Tayp 2 Dayabitis tan lɛk padi we de liv wit wi, padi we wi gɛt fɔ di res ɔf wi layf. So di tin we impɔtant pas ɔl na fɔ ɔndastand dis padi gud gud wan ɛn ajɔst wi layf fɔ fit am. Dat min se wi fɔ tek tɛm wit wetin wi de it ɛn drink, di tin dɛn we wi de du, ɛn di mɛrɛsin dɛn we wi de tek. Bɔt sɔntɛnde, bikɔs ɔf smɔl mistek dɛn we wi kin mek we wi nɔ no, dis padi kin wɔs smɔl ɛn mek wi gɛt prɔblɛm wit wi wɛlbɔdi. Lɛ wi si wetin na dɛn mistek ya ɛn aw fɔ avɔyd dɛn ɛn kɔntinyu fɔ gɛt wɛlbɔdi?
1. Yu de tek yu mɛrɛsin kɔrɛkt wan?
De mɛrɛsin wae dɛn dɔn gi yu fɔ gɛt shuga nɔr na tin wae yu kin tek if yu want, ɔr nɔr want. Na sɔntin we yu nid. Sɔv sho se lɛk 60% pan di pipul dɛm wae gɛt shuga nɔr de tek dɛn mɛrɛsin jɔs lɛk aw dɛn dɔktɔ tɛl dɛn. Dis na big prɔblɛm pas aw wi de tink.
If yu gɛt ɛni dawt bɔt aw fɔ tek yu mɛrɛsin, ustɛm i fɔ tek am, ɔ if yu fɔ tek am bifo ɔ afta yu it, nɔ ɛva tek am di we aw yu tink se yu fɔ tek am. Mek shɔ se yu aks yu dɔktɔ fɔ mek i klarify. Nɔ ɛva skip wan doz ɔ inkrisayz ɔ ridyus di doz.
Imajin se yu de wok na nɛt shift. Dɔn di tɛm we yu de tek yu mɛrɛsin kin difrɛn frɔm di avɛrej pɔsin. I rili impɔtant fɔ tɔk bɔt dɛn tin ya wit yu dɔktɔ ɛn arenj di tɛm fɔ tek yu mɛrɛsin we fit yu layf.
2. Yu de tek tɛm wit wetin yu de drink?
We yu gɛt dayabitis, yu bɔdi nɔ go gɛt wata. Dis min se yu bɔdi nɔ gɛt bɛtɛ wata. We dat apin, yu blɔd shuga kin go ɔp. So we dɛn tɛl pipul dɛn fɔ drink bɔku wata, dɛn kin tɔn to tin dɛn lɛk frut drink. Dɛn kin tink se, "Na 100% frut jus, i nɔ bad," bɔt dɛn lod wit shuga.
Tek tɛm wit drink dɛn we go mek yu shuga go ɔp wantɛm wantɛm.
| Drinks fɔ limit | Tin dɛn fɔ drink |
|---|---|
| Swit frut ɛn vɛjitebul jus | Klin wata |
| Spɔt drink dɛn | Spaklin ɔ Seltzer wata |
| Rum | Wata wit laym, mint, ɛn wan slais kɔkumba |
| Soda ɛn kɔdial dɛn we gɛt shuga | Wata we gɛt flawa we nɔ gɛt shuga |
Aks yu dɔktɔ bɔt "Diet" ɔ "Zero" drink dɛn we dɛn dɔn swit wit atifishal. Dɛn stil de du risach bɔt aw dɛn kin afɛkt di blɔd shuga. Bɔt if yu nɔ lɛk fɔ drink wata, yu kin tek am as ɔda we fɔ drink.
3. Sɔm kabɔhaydrɛt nɔ kin kɔnt?
Ɛnitin we gɛt kabɔhaydrɛt kin chenj to glukɔs ɔ simpul shuga na di bɔdi. I nɔ mata usay di kabɔhaydrɛt dɛn kɔmɔt. Dat min se yu fɔ luk di ɔl gram dɛn we gɛt kabɔhaydrɛt insay wan it, ɛn bak di shuga we de insay.
Fɔ tɔk am simpul wan, di stach we de insay tin dɛn lɛk rays, bred, roti, nuts, ɛn kɔskɔs, dɛn kin chenj am dairekt to shuga. Sɔntɛnde, dɛn tin ya kin mek di blɔd shuga go ɔp kwik pas fɔ it shuga dairekt wan.
Natural shuga dɛnsɛf de insay dis grup. I bɛtɛ fɔ it wan frut pas fɔ it biskit. Bɔt dat nɔ min se yu kin it bɔku frut dɛn we yu want. Mɔdareshɔn na di men tin. I bɛtɛ fɔ mek yu nɔ it pas tu kayn frut ɛvride. Dɔn bak, ad grɛn vɛjitebul dɛn we nɔ gɛt bɔku stach (spinach, kale, spinach) to yu it.
Lɛ wi lan bɔt di Glycemic Index (GI).
Wan tin de we go ɛp yu fɔ no us it dɛn de mek yu blɔd shuga go ɔp kwik kwik wan. Dɛn kɔl am di Glycemic Index (GI). Fɔd dɛn we gɛt smɔl GI kin mek di blɔd shuga lɛvɛl go ɔp sloslo, we di it dɛn we gɛt ay GI kin mek di blɔd shuga lɛvɛl go ɔp kwik kwik wan. Fɔ ɛgzampul, bɛri lɛk strawberry gɛt GI we smɔl pas banana ɛn prun.
4. Nɔto ɛksesaiz inof?
We yu de du ɛksɛsayz ɔltɛm, dat kin ɛp fɔ mek yu blɔd shuga go dɔŋ ɛn i kin ɛp yu bɔdi fɔ du mɔ to insulin. Tink bɔt yu mɔsul dɛn lɛk spɔnj. Dɛn kin tek di shuga we pasmak na yu blɔd.
Tray dɛn tin ya fɔ mek yu gɛt mɔ aktif smɔl insay di de:
- Wok: I fayn fɔ waka, mɔ 15 minit afta yu dɔn it men it.
- Rayd wan baysikul.
- Yuz rɛsistɛns band dɛn.
- Du ɛksɛsayz fɔ es yu wet.
Ilɛk us ɛgzampul yu pik, fɔ wan deDu am fɔ at le 20-30 minit . If yu nɔ gɛt tɛm fɔ du am ɔl wan tɛm, i nɔ bad fɔ brok am insay 5-10 minit chunks ɛn du am ɔl di de. Dɔn bak, du trɛnk trenin fɔ at le tu dez insay di wik. Di mɔ yu mɔsul dɛn strɔng, na di mɔ dɛn de bɔn ɛnaji, we de ɛp fɔ kɔntrol di shuga we de na yu blɔd.
5. Yu tink se it we gɛt wɛlbɔdi dia?
Bɔrku pipul kin se "i kin kɔst bɔrku mɔni fɔ it gud it wae fayn fɔ gɛt dayabitis." Bɔt we dɛn de fɔ it tin dɛn we gɛt balans ɛn we nɔ go tek bɔku mɔni.
- It dray bins (chikip, pis, grɛn bins, lentil) fɔ gɛt prɔtin ɛn fayv.
- Pik frɔzɛn ɔ tin vɛjitebul ɛn frut dɛn we nɔ gɛt shuga ɔ sɔl we dɛn ad.
- Bay tin dɛn we dɛn kin mek insay di sizin we kɔmɔn ɛn we nɔ dia.
- Plan yu it fɔ di wik bifo tɛm (meal planning).
6. Yu de skip medikal chɛk-ap?
I nɔ mata aw yu de kɔntrol di tin dɛn we yu de it, tek yu mɛrɛsin, ɛn du ɛksɛsayz, dayabitis kin mek yu gɛt ɔda prɔblɛm dɛn wit yu wɛlbɔdi. Sɔmtɛm, yu nɔ kin gɛt ɛni sayn we dɛn tin ya bigin. So, nɔ skip mɛdikal chɛk-ap de tink se, "A fayn naw, natin nɔ bad." Mek shɔ se yu go fɔ chɛk-ap lɛk aw yu dɔktɔ tɛl yu.
| Tin dɛn we di dɔktɔ kin chɛk ɔltɛm | |
|---|---|
| Blɔd Prɛshɔn | Wɛlbɔdi fɔ di yay, tit ɛn di gɔm |
| Kɔlɔstrel lɛvɛl | Di kidni dɛn we de wok |
| Fut wɛlbɔdi biznɛs | Vaksin dɛn we dɛn nid |
7. Yu de expekt kwik rizulyt?
I kin tek tɛm fɔ mek chenj dɛn na yu layf ɛn di mɛrɛsin dɛn wok fayn fayn wan. Nɔ ɛkspɛkt big rizɔlt insay wan ɔ tu de ɔ wan wik. Tin dɛn lɛk fɔ lɛf fɔ it bɔku bɔku bɔdi kin tek sɔm mɔnt. Bɔt yu go bigin fɔ fil fayn ɛn layt kwik kwik wan.
8. Nɔ de slip fayn?
If yu slip smɔl pas 7-9 awa na nɛt, dat kin mek i nɔ izi fɔ kɔntrol yu blɔd shuga ɛn blɔd prɛshɔn. Fɔ slip fayn na nɛt na impɔtant tin fɔ kɔntrol dayabitis. If yu gɛt prɔblɛm fɔ slip, tɔk to yu dɔktɔ. E kin bi sayn fɔ ɔda wɛl bɔdi prɔblɛm, lɛk wae pɔrsin nɔr kin slip fayn ɔr kin mek pɔrsin nɔr ebul fɔ slip fayn.
9. Yu no de tink abaut mental helt?
Mental hεlth na impɔtant pat pan yu plan fɔ kia fɔ yu shuga. Pwɛl hat ɔr strɛs kin afɛkt yu blɔd shuga pan bɔku we dɛn. Wan na dat, we yu de fil bad, yu kin fɔgɛt fɔ tek yu mɛrɛsin.
Wan ɔda tin na dat, we wi strɛs, di bɔdi kin rɛdi fɔ fɛt ɔ fɔ rɔnawe. Fɔ mek i go gi am di ɛnaji we i nid, di bɔdi de pul ɛkstra shuga insay di blɔd. Sɔntɛm yu nɔ go ebul fɔ pul di prɔblɛm dɛn we de na yu layf wantɛm wantɛm. Bɔt yu kin lan aw fɔ kɔntrol di strɛs.
- Du yoga ɔ meditashɔn.
- Rid wan buk.
- Go fɔ waka waka.
- Spend tɛm wit di wan dɛn we yu lɛk.
Mek dɛn tin ya bi pat pan yu ɛvride. Set asaid taim laik, "6 to 7 PM na mai taim. A go du somtin fo mi sef fo dat taim."
Mɛsej we dɛn kin kɛr go na os
- Tek yu mɛrɛsin jɔs lɛk aw yu dɔktɔ tɛl yu fɔ tek am, di rayt tɛm, ɛn di rayt doz. Nɔ ɛva chenj am.
- Gɛt di abit fɔ drink klin wata instead fɔ drink drink dɛn we gɛt shuga ɛn swit.
- Fɔ it dɛn we gɛt stach lɛk rays, bred, ɛn nuts kin tɔn bak to shuga na di bɔdi, so it dɛn smɔl smɔl.
- Mek shɔ se yu put ɛksesaiz ɛvride insay yu rutin. Fɔ waka na fayn ɛksesaiz.
- Ivin if yu nɔ gɛt ɛni sayn, mek shɔ se yu go fɔ chɛk di de dɛn we yu dɔktɔ tɛl yu fɔ du.
- Gɛt 7-9 awa gud, rɛstful slip wan de.
- Tek kia ɔf yu maynd wɛl bɔdi ɛn bak yu bɔdi wɛl bɔdi. Divɛlɔp wan we fɔ ridyus strɛs.
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