If yu de op fɔ bɔn pikin, na fayn tɛm. Bɔt if yu gɛt Tayp 1 ɔ Tayp 2 Dayabitis, yu go nid fɔ tek tɛm smɔl bɔt wetin yu de it ɛn drink insay dis tɛm. Nɔ tink se na big lod. If yu plan smɔl, yu kin ebul fɔ manej dɛn tin ya simpul wan ɛn mek yu ɛn yu pikin gɛt wɛlbɔdi. Lɛ wi si aw fɔ du am?
Fɔs, lɛ wi mek wan gud plan.
If yu de plan fɔ gɛt bɛlɛ, i go fayn fɔ mek yu go to dɔktɔ we sabi bɔt it fɔs . Dɛn kin ɛp yu fɔ mek wan plan fɔ it fayn fayn wan we fit yu layf ɛn gi yu di tin dɛn we yu nid. If yu it di sem tɛm ɛvride ɛn fala dis plan gud gud wan, dat kin ɛp fɔ mek yu blɔd shuga nɔ go ɔp ɔ dɔŋ wantɛm wantɛm.
Bɔt mɛmba se, "it fɔ tu pipul" nɔ min fɔ dubl di it we yu de it. We yu gɛt bɛlɛ, yu jɔs nid smɔl kalori, we na lɛk 300 pas wetin yu kin it, fɔ wan de. So bifo yu it mɔ, pe atɛnshɔn fɔ it mɔ it dɛn we gɛt fayn fayn tin dɛn fɔ it .
So, wetin wi fɔ it?
Ɔl di lɔ dɛn bɔt gud it fɔ gɛt wɛlbɔdi bɛlɛ de aplay ya. Fɔ mek yu gɛt ɔl di tin dɛn we yu nid, yu nid fɔ it fayn fayn it dɛn we gɛt vɛjitebul, ɔl gren, frut, dairy prodakt we nɔ gɛt bɔku fat, mit we nɔ gɛt bɛtɛ fat, ɛn fayn fayn fat.
Yu nid fɔ gɛt gud plan bak fɔ kɔntrol di shuga we yu gɛt na yu blɔd ɔl di de. Wan pan di bɛst we fɔ du dis na fɔ it tri men it dɛn ɛn tri snek dɛn ɛvride. Tray fɔ put at le wan kayn prɔtin ɛn kabɔhaydrɛt insay ɛni wan pan dɛn it ya.
| Tayp dɛn fɔ Protɛin | Di kayn tin dɛn we gɛt kabɔhaydrɛt |
|---|---|
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Jɔs lɛk bifo yu gɛt bɛlɛ, yu nid fɔ kɔnt yu kabɔhaydrɛt fɔ ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Di amount of carbohydrate we yu nid de dipen pan tin dɛm lɛk yu ayt, wet, aktiviti lɛvɛl, ɛn di blɔd shuga we yu de kɔntrol naw. Yu dɔktɔ we de mɛn yu it go tɛl yu ustɛm di kayn kabɔhaydrɛt ɛn kalori we yu gɛt fɔ yu. Di kalori we yu nid kin go ɔp smɔl smɔl as yu bɛlɛ de go bifo.
Impɔtant tin dɛn fɔ it fɔ mek uman gɛt bɛlɛ
Tek spɛshal kia fɔ dɛn tin ya we ɔl mama we gɛt bɛlɛ nid insay dis tɛm.
- fכlik asid: I de protεkt frכm di nyural tyub dεfekt dεm na di pikin in bren εn spεnal kכd. Yu nid 400-800 maykrogram fɔlik asid fɔ wan de. Yu kin gɛt am insay pil fɔm, ɛn bak insay spinach, nɛt, ɛn fɔtified bred ɛn siriɔs. Aks yu dɔktɔ bɔt ɔda vaytamɛn dɛn we yu go nid.
- Kalsiɔm: Yu kin gɛt am frɔm it dɛn we gɛt dairy ɛn vɛjitebul dɛn lɛk brɔkoli.
- Vitamin D: Dɛn kin fɛn am na fish lɛk salmɔn ɛn fɔtified milk.
- Ayɔn: Yu kin gɛt am frɔm rɛd mit we nɔ gɛt bɛtɛ trɛnk ɛn ligɛm lɛk bins ɛn lentil.
Wan rili izi we de fɔ ɔganayz yu plet. Divayd wan pat pan 4 pan yu plet to prɔtin sɔs lɛk mit ɔ fish, ɛn ɔda kwata to it we gɛt stach lɛk rays, pɔt, ɔ kɔn. Fil di ɔda af wit vɛjitebul dɛn we nɔ gɛt bɔku stach lɛk grɛn, tomato, ɛn pɔmpin. Yu kin ad wan glas milk ɔ yogɔt bak to yu it.
Fɔ tru, yu fɔ stɔp dɛn tin ya!
Sɔm tin dɛn de we yu fɔ rili avɔyd we yu gɛt bɛlɛ fɔ mek yu ɛn yu pikin sef.
| Wetin nɔ fɔ tek | Rizin ɛn impɔtant pɔynt dɛn |
|---|---|
| Rum | i de mek di pikin bכku bכku bכku bכku wan εn fכ mek di pikin rɔm. So stɔp kpatakpata. |
| Fɔd we dɛn nɔ kuk ɔ we dɛn nɔ kuk fayn | Nɔ it raw fish (lɛk sushi), fish we gɛt bɔku mɛkuri (lɛk tilefish), milk we nɔ pastɔrayz, chiz (lɛk Bri, Feta), ɛn jus. Kuk mit, eg, ɛn bɔd fayn fayn wan. Kuk sosish te i wam fayn fayn wan. |
| Drink dɛn we gɛt bɔku kafin | Nɔ it pas 200 miligram kafin fɔ wan de (lɛk 1 1/2 kɔp kɔfi we yu kin drink ɔltɛm). Sɔm ɛbul ti nɔ gɛt kafin, bɔt dɛn nɔ no aw dɛn kin afɛkt yu pikin, so aks yu dɔktɔ bifo yu drink am. |
| Atikul dɛn we dɛn kin yuz fɔ swit | Pan ɔl we dɛn nɔ pruv se dɛn tin ya nɔ sef we uman gɛt bɛlɛ, i bɛtɛ fɔ it dɛn smɔl smɔl. Chek di it lebul fɔ di tin dɛn we dɛn kin yuz lɛk aspartame ɛn saccharin. Aks yu dɔktɔ fɔ advays bɔt ɔmɔs i fayn fɔ du. |
| Swit ɛn dɛzat dɛn | Dɛn tin ya kin ad kabɔhaydrɛt we nɔ de gi ɛni nyutrishɔn, we kin mek di blɔd shuga lɛvɛl go ɔp. So limit dɛn tin ya bad bad wan. |
Mɛsej we dɛn kin kɛr go na os
- Frɔm di tɛm we yu de plan fɔ gɛt bɛlɛ, tɔk to pɔsin we sabi bɔt it ɛn mek wan it plan we go wok fɔ yu.
- "It fɔ tu" nɔ min fɔ it tu tɛm pas dat, i min fɔ pik ɛn it tin dɛn we gɛt mɔ tin fɔ it.
- Plan fɔ it 3 men it dɛn ɛn 3 snek dɛn ɛvride. Put prɔtin ɛn kabɔhaydrɛt pan ɛni it.
- Fɔ kip yu blɔd shuga lɛvɛl ɔnda kɔntrol impɔtant fɔ yu ɛn yu pikin in wɛlbɔdi. Fɔ fala yu dɔktɔ in instrɔkshɔn dɛn gud gud wan.
- Nɔ drink rɔm, it raw it, ɛn drink pasmak kafin kpatakpata. If yu de dawt bɔt it, nɔ ɛva gɛs bɔt am, aks yu dɔktɔ fɔ kɔnfɔm.
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