Yu gɛt dayabitis? Dɔn yu fɔ rili tek tɛm wit wetin yu de it ɛn drink, nɔto so? Sɔntɛnde, yu go de wɔnda us ɔda tin yu go it apat frɔm di rays ɛn bred we yu de it ɛvride. Tide wi de tɔk bɔt wan gren we kin rili impɔtant fɔ dɛn kayn pipul dɛn de, ɛn i gɛt bɔku tin fɔ it. Dat na sɔg. Lɛ wi si if sɔg rili fayn fɔ pɔsin we gɛt dayabitis ɔ nɔ fayn.
Wetin na dis malet?
Sɔg na wan gren we ol pas aw wi tink, bikɔs dɛn dɔn de plant am na Eshia ɛn Afrika fɔ bɔku bɔku tawzin ia. Infakt, sɔg na kɔmɔn nem fɔ sɔm kayn grens dɛn we de na wan grup fɔ gras ɛn we gɛt smɔl sid dɛn. Na wi kontri, wi ol sabi di nem "sorghum". Wan pan di big bɛnifit dɛn we dis gɛt na dat i kin ebul fɔ bia wit dray klaymat lɛk dray sizin ɛn gro fayn fayn wan.
Lɛk ‘Quinoa’, we dɔn rili pɔpul as wɛlbɔdi it dɛn tɛm ya, kurakkan na it bak we gɛt rili ay nyutrishɔn valyu. Na dat mek sɔm pipul dɛn kin kɔl am "di nyu quinoa".
Wetin na di nyutrishɔn valyu dɛm fɔ chikip?
We yu kɔmpia di grens dɛn we wi kin it lɛk wit, rays, ɛn kɔn, sɔg gɛt bɔku tin fɔ it. I gɛt bak sɔm spɛshal tin dɛn we impɔtant fɔ pipul dɛn we gɛt dayabitis.
| Nutrient komponent | Aw i impɔtant fɔ gɛt dayabitis? |
|---|---|
| Fayba we dɛn kɔl | I de mek di digest slo ɛn i de kɔntrol di shuga we de na di blɔd we de go ɔp wantɛm wantɛm. I kin ɛp bak fɔ kɔntrol di wet. |
| Protɛin we de mek pɔsin gɛt | I de ɛp fɔ mek di mɔsul dɛn gɛt wɛlbɔdi. I kin ɛp bak fɔ kɔntrol di it we yu de it pasmak bikɔs i kin mek yu fil ful ivin afta yu dɔn it smɔl. |
| Vitamin ɛn minral dɛn | Impɔtant fɔ di ɔl bɔdi wok ɛn wɛlbɔdi. |
| Antiɔksidant dɛn | Dɛn kin ɛp fɔ mek di bɔdi in sɛl dɛn nɔ pwɛl. Dɛn tin ya impɔtant fɔ mek dɛn nɔ gɛt bɔku prɔblɛm dɛn we sik dɛn lɛk dayabitis kin kam wit. |
Apat frɔm ɔl dis, wan ɔda impɔtant tin de bɔt kurakkan. Dat min se dɛn nɔ gɛt gluten . Dis min se ivin pipul dɛn we gɛt alɛji fɔ gluten kin it dɛn we dɛn nɔ de fred.
Fɔ tɔk am simpul wan, kurakkan na it we gɛt smɔl glycemic index (GI). Dis min se we yu it dɛn, yu blɔd shuga nɔ de go ɔp wantɛm wantɛm ɛn kwik kwik wan. Bifo dat, i de bɔku smɔl smɔl. Dis kin rili fayn fɔ pɔsin we gɛt dayabitis.
Aw Kurakkan de afɛkt di blɔd shuga lɛvɛl?
Wul grens na ful grens . Dat min se dɛn nɔ dɔn pul di fayn fayn ɔda layt dɛn we de na di gren, we na di bran ɛn di jem. We wi de it wayt bred ɛn wayt rays, wi de it tin dɛn we dɛn dɔn rifin we dɛn dɔn pul dɛn pat dɛn de we gɛt fayn fayn tin dɛn.
di wכl gren dεm de tek lכng tεm fכ di bכdi fכ digεst, na dat mek dεn nכ de mek di bכdi shuga lεvεl go כp wan wan.
Difrɛn kayn kurakkan dɛn de.
Pan ɔl we wi bin tɔk bɔt sɔg, bɔku ɔda kayn grens dɛn de we de insay dis kategori.
- Finger Millet: Dis na di malet we wi ol sabi.
- Foxtail Millet: Dɛn kɔl dis gras rays.
- Pɛl Milɛt: Dɛn kɔl dis pal malet.
- Little Millet: Dɛn tin ya nɔ rili kɔmɔn na wi kɔntri.
Pan ɔl we di risach bɔt dis stil nɔ bɔku, di data we de naw sho se if pɔsin it bluberi, i kin ɛp fɔ mek di blɔd shuga nɔ chenj ɛn i nɔ kin mek di blɔd shuga go ɔp wantɛm wantɛm afta yu dɔn it.
Insay wan stɔdi we dɛn bin du spɛshal wan bɔt fɔkstɛyl malet , dɛn bin gi pipul dɛn we gɛt tayp 2 dayabitis spɛshal it we gɛt fɔkstɛyl malet. Dis bin mek dɛn blɔd shuga, insulin lɛvɛl, kɔlɔstrel ɛn triglisrayd lɛvɛl bin go dɔŋ. Wan ɔda stɔdi sho se if pɔsin it fɔkstɛyl malet instead fɔ it rays fɔ it brɛf, dat kin mek di shuga we de na di blɔd go ɔp afta i dɔn it.
Di pruf fɔ ɔda kayn ɔl grens dɛn nɔ klia yet. Bɔt in jɔnal, i klia se dɛn grens ya kin mek di blɔd shuga go ɔp sloslo pas tin dɛn we dɛn dɔn rifin lɛk wayt bred, pasta, ɛn wayt rays. So, dɛn kin bi gud opshɔn fɔ pɔsin we de manej dayabitis.
Aw fɔ ad tumara bambay to yu it?
Naw i izi fɔ gɛt Kurakkan na ɛni supamakit ɔ wɛlbɔdi it stɔ. Bɔku we dɛn de fɔ ad dɛn to yu it di we we rili te.
Bifo yu kuk di kurakkan, ad smɔl kokonat ɔyl ɔ vɛjitebul ɔyl to pan ɛn tost am fɔ lɛk 3 minit. Dɔn ad 2 1/2 kɔp bɔyl wata to 1 kɔp kurakkan ɛn kuk fɔ lɛk 25-30 minit.
We dɛn fɔ ad am to yu it:
- Yu kin mek kurakkan porridge fo brekfas.
- Kurakkan flawa, we pipul dɛn rili lɛk na wi kɔntri, dɛn kin yuz am fɔ mek tin dɛn lɛk rotis, pittu, dɛn wan dɛn de, ɛn indiappas . Yu kin yuz Kurakkan flawa bak insted of bred flawa we yu de mek bekeri prodak lɛk bred ɛn kek.
- Bifo yu it rays , yu kin pripia am lɛk rays puding ɛn it am wit yu kari.
- We yu de mek vegjetabul stuf, yu kin yuz kurakkan as filin.
Impɔtant: Tɔk to yu dɔktɔ.
Pan ɔl we kurakkan na it we gɛt fayn fayn tin dɛn fɔ it, if yu na pɔsin we de du tritmɛnt fɔ dayabitis, i impɔtant fɔ tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it bifo yu mek ɛni big chenj na yu it. Dɛn go ebul fɔ advays yu bɔt ɔmɔs fɔ it, bay aw yu gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Milet na wan ol gren we gɛt fayn fayn tin dɛn we gɛt fayv, prɔtin, vaytamɛn, ɛn minral.
- Di lɔw glycemic index (GI) we i gɛt kin mek di blɔd shuga nɔ go ɔp wantɛm wantɛm we i it am, ɛn dis kin ɛp fɔ kɔntrol dayabitis.
- Fɔ it ɔl grens instead fɔ it rifin grens lɛk wayt rays ɛn bred kin bi gud ɔda tin.
- Yu kin mek difrɛn fayn fayn it dɛn lɛk roti, pittu, ɛn kanda frɔm kurakkan flawa.
- As pɔsin we gɛt dayabitis, i rili impɔtant fɔ go to yu dɔktɔ ɔltɛm bifo yu chenj di it we yu de it.
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