I fayn fɔ mek pɔsin we gɛt dayabitis it frut? (Dayabetes) Lɛ wi fɛn ɔndastand gud gud wan wetin dis min!

We dɛn tɛl pipul dɛn se dɛn gɛt dayabitis, di fɔs tin we dɛn kin fred na fɔ it frut. Bɔku pipul dɛn kin stɔp fɔ it frut ɔltogɛda, dɛn kin tink se, ‘O, frut swit, i go mek di blɔd shuga bɔku.’ Sɔntɛnde wi kin ivin yɛri padi ɛn fambul dɛn de se, "O... yu nɔ gɛt shuga? Yu nɔ fɔ it frut." Bɔt yu tink se i rili nid fɔ bi da we de? Yu tink se frut na ɛnimi fɔ dayabitis? Tide, lɛ wi tɔk bɔt if frut na padi ɔ ɛnimi fɔ pɔsin we gɛt dayabitis.

Wetin kin rili apin to wi blɔd shuga we wi it frut?

Fɔ tɔk am simpul wan, di swit we frut gɛt kɔmɔt frɔm wan natura l shuga we dɛn kɔl `Fructose` . we wi it frut, wi bכdi de kכnvכlt dis `Fructose` to ` Glucose`. dis na biכs wi bכdi in sεl dεm kin כnli yuz `Glucose` as enεji. we dis `Glucose` go insay di bכdi, di bכdi shuga lεvεl de go כp.

Yu kin tink se: “So, fɔ it frut nɔ fayn.” Bɔt wet fɔ smɔl tɛm. Na dis na di impɔtant tin. Frut nɔ jɔs gɛt shuga, bɔt i gɛt wan rili impɔtant tin we dɛn kɔl fayv . Dis fayv de wok lɛk spɔnj. Dat min se di rεt we dεn ad shuga to di bכdi frכm frut , na dis fayv de kכntro bכku bכku wan, we de apin.

Imajin, if yu drink swit drink, di shuga we de insay am kwik kwik wan ɛn nɔ ambɔg am, insay sɔm minit, i go mek di shuga go ɔp wantɛm wantɛm. Bɔt we yu it frut, di shuga kin go insay di blɔd smɔl smɔl bikɔs ɔf di fayv we de insay. So, di shuga we de na di blɔd nɔ kin go ɔp wantɛm wantɛm. Dis na di big difrɛns bitwin frut ɛn it dɛn we dɛn mek wit atifishal swit.

Di bɛnifit dɛn we pɔsin kin gɛt we i it frut fɔ pɔsin we gɛt dayabitis

Frut na supamakit we pak wit vaytamɛn, minral, ɛn faytokɛmikɛl dɛn we rili bɛnifit wi bɔdi. Na sɔm pan di bɛnifit dɛn we pɔsin kin gɛt we i it frut fɔ pɔsin we gɛt dayabitis.

• I de ridyus di risk fɔ gɛt at sik: Pipul dɛn we gɛt dayabitis kin gɛt at atak ɔ strok tu tɛm pas ɔda pipul dɛn. Di tin dɛn we de insay frut dɛn kin ɛp fɔ ridyus dis prɔblɛm bay we dɛn de protɛkt di blɔd vesel dɛn ɛn kɔntrol di kɔlɔstrel ɛn blɔd prɛshɔn.
• Fɔ ɛp fɔ kɔntrol di blɔd shuga ɛn fɔ kɔntrol di wet:Bikɔs ɔf di fayv we wi bin dɔn tɔk bɔt, we yu it frut, i kin mek yu fil ful. So, i izi fɔ kɔntrol di it we yu nɔ nid fɔ it ɛn mek yu bɔdi gɛt wɛlbɔdi. Sɔm stɔdi dɔn sho se if yu it frut lɛk bluberi, apul, ɛn pia fɔ at le fayv dez insay di wik i kin ridyus di risk fɔ gɛt `Type 2 Diabetes` (tayp 2 dayabitis) bay lɛk 23%.
• I de mek ɔlman gɛt wɛlbɔdi: Di ​​fayv we de insay frut dɛn de ɛp fɔ digest ɛn ɛp fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn. Dɔn bak, bikɔs frut dɛn na wata mɔ, dɛn kin ɛp fɔ mek di bɔdi gɛt wata.

So ɔmɔs frut yu go ebul fɔ it?

Bɔku tɛm, dɛn kin tek wan savis fɔ frut se i gɛt 15 gram kabɔhaydrɛt. Bɔt dis amount kin difrɛn frɔm wan frut to ɔda frut.

Imajin, if yu want fɔ it 15 gram kabɔhaydrɛt, na ɔmɔs yu fɔ it:

• Af pan wan apul we gɛt midul saiz
• Af-af banana
• 1 kɔp blakberi ɔ raspberry
• 1 1/4 kɔp strawberry
• 1 kɔp watamɛlɔn we dɛn dɔn dais
• 2 tebul spɔnj rɛsin

Yu bin no? Af apul gɛt di sem kayn kabɔhaydrɛt we tu tebul spɔnj rɛsin gɛt. So i impɔtant fɔ mɛmba ɔmɔs yu de it.

Wetin na di Glycemic Index?

Na ya wi nid fɔ no ɔda tin we impɔtant. Dat na di Glycemic Index (GI) . Fɔ tɔk am simpul wan, i de mɛzhɔ aw kwik wi blɔd shuga de go ɔp afta wi dɔn it wan patikyula it.

• it dεm we GI lכw: dεn it dεm ya kin mek di bכdi shuga lεvεl go כp sכmtεm we dεn it (GI valyu 55 כ less).
• it dεm we gεt hכy GI: dεn kin mek di bכdi shuga lεvεl go כp kwik kwik wan we dεn it am (GI valyu 70 כ pas dat).

I bɛtɛ fɔ mek pɔsin we gɛt dayabitis pik it dɛn we gɛt smɔl GI valyu.

Di bɛst ɛn tek tɛm frut fɔ dayabitis

Frɔm di tebul we de dɔŋ ya, yu kin si us frut dɛn bɛtɛ fɔ pipul dɛn we gɛt dayabitis (low GI) ɛn uswan dɛn yu fɔ tek tɛm smɔl bɔt (high GI).

5 we fɔ it frut fayn fayn wan we yu nɔ ad bɔku shuga

Okay, so aw wi go ad dis frut to wi it? Na sɔm simpul advays dɛn ya.

1. Kɔntrol di kwantiti: Tek tɛm bad bad wan we yu de it dray frut, mɔ. As wi bin dɔn si, tu tebul spɔnj rɛsin gɛt di sem shuga we af apul gɛt. So no tink se "i okay fo it likl."

2. Pik fresh frut: It fresh ɔ frɔzɛn frut ɛnitɛm we i pɔsibul. Nɔ it frut dɛn we dɛn put insay tin ɛn jam we de insay shuga srɔp, bikɔs dɛn gɛt bɔku shuga we dɛn ad.

3. It di wan ol frut insted of jus: Wen dem mek frut jus, di pat we valyu pas evri oda frut, di fayba, de komot. Na shuga wata nɔmɔ lɛf. So, we pɔsin drink frut jus, i kin mek di blɔd shuga go ɔp wantɛm wantɛm. So, it di frut ɔltɛm as wan ol frut.

4. It ɔl di de: Bifo yu it tu frut wan tɛm fɔ it brɛf, i izi fɔ kɔntrol di blɔd shuga we yu it wan na mɔnin ɛn di ɔda wan fɔ it lɛnch ɔ dina.

5. 5. .It wit prɔtin ɔ fat: Bifo yu it frut nɔmɔ, pe am wit sɔntin we gɛt bɔku prɔtin ɔ wɛlbɔdi fat. Fɔ ɛgzampul, yu kin it wan slais apul wit smɔl pinat bɔta, ɔ wan kɔp yogɔt we nɔ swit wit wan anful bɛri. Dis go mek di rit we di shuga de go insay di blɔd slo ɛn ɛp yu fɔ fil ful fɔ lɔng tɛm.