If yu gɛt dayabitis, ɔ yu de pan big risk fɔ gɛt dayabitis, yu go dɔn yɛri di stori se ɔni bɛtɛ pas shuga. Bɔku pan wi kin tink se ɔni na tin we pɔsin kin du ɛn dat mek i nɔ kin du ɛni bad tin. Bɔt yu tink se na so i rili bi? Ɔni na wan kayn shuga bak, we min se na kabɔhaydrɛt. So as pɔsin we gɛt dayabitis, mɔ if yu de yuz mɛrɛsin lɛk insulin, yu nid fɔ tek tɛm bad bad wan bɔt di kayn kabɔhaydrɛt we yu de it ɛvride. Lɛ wi tɔk bɔt dis ditayli tide.
Wetin rili de insay ɔni?
Fɔ tɔk am simpul wan, ɔni na swit tin we bi dɛn kin mek wit nɛktɔ. Dɛn kin brok dis nɛktɔ to simpul shuga dɛn we de insay di bi hayv. Bikɔs dɛn kin ad am to di it dɛn we wi kin bay na di stoa, ɔni kin fɔdɔm bak insay di kategori we dɛn kɔl "Added Sugar."
Ɔni na it we gɛt mɔ kabɔhaydrɛt. Dat min se i ful-ɔp wit simpul shuga dɛn we dɛn kɔl glukɔs ɛn fruktɔs.
Jɔs tink bɔt dat, wan tebul spɔnj ɔni we dɛn kin yuz ɔltɛm gɛt:
- Na lɛk 61 kalori dɛn
- 17 gram fɔ shuga
- 17 gram kabɔhaydrɛt
- Na smɔl prɔtin ɛn fayv nɔmɔ de
apat frכm dis, sכm minral dεm de lεk potashכm, kalsiכm, εn vaytam in C, bכt di כmכnt dεm nכ de bכku. So i nɔ gɛt ɛni bɛnifit fɔ luk to ɔni fɔ gɛt it.
Ɔni ɔ shuga? Wetin na di big difrɛns?
Dis na di kwɛstyɔn we ɔlman gɛt. Bɔku men difrɛns de bitwin ɔni ɛn di wayt shuga we wi de yuz. Di wan we impɔtant pas ɔl pan dɛn na di Glycemic Index (GI).
Fɔ tɔk am simpul wan, di glycemic index (GI) na fɔ no aw kwik wan kabɔhaydrɛt we wi de it de mek wi blɔd shuga go ɔp. di hכy GI, na di fast fast di bכdi shuga lεvεl de go כp.
Lɛ wi ɔndastand dis difrɛns mɔ klia wan frɔm di tebul we de dɔŋ ya.
| Di tɔpik we wi de kɔmpia | Ɔni | Wait shuga (Tebul Shuga) . |
|---|---|---|
| It we gi wɛlbɔdi | I gɛt smɔl smɔl vaytamɛn ɛn minral dɛn. I gɛt antiɔksidant prɔpati dɛn. | I nɔ gɛt ɛni vaytamɛn ɔ minral ɛn dɛn kin tek am se na "ɛmti kalori". |
| Glaysemik indeks (GI) . | GI valyu de arawnd 50 (mכdarεt). I de mek di blɔd shuga go ɔp, bɔt i de slo smɔl pas di shuga. | GI valyu de arawnd 80 (high). I de mek di blɔd shuga go ɔp kwik kwik wan. |
As yu si na dis tebul, ɔni na jɔs smɔl tin we bɛtɛ pas shuga. Dat min se ivin if yu yuz ɔni, yu blɔd shuga go mɔs go ɔp. So, i nɔ kin izi fɔ imajin se pɔsin we gɛt dayabitis go gɛt bɔku bɛnifit if i put ɔni insay di shuga.
So, pɔsin we gɛt dayabitis nɔ go it ɔni?
No ruul nɔ de we se yu nɔ go ebul fɔ it am. Bɔt yu fɔ rili tek tɛm wit dɛn tin ya.
Pan ɔl we ɔni gɛt GI we smɔl pas wayt shuga, i gɛt shuga dɛn bak we dɛn kɔl fruktɔs ɛn glukɔs. Wi bɔdi kin digest dɛn tin ya kwik kwik wan. So, if yu de yuz insulin, yu nid fɔ tek tɛm wach ɔl di shuga dɛn we yu de it, ivin ɔni.
Di tin we impɔtant pas ɔl na fɔ kɔntrol di pat dɛn we yu de it. Big difrɛns de bitwin fɔ ad sɔm drop ɔni to yu ti ɛn ad sɔm tebul spɔnj ɔni to yu it.
So, di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ ɔ di dɔktɔ we de advays yu bɔt dayabitis ɛn aks ɔmɔs ɔni nɔ bad fɔ yu fɔ it ɛvride.
Na tru ɔ nɔto tru se ɔni "gud" fɔ dayabitis?
Masta sabi bukman dɛn nɔ gri pan dis. Sɔm risach dɔn sho se ɔni gɛt anti-inflammatory ɛn antioxidant prɔpati. Dis kin impɔtant bikɔs pipul dɛm wae gɛt shuga kin gɛt bɔrku inflamɛns na dɛn bɔdi. Bɔt bɔku ɔda frut ɛn vɛjitebul dɛn de we de gi dɛn antiɔksidant ya we nɔ de mek di blɔd shuga go ɔp.
- Sɔm smɔl smɔl stɔdi dɛn dɔn sho se we pɔsin it sɔm kayn ɔni, dat kin mek di blɔd shuga we i de fast smɔl na mɔnin.
- Bɔt ɔda risach sho se pipul dɛm we de it mɔ ɔni ɛvride gɛt ay HbA1c tɛst valyu , we de sho se di avɛrej blɔd shuga lɛvɛl fɔ di pas 2-3 mɔnt.
Bikɔs dɛn bin yuz smɔl grup dɛn fɔ du bɔku pan dɛn stɔdi ya, sayɛnsman dɛn se dɛn nid fɔ du mɔ risach fɔ no klia wan if ɔni rili gɛt ɛni bɛnifit fɔ dayabitis.
Us kayn ɔni bɛtɛ fɔ pɔsin we gɛt dayabitis?
I pas 300 kayn ɔni na di wɔl. Wi kin gɛt dɛn tu we dɛn:
1. Raw Ɔni: Dɛn kin put dis na bɔtul dairekt frɔm di hayv. Bikɔs di filtreshɔn nɔ bɔku, di ɔni in natura l nyutriɛnt, antiɔksidant, ɛn di bi pɔlin de kip.
2. Filta/Pasteurized Honey: Dɛn kin prosɛs dɛn tin ya bay we dɛn de ɔt (pasteurizing), filta am fayn fayn wan, ɛn pul di maykroɔganism dɛn fɔ mek i izi fɔ kip dɛn. Sɔm nyutriɛnt dɛn kin pwɛl we dɛn de du dis. Sɔntɛnde, dɛn kin ad shuga bak to dis.
Dɛn tu kayn tin ya kin mek yu blɔd shuga go ɔp. Bɔt if yu de pik fɔ pɔsin we gɛt dayabitis, raw ɔni, we nɔ gɛt ɛni shuga we dɛn ad ɛn we gɛt smɔl tin fɔ it, na di bɛst tin fɔ pik.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we ɔni na natura l switin, i stil de mek yu blɔd shuga go ɔp, bɔt i de du am sloslo pas wayt shuga.
- If yu gɛt dayabitis, yu kin yuz ɔni, bɔt na smɔl smɔl tin nɔmɔ . Ɛn nɔ fɔgɛt fɔ kɔnt am na di kabɔhaydrɛt we yu de it.
- If yu pik, raw ɔni , we nɔ gɛt ɛni shuga we dɛn ad, na bɛtɛ ɔda ɔni we dɛn dɔn prosɛs.
- Bifo yu ad ɔni to yu it, mek shɔ se yu tɔk to yu dɔktɔ ɛn gɛt advays bɔt di rayt ɛn sef ɔni fɔ yu.
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