We yu tink bɔt pia, na fayn frut, nɔto so? Bɔt pɔsin we gɛt dayabitis gɛt sɔm kwɛstyɔn dɛn ɛn sɔm tin dɛn we i kin fred bɔt fɔ it frut. "We a it dis go mek mi blɔd shuga go ɔp?", "Aw bɔku a go it?" Yu go mɔs de wɔnda. So tide, lɛ wi tɔk bɔt di rilayshɔn bitwin dayabitis ɛn pia, fɔ fɛn ansa to ɔl yu kwɛstyɔn dɛn.
Aw pia kin afɛkt di shuga we yu gɛt na yu blɔd?
As pɔsin we gɛt dayabitis, wan pan di impɔtant tin dɛn we yu kin du na fɔ kɔntrol di shuga we yu gɛt na yu blɔd. So lɛ wi si aw pia kin afɛkt dis.
Wan tin de we de sho aw di it dɛn we wi de it kin mek wi blɔd shuga go ɔp kwik kwik wan, we dɛn kɔl Glycemic Index (GI) . I de frɔm 1 to 100. di mɔ di GI ay, na di mɔ di it de mek di blɔd shuga go ɔp kwik kwik wan.
Di gud nyus na dat pia na frut we GI rili smɔl . Di GI fɔ pia de bitwin 20 ɛn 49. Dis min se if yu it pia i nɔ go mek yu blɔd shuga lɛvɛl go ɔp wantɛm wantɛm.
So wetin mek di GI valyu fɔ pia so smɔl?
Di men rizin fɔ dis na di bɔku fayv we de insay di pia. Jɔs tink bɔt dat, wan smɔl pia gɛt lɛk 7 gram fayv. Dat na lɛk 20% pan di fayv we yu nid fɔ wan de. (Na avrej, uman nid lɛk 25 gram fayv ɛvride, ɛn man nid lɛk 38 gram.) Dis fayv de ɛp fɔ kɔntrol di rit we di it de digest ɛn ad shuga to di blɔd.
Dɔn bak, pia gɛt tin dɛn we dɛn kɔl anthocyanins, we de gi dɛn fayn fayn kɔlɔ. Sɔm stɔdi dɔn sho se dɛn tin ya kin ɛp fɔ ridyus di risk fɔ gɛt Tayp 2 Dayabitis. Bɔt dɛn nid fɔ du mɔ risach bɔt dis.
Nɔto fɔ kɔntrol shuga nɔmɔ, bɔt i gɛt bɔku ɔda bɛnifit dɛn!
Pia nɔto jɔs wan fayn fayn frut, na supamakit we pak wit nyutrishɔnal bɛnifit dɛn.
- Vitamin ɛn minral: Apat frɔm fayv, pia gɛt vaytamɛn C, vaytamɛn K, potashɔm , ɛn bɔku antiɔksidant dɛn we de protɛkt di sɛl dɛn na wi bɔdi.
- Gud fɔ di dijestiv sistɛm: Pia rili gud fɔ yu intestinal wɛlbɔdi. Pia kin briŋ rilif bak to di wan dɛn we gɛt kɔndishɔn lɛk kɔnstipɛshɔn.
- At hεlth: Pruf de bak se di antioksidant dεm we de insay frut lεk pia de εp fכ ridyus di risk fכ at sik εn hεy kכlestכl lεvεl.
Yu fɔ tink bɔt dɛn tin ya bak we yu de it pia.
I nɔ mata aw pia kin bɛnifit yu, sɔm tin dɛn de we yu fɔ tek tɛm wit as pɔsin we gɛt dayabitis.
Amount of kabɔhaydrɛt
As pɔsin we gɛt dayabitis, yu fɔ de tink bɔt yu kabɔhaydrɛt ɔltɛm. Wan smɔl pia gɛt lɛk 22 gram kabɔhaydrɛt . Dat na lɛk 1.5 savis fɔ kabɔhaydrɛt. So mek shɔ se yu tink bɔt dis amount we yu de ad pia to yu it ɛvride. Fɔ it bɔku pia wan tɛm nɔto fayn tin.
Wetin na di bɛst we fɔ it?
Lɛk ɔl di frut dɛn, di bɛst we fɔ it pia na fɔ it am ɔl . Dat min se wit di peel . Dis na bikɔs di skin gɛt di mɔs nyutriɛnt, mɔ di fayv ɛn antiɔksidant. Bɔt nɔ fɔgɛt fɔ was dɛn fayn fayn wan bifo yu it.
Wetin bɔt pia dɛn we dɛn kin put insay tin ɛn dray?
If i nɔ kin izi fɔ fɛn fresh pia ɔltɛm, yu kin tink bɔt pia we dɛn put insay tin ɔ dray. Bɔt yu fɔ rili tek tɛm wit dat. Lɛ wi si wetin mek.
| Pia tayp | Wetin yu nid fɔ no | Wetin na di bɛst? |
|---|---|---|
| Fresh pia dɛn | Bɔku pan di nyutrishɔn de insay di peel. So it am wit di peel. Bɔt was am fayn fayn wan. | Dis na di bɛst ɛn we dɛn kin advays pas ɔl . |
| Pia dɛn we dɛn kin put insay tin | Di wan dɛn we dɛn mek wit shuga sirop gɛt bɔku shuga we dɛn ad. Rid di lɛbl gud gud wan. | Pik di wan dɛn we se "pak insay wata" ɔ "pak insay 100% jus." |
| Pia dɛn we dɔn dray | Pan ɔl we di fayv ɛn di tin dɛn we de insay di shuga stil de, di shuga we de insay de rili bɔku. Yu nid fɔ rili tek tɛm wit di bɔku bɔku tin dɛn we yu de it. | Na smɔl tin nɔmɔ it, ɔ i go fayn fɔ mek yu avɔyd am ɔltogɛda. |
Aw fɔ ad pia to yu it
Apat frɔm we yu jɔs de it pia, yu kin ad am to yu it difrɛn difrɛn we dɛn we fayn.
- Kɔt am smɔl smɔl ɛn ad am to yu salad.
- Kɔt di pis dɛn ɛn put dɛn pan yogɔt fɔ it brɛf.
- It am gril ɔ poch fɔ shɔt tɛm.
Frut dɛm we de sawnd lɛk "pia" bɔt nɔto pia
Frut dɛn de na di wɔl we dɛn kɔl ‘pia’ bɔt nɔto rili pia. Wan ɛgzampul na di `prickly pear`. Na wan kayn kaktus. En di `balsam pear` na di sem wit di gourd we wi sabi so gud gud wan. So nɔ kɔnfyus dɛn tin ya wit pia.
Mɛsej we dɛn kin kɛr go na os
- Pia na fayn frut fɔ di wan dɛn we gɛt dayabitis. di lכw glycemic index (GI) we dεn gεt εn di hכy fayba de εp fכ kכntrכl di bכdi shuga lεvεl.
- Di bɛst tin na fɔ it fresh pia, was am fayn fayn wan, ɛn wit di peel.
- Yu fɔ tink bɔt di bɔku bɔku tin dɛn we yu de it. Yu fɔ no di kayn kabɔhaydrɛt we de insay wan pia ɛn ajɔst am to yu it plan fɔ it ɛvride.
- Nɔ it pia we dɛn put insay tin insay shuga srɔp ɛn dray pia we gɛt bɔku shuga.
- I fayn ɛn i bɛtɛ fɔ tɔk to yu dɔktɔ bifo yu mek ɛni chenj pan yu it, mɔ if yu gɛt sik lɛk dayabitis.
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