Na nɔmal tin fɔ fil smɔl frayd ɛn wɔri we yu kam fɔ no se yu gɛt dayabitis. "A nɔ go ebul fɔ it di tin dɛn we a lɛk naw?", "Mi layf go chenj?", "Fɔ tek mɛrɛsin nɔ go du?" Sɔntɛm yu go de wɔnda. Bɔt fɔ tru, if yu wok wit yu dɔktɔ ɛn mek smɔl, bɔt rili impɔtant chenj dɛn na yu ɛvride layf, yu go mɔs ebul fɔ kɔntrol dis sik ɛn gɛt gladi at ɛn gɛt wɛlbɔdi. Lɛ wi si wetin na dɛn 6 impɔtant chenj dɛn de?
1. Lɛ wi tek kia ɔf wi it ɛn drink di rayt we.
Fɔ it na di tin we impɔtant pas ɔl fɔ kɔntrol dayabitis. Na bikɔs wetin yu de it kin afɛkt di shuga we yu gɛt na yu blɔd dairekt wan. No "no-no" list nɔ de fɔ it. Di tin we impɔtant pas ɔl na fɔ it di kayn it nɔmɔ we yu bɔdi nid ɛn tink bɔt di kayn it we yu de it .
Fɔ tɔk am simpul wan, ful-ɔp af pan yu plet wit vɛjitebul, grɛn, ɛn salad. Ful di ɔda wan wit kabɔhaydrɛt lɛk rays, bred, ɛn potato, ɛn di ɔda wan wit prɔtin lɛk fish, mit, eg, ɛn lentil.
- Speshal pe atɛnshɔn to kabɔhaydrɛt: Tin dɛn lɛk rays, bred, nuts, ɔpa, indi ɔpa, pɔt, swit pata, ɛn maniok na dɛn kin tɔn to shuga na wi bɔdi. So tek tɛm wit ɔmɔs yu de it wan tɛm. Fɔ ɛgzampul, if pɔsin it 3 kɔp rays, ridyus am to lɛk 1.5 kɔp ɛn ad mɔ tin dɛn lɛk vɛjitebul, sambol, ɛn pala malum to di plet insted. Tin dɛn lɛk bran rays, kurakkan, ɛn ɔts bɛtɛ pas wayt rays ɛn wayt bred fa fawe.
- Nɔ it bɔku shuga ɛn fat: Nɔ it kek, biskit, swit drink, tɔfi, ɛn chɔklɛt as yu ebul. I impɔtant bak fɔ lɛ yu nɔ it bɔku it dɛn we dɛn dɔn frɛsh, sosish, mitbɔl, ɛn mit we gɛt fat.
- Nɔ skip fɔ it: It ɔltɛm fɔ it brɛf, lanch, ɛn dina. If yu nɔ it it, dat kin mek yu blɔd shuga go dɔŋ bad bad wan, mɔ if yu tek insulin ɔ ɔda mɛrɛsin fɔ dayabitis.
Di tin we impɔtant pas ɔl na fɔ tray fɔ kip di kayn kabɔhaydrɛt we yu de it na di sem lɛvɛl we yu de it ɛvride. Dis go ɛp fɔ kɔntrol di shuga we de go ɔp wantɛm wantɛm na yu blɔd.
2. No de fo wan ples ol de, muv roun likl!
If yu nɔ dɔn aktif yet, naw na di bɛst tɛm fɔ bigin. Yu nɔ nid fɔ spɛn bɔku mɔni ɔ jɔyn jim. Bɔku simpul tin dɛn de we yu kin du.
- Waka kwik kwik wan fɔ at le 30 minit ɛvride.
- Rayd wan baysikul.
- Du sɔm wok na di gadin, swip di yad.
- Dans to yu fav siŋ.
Di gol fɔ bi fɔ du at le 30 minit fɔ du tin dɛn we yu de swet ɛn we yu nɔ de blo smɔl bɔku dez insay di wik.
Na dis kin apin we yu de du ɛksɛsayz: Yu mɔsul dɛn nid ɛnaji. Fɔ mek yu gɛt da ɛnaji de, yu mɔsul dɛn de yuz di shuga we de na yu blɔd. Dis kin ɛp fɔ mek yu nɔ gɛt bɛtɛ shuga na yu blɔd. Nɔto dat nɔmɔ, ɛksesaiz kin mek yu nɔ gɛt at sik, i kin ɛp yu fɔ kɔntrol yu wet, ɛn na fayn we bak fɔ mek yu nɔ strɛs.
3. Gɛt mɛdikal chɛk-ap di rayt tɛm.
Dayabitis na wan sik wae yu fɔ de wach ɔltɛm. So, ivin if yu nɔ gɛt ɛni sayn, go to yu dɔktɔ tu tɛm insay di ia. Dayabitis kin mek yu gɛt mɔ at sik. So bi aware of yu 'numbers'.
| Chek-ap fɔ yu | Wetin dat de tɔk? | Ɔmɔs tɛm? |
|---|---|---|
| HbA1c (A1c) ɛn . | Yu avrej blɔd shuga lɛvɛl fɔ di pas 3 mɔnt. Dis kin gi yu gud aidia bɔt aw dɛn kin kɔntrol yu dayabitis fayn fayn wan. | Ɛvri 3-6 mɔnt (as dɔktɔ tɛl am fɔ du) . |
| Blɔd Prɛshɔn | Di ay blɔd prɛshɔn kin mek pɔsin gɛt at sik ɛn kidni sik. | Ɛnitɛm we yu go si di dɔktɔ |
| Kɔlɔstrel | If yu gɛt bad kɔlɔstrel, dat kin mek yu gɛt at sik ɛn strok. | At least wan tɛm insay di ia |
| Kɔmplit ay ɛgzamin | Dayabitis kin mek di yay in retina pwɛl (Diabetic Retinopathy), ɛn if yu no am kwik, dat kin mek yu nɔ blaynd. | At least wan tɛm insay di ia |
| Fɔ chɛk yu fut | Dayabitis kin mek di nerve dɛn pwɛl ɛn di blɔd we de kam na di fut nɔ kin bɔku, we kin mek yu gɛt ɔlsa na yu fut we nɔ kin wɛl. | Ɛnitɛm we yu go si di dɔktɔ |
4. Fɛn we fɔ mek yu nɔ strɛs.
Yu go sɔprayz, bɔt big kɔnekshɔn de bitwin strɛs ɛn di blɔd shuga lɛvɛl. We yu strɛs, yu bɔdi de pul ɔmon dɛn we de mek yu blɔd shuga go ɔp. Dɔn bak, we wi de wɔri ɛn wɔri, wi kin fɔgɛt fɔ it fayn, tek wi mɛrɛsin dɛn di rayt tɛm, ɛn ɛksesaiz. Dis kin mek yu nɔ ebul fɔ kɔntrol yu dayabitis kpatakpata.
So, mek tɛm fɔ tin dɛn we go mek yu fil fayn ɛn rilaks.
- Du dip briz ɛksesaiz.
- Du yoga ɔ meditashɔn.
- Lisin to wan siŋ we yu lɛk.
- Tɔk to yu tayt padi bɔt wetin de na yu maynd.
- Rid buk, wach fim.
- Plant flawa na di gadin, spɛn tɛm wit animal we yu lɛk.
5. If yu de smok, lɛf fɔ smok tide.
Dis na sɔntin we dɛn fɔ du we nɔ gɛt ɛni kɔndishɔn. Fɔ smok fɔ pɔsin we gɛt dayabitis tan lɛk fɔ ad fiul to di faya. Dayabitis dɔn ɔlrɛdi mek pɔsin gɛt at sik, strok, yay sik, kidni sik, blɔd vesel sik, nerve damej, ɛn fut prɔblɛm. If yu de smok, di chans fɔ gɛt ɔl dɛn sik ya kin go tu ɔ tri tɛm.
Nɔto dat nɔmɔ, fɔ smok kin mek i nɔ izi fɔ du ɛksɛsayz. Wi no se i nɔ izi fɔ lɛf fɔ smok. Bɔt na di big tin we yu go put insay yu layf. Tɔk to yu dɔktɔ bɔt dis. I kin tɛl yu bɔt we dɛn fɔ ɛp yu.
6. Tink tu tɛm bɔt rɔm
If yu gɛt di abit fɔ drink rɔm, if yu nɔ drink pasmak, dat go mek i izi fɔ yu fɔ kɔntrol yu dayabitis.
Alkol na smɔl tin fɔ pɔsin we gɛt dayabitis. Sɔntɛnde, rɔm kin mek di blɔd shuga go ɔp wantɛm wantɛm, ɛn sɔntɛnde i kin mek di blɔd shuga go dɔŋ bad bad wan. If yu drink rɔm, mɔ we yu ɛmti bɛlɛ, dat kin mek yu blɔd shuga go dɔŋ tumɔs (haypoglycemia).
Di jenɛral rɛkɛmɔndeshɔn na fɔ nɔ gɛt pas wan standad drink fɔ wan de fɔ uman dɛn ɛn nɔ fɔ gɛt pas tu standad drink fɔ wan de fɔ man dɛn. If yu de drink rɔm, na fɔ no bɔt dɛn tin ya:
- Chek yu blɔd shuga lɛvɛl bifo yu drink rɔm.
- Nɔ ɛva drink rɔm we yu ɛmti bɛlɛ. It sɔm it dɛn we yu de drink rɔm.
- Drink dɛn lɛk wayn kul ɛn kɔktɛl gɛt bɔku shuga ɛn kabɔhaydrɛt. Tink bɔt dat bak.
- Di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ opin wan bɔt aw fɔ drink rɔm ɛn gɛt advays bɔt wetin na di bɛst we fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Dayabitis nɔto sɔntin we yu fɔ fred, bɔt na sik we yu nid fɔ kɔntrol fayn fayn wan.
- Fɔ it fayn ɛn fɔ du ɛksɛsayz ɛvride na di tu impɔtant tin dɛm fɔ dis joyn.
- Ɔltɛm yu fɔ no di shuga we yu gɛt na yu blɔd, A1c, kɔlɔstrel, ɛn blɔd prɛshɔn. Du wetin yu dɔktɔ tɛl yu fɔ du.
- Stret ɛn smok na di men ɛnimi dɛm fɔ dayabitis. Tray yu bɛst fɔ de fa frɔm dɛn.
- If yu de drink rɔm, tek tɛm wit am bad bad wan. Ɔltɛm tɔk to yu dɔktɔ bɔt dis.
- Nɔto yu wangren de du ɔl dis. Gɛt di sɔpɔt fɔ yu dɔktɔ ɛn yu famili.
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