We yu dɔktɔ tɛl yu se yu gɛt Tayp 2 Dayabitis, yu go mɔs wɔri bɔku bɔt wetin yu de it ɛn drink, nɔto so? "Wetin a fɔ it naw?", "Dis gud fɔ it?", "Mi blɔd shuga go go ɔp if a it tumɔs?" I go mɔs bi se yu gɛt bɔku kwɛstyɔn dɛn na yu maynd. Bɔt nɔ wɔri. Infakt, if yu pik di rayt it fɔ it, yu go ebul fɔ kɔntrol yu dayabitis ɛn protɛkt yusɛf frɔm di bad bad tin dɛn we i kin kam wit, lɛk at sik, fat, ɛn ay blɔd prɛshɔn.
Gud it na sɔntin we de gi wi bɔdi di it ɛn ɛnaji we i nid, ɛn i de mek wi fil ful ɛn satisfay bak. Lɛ wi luk aw fɔ du dɛn tin ya di rayt we.
Wetin na Carb Counting?
Fɔ tɔk am simpul wan, kabɔhaydrɛt na di shuga, stach, ɛn fayv we de insay bɔku pan di it dɛn we wi de it. Fɔ ɛgzampul, grens (rays, bred), frut, milk, ɛn tin dɛn we dɛn mek wit milk gɛt kabɔhaydrɛt. Wi bɔdi kin chenj dɛn kabɔhaydrɛt ya to glukɔs, we dɛn kin yuz fɔ gɛt ɛnaji. Dis min se di kabɔhaydrɛt, pas ɛni ɔda it, gɛt di big impak pan yu blɔd shuga lɛvɛl.
Carb counting na wan we fɔ plan yu it. I de ɛp yu fɔ no ɔmɔs kabɔhaydrɛt yu de it fɔ wan de. Dis we ya de ɛp pɔrsin wae gɛt shuga fɔ kip dis amɔnt na wɛl bɔdi lɛvɛl. Tru dis, i kin izi fɔ kɔntrol di blɔd shuga lɛvɛl.
Dɔktɔ dɛn kin tɛl dɛn fɔ du dis fɔ di wan dɛn we gɛt dayabitis we de tek insulin. Dɔn yu kin ajɔst yu insulin doz fɔ mek i mach di kayn kabɔhaydrɛt we yu de it.
Dɛn kin mɛzhɔ di kabɔhaydrɛt dɛn insay gram. Luk di amount of kabohaydrɛt na di it dɛm we yu de it ɛn ad di totɛl amount we yu de it fɔ wan it. in jεnarכl, i fayn fכ it bitwin 45-60 gram kabohaydret pan wan men it εn 15-20 gram pan wan snek.
Bɔt mɛmba wan tin. Nɔto ɔl di kabɔhaydrɛt dɛn we dɛn mek ikwal. Fresh frut, vɛjitebul, ɔl gren, ɛn dairy we nɔ gɛt bɔku fat na di bɛst we fɔ gɛt kabɔhaydrɛt. Dis na bikɔs it dɛn we gɛt fayv kin mek di shuga nɔ go insay di bɔdi we i de pas na wi intestinal. Dis min se di blɔd shuga nɔ de go ɔp wantɛm wantɛm.
Yu dɔktɔ ɔ di dɔktɔ we de mɛn yu it kin mek wan patikyula it plan fɔ yu.
Wetin na di Glycemic Index?
Apat frɔm di tin dɛn we de insay di it dɛn we gɛt kabɔhaydrɛt, di it dɛn gɛt valyu bak we dɛn kɔl di Glycemic Index (GI). Dis nɔmba de sho aw kwik wan it de mek yu blɔd shuga go ɔp. Dis indeks de go frɔm 0 to 100.
- it dεm we gεt hכy GI: it dεm lεk rifin shuga dεn kin kכnvכlt to glukכs kwik kwik wan bay di bכdi. Dis na it dɛn we gɛt ay GI.
- di it dεm we GI lכw: dεn ya kin tek lכng tεm fכ digεst εn rilis glukכs sloslo. Bɔku tɛm, dɛn kin gɛt bɔku fayv, prɔtin, ɛn fat.
If yu pik it dɛn we gɛt smɔl GI, dat kin ɛp fɔ mek yu blɔd shuga lɛvɛl stebul. Bɔt di glycemic index nɔto pafɛkt mɛzhɔ. Fɔ ɛgzampul, it we gɛt smɔl GI kin gɛt bɔku kalori ɔ fat we nɔ fayn. I nɔ de tek tɛm bak aw yu de kuk am ɔ wetin ɔda tin yu de it wit am. Fɔ ɛgzampul, if yu it wan kabɔhaydrɛt we gɛt prɔtin ɔ fat, i de mek di kabɔhaydrɛt nɔ tek di bɔdi slo.
Supa it dɛm wae de ɛp fɔ kɔntrol dayabitis
Dɛn it ya ful-ɔp wit tin dɛn lɛk fayv, vaytamɛn, ɛn minral dɛn we de protɛkt wi frɔm dayabitis ɛn ɔda sik dɛn. Lɛ wi tek wan luk pan wetin dɛn bi.
| Di kayn it we dɛn kin it | Speshal tin dɛn ɛn instrɔkshɔn dɛn |
|---|---|
| Dak grɛn vegjetabul dɛn (Spinach, Gɔtu Kola, Mukunuwenna, Kankun) | Dɛn nɔ gɛt bɔku kalori ɛn kabɔhaydrɛt, bɔt dɛn gɛt bɔku tin fɔ it. Dɛn gɛt smɔl GI valyu bak, we de ɛp fɔ kɔntrol di blɔd shuga. Dɛn gɛt bɔku bɔku minral magnɛsiɔm bak, we de ɛp insulin fɔ wok na di bɔdi. |
| Bɛri ɛn frut dɛn we nɔ gɛt bɔku shuga (Strɔberi, guava, nɛktarin) | We yu de kray fɔ sɔntin we swit, pik sɔntin lɛk dis. Dɛn pak wit fayv, vaytamɛn, ɛn antiɔksidant. Risach dɔn sho se if yu it frut dɛn we nɔ gɛt bɛtɛ GI, dat kin mek yu blɔd prɛshɔn go dɔŋ ɛn yu kin gɛt at sik. |
| Fish we gɛt ɔyl (Salmɔn, tuna, sadin, ɛring) | Tray fɔ it fish tu tɛm insay di wik. di omega-3 fat dεm we de insay dεn fish ya de ridyus di inflameshn na di bכdi. Dɛn kin protɛkt yusɛf frɔm at sik ɛn dayabitik retinopathy. Bifo yu dip frɛy dɛn , gril dɛn, bek dɛn, ɔ stim dɛn. |
| Nat dɛn (Pinat, amɔnd, kash) | Risach dɔn sho se di wan dɛn we gɛt dayabitis we de it nɛt nɔ kin gɛt at sik. Dɛn ful-ɔp wit fayn fayn fat, prɔtin, ɛn fayv, we de ɛp fɔ mek yu ful ɛn mek yu blɔd shuga nɔ chenj. |
| Ɔl di Grens dɛn (Bran rays, sɔg, ɔt) | We yu de bay bred ɛn pasta, luk fɔ di wɔd dɛn "whole" na di lɛbl. Dɛn gɛt mɔ fayv pas wayt bred ɛn wayt rays. Dɛn gɛt bak GI we smɔl, we de ɛp fɔ mek di blɔd shuga nɔ chenj. |
| Swit Potato dɛn we dɛn kɔl | Swit pata na bɛtɛ tin fɔ pik pas pɔt. Dɛn gɛt bɔku fayv ɛn vaytamɛn A, we fayn fɔ di ay wɛlbɔdi. Tray fɔ sprink smɔl sinamɔn pan am. Dɛn kin tink bak se sinamɔn kin ɛp di bɔdi fɔ yuz insulin fayn fayn wan. |
| Sid dɛn we gɛt ligɛm (Lɛntil, chikip, kawpi, grɛn bins) | Dɛn tin ya fayn fɔ di at ɛn fɔ gɛt dayabitis. If yu it dɛn as pat pan it we nɔ gɛt bɛtɛ GI, dat kin ɛp fɔ mek yu blɔd shuga go dɔŋ. If yu de yuz tin dɛn we dɛn put insay tin, was dɛn fayn fayn wan fɔ pul ɛni ɛkstra sɔl. |
| Milk ɛn yogɔt | Vitamin D we de insay di it dɛn we dɛn kin mek wit milk kin ɛp insulin fɔ wok. Pik yogɔt we nɔ gɛt bɔku shuga ɛn milk we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat. |
| Sitrus frut (Ɔrɛnj, ɔrɛnj) | Dɛn tin ya fayn fɔ gɛt vaytamɛn C.Bɔt i bɛtɛ fɔ it di wan ol frut pas fɔ drink di jus, bikɔs di fayv we de insay di frut de ɛp fɔ digest ɛn i nɔ de mek di blɔd shuga go ɔp wantɛm wantɛm. |
Speshal wɔnin bɔt grep!
Yu fɔ tek tɛm smɔl bɔt grep, bikɔs i kin miks wit sɔm mɛrɛsin dɛn. Na mɔtalman, i kin intarakt wit dayabitis mɛrɛsin lɛk repaglinide, we kin mek yu blɔd shuga go dɔŋ tumɔs (haypoglycemia).
Grepfruit kin intarakt bak wit dɛn mɛrɛsin ya:
- Sɔm mɛrɛsin dɛn we de mek di kɔlɔstrel smɔl, fɔ ɛgzampul atorvastatin (Lipitor) ɛn simvastatin (Zocor).
- Blɔd prɛshɔn mɛrɛsin lɛk nifedipine (Procardia).
So bifo yu it grep, mek shɔ se yu aks yu dɔktɔ fɔ mek shɔ se i nɔ ambɔg di mɛrɛsin dɛn we yu de tek.
Mɛsej we dɛn kin kɛr go na os
- Di it wae yu de it gɛt bɔrku impak fɔ kɔntrol tayp 2 dayabitis, so na fɔ no wetin yu de it.
- Ad fayn fayn tin dɛn we gɛt fayv, ɔl gren, grɛn we gɛt lif, ɛn prɔtin we gɛt wɛlbɔdi (fish, ligɛm) to yu it.
- If yu ɔndastand aw fɔ kɔnt di carb ɛn di glycemic index (GI) kin ɛp yu fɔ kɔntrol di shuga we yu gɛt na yu blɔd.
- Ridyus it ɛn drink dɛn we gɛt shuga, ɛn it dɛn we dɛn mek wit flawa we dɛn dɔn rifin (wayt bred, kek) as yu ebul.
- Aks advays frɔm yu dɔktɔ ɔr nyutrishɔnist fɔ mek di bɛst it plan fɔ yu.
- Sɔm it dɛn lɛk grep kin miks wit di mɛrɛsin dɛn we yu de tek, so i go fayn fɔ mek yu go to yu dɔktɔ bifo yu ad ɛni nyu tin to yu it.
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