Yu gɛt dayabitis? Lɛ wi lan bɔt di wɔndaful bɛnifit dɛn we pɔsin kin gɛt we i nɔ gɛt bɔku bɔku bɔdi!

Yu dɔktɔ dɔn tɛl yu se yu fat pasmak ɛn yu gɛt Tayp 2 Dayabitis? Dɔn dis atikul rili impɔtant to yu. Yu kin de tink se, "Oh my, yu tink se fɔ lɔs dis bɔku wet go rili ɛp fɔ gɛt dayabitis?" No bi in eni dawt, di ansa na "Yes, definitely!". If yu lɔs sɔm ɛkstra pawn, yu go ebul fɔ kɔntrol di shuga we yu gɛt na yu blɔd, yu go gɛt wɛlbɔdi, ɛn yu go gɛt trɛnk ɔl di de.

Bɔt dis waka nɔto fayn waka fɔ go bifo yu wan. I bɛtɛ fɔ du dɛn tin ya we yu de nia yu dɔktɔ ɔ di wɛlbɔdi ɔfisa we de advays yu bɔt dayabitis. Bikɔs as yu de lɔs yu wet, yu go nid fɔ chenj di shuga we yu de blɔd, di mɛrɛsin dɛn we yu de tek, ɛn sɔntɛm di insulin we yu de yuz. So, wi fɔ pe atɛnshɔn mɔ to dat.

Ivin if yu lɔs smɔl wet, i gɛt bɔku bɛnifit dɛn!

Yu tink se yu nid fɔ lɔs bɔku bɔku wet? Nɔ, nɔto so atɔl. Ivin smɔl chenj dɛn kin rili afɛkt yu wɛlbɔdi. Wan stɔdi sho se ivin if pɔsin we gɛt dayabitis lɔs smɔl lɛk 2% pan in ɔl bɔdi wet , dɛn blɔd shuga kɔntrol kin bɛtɛ.

Imajin se yu wet 80 kilo. 5% pan dat na 4 kilo nɔmɔ. Dat na bɔt di wet we wan rays plant gɛt. Ivin if yu lɔs da smɔl tin de, yu blɔd prɛshɔn, yu blɔd shuga, ɛn gud kɔlɔstrel (HDL Cholesterol) go bɛtɛ, ɛn dis go mek yu nɔ gɛt at sik.

So, as fɔs gol, tray fɔ lɔs 5% pan yu wet ɛn kip am ɔf. If yu gɛt da sakrifays de, yu go gɛt bɔku trɛnk fɔ go bifo. Wan tin we bɔku stɔdi dɛn dɔn pruv na dat, fɔ chenj di we aw pɔsin de liv in layf, dat na fɔ it fayn ɛn fɔ du ɛksɛsayz , na di bɛst we fɔ mɛn di tayp 2 dayabitis.

Wans yu hit yu fes 5% gol, no stop de. Kɔntinyu fɔ go bifo. If yu aim fɔ lɔs 10% to 15% pan yu ɔl bɔdi wet, yu kin ridyus yu risk fɔ gɛt at sik ɛn kɔntrol yu blɔd shuga lɛvɛl fɔ lɔng tɛm. Yu go fil fayn bɔt yusɛf we yu lɔs dis kayn we. Yu go lɔs sɔm inch rawnd yu wes, yu go go dɔŋ wan pant saiz, ɛn yu go fil bɔku layt. Dɛn chenj ya go gi yu bɔku tin fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.

Aw fɔ mek it we fit fɔ gɛt dayabitis?

We yu de tray fɔ lɛf fɔ it bɔku bɔku it, i impɔtant fɔ mek yu kɔntrol di shuga we yu gɛt na yu blɔd. I bɛtɛ fɔ lɛ yu nɔ mek yu blɔd shuga go ɔp ɔ drɔp tumɔs we yu de chenj di it we yu de it.

Jɛnɛral wan, i nɔ bad fɔ mek pɔsin we gɛt dayabitis nɔ it lɛk 500 kalori fɔ wan de. Dis ridɔkshɔn fɔ di kalori fɔ kɔmɔt frɔm prɔtin, kabɔhaydrɛt, ɛn fat. Di United States Department of Agriculture (USDA) se dɛn fɔ sheb di kalori we big pɔsin nid ɛvride lɛk dis:

• Frɔm di kabɔhaydrɛt dɛn: 45% - 55% .
• Frɔm fat: 25% - 35% .
• Frɔm prɔtin: 10% - 35%

Fɔ dɛn tin ya, di kabɔhaydrɛt dɛn kin afɛkt di blɔd shuga lɛvɛl pas ɔl . Bɔt nɔto ɔl di kabɔhaydrɛt dɛn na di sem. Fayba-rich kabohaydrɛt (fɔ ɛgzampul, ɔl gren, ɔts, vɛjitebul, frut) bɛtɛ pas it dɛn we gɛt shuga ɔ stach (bred, kek, biskit, swit drink). Bikɔs dɛn nɔ de mek di blɔd shuga go ɔp wantɛm wantɛm ɛn afta dat i krash bak.

Sɛt SMART gol dɛn!

We yu de tray fɔ rich big gol dɛn lɛk fɔ lɛf fɔ it bɔku bɔku it ɔ fɔ kɔntrol yu blɔd shuga, yu at kin pwɛl. Di bɛst sɔlv na fɔ sɛt SMART gol dɛn. SMART tinap fɔ:

• S - Spɛsifi k
• M- Dɛn kin mɛzhɔ am
• A - We pɔsin kin ebul fɔ rich
• R - I gɛt fɔ du wit am
• T - Taym-bound (gɛt tɛm frɛm) .

We yu sɛt gol dɛn dis we, yu rod kin klia ɛn yu nɔ kin lɔs.

Fɔ ɛgzampul, fɔ mek yu ebul fɔ kɔntrol dayabitis, yu nid fɔ sheb di kabɔhaydrɛt we yu de it ɛvride to sɔm it dɛn we ikwal. So yu kin sɛt wan SMART gol lɛk dis: "Fɔ di nɛks tu wiks, a go it wan it we gɛt 45 gram kabɔhaydrɛt fɔ brɛf ɛvride."

Naw si aw dis na SMART:

• Speshal: Di gol na jɔs bɔt brɛf.
• Yu kin mɛzhɔ: 45 gram kabɔhaydrɛt, ɛvride.
• Attainable: I nɔ at fɔ mek brɛkfas wit 45 gram carbs. Ɛgzampul: 1 kɔp ɔts we dɛn dɔn kuk (32 gram kabɔd) + 1/2 smɔl banana (13 gram kabɔd), 1 eg we dɛn dɔn bɔy.
• I impɔtant: We yu kɔt di kabɔhaydrɛt, i kin ɛp fɔ kɔntrol angri, we kin ɛp yu fɔ avɔyd fɔ it pasmak. Fɔ gɛt 45 gram, yu nid fɔ it prɔtin ɛn fat wit yu carbs. Fɔ ɛgzampul, if yu it wan slais bred wit eg, dat go mek yu nɔ angri pas fɔ it tu slais bred wit jam. Dis go ɛp yu bak fɔ it smɔl ɔl di de.
• Taym-bound: Dis gol na fɔ tu wiks nɔmɔ. Afta tu wiks, yu kin kɔntinyu fɔ du dis ɔ sɛt nyu gol.

Di ɛp we ɛksesaiz kin ɛp

Wan pan di bɛnifit dɛn we yu kin gɛt we yu de du ɛksɛsayz na dat i kin ɛp fɔ mek yu nɔ gɛt bɛtɛ shuga na yu blɔd. Dɔn bak, if yu de du tin, i go mɔs bi se yu nɔ go gɛt di wet.

If yu nɔ de du ɛksɛsayz naw, fɔs go to yu dɔktɔ . I go tɛl yu wetin yu ebul fɔ du ɛn wetin yu nɔ go ebul fɔ du.

Aim fɔ du at le 2 1/2 awa fɔ du mɔdaret aerobic ɛksɛsayz, lɛk fɔ waka kwik kwik wan, insay di wik. Yu kin sheb dis tɛm to 30 minit sɛshɔn, 5 dez insay di wik, as yu want.

Fɔ mek yu go ebul fɔ du mɔ fɔ lɛf fɔ it bɔku bɔku it dɛn, yu nid fɔ du mɔ bɔdi wok. Yu fɔ du trɛnk trenin bak fɔ at le tu dez insay di wik. Yu kin du dis yuz wet mashin na di jim, dɛmbɛl na os, ɔ yu yon bɔdi wet (e.g., push-ap, lunges, squats).

di fyzikal aktiviti de bכn di shuga na di bכdi εn bak di shuga we dεn stכr na di mכsul dεm εn di liva. If yu tek insulin ɔ ɔda mɛrɛsin fɔ dayabitis, yu fɔ tek tɛm bad bad wan bɔt di shuga we de na yu blɔd we yu bigin fɔ du ɛksɛsayz. As tɛm de go, as yu de ɛksesaiz ɔltɛm, yu go ebul fɔ ridyus di mɛrɛsin ɛn insulin doz, we yu tɔk to yu dɔktɔ.