Aw fɔ mek di it plan we fit fɔ gɛt dayabitis? (Dayabetes Meal Plan) .

We yu dɔktɔ tɛl yu se yu gɛt dayabitis, di big kwɛstyɔn we kin kam na yu maynd na, ‘Wetin a de it naw?’ Bɔku pipul dɛn kin tink se fɔ kɔntrol dayabitis nɔ kin izi ɛn i kin mek dɛn taya. Bɔt nɔto so i bi. Fɔ mek fayn fayn it we go ɛp yu fɔ kɔntrol yu dayabitis nɔto tin we at lɛk aw yu go tink. Lɛ wi si aw fɔ mek wan simpul, te, ɛn wɛlbɔdi plan fɔ it.

Wetin na di it we rili fayn fɔ it we nɔ gɛt dayabitis?

Fɔ tɔk am simpul wan, dis na plan fɔ it we de ɛp yu fɔ kɔntrol di shuga we yu gɛt na yu blɔd, fɔ mek yu gɛt wɛlbɔdi, ɛn fɔ mek yu nɔ gɛt at sik. I nɔ nid fɔ mek ɛni big chenj. Di men tin dɛn we wi fɔ tink bɔt na ya na tri tin dɛn we wi dɔn ɔlrɛdi no:

1. Fɔd dɛn we gɛt wɛlbɔdi: Wetin wi de it.

2. Wɛlbɔdi Amɔnt: Aw bɔku wi de it.

3. Tɛm we gɛt wɛlbɔdi: If wi it di rayt tɛm.

We yu yus fɔ it dis kayn we, yu nɔ kin jɔs ebul fɔ kɔntrol dayabitis, bɔt sɔm tɛm dɛn kin ivin rivɛns di sik.

Us tin dɛn wi fɔ ad pan wi it?

Gud it we gɛt dayabitis nɔ nid fɔ jɔs it wan kayn it. If yu it tin dɛn we gɛt ɔl di 4 tin dɛn we de mek yu bɔdi fayn —kabɔhaydrɛt, prɔtin, fayv, ɛn fat— go ɛp fɔ kɔntrol di shuga we de na yu blɔd frɔm we i de go ɔp ɛn dɔŋ. I kin ɛp bak fɔ mek yu fil ful fɔ lɔng tɛm. Di men tin we de ya na fɔ put natura, ɔl it dɛn fɔs pas di it dɛn we dɛn dɔn prosɛs.

Kabohaydrɛt dɛn we gɛt wɛlbɔdi

Kabohaydrɛt na di shuga, stach, ɛn fayv dɛn we de insay it. Wi want fɔ pik wan ol, we nɔ gɛt prosɛs kabɔhaydrɛt. Dɛn tin ya kin mek yu fil ful, kɔntrol yu blɔd shuga, ɛp fɔ digest, ɛn ɛp fɔ mek yu kɔlestrol nɔ bɔku.

• Wul grens: Brawn rays, ɔts, malet, bali.
• Frut dɛn we nɔ gɛt bɔku shuga: Frut dɛn lɛk bluberi, raspberry, strawberry, ɛn bluberi.
• Vejitebul ɛn grɛn: brɔkoli, kabij, spinach, kɔliflawa, bins.
• Dairy prodakt dɛn we nɔ gɛt bɔku fat: yogɔt we nɔ swit, milk we nɔ gɛt bɔku fat.
• Ligim: lentil, chikip, pis, grɛn bins.

Fɔd dɛn we gɛt Fayba

Fayba na di pat pan plant it dɛm we wi bɔdi nɔ kin ebul fɔ dayjɛst. Bɔt i de ɛp fɔ mek di it muv tru wi dijestiv sistɛm. If yu it tin dɛn we gɛt fayv, dat kin ɛp yu fɔ fil ful kwik, ɛn dis kin ɛp yu fɔ kɔntrol yu wet . Fayba impɔtant bak fɔ kɔntrol di blɔd shuga ɛn kɔlɔstrel lɛvɛl.

• Vɛjitebul ɛn ɔyl dɛn
• Frut (i bɛtɛ fɔ it wan ol frut instead ɔf frut jus, we kin mek yu blɔd shuga go ɔp)
• Ɔl di grens dɛn
• Nat (kash, pinat, amɔnd) .
• Ligim lɛk lentil, chikip, ɛn grɛn bins

Protɛin we de mek pɔsin gɛt

Protɛin kin tek lɔng tɛm fɔ mek wi bɔdi dayjɛst pas di kabɔhaydrɛt. So we wi it it we gɛt bɔku prɔtin, wi kin fil angri leta. Protein impɔtant bak fɔ mek di mɔsul dɛn gro ɛn fɔ mek di sɛl dɛn fayn. Dis ebul fɔ mek di sɛl dɛn fayn rili impɔtant bikɔs i kin tek lɔng tɛm fɔ mek di wund dɛn na di skin wɛl pan pipul dɛn we gɛt dayabitis.

• Mit we nɔ gɛt bɔku fat: Chikin we nɔ gɛt skin.
• Fish: Fish lɛk kelawallala, thalapat, balaya, ɛn tuna.
• Eg dɛn
• Dairy prodakt dɛn we nɔ gɛt bɔku fat: yogɔt we nɔ gɛt shuga, chiz we nɔ gɛt bɔku fat.
• Protin we dɛn mek wit plant: Tofu, chikip, lentil, pinat bɔta.

Gud Fat dɛn

Fat de ɛp wi bɔdi fɔ kip trɛnk, fɔ mek di sɛl dɛn gro, ɛn fɔ protɛkt di ɔgan dɛn. na ya, wi nid fכ pik di "gud" tכp dεm fכ fεt. dεn kכl dεn tin ya `(Monounsaturated)` εn `(Polyunsaturated)` fεt dεm. dis dεm de ridyus di lεvεl fכ `(LDL) kכlestכl` na wi bכdi εn de protεkt di at hεlth. Bɔt mɛmba se gud fat gɛt bɔku kalori, so i fayn fɔ it am smɔl .

• Nat (kash, pinat) .
• Ɔliv Ɔyl ɛn Ɔliv
• Avokado we dɛn kɔl
• Omega-3 fat asid (we de insay fish we gɛt ɔyl lɛk salmɔn ɛn sadin, ɛn walnut) .

Tin dɛn we wi fɔ rili pul kɔmɔt na wi it

Fɔ it gud it ɛn fɔ avɔyd bad it na impɔtant tin fɔ mɛn dayabitis. Tray fɔ ridyus dɛn it ya as yu ebul, ɔ ivin stɔp dɛn ɔltogɛda.

I rili izi fɔ du! "Di Dayabitis Plɛt Mɛtɔd".

If yu gɛt prɔblɛm fɔ no wetin fɔ it ɛn ɔmɔs fɔ it we yu de pripia it, na wan rili simpul we fɔ du am. Dɛn kɔl am di "diabetic plate method."

1. Tek wan plet we gɛt sayz ɔltɛm (we na lɛk 9 inch).

2. Fil af (1/2) pan yu plet wit vɛjitebul ɛn grɛn we nɔ gɛt bɔku stach. Fɔ ɛgzampul, tin dɛn lɛk bins, kabij, kɔliflawa, spinach, ɛn lɛtis. Dɛn tin ya nɔ gɛt bɔku kabɔhaydrɛt ɛn dɛn nɔ de mek di blɔd shuga bɔku. Dɛn kin ful-ɔp bak wit fayv, vaytamɛn, ɛn minral.

3. Fil wan-kwata (1/4) pan yu plet wit slim protin. Fɔ ɛgzampul, wan pat pan chukchuk we nɔ gɛt skin, wan pat pan fish, wan eg, ɔ wan lentil.

4. Fil di ɔda (1/4) pan yu plet wit wɛlbɔdi kabɔhaydrɛt. Fɔ ɛgzampul, sɔm brawn rays, bɔyl pɔt, swit pata, ɔ wan slais ɔl gren bred.

5. Pik wata ɔ drink we nɔ gɛt bɔku kalori ɛn we nɔ gɛt swit fɔ drink wit yu it.

Wi go tok abaut model meal we fit Sri Lanka?

Okay, naw lɛ wi si aw fɔ yuz wetin wi dɔn tɔk fɔ mek it we fit fɔ wan de we wi de yuz di it dɛn na wi kɔntri.

Mɔnintɛm it

• Opshɔn 1: Kurakkan wit 2 rotis, sɔm kokonat sambol we nɔ gɛt bɔku sɔl ɛn wan eg we dɛn dɔn bɔy.
• Opshɔn 2: Wan kɔp ɔts wit af banana ɛn sɔm kash.
• Opshɔn 3: Wit sɔm bran rays, wan lentil styu, ɛn wan grɛn salad.

Lanch (akɔdin to di "plet we")

• Af (1/2) pan di plet: Bins wit ɔyl ɛn kabij salad.
• Wan slais fish we dɛn kuk insay chili sos (1/4) frɔm di plet .
• Wan slais pan di plet (1/4): bran rays.

Dinɛs (layt it) .

• Opshɔn 1: Wit 2 atta flawa rotis, chikpi kari, ɛn kɔkumba salad.
• Opshɔn 2: Na wan pat pan gril chukchuk wit wan vɛjitebul sup.
• Opshɔn 3: Wan kɔp chikip we dɛn dɔn bɔy ɛn wan kɔp yogɔt we nɔ swit.

Snek dɛn we dɛn kin it

If yu angri bitwin yu it, na sɔm tin dɛn ya yu kin grap:

• Af kɔp chikip we dɛn dɔn bɔy
• Wan anful pinat
• Af wan avokado
• Wan yogɔt we nɔ gɛt swit
• Wan apul

Impɔtant: Dis na jɔs wan jenɛral gayd. Di nɔmba fɔ di kalori dɛn we yu nid fɔ wan de go difrɛn fɔ yu ej, yu wet, yu aktiviti lɛvɛl, ɛn yu wɛlbɔdi. So, i bɛtɛ fɔ tɔk to yu dɔktɔ ɔ di dɔktɔ we de mɛn yu it fɔ mek yu yon it plan we go fayn fɔ yu.