Yu don eva geht dokta tel yu se, "Yu geht tu moch shuga, yu nid foh tek kia wit yu it"? Ɔ dɛn dɔn advays yu fɔ tink bɔt am bikɔs yu fat smɔl? wan pan di men rizin dεm fכ dεn kכndyushכn ya na sכmtin we dεn kכl "insulin resistance." Pan ɔl we di nem go tan lɛk se yu de mek yu fred, na sɔntin we yu go ebul fɔ kɔntrol izi wan if yu ɔndastand am fayn ɛn chenj di we aw yu de it smɔl. So lɛ wi tɔk bɔt dis jɔs tide.
Fɔ tɔk am simpul wan, wetin na insulin rɛsistɛns?
Tink bɔt di sɛl dɛn na wi bɔdi lɛk smɔl smɔl os dɛn. Di shuga we wi de it we dɛn kɔl glukɔs, de go insay dɛn sɛl dɛn ya fɔ gi wi ɛnaji. Bɔt dis glukɔs nid spɛshal ki fɔ opin di domɔt fɔ go insay di sɛl dɛn. Dat ki na di ɔmon we dɛn kɔl insulin . Na wan ɔgan we dɛn kɔl wi pankrias de mek dis.
So, insulin rεsistεns min se di ki (insulin) nכ de wok fayn. I tan lɛk se dɛn dɔn blok di kihol dɛn na di domɔt dɛn na di sɛl dɛn. So glukɔs nɔ kin ebul fɔ go insay di sɛl dɛn, ɛn i kin bɔku na di blɔd. If di blɔd shuga lɛvɛl kɔntinyu fɔ de ɔp lɛk dis, i kin bi Tayp 2 Dayabitis ɔ Prediabetes.
Mɛmba se di risk fɔ gɛt insulin rɛsistɛns kin bɔku pasmak as di bɔdi wet de go ɔp. So, di bɛst sɔlv fɔ pɔsin we gɛt bɔku bɔku bɔdi na fɔ lɛf fɔ it bɔku bɔku it dɛn di we we go mek i gɛt wɛlbɔdi .
So wetin na di bɛst it dɛn we wi fɔ it?
Okay, so lɛ wi si wetin wi nid fɔ ad pan wi it fɔ kɔntrol dis sityueshɔn. I nɔ at so.
| Di kayn it we dɛn kin it | Wetin yu fɔ it ɛn wetin mek? |
|---|---|
| Plant dɛn | It bɔku grɛn vɛjitebul (spinach, kale, spinach). Dɛn nɔ gɛt bɔku kalori ɛn kabɔhaydrɛt, ɛn dɛn nɔ gɛt bɔku tin fɔ it. It vegjetabul we gɛt stach lɛk pɔt, swit pata, ɛn maniok we yu nɔ de it. |
| Frut dɛn we dɛn kin mek | Fresh frut na big tin. Nɔ it frut dɛn we dɛn kin put insay tin dɛn we dɛn mek wit shuga. We yu want swit, it frut insted. Bɔt mɛmba se frut na tin dɛn bak we gɛt kabɔhaydrɛt. |
| Fɔd dɛn we gɛt bɔku fayv | Dɛn tin ya kin rili ɛp fɔ kɔntrol di shuga we de na di blɔd. Put tin dɛn lɛk ɔts, bali, chikip, lentil, chikip, ɛn bins insay yu it. |
| Kabohaydrɛt dɛn we gɛt wɛlbɔdi | Pik ɔl grens instead fɔ bred ɛn pasta we dɛn mek wit bred flawa. Fɔ ɛgzampul, if yu it brawn rays wit bran instead ɔf wayt rays, bred we dɛn mek wit atta flawa bɛtɛ. |
| Protein we nɔ gɛt bɛtɛ trɛnk | Limit mit we gɛt fat (bif, bɔd) ɛn it mɔ tin dɛn lɛk chukchuk we nɔ gɛt skin, fish (salmon, tuna, sadin), eg wayt, chikip, ɛn lentil. |
| Fat dɛn we gɛt wɛlbɔdi | Bifo yu yuz animal ɔyl, bɔta, ɛn majarin, yuz vɛjitebul ɔyl lɛk ɔliv ɔyl, sanflawa ɔyl, ɛn sɛsam ɔyl. Tin dɛn lɛk avokado ɛn pinat bak fayn. |
| Di it dɛn we dɛn kin mek wit milk we nɔ gɛt bɔku fat | Milk we nɔ gɛt bɔku fat ɛn klin yogɔt we nɔ gɛt fat na fayn we fɔ gɛt kalsiɔm ɛn prɔtin. |
Us it dɛn wi fɔ kɔntrol ɔ stɔp fɔ it?
Pan ɔl we i impɔtant fɔ it gud it, i impɔtant bak fɔ avɔyd sɔm it dɛn we kin mek yu nɔ gɛt insulin mɔ.
| Tayp fɔ it fɔ stɔp | Ɛgzampul dɛn ɛn rizin |
|---|---|
| Fɔd dɛn we dɛn dɔn prosɛs | Fɔd dɛn we kin kam insay tin, bɔks, ɛn paket. Klosap ɔltɛm, dɛn it ya kin gɛt shuga, sɔl, ɛn fat we nɔ fayn. Sɔm ɛgzampul dɛn na sosish, mitbɔl, ɛn nuts. |
| Drink dɛn we gɛt shuga | Soda, swit drink, ays ti, ɛn drink dɛn we dɛn kɔl vaytamɛn wata. Dɛn tin ya kin mek yu gɛt mɔ wet we yu nɔ nid. |
| Rifayn Kabɔhaydrɛt dɛn | Tin dɛn lɛk wayt bred, kek, biskit, paste, ɛn rol we dɛn mek wit bred flawa. Dɛn tin ya kin ad shuga to di blɔd kwik kwik wan. |
| Fat dɛn we nɔ fayn (Saturated ɛn Trans Fats) . | Nɔ it tin dɛn we dɛn dɔn dip frɛsh (french fries, cutlets), chiz we gɛt bɔku fat, bɔta, ɛn yuz kokonat ɔyl pasmak. |
| Rum | If yu drink pasmak, mɔ fɔ lɔng tɛm, dat kin mek yu gɛt mɔ insulin ɛn yu gɛt dayabitis. |
Aw fɔ mek pɔsin gɛt wɛlbɔdi it?
I kin tan lɛk se dis chenj go tranga fɔ mek wan nɛt. Na tru dat. Bɔt dɛn smɔl smɔl advays ya go ɛp yu.
Nɔto wan tɛm, yus to am smɔl smɔl.
Nɔ tink se yu go stɔp ɔltin frɔm tide. I nɔ go wok. Start wit smɔl chenj dɛn. Sɔntɛm if yu drink 5 kɔp ti we gɛt shuga ɛvride, ridyus am to 3. Gɛt di abit fɔ drink wan bɔtul wata instead fɔ drink wan bɔtul drink we gɛt shuga. Start wit smɔl smɔl tin dɛn lɛk dis ɛn mek am bi abit fɔ ɔltɛm.
Mek i fit yu.
No wan saiz-fit-ɔl it nɔ de. Yu nid fɔ mek yu it fɔ di we aw yu de liv yu layf ɛn di tin dɛn we yu lɛk fɔ it. Di bɛst we fɔ du dis na fɔ tɔk to yu dɔktɔ . I go gi yu patikyula advays bay aw yu gɛt wɛlbɔdi.
Nɔ skip fɔ it.
Nɔ tink se "we yu skip it go ɛp yu fɔ lɛf fɔ it bɔku bɔku it bikɔs yu de it smɔl kalori." If yu du dat, i go mek yu insulin ɛn shuga lɛvɛl go ɔp ɛn fɔdɔm. Dis kin mek di bɛlɛ fat bɔku, we kin ambɔg di insulin rɛsistɛns mɔ.
Tink bɔt di kayn kalori ɛn di kwaliti we yu gɛt
Jɔs lɛk aw i impɔtant fɔ no ɔmɔs kalori yu de it fɔ wan de, na di kayn it we yu kin gɛt dɛn kalori dɛn de frɔm. Yu kin gɛt di sem kalori frɔm wan plet wayt rays we yu kin gɛt frɔm it we gɛt mɔ tin fɔ it we gɛt vɛjitebul, fish, ɛn rɛd rays. So tink ɔltɛm bɔt kwaliti .
Mɛsej we dɛn kin kɛr go na os
- Insulin resistance na wan tin we kin apin bifo yu gɛt dayabitis. Bɔt nɔ wɔri, yu kin ebul fɔ kɔntrol am fayn if yu it di rayt it ɛn chenj yu layf .
- If yu wet pas di nɔmal, fɔ lɛf fɔ it bɔku bɔku it na di impɔtant tin we yu go du.
- Bifo yu it tin dɛn we dɛn dɔn prosɛs, it dɛn we gɛt shuga, ɛn it dɛn we gɛt bɔku fat, ad natura l it dɛn lɛk vɛjitebul, frut, ɔl gren, ɛn mit we nɔ gɛt bɛtɛ bɔdi na yu plet.
- If yu gɛt ɛni kwɛstyɔn bɔt dis it, nɔ fɔ disayd fɔ yu wan, bɔt tɔk to yu dɔktɔ ɛn gɛt di bɛst advays.
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