If yu gɛt dayabitis, di kwɛstyɔn bɔt ‘wetin yu go it fɔ dina?’. na komplikayt smɔl, nɔto so? Apat frɔm tin dɛn lɛk di kɔst ɛn tɛm, yu fɔ tink bak bɔt di nɔmba fɔ di gram dɛn we gɛt kabɔhaydrɛt, fat, ɛn shuga we de insay di it, ɛn aw i go afɛkt di shuga we yu gɛt na yu blɔd. Na sɔm tɛm lɛk dis, sɔm pipul dɛn kin kam wit di aidia fɔ dis ‘meal delivery’ savis, dat na, we fɔ briŋ it na yu os. Yu tink se dis rili fayn fɔ du? Lɛ wi tɔk bɔt am.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we dɛn de kɛr it go na yu os?
Infakt, if yu pik di rayt savis, i kin rili ɛp yu. I kin pul di gɛs ɛn ed pen fɔ it balans it fɔ pɔrsin wae gɛt shuga. Sɔntɛnde, wi kin so bizi dat wi nɔ kin gɛt tɛm fɔ plan fɔ it, fɔ go bay tin, ɔ fɔ kuk. Dɔn savis lɛk dis kin rili izi fɔ du.
Ɔda bɛnifit dɛn we wi kin gɛt na:
- Kɔntrol: Yu gɛt bɔku kɔntrol pan wetin yu de it we yu de it na do. Bɔku tɛm, di it dɛn we dɛn kin bay na stɔ kin gɛt bɔku fat, shuga, ɛn sɔl (sɔdiɔm) . Dis na tin wae pɔrsin wae gɛt shuga fɔ stɔp. Di it we dɛn mek fɔ yu wɛlbɔdi biznɛs nɔ go gɛt bɔku pan dɛn tin ya.
- Kɔst: I nɔ kin dia fɔ mek dɛn sɛn it tru savis lɛk dis pas fɔ it na do ɔltɛm.
- Pɔshɔn kɔntrol: Dɛn it ya kin gɛt fiks saiz. Fɔ bi prɛsis, `pɔshɔn kɔntrol de.` Dis na fɔ kɔntrol fɔ it pasmak pas fɔ it na do na big rɛstɔrant ɔ fɔ sheb big it we dɛn kuk na os.
Bɔt wan smɔl tin de we wi fɔ tek tɛm wit ya. Sɔm it kit dɛn kin gɛt saiz dɛn we fayn fɔ wan famili. Fɔ ɛgzampul, if yu kam wit it we go ebul fɔ gi 4 pipul dɛn tin fɔ it, ɛn yu ɛn yu patna ɔl tu it di wan ol tin, di bɛnifit we dis we ya de gi go lɔs. So, mek shɔ se yu no ɔmɔs pipul dɛn yu kin fid wan tɛm.
Di tin we impɔtant pas ɔl na dat, dis go mek yu nɔ strɛs we yu plan fɔ it. Bɔt nɔto ɔl di tin dɛn we dɛn kin du fɔ gi pipul dɛn it kin ɛp fɔ gɛt dayabitis.
Aw fɔ pik gud plan fɔ it?
Ɛni it plan we yu pik fɔ fit di bɛsis kɔnsɛpt dɛn fɔ it fayn fayn it. Simply put, somtin de we wi de kol "My Plate" method. I na:
- Na lɛk af pan yu plet fɔ ful-ɔp wit vɛjitebul dɛn we nɔ gɛt stach, we nɔ gɛt big impak pan di blɔd shuga. Ɛgzampul dɛn: brɔkoli, karɔt, bins, skwash, kɔliflawa, ɛn kabij.
- Divayd di ɔda af pan di plet to tu ikwal pat, ad wan prɔtin we nɔ gɛt bɔku fat (e.g., chukchuk we nɔ gɛt skin, fish, lentil, chikip) to wan pat ɛn wan it we gɛt stach (e.g., bɔyl rays, brawn rays, kɔn, pis) to di ɔda pat.
Pantap dat,I fayn fɔ pik program dɛn we pɔsin we sabi bɔt it dɔn mek ɛn we de sho klia wan bɔt tin dɛn we gɛt fɔ du wit it .
We yu de pik gud plan, aks yusɛf dɛn kwɛstyɔn ya:
| Tin dɛn we yu fɔ no bɔt | Di kwɛstyɔn we yu fɔ aks yusɛf na: |
|---|---|
| Nutrishɔnal kɔmpɔzishɔn | Yu tink se dɛn it ya nɔ gɛt bɔku kalori, shuga, sɛtyuret fat, kabɔhaydrɛt, ɛn sɔdiɔm? |
| raw matirial dɛn | Dɛn kin yuz fresh tin dɛn fɔ mek dɛn? |
| Fɔ adap to wetin yu nid | Yu kin mek chenj dɛn fɔ fit yu wɛlbɔdi nid, wetin yu lɛk, wetin yu nɔ lɛk, ɛn alɛji? |
| Prays | Yu go ebul fɔ pe fɔ dis plan? |
| Fɔ pripia | Aw bɔku wok yu fɔ du afta yu dɔn gɛt di it? (Yu fɔ kuk am ɔ jɔs wam am?) |
Di kwɛstyɔn we impɔtant pas ɔl na, "Yu go lɛk dis it?" Na bikɔs i impɔtant fɔ pik sɔntin we yu go kɔntinyu fɔ du.
Aw a go fɛn kabɔhaydrɛt, kalori, ɛn infɔmeshɔn bɔt it?
We yu de manej dayabitis, i impɔtant fɔ no di kayn kabɔhaydrɛt we yu de it. If yu gɛt bɔku bɔku bɔdi, i impɔtant bak fɔ no ɔmɔs kalori yu de gɛt fɔ wan it. Ɛn if yu gɛt ay blɔd prɛshɔn, i impɔtant fɔ no ɔmɔs sɔdiɔm yu de it.Yu nid fɔ tek tɛm bak bɔt di sayz.
Sɔm savis dɛn kin put wan nyutrishɔn fakt lɛbl pan dɛn it paket dɛn. If nɔto dat, yu go gɛt fɔ go na dɛn wɛbsayt ɔ kɔl dɛn fɔ no dis infɔmeshɔn.
Di bɛst we fɔ no di tru tin we pɔsin kin du we i it na fɔ tɛst yu yon blɔd shuga.
Di we fɔ du dis na fɔ chɛk yu blɔd shuga (glukɔs) lɛvɛl bifo yu it. Dɔn, afta yu dɔn it di it, chɛk yu blɔd shuga lɛvɛl bak jɔs 2 awa afta dat . Dɔn yu go ɔndastand aw da it de afɛkt yu bɔdi. Dɔn yu kin no if na gud plan fɔ yu dayabitis ɔ nɔr.
Wach fɔ di kabɔhaydrɛt dɛn we ayd!
Sɔntɛnde, dɛn kin ayd di kabɔhaydrɛt, mɔ insay sos ɛn grevi . Sɔm sos dɛn gɛt bɔku shuga we dɛn ad, ɔ dɛn kin yuz bredkrɔm ɔ kɔnstach fɔ mek dɛn tik. Dis kin ad pan bɔku bɔku kabɔhaydrɛt. If yu nɔ shɔ wetin de insay sos, i bɛtɛ fɔ aks fɔ am apat ɛn yuz am smɔl.
Sɔm ɔda abit dɛn fɔ it we nɔ fayn fɔ gɛt dayabitis
Okay, lɛ wi se yu ɔda lanch frɔm wan it delivri savis. Bɔt wetin yu go it fɔ brɛf ɛn dina? Na yu de rispansabl fɔ dɛn tu it dɛn de. Yu kin yuz aydia ɛn risɛp dɛn frɔm dis it delivri savis fɔ ɛp yu fɔ plan yu brɛf ɛn dina.
Bes wan, tray fɔ bil yu it dɛn arawnd ɔl it dɛn . Dat min tin dɛn lɛk frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it. Dɛn tin ya gɛt bɔku fayv ɛn ɔda tin dɛn we de mek dɛn bɔdi fayn. We fayv de mɔ, it kin tek lɔng tɛm fɔ digest. So blɔd shuga nɔ kin bɔku wantɛm wantɛm.
Fɔ dɔn, nɔ fɔgɛt bɔt sɔntin we nɔ de na yu it, bɔt we rili impɔtant. Na dat yu de drink. Ivin if yu kam wit it, wetin yu de drink wit am? Drink dɛn we gɛt shuga, kɔdial, ɛn frut drink dɛn ful-ɔp wit kabɔhaydrɛt ɛn kalori. Rɔm kin mek yu blɔd shuga go dɔŋ kwik kwik wan. Di bɛst ɛn sef tin fɔ drink na klin wata. Ɔ pik drink we nɔ gɛt shuga.
Bifo yu chenj ɛni big chenj pan di it we yu de it, i impɔtant fɔ tɔk to yu dɔktɔ . I kin gi yu di bɛst advays fɔ yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Di savis fɔ gi pipul dɛn it kin izi fɔ pɔsin we gɛt dayabitis, bɔt dɛn nɔmɔ nɔto sɔlv fɔ di prɔblɛm.
- Bifo yu pik, chɛk ɔmɔs kabɔhaydrɛt, shuga, fat, ɛn sɔl (sɔdiɔm) de insay di it.
- Mɛmba di we aw Mi Plɛt: af pan di plet na vɛjitebul, af na prɔtin, ɛn af na stach.
- Afta yu it nyu it, chɛk yu blɔd shuga lɛvɛl insay 2 awa fɔ si aw i de afɛkt yu.
- Bifo yu mek ɛni big chenj pan yu it, tɔk to yu dɔktɔ ɔltɛm fɔ advays.
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