Yu dɔktɔ dɔn ɛva tɛl yu se di shuga we yu de it de na di bɔda smɔl, so tek tɛm? Ɔ yu kin fil taya pas aw yu bin de fil ɛn yu dɔn gɛt smɔl wet? di men rizin bihayn dεn tin ya kin bi insulin rεsistεns , כ wan kכndyushכn we dεn kכl Insulin Resistance''. Bɔt nɔ wɔri, dis na sɔntin we yu kin kɔntrol ɔltogɛda if yu ɔndastand am fayn ɛn mek sɔm chenj dɛn na yu it.
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Fɔ tɔk am simpul wan, wetin na insulin rɛsistɛns?
Tink bɔt di sɛl dɛn we de na wi bɔdi lɛk smɔl os dɛn. Dɛn os dɛn ya nid trɛnk fɔ wok. Dis ɛnaji de kɔmɔt frɔm di shuga ɔ glukɔs we wi de it, mɔ frɔm di kabɔhaydrɛt . Bɔt dis glukɔs nɔ kin ebul fɔ go dairekt insay di os dɛn we dɛn kɔl sɛl. I nid ki fɔ opin di domɔt. Dat ki na di ɔmon we dɛn kɔl insulin . Na wi pankrias de mek dis.
So, we di ki we dεn kכl insulin kam εn fit insay di sεl in domɔt (rεsεpכta), di domɔt de opin εn glukכs de kam insay εn i de kכnvכlt to enεji.
Bɔt insay di kes fɔ Insulin Resistance, na dis kin apin. Di ki dɛn na di domɔt dɛn na dɛn os dɛn we dɛn kɔl sɛl kin rɔsti. Dat min se ivin if di ki we dɛn kɔl insulin kam, i nɔ go ebul fɔ opin di domɔt fayn fayn wan. So, glukɔs nɔ kin ebul fɔ go insay di sɛl dɛn, ɛn i kin bigin fɔ gɛda na di blɔd. Dis na di rizin we mek di blɔd shuga lɛvɛl de kɔntinyu fɔ bɔku. Dis na wetin wi kin kɔl Prediabetes ɛn Type 2 Diabetes .
Dis min se pan ɔl we yu bɔdi de mek insulin, i nɔ ebul fɔ yuz am fayn. Bɔt di gud nyus na dat if wi pripia wi it fayn fayn wan, wi kin pul dis ‘rɔst’ ɛn mek wi sɛl dɛn ansa fayn fayn wan to insulin bak.
So wetin na di bɛst tin dɛn we wi fɔ ad to wi plet dɛn?
Dis nɔ nid ɛni spɛshal tin fɔ mek dɛn yuz am. Dis na tin dɛn we wi gɛt na wi kichin ɛn i izi fɔ fɛn. Lɛ wi si wetin na dɛn tin ya.
| Di kayn it we dɛn kin it | Wetin gud? / Impɔtant pɔynt dɛn |
|---|---|
| Plant dɛn | Frɔm tide, ful-ɔp af pan yu plet wit vɛjitebul. Ɛspɛshali dak grɛn lif vɛjitebul dɛn (spinach, kelɛ, kɔla grɛn), brɔkoli, kabij, bins, ɛn bita mɛlɔn kin fayn. Dɛn tin ya nɔ gɛt bɔku kalori ɛn kabɔhaydrɛt, bɔt dɛn ful-ɔp wit tin dɛn we de mek dɛn bɔdi fayn ɛn fayv. Bɔt yu fɔ it vɛjitebul dɛn we gɛt stach lɛk pɔt, swit pata, maniok, ɛn kɔn we yu nɔ de it. |
| Frut dɛn we dɛn kin mek | We yu fil fɔ it shuga, it frut insted. Bɔt bikɔs frut gɛt natura l shuga bak, yu fɔ put am fɔ wan ɔ tu shuga ɛvride. Fɔ tru, yu fɔ de fa frɔm frut dɛn we dɛn kin put insay tin ɔ we gɛt shuga. Fresh frut na di bɛst tin. |
| Fɔd dɛn we gɛt bɔku Fayba | Fayba tan lɛk wi padi. I de kɔntrol di rit we dɛn de ad shuga to di blɔd. Yu kin gɛt bɔku fayv frɔm tin dɛn lɛk ɔl grens lɛk ɔts, brawn rays, bɔku wit, ɛn bali, ligɛm lɛk lentil, chikip, pis, ɛn mung bins, brɔkoli, ɛn amɔnd. |
| Protein we nɔ gɛt bɛtɛ trɛnk | Protɛin impɔtant fɔ wi bɔdi. Bɔt bifo yu it mit dɛn we gɛt fat (bif, bɔd, got), pik tin dɛn we dɛn mek wit plant lɛk chukchuk we nɔ gɛt skin, fish lɛk salmɔn, makrɛl, ɛn ɛring, eg wayt, chiz we nɔ gɛt bɔku fat, chikip, lentil, ɛn soya. |
| Fat dɛn we gɛt wɛlbɔdi | Bifo yu yuz sɛtyuret fat we nɔ fayn, yuz ɔyl dɛn we gɛt wɛlbɔdi lɛk ɔliv ɔyl, sɛsam ɔyl, sanflawa ɔyl, avokado, amɔnd, ɛn kash. Dɛn tin ya kin ɛp fɔ ridyus di we aw insulin nɔ de wok. |
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I impɔtant fɔ it di gud tin dɛn, bɔt i impɔtant bak fɔ de fa frɔm di bad tin dɛn. Na yu ‘ɛnimi dɛn’ ya.
| Wetin fɔ ridyus | Ɛgzampul dɛn ɛn rizin |
|---|---|
| Fɔd dɛn we dɛn dɔn prosɛs | Ɔltin we kin kam insay paket, tin, ɛn bɔks. Biskit, kek, sosish, nuts, ɛn tin dɛn lɛk dat. Dɛn tin ya ful-ɔp wit shuga, sɔl, ɛn bad ɔyl we dɛn ayd. |
| Drink dɛn we gɛt shuga | Drink dɛn we dɛn kin put insay bɔtul, drink dɛn we gɛt swit we dɛn kin sɛl as frut drink, ɛn ays ti na jɔs ɛmti kalori. Dɛn kin mek di blɔd shuga go ɔp dairekt wan. |
| Rifayn Kabɔhaydrɛt dɛn | Wait bred, wayt rays, it dɛn we dɛn mek wit bred flawa (kek, biskit, paste), ɛn brɛkfas siriɔs we nɔ gɛt bɔku fayv. Dɛn kin digest dɛn tin ya kwik kwik wan ɛn ad shuga to di blɔd. |
| Fat dɛn we nɔ gɛt wɛlbɔdi | Dip frɛsh it dɛn, majarin, ɛn it dɛn we gɛt bɔku animal fat. Dɛn tin ya kin mek di insulin rɛsistɛns wɔs. |
| Rum | If yu drink pasmak, mɔ fɔ lɔng tɛm, dat kin mek yu gɛt mɔ insulin ɛn yu gɛt dayabitis. |
Aw wi go ebul fɔ ajɔst dis it to wi layf?
We yu si dis list, yu go tink se, "O, wi nɔ go ebul fɔ du ɔl dis wan tɛm." Na tru dat. Dis nɔto ɔvnayt rivɔlɔshɔn. Na sɔntin we go mek pipul dɛn sabi am smɔl smɔl.
Dis nɔto krash it, na layf stayl!
Dis nɔto krash it fɔ lɔs yu wet insay tu wik. Dis na gud abit fɔ bil insay yu layf. So stat naw. Sɔntɛm yu kin ridyus di nɔmba fɔ di kɔp dɛn we yu kin drink wan de we gɛt shuga. Ɔ, yu kin lɛf fɔ drink we gɛt shuga wan de insay di wik. Start wit smɔl chenj dɛn.
Nɔ mis fɔ it!
Sɔm pipul dɛn kin tink se if yu nɔ it it, dat go ɛp yu fɔ lɛf fɔ it bɔku bɔku it ɛn nɔ gɛt bɔku kalori. Dat na big mistek. If yu du dat, i go mek yu blɔd shuga ɛn insulin lɛvɛl go ɔp ɛn dɔŋ. Dis go mek di insulin rɛsistɛns go ɔp mɔ. So, i bɛtɛ fɔ it tri men it dɛn ɛn tu snek dɛn we gɛt wɛlbɔdi bitwin dɛn .
Kwantiti impɔtant jɔs lɛk kwaliti.
Pan ɔl we i impɔtant fɔ tink bɔt di ɔl di kalori dɛn we yu de it, i impɔtant bak fɔ tink bɔt usay dɛn kalori dɛn de de kɔmɔt. Fɔ ɛgzampul, wan bol wayt rays ɛn wan bol brawn rays kin gɛt lɛk di sem nɔmba fɔ di kalori dɛn. Bɔt brawn rays gɛt mɔ fayv ɛn tin dɛn we de mek i gɛt bɛtɛ tin fɔ it, we min se i de mek di blɔd shuga go ɔp sloslo. So pik di kwaliti opshɔn .
If yu gɛt prɔblɛm fɔ no dis it ɛn yu nid ɛp fɔ adap am to wetin yu lɛk, tɔk to yu dɔktɔ . I kin ɛp yu fɔ mek wan it plan we go fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Insulin resistance na wan tin we kin mek pɔsin gɛt dayabitis. Fɔ no ɛn kɔntrol am kwik na di big invɛstmɛnt we yu kin mek fɔ yu wɛlbɔdi tumara bambay.
- Ridyus di it dɛn we dɛn dɔn prosɛs, shuga, drink dɛn we gɛt swit, ɛn ɔyl dɛn we nɔ fayn fɔ yu layf as mɔ as yu ebul.
- Ful yu plet wit kɔlɔful vɛjitebul, frut, fayv grens, slim prɔtin (fish, chukchuk), ɛn nɛt.
- Dis nɔto chenj we pɔsin kin chenj wan nɛt. Nɔ panik, bil gud abit smɔl smɔl. We wan abit dɔn wok fayn, go to di ɔda wan.
- If yu gɛt ɛni kwɛstyɔn ɔ tin we de mɔna yu bɔt dis, fɔ tru, tɔk to yu dɔktɔ . I impɔtant fɔ go to dɔktɔ bifo yu tray ɛnitin we yu si na di intanɛt.
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