We yu dɔktɔ tɛl yu se yu gɛt dayabitis, di fɔs tin we kin kam na yu maynd na, "Okay, naw a go gɛt fɔ tek mɛrɛsin fɔ di res ɔf mi layf." Bɔku pipul dɛn kin tink se na mɛrɛsin nɔmɔ go ebul fɔ kɔntrol dayabitis. Bɔt nɔto dat na di tru. Mɛrɛsin na jɔs wan pat pan di waka. Di we aw yu de liv yu layf ɛvride, lɛk wetin yu de it, ɛksesaiz, ɛn yu maynd wɛlbɔdi, kin afɛkt mɔ. Tide, lɛ wi tɔk bɔt aw fɔ go bifo pan mɛrɛsin ɛn kɔntrol dayabitis fayn fayn wan tru wan wɛlbɔdi layf.
Wetin mek di we aw pɔsin de liv in layf rili impɔtant?
Fɔ tɔk am simpul wan, di mɛrɛsin nɔmɔ nɔ go du fɔ kɔntrol dayabitis. Di it we yu de it, di tin dɛn we yu de du fɔ yu bɔdi, ɛn di strɛs we yu gɛt, ɔl dis kin afɛkt di shuga we yu gɛt na yu blɔd dairekt wan.
Tink bɔt am, insulin na di ɔmon we de ɛp wi bɔdi in sɛl dɛn fɔ yuz shuga (glucose) as ɛnaji. Dayabitis kin apin we dis insulin nɔ de wok fayn. If di shuga na yu blɔd de bɔku fɔ lɔng tɛm, i kin mek yu gɛt siriɔs prɔblɛm dɛn lɛk we yu nɔ de si fayn, yu nerv dɛn we de pwɛl, at sik, kidni sik, ɛn gam sik.
Di gud nyus na dat dɛn kin ebul fɔ avɔyd ɔl dɛn prɔblɛm dɛn ya if pɔsin de liv fayn layf . Sɔm stɔdi dɔn sho se pipul dɛm wae gɛt shuga wae de fala wɛl bɔdi layf kin gɛt af pan di risk fɔ gɛt at sik pas di wan dɛm wae nɔr de du dis.
If yu lɔs yu wet ɛn ɛksesaiz, dat kin ɛp yu bɔdi in sɛl dɛn fɔ du mɔ to insulin. Fɔ sɔm pipul dɛm, dɛn chenj ya na dɛn layf kin so fayn dat dɛn kin kɔntrol dɛn dayabitis (rɛmishɔn) we dɛn nɔ tek mɛrɛsin.
Mɛmba se, dayabitis nɔto di ɛnd fɔ yu layf. Na nyu chans fɔ tek kia ɔf yu bɔdi fayn fayn wan ɛn gɛt wɛlbɔdi.
Wi kin kɔntrol dayabitis tru it?
Nɔr patikyula "majik" it nɔr de fɔ dayabitis. Bɔt if yu it tin dɛn we gɛt bɛtɛ tin fɔ it, dat go ɛp yu fɔ kɔntrol yu wet ɛn mek yu blɔd shuga nɔ chenj. Lɛ wi tek tɛm luk wetin yu go du fɔ du dat.
- Stɔp fɔ drink drink dɛn we gɛt shuga tide: Swit drink ɛn difrɛn spɔt drink dɛn kin gɛt te to 9 ti spɔnj shuga. Dɛn tin ya kin ad kalori dɛn we yu nɔ nid ɛn mek yu gɛt mɔ wet. Bifo dat, drink wata, ti we nɔ swit, belimal, ɔ ranawara.
- Yu fɔ put vɛjitebul dɛn we nɔ gɛt bɔku stach fɔs:Dɛn vɛjitebul ya nɔ gɛt bɔku kabɔhaydrɛt ɛn kalori. Dɛn gɛt bɔku vaytamɛn, minral, ɛn fayv bak. Brɔkoli, kabij, bins, karɔt, tomato, grɛn, ɛn kɔliflawa de insay dis kategori. Di American Diabetes Association se yu fɔ ful-ɔp af pan yu plet wit dɛn vɛjitebul ya.
- Di we aw dɛn de yuz di plet: Dis rili simpul. Divayd yu plet wit yu maynd to 4 pat.
| Pat pan di plet | Di kayn it dɛn we yu fɔ ful-ɔp | Ɛgzampul dɛn |
|---|---|---|
| Af (1/2) pan di plet | Vegjetabul dɛn we nɔ gɛt bɔku stach | Kabij, bins, grɛn, tomato, kɔkumba, pɔmpin, bita gɔd |
| Wan mɔnt frɔm di plet (1/4) . | Protein we nɔ gɛt bɛtɛ trɛnk | Fish, chukchuk we nɔ gɛt skin, eg, lentil, chikip, grɛn bins |
| Wan mɔnt frɔm di plet (1/4) . | Komplex Kabohaydrɛt dɛn | Brawn rays, sɔg, ɔts, swit pata, maniok (fɔ teist) |
- Yu fɔ tink bɔt di sayz dɛn we yu fɔ it: Bɔku tɛm wi kin it bɔku tin ɛn wi nɔ kin ivin no. Yu fɔ no di sayz dɛn we yu fɔ it, lɛk wan kɔp rays, af kɔp nuts we dɛn dɔn kuk, ɔ wan slais bred. We yu dɔn yus fɔ mɛzhɔ ɛn it na os, i kin izi fɔ gɛs di rayt pat saiz we yu de go na do.
- Minimiz rifin shuga ɛn flawa:Tin dɛn lɛk wayt bred, kek, ɛn biskit kin mek di blɔd shuga go ɔp wantɛm wantɛm. Bifo dat, pik ɔltin we gɛt fayv, lɛk brawn rays ɛn ɔtmil. Fayba de mek di bɔdi slo fɔ digest ɛn i de ɛp fɔ kɔntrol di blɔd shuga we de go ɔp. Bɔt yu nɔ nid fɔ lɛf fɔ it dɛzat kpatakpata. If yu du dat, i go mek yu want fɔ du mɔ. I nɔ bad fɔ it smɔl snek ɛvride, bɔt nɔ mek am yu abit.
Ɛksesaiz tan lɛk mɛrɛsin!
Nɔto jɔs ɛksesaiz de bɔn kalori, i de ɛp bak fɔ mek yu blɔd shuga go dɔŋ fɔ 24 awa. Ɛnitɛm we yu mɔsul dɛn de wok, dɛn de yuz shuga we de na yu blɔd fɔ gɛt trɛnk. We yu de du ɛksɛsayz, dat kin mek bak yu sɛl dɛn fil fayn to insulin.
Yu nɔ nid fɔ spɛn bɔku awa na di jim. Start wit smɔl tin, lɛk fɔ grap ɛvri 30 minit ɛn waka rawnd ɔ strɛch. Risach dɔn sho se ivin shɔt shɔt tin dɛn lɛk dis kin rili bɛnifit fɔ kɔntrol di blɔd shuga.
Tray fɔ inkɔrej 10 minit ɛksesaiz ɔl di de. Pik sɔntin we yu lɛk. I kin bi fɔ mek gadin, fɔ dans, fɔ ple wit yu pikin dɛn, ɔ fɔ waka. I fayn bak fɔ pak motoka fa fawe we yu go na di stoa ɛn waka. Di gol fɔ bi fɔ gɛt at le 150 minit fɔ du mɔdaret ɛksɛsayz insay di wik (e.g., 30 minit fɔ wan de, 5 dez insay di wik) .
Aw strɛs ɛn bad abit kin afɛkt pɔsin we gɛt dayabitis?
Fɔ liv wit dayabitis kin mek yu strɛs sɔntɛnde. So i impɔtant fɔ fɛn we fɔ rilaks. We yu strɛs, yu bɔdi kin mek wan ɔmon we dɛn kɔl kɔtisol . Dis ɔmon de gi sayn fɔ di liva fɔ mek di shuga kɔmɔt na di blɔd. We pɔsin strɛs fɔ lɔng tɛm , i kin mek di blɔd shuga go ɔp ɛn di sɛl dɛn nɔ kin ebul fɔ tek insulin.
Tray dɛn tin ya fɔ mek yu nɔ strɛs ɛn lɛf fɔ du bad abit dɛn:
- We dɛn fɔ rilaks: Tray fɔ du dip briz ɛgzampul, yoga, tink gud wan, dans to yu fav myuzik, ɛn ɔda tin dɛn.Sɛt sɔm tɛm insay di de fɔ du tin dɛn we yu lɛk.
- Tɔk to pɔsin: Tɔk bɔt aw yu de fil to yu padi ɔ yu fambul we yu kin abop pan. Pipul wae gɛt shuga kin gɛt pwɛl hat tu to tri tɛm pasmak. So if yu nɔ de fil fayn ɔ yu nɔ gɛt bɛtɛ maynd lɛk aw yu bin de fil, mek shɔ se yu tɔk to yu dɔktɔ bɔt dat.
- Slip inof: If yu nɔ slip fayn, dat kin mek yu strɛs mɔ ɛn mɔ ɛn yu kin chenj yu maynd. I kin mek bak yu nɔ gɛt insulin, i kin mek yu angri mɔ ɛn mɔ, ɛn i kin mek i nɔ izi fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. Gɛt at le 7 awa slip wan nɛt.I nid fɔ du dat. Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride.
- Nɔ smok ɔltogɛda: Nikotin kin mek di sɛl dɛn chenj, ɛn dis kin mek dɛn nɔ ebul fɔ tek insulin. Dis kin mek di shuga na yu blɔd wɔs. Smok kin mek yu gɛt prɔblɛm dɛn lɛk at sik ɛn kidni sik bak.
Mɛdikal tɛst ɛn sɔpɔt impɔtant
Dayabitis kin mek yu gɛt ɔda prɔblɛm dɛn wit yu wɛlbɔdi. Na dat mek i impɔtant fɔ mek yu de chɛk yu ɔltɛm. Nɔ skip fɔ du yu yay ɛgzam ɔltɛm, fɔ go to yu tit, ɛn fɔ chɛk yu blɔd prɛshɔn. Tɔk to yu dɔktɔ bɔt us tɛst yu nid ɛn aw ɔltɛm yu fɔ du am.
Nɔto yu wan de pan dis joyn fɔ kɔntrol yu dayabitis. Gɛt di sɔpɔt fɔ yu dɔktɔ, yu fambul, ɛn yu padi dɛn. If yu mek dɛn no, dat go mek yu gɛt bɔku trɛnk.
Mɛsej we dɛn kin kɛr go na os
- Di mɛrɛsin nɔmɔ nɔ go du fɔ kɔntrol dayabitis. Di we aw yu de liv yu layf we gɛt wɛlbɔdi, gɛt mɔ pawa.
- Fil af pan yu plet wit vɛjitebul ɛn grɛn we nɔ gɛt bɔku stach.
- Ɛnjɔy ɛksesaiz we nɔ gɛt bɛtɛ trɛnk, lɛk fɔ waka, rɔn, ɔ swim, fɔ at le 150 minit insay di wik.
- I impɔtant fɔ ridyus strɛs ɛn slip fɔ rɛst fɔ at le 7 awa ɛvride.
- Fɔ smok kin rili ambɔg pɔsin we gɛt dayabitis. Avɔyd am kpatakpata.
- Go to yu dɔktɔ lɛk aw dɛn dɔn plan am ɛn gɛt di tɛst ɛn advays we yu nid.
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