Yu dɔktɔ dɔn ɛva tɛl yu se yu blɔd shuga dɔn pas smɔl pas aw i fɔ bi, bɔt i nɔ bɔku fɔ mek dɛn kɔl am dayabitis? Yu go dɔn yɛri dis we dɛn kɔl "Sugar Borderline". We wi de tɔk bɔt mɛrɛsin, wi kin kɔl dis sik Prediabetes . I min di stej bifo pɔsin gɛt dayabitis. Nɔ fred ɔ fred we yu yɛri dis wɔd. Na bikɔs dis nɔto dayabitis. Bɔt dis na rili impɔtant sayn frɔm wi bɔdi. Wi bɔdi de mɛmba wi fɔ "tek tɛm, na tɛm fɔ mek sɔm smɔl chenj dɛn na yu layf."
Wetin rili na prɛdiabitis?
Fɔ tɔk am simpul wan, prɛdayabitis na we yu bɔdi nɔ de yuz di ɔmon insulin fayn fayn wan. Insulin na di tin we de ɛp fɔ chenj di shuga ɔ glukɔs we de insay di it we wi de it to ɛnaji. Insay prɛdiabetes, dis prɔses kin pwɛl smɔl. Dis kin mek di shuga we de na di blɔd kin bɔku smɔl pas aw i kin bi.
Mɛmba se fɔ gɛt prɛdiabɛtis nɔ min se yu go mɔs gɛt tayp 2 dayabitis. If yu adopt wɛl bɔdi layf, yu kin avɔyd dis risk kpatakpata ɔr delay am fɔ lɔng tɛm. Dɛn chenj ya kin protɛkt yu bak frɔm at sik ɛn bɔku ɔda wɛlbɔdi prɔblɛm dɛn.
So, lɛ wi si aw wi go mek dis difrɛns.
Step Wan: Lɛ wi gi wi bɔdi smɔl ɛksesaiz.
We yu de du ɛksɛsayz, yu bɔdi de yuz di shuga we de na yu blɔd fɔ mek yu gɛt trɛnk. So, we yu mek am abit fɔ ɛksesaiz ɛvride, as tɛm de go, yu blɔd shuga go kɔntrol insɛf. I go mek yu bɔdi gɛt mɔ sɛns bak fɔ insulin. Dis min se yu mɔsul dɛn kin yuz shuga izi wan fɔ mek dɛn gɛt ɛnaji.
Tray fɔ du ɛksɛsayz fɔ lɛk 150 minit so insay di wik. 30 minit insay di de, 5 dez insay di wik na infεkt. Yu nɔ nid fɔ du bɔku ɛksesaiz we de mek yu strɛs. Ivin sɔntin we simpul lɛk dis go du:
- Wach kwik kwik wan: Waka kwik kwik wan rawnd di os ɔ na strit te yu brok gud swet.
- Wata aerobics: Dɛn tin ya kin rili fayn.
- Tek dans klas: i gud fɔ di maynd ɛn i fayn fɔ di bɔdi.
- Sayklis: Fɔ rayd baysikul na gud ɛksesaiz bak.
Apat frɔm dat, i go bɛtɛ if yu ebul fɔ du trɛnk trenin fɔ at le tu dez insay di wik. Dis min se yu fɔ es wet, du ɛksɛsayz we yu de yuz wet, ɔ du ɛksɛsayz we yu de yuz yu yon bɔdi wet (e.g. push-up, squats).
If yu nɔ ɛva du ɛksɛsayz bifo, tɔk to yu dɔktɔ bɔt us ɛksesaiz dɛn we nɔ bad ɛn we fayn fɔ yu.
Step Tu: Kɔntrol Yu Wet
Nɔr lɔ nɔr de fɔ se ɔlman wae gɛt prɛdiabɛtis nid fɔ lɛf fɔ it. Bɔt if yu gɛt bɔku bɔku bɔdi smɔl, risach dɔn sho se if yu lɔs 5% to 10% pan yu bɔdi wet, dat kin mek yu nɔ gɛt dayabitis pas 50% .
Fat we de rawnd di bɛlɛ kin rili denja. Dis ɛkstra fat kin chenj di ɔmon dɛn we wi bɔdi de du ɛn di we aw wi want fɔ it. I kin pwɛl di sɛl dɛn bak we de ɛp wi fɔ yuz insulin. So, fɔ ridyus di bɛlɛ fat na big ɛp fɔ kɔntrol di blɔd shuga.
Step Tri: Chenj di we aw yu de it
Dis na di tin we at pas ɔl fɔ bɔku pipul dɛn. Bɔt i nɔto big tin if yu bigin wit smɔl chenj dɛn. Stay away frɔm ultra-processed foods we gɛt bɔku ad shuga. Dat min tin dɛn lɛk drink dɛn we gɛt shuga, kandy, biskit, kek, ɛn it dɛn we dɛn mek wit wayt flawa. Dɛn it ya nɔ gɛt bɛtɛ tin fɔ it, ɛn dɛn kin mek di blɔd shuga go ɔp kwik kwik wan.
| Tin dɛn fɔ ad to yu it mɔ ɛn mɔ | Tin dɛn fɔ ridyus ɔ stɔp |
|---|---|
| Whol grens: brawn rays, ɔts, malet, bali | Shuga ɛn drink dɛn we dɛn dɔn swit (soda, kɔdial) . |
| Fresh frut: wan ɔ tu frut fɔ wan de | Wait bred, it dɛn we dɛn mek wit wayt bred flawa (kek, bɔn) . |
| Vegjetabul dɛn we nɔ gɛt bɔku stach: kabij, spinach, bita gɔd, okra, kɔkumba | Fɔd dɛn we dɛn kin put insay tin, pak, ɛn we dɛn dɔn prosɛs |
| Nat: kash, pinat, amɔnd (in smɔl smɔl) . | Di it dɛn we dɛn dɔn frɛsh dip |
| di protin dεm we nכ gεt fεt: fish, kכkכ (we nכ gεt skin), eg, lεntil, chikip | Mit dɛn we dɛn dɔn prosɛs (sosish, mitbɔl) . |
Mɔ simpul advays dɛn fɔ chenj di we aw yu de it:
- Ridyus di amount we yu de it: Ridyus di amount we yu de sheb na yu plet smɔl.
- Bɔyl ɛn bek it: Bifo yu frɛy dip, mek yu abit fɔ bɔyl, bek, ɔ gril yu it.
- Yuz ɔliv ɔyl: Bifo yu yuz bɔta ɔ majarin, yuz sɔntin lɛk ɔliv ɔyl ɔ kokonat ɔyl.
- Go mit-fri wan de insay di wik: It it we dɛn mek wit vɛjitebul ɛn ɔyl.
If yu gɛt prɔblɛm fɔ plan fɔ it tin we go fayn fɔ yu, go to yu dɔktɔ . I kin rifer yu to pɔsin we sabi bɔt it/nyutrishɔn. Dɛn kin mek wan plan fɔ it fayn fayn wan we de fɔ yu ɛn we yu kin stik to.
Lɛ wi luk ɔda impɔtant pɔynt dɛn bak.
Slip fayn fayn wan.
Stɔdi dɔn sho se we pɔsin nɔ slip fayn, i kin mek i nɔ izi fɔ kɔntrol di blɔd shuga ɛn di we aw i want fɔ it. If yu slip smɔl pas 5-6 awa insay di de, dat kin mek yu gɛt bɔku bɔku sik ɛn gɛt tayp 2 dayabitis. Nɔr slip kwaliti kin ɛp bak fɔ du dis. If yu gɛt prɔblɛm wit slip we nɔ de dɔn, nɔ drink kɔfi na ivintɛm. Dɔn bak, nɔ drink rɔm nia di tɛm we yu go slip. Dɛn tin ya kin ambɔg yu slip. If dɛn tin ya nɔ ɛp, tɔk to yu dɔktɔ.
Nɔ smok.
Di wan dɛn we de smok kin gɛt bɔku sik we dɛn kɔl prediabetes pas di wan dɛn we nɔ de smok. Di nikotin we de insay sigrɛt de mek i nɔ izi fɔ di bɔdi fɔ yuz insulin fayn fayn wan. So, lɛf fɔ smok kwik kwik wan. Gɛt di advays we yu nid frɔm yu dɔktɔ .
Gɛt dɔktɔ chɛk-ap ɔltɛm.
Yu dɔktɔ kin chɛk yu blɔd shuga fɔ si aw yu de du. I kin disayd if di chenj dɛn we yu de chenj yu layf de wok ɔ if yu nid fɔ bigin tek mɛrɛsin lɛk mɛtfɔmin fɔ kɔntrol yu blɔd shuga.
Prediabetes nɔr kin ɔltɛm mek yu gɛt sɔm kayn sik. Dis min se yu nɔ go no se yu gɛt am, ilɛksɛf yu gɛt am. So if yu gɛt tin dɛn we kin mek yu gɛt prɔblɛm, tɔk to yu dɔktɔ bɔt dɛn we yu de chɛk yu ɛvri ia.
Di tin dɛn we kin mek pɔsin gɛt prɛdiabɛtis:
- We yu gɛt bɔku bɔku wet (Ovaweit/Obese) .
- Ova 40-45 ia ol
- Layf we nɔ de du natin
- Fɔ gɛt pɔsin we de nia yu fambul we gɛt dayabitis
- Uman dɛn we gɛt di sik we dɛn kɔl Policystic Ovarian Syndrome (PCOS) .
- If yu bin gɛt gestational dayabitis we yu bin gɛt bɛlɛ
If dɛn no se yu gɛt prɛdiabɛtis, yu dɔktɔ go tɛl yu wetin fɔ du nɛks.
Mɛsej we dɛn kin kɛr go na os
- Prediabetes nɔto dayabitis. Na "warning" we yu bɔdi de gi yu.
- If yu chenj di rayt we aw yu de liv yu layf, dat kin mek yu nɔ gɛt tayp 2 dayabitis bad bad wan.
- Fɔ ɛksesaiz fɔ 30 minit ɛvride, fɔ it fayn, ɛn fɔ kɔntrol yu bɔdi wet rili impɔtant.
- Bikɔs bɔku tɛm, prɛdiabɛtis nɔ kin gɛt ɛni sayn, i fayn fɔ go to yu dɔktɔ ɔltɛm fɔ mek dɛn chɛk yu blɔd if yu gɛt tin dɛn we kin mek yu gɛt dis sik.
- Fɔ ɛnitin we de mɔna yu fɔ gɛt wɛlbɔdi ɔ bifo yu mek ɛni chenj na yu layf, tɔk to yu dɔktɔ fɔ advays.
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