Di men tin we kin mek wi bɔdi gɛt trɛnk na di blɔd shuga, ɔ glukɔs lɛk aw wi kin kɔl am. Bɔt if dis shuga lɛvɛl de ɔp fɔ lɔng tɛm, i kin mek bɔku siriɔs wɛlbɔdi prɔblɛm dɛn lɛk dayabitis . So, i rili impɔtant fɔ mek nɔto jɔs di wan dɛn we gɛt dayabitis, bɔt fɔ ɛnibɔdi we want fɔ gɛt wɛlbɔdi, fɔ no aw fɔ kɔntrol dɛn blɔd shuga lɛvɛl. Laki, wi kin kɔntrol dis sik wit simpul tin dɛm lɛk fɔ du ɛksɛsayz, fɔ it fayn it, ɛn fɔ tek mɛrɛsin lɛk aw dɔktɔ tɛl wi if nid de.
Lɛ wi pik gud kabɔhaydrɛt (Complex Carbs) .
difrεn kayn kabohaydret dεm de, כ wetin wi kכl ' stach '. Wan kayn tin na simpul kabɔhaydrɛt . Dɛn kin digest dɛn tin ya kwik kwik wan ɛn dɛn kin chenj to glukɔs, we dɛn kin ad to di blɔd. Imajin, dis na wetin kin apin we yu drink swit drink ɔ it swit it. Di shuga we de na di blɔd kin go ɔp wantɛm wantɛm.
Di ɔda kayn na kɔmpleks kabɔhaydrɛt dɛn . Dɛn tin ya na stach ɛn fayv. Bikɔs dɛn kin tek lɔng tɛm fɔ digest, glukɔs kin kɔmɔt na di blɔd smɔl smɔl. Dis min se di blɔd shuga nɔ kin go ɔp wantɛm wantɛm afta i dɔn it dɛn it ya. Dɛn gɛt mɔ vaytamɛn ɛn minral dɛn bak.
I bɛtɛ fɔ pik it dɛn we gɛt kɔmpleks kabɔhaydrɛt. Na sɔm ɛgzampul dɛn ya:
- Grens (e.g., chikip, grɛn bins) .
- Frut (as wan ol frut) .
- Vegjetabul dɛn we gɛt stach lɛk swit pata
- Fɔ it dɛn we dɛn mek wit ful gren lɛk brawn rays ɛn bred we dɛn mek wit ful-ɔp
It it dɛn we gɛt bɔku fayv.
Fayba na wan kayn kɔmpleks kabɔhaydrɛt bak. Bɔt di spɛshal tin na dat wi bɔdi nɔ kin ebul fɔ dayjɛst dɛn ɛn tɔn dɛn to glukɔs. So, if yu it tin dɛn we gɛt fayv, dat nɔ de mek yu blɔd shuga go ɔp. Apat frɔm dat, fayv gɛt bɔku ɔda bɛnifit dɛn. I de mek am izi fɔ digest , i de kɔntrol di it we yu nɔ nid bay we i de mek yu fil ful, ɛn i de ɛp bak fɔ protɛkt yusɛf frɔm at sik ɛn kɔlon kansa.
Tu men kayn fayv de: fayv we de sɔlv ɛn fayv we nɔ de sɔlv. Fɔ dɛn tin ya, fayv we kin sɔlv kin ɛp mɔ fɔ kɔntrol di blɔd shuga.
| Sɔm it dɛn we gɛt bɔku fayv we kin sɔlv | |
|---|---|
| - Apul | – Ɔts we dɛn kɔl Oats |
| – Avokado we dɛn kɔl | - Banana |
| – Bins, pis, lentil | – Bluberi dɛn |
| – Chia sid dɛn | – Nat dɛn |
Us it dɛn we gɛt smɔl glycemic index?
di glycemic index ( GI) na di mכsu we de sho aw wi bכdi shuga lεvεl de go כp kwik kwik wan afta wi it wan patikyula it. Pure glukoz gɛt GI valyu we na 100.
- Fɔd dɛn we gɛt GI we na 55 ɔ smɔl pas dat na it dɛn we gɛt wɛlbɔdi ɛn we de mek di blɔd shuga lɛvɛl go ɔp smɔl smɔl.
- Fɔd dɛn we gɛt GI valyu pas 55 na it dɛn we de mek di blɔd shuga lɛvɛl go ɔp kwik kwik wan.
So, if yu ad mɔ it dɛn we nɔ gɛt bɔku GI to yu it, dat kin ɛp fɔ kɔntrol di blɔd shuga. Fɔ ɛgzampul, bred we dɛn mek wit ɔl di mil gɛt GI we smɔl pas wayt bred.
We yu pik it dɛn we gɛt smɔl GI valyu, yu kin pik it we yu nɔ de wɔri bɔt shuga, ivin we yu angri.
Di impɔtant tin fɔ de aktif ɔl di de
Fɔ ɛksesaiz, ɔ fɔ muv yu bɔdi, na wan pan di bɛst we fɔ kɔntrol di shuga na yu blɔd. We wi de du tin, wi bɔdi kin bɔn di shuga we de na wi mɔsul ɛn liva fɔ mek wi gɛt ɛnaji. We dɛn dɔn yuz dɛn shuga ya we dɛn dɔn kip, di bɔdi kin bigin fɔ yuz di shuga we de na wi blɔd. Fɔ tɔk am simpul wan, di mɔ we yu de du ɛksɛsayz, na di mɔ yu blɔd shuga go go dɔŋ.
Bɔt if yu gɛt dayabitis, i impɔtant fɔ chɛk yu blɔd shuga lɛvɛl bifo, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz fɔ mek shɔ se dɛn de insay di say we sef. Shakiness, .If yu gɛt sɔm sayn dɛn we de sho se yu blɔd shuga nɔ bɔku (haypoglycemia), lɛk we yu de tɔn diziz ɛn we yu wik, yu fɔ stɔp fɔ du ɛksɛsayz.
Bɔku tɛm, i fayn fɔ mek yu du ɛksɛsayz fɔ at le 150 minit insay di wik, lɛk fɔ waka kwik kwik wan ɔ fɔ swim. Yu kin put smɔl ɛksesaiz bak pan yu ɛvride rutin:
- Yuz di stɛp dɛn instead fɔ yuz di ɛlifant.
- We yu de go na di stoa, rayd baysikul ɔ waka instead fɔ drayv.
- Waka rawnd we yu de wach TV.
Di big bɛnifit dɛn we pɔsin kin gɛt we i waka fɔ shɔt tɛm afta yu dɔn it
Bɔku tɛm, di shuga na di blɔd kin go ɔp bitwin 30 ɛn 90 minit afta wi dɔn it. Wan pan di bɛst we dɛn we dɛn dɔn pruv fɔ kɔntrol dis na fɔ waka fɔ shɔt tɛm afta yu dɔn it. Wan stɔdi we dɛn jɔs du sho se ivin if yu waka fɔ shɔt tɛm lɛk 3 minit afta yu it, dat kin mek di blɔd shuga nɔ go ɔp. Dɛn dɔn kɔnfyus se fɔ waka fɔ lɛk 10 minit so, i bɛtɛ pas dat. Bikɔs da tɛm de wi bɔdi kin fil mɔ bɔt di ɔmon we dɛn kɔl insulin . Insulin na wetin de tek di shuga we de insay di blɔd insay di sɛl dɛn ɛn tɔn am to ɛnaji.
So mɛmba se, instead fɔ sidɔm na di sofa ɛn wach TV afta yu dɔn it, ivin fɔ waka fɔ shɔt tɛm na di gadin na big invɛstismɛnt fɔ yu wɛlbɔdi.
Nɔ fɔgɛt fɔ drink inof wata.
We yu nɔ drink bɛtɛ wata, yu bɔdi kin gɛt wata na yu bɔdi . Dis min se di wata we de na yu bɔdi de go dɔŋ. Dis kin mek di wata we de na yu blɔd nɔ bɔku ɛn i kin mek di shuga bɔku. Dis kin mek yu blɔd shuga lɛvɛl go ɔp.
If pɔsin we gɛt dayabitis fil se i tɔsti bad bad wan, dat kin bi sayn fɔ se in blɔd shuga tu bɔku. Pan ɔl we dɛn nɔ dɔn sɛt wata fɔ drink fɔ wan de, i fayn fɔ mek big pɔsin we gɛt wɛlbɔdi drink at le 4-6 glas wata fɔ wan de. Drink mɔ pan hot de ɛn we yu de du ɛksɛsayz. If yu nɔ drink bɛtɛ wata, yu urine kin tɔn dak yɔlɔ kɔlɔ.
We yu lɔs yu wet, dat kin ɛp fɔ kɔntrol di shuga lɛvɛl
If yu fat pasmak, if yu lɛf fɔ it smɔl, dat kin ɛp fɔ mek yu nɔ gɛt bɔku ɔda sik dɛn lɛk at sik. Dɔn bak, ivin if yu lɔs yu wet smɔl, dat kin ɛp fɔ kɔntrol di shuga na yu blɔd. We yu lɔs yu bɔdi, yu bɔdi kin yuz di ɔmon we dɛn kɔl insulin fayn fayn wan. Dis kin mek yu blɔd shuga go dɔŋ.
If yu de tek mɛrɛsin fɔ Tayp 2 Dayabitis, fɔ lɛf fɔ it bɔku bɔku it kin ɛp yu fɔ ridyus di mɛrɛsin we yu de tek, ɔ ivin stɔp fɔ tek am. If yu lɔs smɔl lɛk 5% pan yu bɔdi wet, dat kin mek big difrɛns pan yu blɔd shuga kɔntrol. Tɔk to yu dɔktɔ fɔ ɛp yu fɔ sɛt yu wet gol ɛn it plan we go wok fɔ yu.
Slip impɔtant bak fɔ kɔntrol di shuga!
If yu gɛt prɔblɛm fɔ slip, stɔdi dɔn sho se if yu slip fayn, dat kin ɛp fɔ kɔntrol di shuga na yu blɔd. Simpul tin dɛm lɛk fɔ avɔyd fɔ yuz ilɛktronik tin dɛm lɛk fon ɛn tablɛt bifo yu go slip ɛn fɔ kip yu rum dak kin ɛp yu fɔ slip fayn. If dɛn tin ya nɔ ɛp, go to yu dɔktɔ . I kin chɛk if yu gɛt wan sik we gɛt fɔ du wit slip ɛn tɛl yu aw fɔ trit yu.
Tek di mɛrɛsin we yu dɔktɔ gi yu di rayt tɛm.
If yu tek ɛni mɛrɛsin fɔ dayabitis, di gol fɔ di tritmɛnt plan we yu dɔktɔ dɔn tɛl yu fɔ du na fɔ kip yu blɔd shuga lɛvɛl na di wɛlbɔdi rɛnj (nɔ tu ay ɔ tu smɔl). Fɔ mek yu ebul fɔ du da gol de, yu nid fɔ tek yu mɛrɛsin jɔs lɛk aw dɛn tɛl yu fɔ tek am, ɔltɛm . Stɔdi dɔn sho se ivin if yu mis wan doz insulin, dat kin rili ridyus di tɛm we yu blɔd shuga de na di say we yu go gɛt wɛlbɔdi. If yu de mis wan doz, tɔk to yu dɔktɔ bɔt am.
Lɛ wi de chɛk wi blɔd shuga ɔltɛm.
If yu gɛt dayabitis, i rili impɔtant fɔ chɛk yu blɔd shuga ɔltɛm. If yu rayt di shuga we yu gɛt na yu blɔd dis we, dat kin ɛp yu dɔktɔ fɔ no if yu tritmɛnt plan de wok ɔ if yu nid fɔ chenj. Ɛspɛshali if yu gɛt Tayp 1 Dayabitis, yu go nid fɔ chɛk yu blɔd shuga bɔku tɛm ɔlsay na di de, mɔ bifo yu it, we yu de ɛksesaiz, ɛn we yu de slip.
Apat frɔm di we aw dɛn kin prik finga, we na fɔ tek wan drop pan blɔd ɛn chɛk am wit mita, tin dɛn de bak we dɛn kɔl Kɔntinyu Glukɔs Monitor (CGM), we dɛn kin wɛr na di bɔdi. Dɛn wan ya kin mɛzhɔ ɛn rayt di blɔd shuga lɛvɛl ɛvri sɔm minit.
Yu tink se na tru tin dɛn we dɛn mek wit natura l we se dɛn de ridyus shuga?
Difrɛn tin dɛn de we dɛn kin yuz fɔ it ɛn natura l prɔdak dɛn de na di makit we kin se dɛn kin ridyus di shuga. Lɛ wi luk sɔm pan di tin dɛn we sayɛnsman dɛn dɔn tɔk bɔt dɛn tin ya.
- Sinamɔn: Stɔdi dɔn sho se sinamɔn kin ridyus di blɔd shuga, mɔ di glukɔs we yu de fast.
- Apul sayda vinega:Pruf de fɔ se if pɔsin drink dɛn tin ya afta yu dɔn it, dat kin ɛp fɔ mek di blɔd shuga nɔ go ɔp wantɛm wantɛm. Bɔt pipul dɛn we gɛt sik na dɛn kidni nɔ fɔ yuz dɛn.
- Fenugreek sid: Pruf de fɔ se fenugreek sid gɛt di pawa bak fɔ mek di blɔd shuga go dɔŋ.
- Magnesium, Ginseng, Berberine, Probiotics: Dɛn de du risach pan dɛn tin ya bak, bɔt di tin dɛn we dɛn dɔn fɛn nɔ gri wit dɛnsɛf. Dɛn nid fɔ du mɔ risach.
I rili impɔtant: Nɔ ɛva yuz di it we yu de it lɛk dis as tin fɔ tek ples fɔ di mɛrɛsin we yu dɔktɔ gi yu. If yu want fɔ tray sɔntin lɛk dis, tɔk to yu dɔktɔ fɔs ɛn gɛt rayt .
Wetin fɔ du if di blɔd shuga go ɔp wantɛm wantɛm?
If yu blɔd shuga lɛvɛl rili ay wantɛm wantɛm, wi kin kɔl am haypa glycemia . Ivin if yu nɔ fil bad, if di mita ridin ay, na sɔm tin dɛn ya yu kin du:
- Nɔ it ɛn drink dɛn we gɛt shuga ɛn kabɔhaydrɛt.
- Drink bɔku wata we nɔ gɛt shuga, mɔ wata.
- If i pɔsibul, du sɔm ɛksesaiz.
Bɔt, aypa glycemia kin mek pɔsin in layf de pan denja if dɛn nɔ trit am. Na wan mɛdikal imejensi. If yu gɛt dayabitis ɛn yu gɛt wan ɔ mɔ pan dɛn sayn ya, go na ɔspitul in imejensi dipatmɛnt (ETU) wantɛm wantɛm.
| Wonin sayn dɛm we nid fɔ go na ɔspitul kwik kwik wan | |
|---|---|
| – Nɔs ɛn vɔmit | – Fɔ tɔsti pasmak |
| – I nɔ izi fɔ blo | – Wan frut smel pan di briz |
| – At bit kwik kwik wan | – Bɛlɛ de at |
| – Kɔnfyushɔn ɔ disoriɛnteshɔn | |
Na di ɔspitul, dɔktɔ dɛn go trit yu wit insulin, wata we dɛn kin put insay yu bɛlɛ, ɛn ilɛktrɔlayt dɛn we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we di blɔd shuga na di men tin we de mek di bɔdi gɛt trɛnk, if i gɛt bɔku shuga fɔ lɔng tɛm, dat kin mek i gɛt siriɔs sik dɛn lɛk dayabitis.
- If yu gɛt dayabitis, i rili impɔtant fɔ fala yu dɔktɔ in tritmɛnt plan di rayt we.
- If yu chenj di tin dɛn we yu de it (it it tin dɛn we gɛt bɔku fayv, we nɔ gɛt bɔku GI), fɔ du ɛksɛsayz ɔltɛm, fɔ slip fayn, ɛn fɔ kɔntrol yu wet, dat kin ɛp ɛnibɔdi fɔ kɔntrol in blɔd shuga.
- Nɔ ɛva yuz natura l prɔdak ɔ it sɔpɔtmɛnt we de na di makit fɔ tek ples fɔ di mɛrɛsin dɛn we dɛn dɔn gi yu. Ɔltɛm, go to yu dɔktɔ bifo yu yuz dɛn.
- If yu gɛt sɔm sayn dɛn we de sho se yu gɛt ay blɔd blɔd, lɛk we yu tɔsti pasmak ɛn i nɔ izi fɔ yu fɔ blo, go na imejensi rum (ETU) wantɛm wantɛm.
Dayabitis, blɔd shuga, blɔd shuga, dayabitis, shuga kɔntrol, it dɛn we de mek di shuga go dɔŋ
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