Dɛn nɔ tu te yet we dɛn dɔn no se yu ɔ pɔsin we de nia yu gɛt dayabitis? Yu dɔktɔ go dɔn advays yu fɔ lɔs sɔm wet ɛn mek sɔm chenj dɛn na yu layf fɔ ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd. I nɔ izi lɛk aw yu go tink. Na nɔto sɔntin we yu kin du wit sɔm wiks we yu de it fad. Bɔt risach dɔn sho se if yu du ɛksɛsayz, kɔntrol di it dɛn we yu de it, ɛn it fayn fayn it dɛn, dat go ɛp yu fɔ rich di tin dɛn we yu dɔn plan fɔ du ɛn mek yu nɔ gɛt bɔku bɔku bɔdi. So lɛ wi tek wan luk pan sɔm pan de tin dɛm wae yu fɔ du ɛn nɔr fɔ du fɔ ɛp yu fɔ bigin dis joyn.
Pik di we aw yu de it we go wok fɔ yu ɛn we yu go ebul fɔ kɔntinyu fɔ it.
If yu gɛt Tayp 2 Dayabitis, yu nid fɔ wɔri mɔ bɔt di we aw insulin nɔ de wok. Fɔ tɔk am simpul wan, dis na we wi bɔdi nɔ ebul fɔ yuz di ɔmon we dɛn kɔl insulin fayn fayn wan, we wi nid fɔ brok di glukɔs, we na di shuga we de na wi blɔd, fɔ gɛt ɛnaji.
Akɔdin to di mɛdikal masta sabi pipul dɛm, i impɔtant fɔ lɔs bitwin 5% ɛn 10% pan yu ɔl bɔdi wet. "We yu lɔs yu wet, yu insulin rɛsistɛns kin rili go dɔŋ. Dis kin ɛp fɔ impɔtant, ɛn sɔntɛm ivin rivɛns, tayp 2 dayabitis," na so dɛn pɔynt.
Bɔt fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi ɛn fɔ mek yu nɔ gɛt bɔku bɔku it dɛn, yu nid fɔ fɛn plan fɔ it we go wok fɔ yu.
"Di bes diet na di wan we yu kin stik to."
So if yu de tink bɔt fɔ chenj to it we go mek yu gɛt dayabitis, mek shɔ se yu pe atɛnshɔn to dɛn tri men tin ya:
- Ridyus di simpul kabɔhaydrɛt dɛn we yu de it. Dɛn kin dayjɛst dɛn tin ya kwik kwik wan ɛn mek di shuga we de na di blɔd go ɔp kwik kwik wan.
- Ridyus di rifin shuga dɛn we yu de it. Stay away frɔm drink dɛn we gɛt shuga, kek, ɛn biskit as yu ebul.
- Gɛt di abit fɔ rid di lɛbl dɛn fɔ di it dɛn we yu de bay na di stoa. Yu fɔ no ɔmɔs shuga, kabɔhaydrɛt, ɛn kalori dɛn de insay dɛn.
I rili impɔtant fɔ tɔk to yu dɔktɔ bɔt dis fɔ no mɔ ɛn gɛt advays we fit yu sityueshɔn.
Fɛn tin dɛn we go tek di ples fɔ it we gɛt wɛlbɔdi
Wan pan di izi we fɔ liv fayn layf na fɔ fɛn ɔda tin dɛn we fiba di it dɛn we yu lɛk bɔt we nɔ fayn fɔ yu bɔdi. Fɔ ɛgzampul, if yu de it simpul kabɔhaydrɛt ɔltɛm lɛk wayt bred, wayt rays, ɛn nuts, dɛn kin mek yu blɔd shuga go ɔp ɛn i kin mek yu nɔ gɛt insulin.
Bifo dat, chenj to it dɛn we gɛt kɔmpleks kabɔhaydrɛt . Fɔ ɛgzampul, bred we gɛt bɔku bɔku gren ɔ bred we dɛn mek wit ɔl mil flawa, ɛn rɛd nuts. Dɛn tin ya gɛt mɔ fayv, tin dɛn we de mek pɔsin gɛt tin fɔ it, ɛn vaytamɛn dɛn. So, dɛn kin gɛt wɛlbɔdi fɔ di bɔdi.
Lɛ wi si us simpul sɔbstityushɔn dɛn wi kin mek na ɛvride layf.
| Avɔyd Dɛn tin ya | Pik Dɛn tin ya |
|---|---|
| Wait bred ɛn wayt rays | Atta flawa/Kurakkan/Multigrain bred, Bran rays, Rɛd rays, Ɔts |
| Drink dɛn we gɛt shuga ɛn drink dɛn we gɛt frut | Wata, sinamɔn wata, ɛbul drink lɛk Belimal/Ranawara (we nɔ gɛt shuga), likwid milk |
| Fɔd dɛn we dɛn dɔn frɛsh (e.g. papadum, fried potato) . | Fɔd tin dɛn we dɛn dɔn bɔy ɔ we dɛn dɔn stim (e.g. swit pata we dɛn dɔn bɔy, vegjetabul salad) . |
| Swit lɛk kek, biskit, tɔfi | Fresh frut (in modareshɔn), yogɔt (lɔ shuga), sɔm nɛt lɛk kash, pinat |
| Mit we dɛn dɔn prosɛs - sosish, mitbɔl | Fresh fish, chukchuk (we nɔ gɛt skin), eg, ligɛm lɛk chikip/pis/mung bins |
Aw fɔ pripia yu it
De bɛst we fɔ pɔrsin wae gɛt shuga na di "Plate Method." Dat min se, fɔ sheb di plet to pat dɛn ɛn sheb di it.
Imajin se yu plet na sɛklɔ.
1. Af (1/2) pan di plet: Fil wit vɛjitebul dɛn we nɔ gɛt stach. Fɔ ɛgzampul, tin dɛn lɛk kabij, bins, spinach, spinach, kɔkumba, tomato, ɛn lɛtis. Dɛn tin ya nɔ gɛt bɔku kalori ɛn dɛn gɛt bɔku tin fɔ it.
2. Wan kwata pan wan plet:Pik it we gɛt bɔku prɔtin, lɛk fish, chukchuk, eg, lentil, ɔ chikip.
3. Ɔda tɛm dɛn (1/4): Pik wan kɔmpleks kabɔhaydrɛt. Sɔntin lɛk sɔm rɛd rays, bɔyl pɔt, swit pata, ɔ wan pis maniok.
We yu de pripia yu it dis we, yu kin gɛt di it we yu nid, ɛn i kin ɛp bɔku fɔ kɔntrol di blɔd shuga we de go ɔp. Mɛmba se fɔ it nɔto fɔ nɔ it, na fɔ it di rayt tin, di rayt amɔnt, ɛn di rayt tɛm.
Mɛsej we dɛn kin kɛr go na os
- Dayabitis mɛnejɛmɛnt nɔto fɔ shɔt tɛm tin, na fɔ liv lɔng tɛm. So yu kin kɔntinyu fɔ pik tin fɔ it we go mek yu ɛnjɔy.
- Bifo yu it simpul kabohaydrɛt lɛk wayt bred ɛn wayt rays, pik kɔmpleks kabɔhaydrɛt we gɛt bɔku fayv, lɛk brawn rays ɛn ɔl gren bred.
- Tray fɔ ful-ɔp af pan yu plet wit vɛjitebul. Dis go ɛp yu fɔ fil ful ɛn ridyus di kalori dɛn we yu de tek.
- Bifo yu bigin ɛnitin, mɔ if yu de mek big chenj dɛn na yu it, mek shɔ se yu tɔk to yu dɔktɔ fɔ advays yu.
- Apat frɔm it, ɛksesaiz ɛvride impɔtant bak fɔ kɔntrol di blɔd shuga. Tray fɔ waka fɔ at le 30 minit insay di de.
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