If yu gɛt dayabitis, i nɔmal fɔ fil angri smɔl bitwin yu it. Bɔt di sem tɛm, yu kin wɔri smɔl bak, "If a it sɔntin dis tɛm, mi blɔd shuga lɛvɛl go go ɔp?" Dis fred na in de mek sɔm pipul dɛn kɔntinyu fɔ angri. Bɔt rili nid nɔ de fɔ angri so. If yu plan fayn ɛn pik fayn fayn wan, dɛn smɔl smɔl it ya (lɛ wi kɔl dɛn ‘snek’) ɔl di de kin go fa fɔ mek yu blɔd shuga nɔ chenj. Lɛ wi si aw fɔ du dis jɔs.
So wetin na di bɛst snek fɔ dayabitis?
Fɔ tɔk am simpul wan, di bɛst snek fɔ di wan dɛn we gɛt dayabitis fɔ gɛt bɔku fayv ɛn prɔtin, ɛn nɔ gɛt bɔku shuga ɛn sɔl. Dɛn it ya go mek yu ful ɛn ɛp fɔ kɔntrol yu blɔd shuga we nɔ go mek yu shuga go ɔp wantɛm wantɛm.
Fɔ mek yu gɛt di bɛst rizɔlt, i fayn fɔ mek yu pe wan wɛlbɔdi kabɔhaydrɛt wit wan slim prɔtin. Tink bɔt tin dɛn lɛk dis.
Di bɛst snek dɛn na we dɛn miks wit prɔtin ɛn gud kayn kabɔhaydrɛt. Dis go ful yu ɛn kɔntrol yu blɔd shuga.
Na sɔm fayn fayn snek aydia dɛn we yu kin tray.
| Snek tayp | Ɛgzampul dɛn |
|---|---|
| Wan kɔmbaynshɔn fɔ prɔtin + kabɔhaydrɛt |
|
| Snek dɛn we gɛt fayv | |
| If yu fil se yu want fɔ it swit |
Aw yu go chenj sɔm pan di it dɛn we yu lɛk?
Fɔd dɛn de we wi ɔl lɛk, bɔt dɛn nɔ kin rili ɛp wi fɔ gɛt wɛlbɔdi. Fɔ ɛgzampul, fried potato chips, chips, pati, rol, swit biskit ɛn kek. Dɛn tin ya na it dɛn we dɛn dɔn prosɛs bɔku bɔku wan, ɛn it dɛn we gɛt bɔku shuga ɛn sɔl.
Dis nɔ min se yu fɔ avɔyd dɛn it ya fɔ di res ɔf yu layf. Bɔt if yu it dɛn, it dɛn smɔl smɔl . I ivin bɛtɛ fɔ fɛn pɔsin we go ɛp yu fɔ tek di ples fɔ yu.
Cravings ɛn wɛlbɔdi substitutes
Tek wan luk pan dis tebul. Yu go si fɔ yusɛf us gud ɔda tin dɛn yu go pik fɔ tek di ples fɔ di it dɛn we yu lɛk.
| Wetin yu lɛk fɔ it? | Wan gud ɔda we fɔ pik insted |
|---|---|
| Potato chips we dɛn kin mek | Chips we dɛn dɔn bek ɔ pɔp we dɛn dɔn pop wit ɛya. |
| Chɔklɛt | Wan smɔl pat pan dak chɔklɛt. |
| Soda we dɛn kɔl | Dayt soda, layt limonad, ɔ soda wata wit splash frut jus. Ɔrɛnj wata na fayn tin bak fɔ du. |
| Pizza we dɛn kɔl Pizza | Pripia bay we yu spre tomato sos ɛn smɔl mozzarella chiz pan wan slais fɔ ɔl gren bred. |
| Swit biskit (Kuki) . | Wan graham krak ɔ wan ol gren biskit we nɔ gɛt bɔku shuga. |
Di Sikrit fɔ mek yu it snek mɔ
Yu nɔ nid fɔ stɔp fɔ it di tin dɛn we yu lɛk kpatakpata. Di men tin na fɔ mek yu ebul fɔ du mɔ . If yu lɛk chɔklɛt, it wan smɔl bar we gɛt dak chɔklɛt. If yu lɛk ayskrim, aks fɔ wan kɔn we gɛt pikin dɛn saiz.
Bɔt mɛmba se ilɛk aw snek fayn fɔ yu, if yu it bɔku, dat kin mek yu gɛt mɔ wet . Dis kin mek i nɔ izi fɔ kɔntrol dayabitis. So yu nid fɔ tek tɛm bad bad wan bɔt di sayz we yu fɔ it .
Yu fɔ mɛmba dɛn tin ya we yu de it snek.
- Mekɔp yu it: Nɔ es yu an fɔ big paket pɔp ɔ wan paket biskit we yu de wach TV. If yu du dat, yu go dɔn it di wan ol paket we yu nɔ ivin no. So, sheb di mɔni we yu de it wan tɛm pan wan ɔda plet ɛn put di ɔda wan dɛn na sayd.
- Tink bɔt kalori ɛn kabɔhaydrɛt: Mek shɔ se yu snek nɔ gɛt pas 150 kalori ɛn 15-30 gram kabɔhaydrɛt fɔ wan savis. Fɔ ɛgzampul:
- 15 mini prɛtzɛl dɛn
- 3 kɔp layt pɔp-kɔn
- 1 kɔp fɔ bɛri
- 1/4 kɔp trel miks
- Yu rili angri?: Tink tu tɛm bifo yu go na di kichin. Yu de it bikɔs yu bɛlɛ de grɔmbul, bikɔs yu rili angri? Ɔ yu jɔs de bost ɔ yu de strɛs? If yu nɔ rili angri, tray fɔ pul yu maynd bay we yu de du ɔda tin.
- It ɔltɛm: Tray fɔ it snek di sem tɛm ɛvride as yu ebul. If yu stik to di schedule we yu de du ɔltɛm fɔ yu men it ɛn snek dɛn, i go izi fɔ mek yu blɔd shuga nɔ chenj ɔl di de.
Wit ɔl dis, if yu stil nɔ shɔ bɔt di kayn it we yu fɔ it ɛn di kayn snek dɛn we yu fɔ pik, di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ bɔt dis . If nid de, yu kin aks am fɔ rifer yu to dɔktɔ we de mɛn yu it. Yu dɔktɔ na di bɛst pɔsin fɔ tɛl yu aw di it we yu de it naw de ɛp yu fɔ kɔntrol yu dayabitis.
Mɛsej we dɛn kin kɛr go na os
- We yu de pik snek if yu gɛt dayabitis, pik sɔntin we gɛt bɔku fayv ɛn prɔtin, ɛn we nɔ gɛt bɔku shuga ɛn sɔl.
- If yu it wan kɔmbayn we gɛt smɔl smɔl prɔtin ɛn wɛlbɔdi kabɔhaydrɛt, dat kin ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd bɛtɛ.
- Tek tɛm bad bad wan bɔt di sayz fɔ di pat. Mekɔp di amount we yu de it fɔ wan it ɛn sheb am to difrɛn plet dɛn.
- We yu fil fɔ it, tink bɔt if yu rili angri ɔ if yu de fil fɔ it fɔ wan rizin we mek yu gɛt maynd.
- Tɔk to yu dɔktɔ bɔt ɛni kwɛstyɔn we yu gɛt bɔt yu it plan ɛn snek. Nɔ fred.
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