If yu gɛt dayabitis, di kwɛstyɔn "Wetin a fɔ it naw?" sɔntɛm i kin kam na yu maynd ɔltɛm, nɔto so? Sɔntɛnde yu kin fred fɔ it smɔl rays, ɛn sɔntɛnde yu kin fil bad we yu si swit it. Infakt, di it dɛn we wi de it kin rili afɛkt di shuga we wi gɛt na wi blɔd. Dis kin apin mɔ fɔ pɔsin we gɛt dayabitis. Lɛ wi tɔk bɔt dis rili simpul wan tide, di we we yu go ɔndastand, lɛk se yu de tɔk to yu padi.
We wi it mɔ kalori, mɔ di kabɔhaydrɛt, ɔ as wi de kɔl am, stach, pas aw wi nid, di shuga we wi gɛt na wi blɔd kin go ɔp. If wi blɔd shuga de bɔku fɔ lɔng tɛm, i kin pwɛl wi nerv, kidni, ɛn at. Na dat mek dɔktɔ dɛn kin tɛl wi ɔltɛm fɔ kɔntrol di it we wi de it.
Mɛmba se di tin we impɔtant pas ɔl na ya na fɔ pik di it we go fayn fɔ yu, it di rayt tɛm, ɛn no wetin yu de it. If yu du dɛn tin ya kɔrɛkt wan, dat go ɛp yu bɔdi fɔ yuz di ɔmon we dɛn kɔl insulin fayn fayn wan.
Wetin na di bɛst it fɔ gɛt dayabitis?
No wan saiz it nɔr de fɔ ɔlman wae gɛt dayabitis. Ɔlman in bɔdi difrɛn. Yu gol fɔ bi fɔ wok wit yu dɔktɔ fɔ mek wan plan fɔ it fayn fayn wan we go ɛp yu fɔ kɔntrol yu blɔd prɛshɔn, kɔlɔstrel, ɛn A1c (we na wan we fɔ mɛzhɔ yu avrej blɔd shuga fɔ di pas 3 mɔnt), ɛn bak fɔ ɛp yu fɔ kɔntrol yu wet.
Bɔku tin dɛn de we pipul dɛn kin it na di wɔl we kin ɛp fɔ kɔntrol dayabitis. Lɛ wi luk tu pan dɛn.
1. DASH Diet we yu de it
Di ful nem fɔ dis na ‘Dietary Approaches to Stop Hypertension’. Fɔ tɔk am simpul wan, dɛn bin bigin fɔ yuz am fɔ kɔntrol ay blɔd prɛshɔn, dat na fɔ kɔntrol blɔd prɛshɔn. Bɔt risach dɔn sho se i rili fayn bak fɔ pipul dɛn we gɛt dayabitis. Di wan dɛn we gɛt dayabitis we bin fala dis it bin ridyus dɛn blɔd prɛshɔn, bad kɔlɔstrel (LDL), A1c valyu, ɛn di blɔd shuga we dɛn bin de fast.
Di DASH it rili simpul:
- Tin dɛn fɔ it mɔ pan: vɛjitebul, frut, ɔl gren, milk we nɔ gɛt bɔku fat ɛn tin dɛn we dɛn mek wit milk, fish, bɔd, bins, ɛn nɛt.
- Tin dɛn we yu fɔ stɔp: Mit we gɛt bɔku fat, it dɛn we gɛt dairy we gɛt ful fat, kokonat ɔyl, pam ɔyl, drink dɛn we gɛt shuga, ɛn swit.
| Kategori fɔ it | Rikɔmɛnd fɔ it ɛvride/wik |
|---|---|
| Vɛjitebul ɛn ɔyl dɛn | 4-5 it dɛn wan de |
| Frut | 4-5 it dɛn wan de (midul saiz) . |
| Whol grens (e.g., bran rays, ɔts, malet) . | 6-8 it dɛn wan de (smɔl pat dɛn) . |
| it dεm we dεn kכl milk we nכ gεt fεt (e.g. skim milk, yogכt) . | 2-3 it dɛn wan de |
| Fish, chukchuk we nɔ gɛt skin | I nɔ rich 170 gram fɔ wan de |
| Nat, sid, bins | 4-5 it dɛn insay di wik |
| Ɔyl ɛn fat dɛn | 2-3 savis fɔ wan de (2-3 ti spɔnj) . |
| Swit ɛn shuga | I nɔ rich 5 it dɛn insay di wik (rili smɔl) . |
2. Di it we dɛn kin it na di Mɛditarenian
Dis na di tradishɔnal it we pipul dɛn na kɔntri dɛn we de rawnd di Mɛditarenian Si kin it. I rili gud fɔ di at. Risach dɔn sho se dis it we pɔsin kin it kin mek i nɔ gɛt at sik, dayabitis, sɔm kayn kansa, ɛn pwɛl at.
Dis kin pe atɛnshɔn mɔ pan vɛjitebul, frut, ɔl gren, bins, nɛt, ɛn ɔliv ɔyl . Rɛd mit, dairy, swit, sɔl, ɛn it dɛn we dɛn dɔn prosɛs nɔ bɔku.
Di bɛst tin dɛn fɔ ad to yu it
Okay, naw lɛ wi si wetin na di bɛst it dɛn fɔ ad to yu it ɛvride.
Vɛjitebul ɛn ɔyl dɛn
Dɛn wan ya fɔ bi di kiŋ fɔ yu plet. I go fayn if yu ebul fɔ ful-ɔp af pan yu plet wit vɛjitebul.
- Di bɛst tin fɔ pik: Ɛni kayn vɛjitebul, lɛk brɔkoli, karɔt, bins, kɔkumba, tomato, spinach, kelɛ, ɛn spinach. Yu kin it dɛn tin ya raw, bɔyl, ɔ sote smɔl wit ɔyl.
- Tek tɛm: Di vɛjitebul dɛn we dɛn kin put insay tin kin gɛt bɔku sɔl. Dɔn bak, nɔ it vegjetabul salad we dɛn mek wit bɔku bɔta ɛn chiz.
Frut
Frut ful-ɔp wit vaytamɛn ɛn nyutriɛnt dɛn. Bɔt frut gɛt natura l shuga bak, so yu nid fɔ tek tɛm wit di shuga.
- Di bɛst tin fɔ pik: Ɛni fresh frut, lɛk apul, ɔrɛnj, banana, greps, tanjɛrin, guava, papaya. Frut jus we nɔ ad shuga (insay smɔl) fayn.
- Limit: Jam, tin frut, ɛn frut srɔp we dɛn mek wit shuga.
Protɛin we de mek pɔsin gɛt
Wi kin gɛt prɔtin frɔm tin dɛn lɛk mit, fish, ɛn eg.
- Di bɛst tin dɛn fɔ pik:
- Fish dɛn we gɛt bɔku Omega-3, lɛk salmɔn, tuna, makrɛl, ɛn sadin.
- Chikin we nɔ gɛt skin.
- Eg dɛn.
- Protin dɛn we dɛn mek wit plant lɛk lentil, chikip, pis, ɛn soya .
- Limit: Mit dɛn we dɛn dɔn prosɛs lɛk sosish, mitbɔl, bekin, bif we gɛt bɔku fat, bɔd, ɛn mit we dɛn dɔn frɛsh.
Di it dɛn we dɛn kin mek wit milk we nɔ gɛt bɔku fat
- Di bɛst tin dɛn fɔ pik: milk we nɔ gɛt fat, yogɔt we nɔ gɛt bɔku fat, Grik yogɔt.
- Limit: ful-fat milk, chiz (in big kwantiti), bɔta.
Fɔd dɛn we fɔ rili smɔl
Jɔs bikɔs yu gɛt dayabitis nɔ min se yu nɔ go ebul fɔ it ɛnitin. Bɔt sɔm it dɛn de we kin mek yu blɔd shuga go ɔp. Yu fɔ stɔp fɔ it dɛn it ya.
| Kategori fɔ it | Tin dɛn we yu fɔ stɔp ɔ avɔyd |
|---|---|
| Stach / Kabohaydrɛt dɛn | Wait bred, naan, wayt rays (big pat), wayt flawa rotis, pasta. French fries we dɛn kin yuz fɔ mek tin dɛn. |
| Swit ɛn drink dɛn | Drink dɛn we gɛt shuga (soda, kɔdial), swit kek, biskit, pudin, tɔfi, chɔklɛt. Frut jus we gɛt bɔku shuga. |
| Fat ɛn ɔyl | Majarin, dip-frying ɔyl, ɛn lard gɛt trans fat. |
| Protɛin we de mek pɔsin gɛt | Mit we dɛn dɔn prosɛs (sosish, bekin), rɛd mit we gɛt bɔku fat, chukchuk skin, mit we dɛn dɔn dip frɛsh ɛn fish. |
| Rum | I bɛtɛ lɛ yu avɔyd fɔ drink rɔm. Alkol kin mek di blɔd shuga go dɔŋ bad bad wan. If nid de, aks yu dɔktɔ fɔ advays ɛn jɔs drink smɔl smɔl we yu ɛmti bɛlɛ. |
Mɛmba wan tin. If yu stɔp fɔ it shuga fɔ sɔm wiks, yu bɔdi ɛn yu tɔng go yus to am. Dɔn yu nɔ go want fɔ it swit bak. Ivin natura swit tin dɛm lɛk frut go bigin fɔ te yu pasmak.
Impɔtant: Nɔ it nɔ go mek yu blɔd shuga go dɔŋ wantɛm wantɛm. Bɔt if yu drink bɔku wata, dat go ɛp yu kidni fɔ pul di shuga we pasmak. I fayn bak fɔ mek yu du sɔm layt ɛksesaiz. Bɔt tɔk to yu dɔktɔ bɔt di shuga we yu gɛt na yu blɔd bifo yu du ɛksɛsayz. Sɔntɛnde, if yu du ɛksɛsayz tumɔs, dat kin mek yu blɔd shuga go ɔp fɔ sɔm tɛm.
Mɛsej we dɛn kin kɛr go na os
- If yu gɛt dayabitis, dat nɔ min se yu nɔ go ebul fɔ it fayn fayn it. I impɔtant fɔ pik di bɛst wan ɛn it di rayt we .
- Tray fɔ ful-ɔp af pan yu plet wit vɛjitebul ɛn frut dɛn .
- Bifo yu yuz wayt bred ɛn wayt rays, ad tin dɛn lɛk brawn rays wit bran, bɔku wit, ɛn ɔts to yu it.
- Bifo yu drink tin dɛn we gɛt shuga, tray fɔ drink tin dɛn lɛk wata, ɔrɛnj jus, grep jus, ɛn ti we nɔ swit .
- Bifo yu mek ɛni big chenj na di it we yu de it, mek shɔ se yu tɔk to yu dɔktɔ bɔt am. I kin gi yu di bɛst advays fɔ yu wɛlbɔdi prɔblɛm.
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