛn. So i impɔtant fɔ no di difrɛns.
| Kwaliti | Simpul Kabohaydrɛt dɛn | Komplex Kabohaydrɛt dɛn |
|---|---|---|
| Bildin | Dɛn mek am wit simpul shuga mɔlyul dɛn. | di shuga mכlikul dεm de link togeda insay lכng chen dεm. |
| Di we aw pɔsin de digest | I kin digest kwik kwik wan ɛn i kin gi yu ɛnaji. | I kin tek lɔng tɛm fɔ mek i dayjɛst. |
| Ifekt pan di blɔd shuga | Di shuga we de na di blɔd kin go ɔp wantɛm wantɛm. | Di shuga na di blɔd kin go ɔp smɔl smɔl ɛn ɔltɛm. |
| Nyutrishɔn valyu | Bɔku tɛm we dɛn nɔ gɛt valyu fɔ it, dɛn kin kɔl dɛn "ɛmti kalori." | I gɛt bɔku tin dɛn lɛk fayv, vaytamɛn, ɛn minral. |
| Ɛgzampul dɛn | Shuga, swit drink, wayt bred, kek, biskit, swit. | Brawn rays, malet, ɔts, frut, vɛjitebul, lentil, chikip. |
Fɔ pik kɔmpleks kabɔhaydrɛt na di bɛst fɔ yu wɛlbɔdi.
If yu tek insulin, aw yu go ajɔst di we aw yu de tek di kabɔhaydrɛt?
Dis na impɔtant tin fɔ sɔm pipul dɛm wae de tek insulin fɔ it. Yu fɔ kɔl di insulin we rayt fɔ di nɔmba fɔ di gram dɛn we gɛt carbs na di it we yu de it. Wi kɔl dis di "Insulin-to-Carbohydrate Ratio." dat min se di nכmba fכ gram dεm we dεn kin kכntrol wit 1 yunit insulin.
tipikli, 1 yunit insulin we de wok kwik kwik wan kin kכntro lεk 12-15 gram kכbaidret dεm. Bɔt dis na jɔs wan avrej valyu.
Wɔnin: Dis ratio kin difrɛn bad bad wan frɔm wan pɔsin to ɔda pɔsin. I kin chenj bak wit tin dɛm lɛk di tɛm fɔ di de, di kayn ɛksɛsayz we yu de du, ɛn di strɛs lɛvɛl. So, i impɔtant fɔ wok wit yu dɔktɔ fɔ fɛn wan ratio we spɛshal to yu bɔdi ɛn mek wan plan. Nɔ ɛva chenj yu insulin doz fɔ yusɛf.
Mɛsej we dɛn kin kɛr go na os
- Fɔ kɔnt di carbs na fayn we fɔ ɛp fɔ kɔntrol dayabitis ɛn fɔ lɛf fɔ it bɔku bɔku it.
- Nɔ fɔgɛt se nɔto jɔs carbs de insay bred ɛn rays, bɔt i de insay frut, milk, sɔm vɛjitebul, ɛn nɛt.
- We yu de bay it dɛn we dɛn pak, tek tɛm luk di say dɛn we se "Total Carbohydrate" ɛn "Serving Size" we de na di lɛbl.
- Fɔ pik kɔmpleks kabɔd lɛk ɔl gren, vɛjitebul, ɛn ligɛm instead ɔf simpul kabɔd lɛk shuga ɛn wayt flawa, i bɛtɛ fɔ yu wɛlbɔdi.
- Mek shɔ se yu tɔk to yu dɔktɔ bɔt di amount of carbs we yu nid fɔ wan de ɛn, if yu tek insulin, di aprɔpriet ratio fɔ am fɔ gɛt di bɛst advays.
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