Imajin se yu go to dɔktɔ, ɛn i luk yu ripɔt dɛn ɛn se, “Yu gɛt prɛdiabɛtis.” Dat min se yu de pan big risk fɔ gɛt Tayp 2 Dayabitis. Na nɔmal tin fɔ fil smɔl fɔ fred ɛn shɔk we yu yɛri dis. Bɔt di gud nyus na dat, dis nɔto di ɛnd. Dis na jɔs wɔnin. I tan lɛk di yɔlɔ layt we de kam bifo di rɛd layt na di rod. Yu kin stil chenj dis ɛn du bɔku tin fɔ mek yu nɔ gɛt dayabitis.
Di tin we impɔtant pas ɔl we wi kin du na fɔ pe atɛnshɔn pan di tin dɛn we wi kin chenj. Dat min tin dɛn lɛk di tin dɛn we wi de it ɛn di tin dɛn we wi de du fɔ mek wi bɔdi wok. Nɔr pɔynt fɔ wɔri bɔt de tin wae wi nɔr kin chenj, lɛk wi ej ɔr famili histri bɔt dayabitis. Tɔk to yu dɔktɔ, gɛt klia pikchɔ bɔt yu sityueshɔn, ɛn bigin tide fɔ no wetin yu kin du fɔ tɔn dis sityueshɔn.
Wetin rili na prɛdiabitis?
Fɔ tɔk am simpul wan, prɛdiabɛtis min se yu blɔd shuga lɛvɛl pas aw i fɔ bi, bɔt nɔr ay fɔ kɔl ful-blɔd dayabitis. Dis na di say we di denja de. Dis tɛm ya, yu bɔdi kin bigin fɔ du bad to di ɔmon we dɛn kɔl insulin, ɔ i nɔ de mek inof insulin.
Dis na lɛk yu bɔdi in ‘faynal wɔnin’. If yu du tin naw, yu gɛt gud chans fɔ mek yu nɔ gɛt dayabitis kpatakpata.
Yu dɔktɔ go ɔda fɔ mek dɛn du blɔd tɛst, lɛk HbA1c, fɔ kɔnfirm dis. Dis kin gi yu gud aidia bɔt yu avrej blɔd shuga lɛvɛl fɔ di pas 2-3 mɔnt.
Di tin dɛn we impɔtant pas ɔl: yu wet, it, ɛn ɛksesaiz
Dis na di tri pawaful wɛpɔn dɛm wae yu kin yuse fɔ blok di rod fɔ gɛt dayabitis. Fɔ lɔs bɔku bɔku wet, fɔ it fayn it, ɛn fɔ de du tin na di impɔtant tin dɛn we yu go du.
1. Fɔ kɔntrol di bɔdi wet
Ivin pipul dɛn we nɔ fat kin gɛt dayabitis. Bɔt we pɔsin gɛt bɔku bɔku wet, mɔ we pɔsin fat pasmak , na big tin we kin mek pɔsin gɛt dayabitis. Stɔdi dɔn sho se ivin smɔl ridyus pan di bɔdi wet we na 5%-10% kin ridyus di risk fɔ gɛt dayabitis bad bad wan.
Imajin aw bɔku difrɛns kin mek we yu lɔs 4 ɔ 8 kilo if yu wet 80 kilo. Dis nɔto tin we nɔ pɔsibul.
2. Big chenj na di it we yu de it
Dis na di tin we at fɔ bɔku pipul dɛn, bɔt na di tin we impɔtant pas ɔl. "Fɔ chenj di we aw yu de it" nɔ min se yu fɔ lɛf fɔ it fayn fayn it. I min fɔ pik it dɛn wit sɛns.
Risach dɔn sho se it we nɔ gɛt bɔku fat ɛn we gɛt bɔku fayv kin rili ɛp fɔ mek yu nɔ gɛt dayabitis. Na dis na aw wi kin put dis insay wi it:
| Gud tin fɔ it mɔ pan | Tin dɛn fɔ ridyus as mɔ as yu ebul |
|---|---|
| Ɔl kayn grɛn ɛn lif vɛjitebul (Gotu Kola, Mukunuwenna, Kankun) | Shuga (insay ti, kɔfi) ɛn sɔft drink |
| Vɛgjetabul dɛn we gɛt fayv (bin, karɔt, bitrut, pɔmpin) . | Fɔd dɛn we gɛt ɔyl (snek, it dɛn we dɛn dɔn frɛsh, rays we dɛn dɔn frɛsh) . |
| Brawn rays (rɛd rays), bɔku wit, ɔts | Fɔd dɛn we gɛt bɔku flawa (bred, tost, bɔn, nuts, pasta) . |
| Frut dɛn we nɔ gɛt bɔku shuga (guava, ɔrɛnj, pich, mango) . | Fɔ it dɛn we dɛn mek wit atifishinal swit lɛk kek, biskit, tɔfi, ɛn ayskrim |
| Fish, chukchuk we nɔ gɛt skin, eg, lentil, chikip | Mit dɛn we dɛn dɔn prosɛs ɛn mit dɛn we gɛt fat |
3. Spend sɔm tɛm insay di de fɔ du ɛksɛsayz.
We yu se "exercise," yu nɔ nid fɔ go na di jim. Wetin impɔtant na fɔ mek yu bɔdi kɔntinyu fɔ wok . Di gol na fɔ du sɔntin we go mek yu swet fɔ at le 30 minit insay di de, 5 dez insay di wik .
- We yu de waka fast fast
- De jɔg
- De baysikul
- De swin
- Du yad wok na os
- Fɔ ple wan spɔt we yu lɛk
Ɛni wan pan dɛn tin ya gud. Di impɔtant tin na fɔ kɔntinyu fɔ du dɛn. Sɔntin lɛk fɔ go waka wit yu padi go ɛp yu fɔ kɔntinyu fɔ du dɛn.
Yu nid mɛrɛsin?
Sɔmtɛm, if yu dɔktɔ tink se yu risk rili bɔku, i kin se yu fɔ bigin tek mɛrɛsin we go ɛp fɔ kɔntrol (delay) di biginin fɔ gɛt dayabitis wit di chenj dɛn we yu de chenj yu layf.
Bɔrku stɔdi dɔn sho se fɔ tek sɔm mɛrɛsin fɔ dayabitis, lɛk mɛtfɔmin , wit wɛl bɔdi layf kin ridyus di risk fɔ gɛt dayabitis bay lɛk 31%.
Bɔt di impɔtant tin we wi ɔl nid fɔ ɔndastand na dat if yu chenj yu layf, dat kin mek yu gɛt pawa pas wan pil . Mɛrɛsin na jɔs sɔpɔt. Di rial chenj, di rial kɔntrol, de na yu an.
So, i rili impɔtant fɔ tɔk to pɔsin we sabi bɔt it fɔ mek yu it plan ɛn fɔ no us ɛgzampul dɛn we fayn fɔ yu. Tɔk bɔt ɔl dis wit yu dɔktɔ ɛn du am ɔnda in gayd.
Mɛsej we dɛn kin kɛr go na os
- Prediabetes nɔr min se yu dɔn gɛt dayabitis. Na sayn we de wɔn pipul dɛn. Yu kin stil chenj dis.
- Di pawaful we fɔ mek yu nɔ gɛt dayabitis na fɔ chenj di we aw yu de liv yu layf . Dat min se yu fɔ it fayn ɛn ɛksesaiz ɛvride.
- Ivin if yu lɔs smɔl lɛk 5% pan yu bɔdi wet kin ridyus di risk fɔ gɛt dayabitis bad bad wan.
- Ridyus it dɛn we gɛt bɔku flawa, shuga, ɛn ɔyl as yu ebul ɛn it mɔ vɛjitebul, grɛn, ɛn frut dɛn we gɛt fayv .
- Bifo yu bigin fɔ tek ɛni mɛrɛsin ɔ mek ɛni big chenj na yu layf, mek shɔ se yu tɔk to yu dɔktɔ. Nɔ wɔri, wit di rayt gayd ɛn yu yon tray, yu kin rili win dis fɛt.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt