Yu dɔktɔ tɛl yu se yu dɔn nia fɔ gɛt dayabitis, dat na, yu gɛt wan sik we dɛn kɔl ‘prediabetes’? Yu tink se yu bin de fred wantɛm wantɛm we yu yɛri dat? O yu bin tink kol kol se, "Oh, a no geht dayabitis yet, mek wi si leta"? Fɔ tru, nɔbɔdi pan dɛn tin ya nɔ fɔ apin. Dis na sɔntin we wi fɔ tink bɔt siriɔs wan, bɔt nɔto sɔntin we wi fɔ fred ɛn fred bɔt. Bikɔs, dis na di bɛst tɛm fɔ mek yu tɔn ɔltin ɛn gɛt wɛlbɔdi.
Wi men gol fɔ bi fɔ mek yu blɔd shuga lɛvɛl kɔmɔt na dis ‘pri-diabetic’ rɛnj ɛn go insay wan nɔmal rɛnj. Dis kin mek big difrɛns bay di tin dɛn we yu de du ɛvride. Infakt, sɔntɛnde, fɔ chenj di we aw wi de liv in layf kin gɛt pawa pas fɔ tek mɛrɛsin.
So, lɛ wi bigin wit dɛn tri simpul tin ya.
1. Fɔ lɔs yu wet we yu nɔ nid na sɔntin we yu fɔ du.
If yu bɔdi wet pas aw i fɔ bi, fɔ lɛf fɔ it bɔku bɔku it na di men tin we go mek yu ebul fɔ pul dis prɔblɛm.
Risach dɔn sho se if yu lɔs jɔs 5% to 10% pan yu bɔdi wet kin mek big difrɛns. Ivin if yu lɔs yu wet smɔl, dat kin ɛp fɔ mek yu blɔd shuga kam bak to nɔmal ɛn mek yu nɔ gɛt dayabitis ɔ at ɔl i kin mek yu nɔ gɛt dayabitis. Imajin if yu wet 80 kg, if yu lɔs jɔs 4 to 8 kg, dat go mek big difrɛns.
Fɔ mek yu ebul fɔ du dis, mɛmba dɛn tin ya:
- Kɔntrol yu it: We yu de sheb wan plet rays, sheb am wit sɔm kɔntrol.
- Ridyus di kalori: Ridyus it dɛn we gɛt bɔku fat, mɔ di sɛtyuret fat, shuga, ɛn kabɔhaydrɛt as yu ebul.
- It gud tin dɛm: Put bɔku frut, vɛjitebul, slim prɔtin lɛk fish, chukchuk, ɛn ɔl grens insay yu it.
Fɔ tɔk am simpul wan, tray fɔ ful-ɔp af pan yu plet wit vɛjitebul ɛn frut dɛn.
2. Mek ɛksesaiz bi yu abit.
Jɔs sidɔm nɔ fayn atɔl. Fɔ liv aktif layf rili impɔtant. Tink bɔt am, tray fɔ du wan aerobic aktiviti we go mek yu at rit ɔp, lɛk fɔ waka kwik kwik wan, fɔ rayd baysikul, ɔ fɔ swim, fɔ at le 30 minit insay di de, 5 dez insay di wik. Dat na 150 minit insay di wik.
Apat frɔm dat, du ɛksashɔn dɛn fɔ tren yu trɛnk, lɛk fɔ es wet ɔ fɔ yuz rɛsistɛns band, tu tɛm insay di wik.
Wetin mek i impɔtant fɔ du ɛksɛsayz?
Ɛksesaiz lɛk dis go mek yu mɔsul dɛn strɔng. Dɔn:
- I de ɛp fɔ kɔntrol di blɔd shuga.
- Di we aw di bɔdi de ansa di ɔmon we dɛn kɔl insulin kin bɛtɛ.
- Yu bɔdi de bɔn kalori ivin we yu jɔs tinap.
3. If yu de smok, stop nau.
Rili strɔng link de bitwin smok ɛn dayabitis. Di wan dɛn we de smok kin gɛt tayp 2 dayabitis frɔm 30% to 40% pas di wan dɛn we nɔ de smok.
Nɔto dat nɔmɔ, if pɔsin we gɛt dayabitis kɔntinyu fɔ smok, di risk fɔ gɛt siriɔs prɔblɛm lɛk at sik ɛn blayndnɛs bak kin bɔku. So, di mɔ yu lɛf fɔ smok kwik kwik wan, na di mɔ i go fayn fɔ yu.
| Di men tin dɛn we yu fɔ du | Advays we pɔsin kin gɛt |
|---|---|
| Fɔ lɔs yu wet | Lɔs 5%-10% pan yu ɔl wet. Kɔntrol di sayz fɔ yu plet. Ridyus ɔyl, shuga, ɛn flawa it dɛn ɛn mek yu it bɔku vɛjitebul, frut, mit we nɔ gɛt bɔdi, ɛn fish. |
| We yu de du ɛksasaiz | Waka kwik kwik wan, bayk ɔ swim fɔ 30 minit insay di de, 5 dez insay di wik. Du ɛksɛsayz lɛk fɔ es wɛt tu tɛm insay di wik. |
| Fɔ lɛf fɔ smok | I de ridyus di risk fɔ gɛt dayabitis ɛn di prɔblɛm dɛn we i kin gɛt bad bad wan. I bɛtɛ fɔ lɛ yu stɔp wantɛm wantɛm. |
Ustɛm dɛn nid fɔ tek mɛrɛsin?
Pan ɔl we di chenj we pɔsin kin chenj in layf kin gɛt wɔndaful tin fɔ du, sɔm pipul dɛn kin nid fɔ tek mɛrɛsin bak fɔ dis ‘pri-diabetes’ kɔndishɔn.
Yu dɔktɔ kin gi yu wan mɛrɛsin we dɛn kɔl metformin , mɔ if yu gɛt ɔda tin dɛn we kin mek yu gɛt dis sik, lɛk:
- If yu gud kɔlɔstrel (HDL kɔlɔstrel) lɛvɛl smɔl
- If yu gɛt bɔku bɔku triglisɛrɛyd, we na wan kayn fat na yu blɔd
- If yu mama ɛn papa ɔ yu brɔda ɛn sista gɛt dayabitis
- If yu rili ɔvaweit
Mɛmba se if yu de tek mɛtfɔmin, yu fɔ rili fala yu dɔktɔ fɔ gɛt mɔ advays . Dɔn bak, yu fɔ kɔntinyu fɔ liv di wɛlbɔdi layf we wi bin tɔk bɔt. Mɛrɛsin na jɔs ɛp, na in wan nɔ de mɛn ɔltin.
Tek akshɔn naw. If yu nid ɛp, nɔ fred fɔ aks fɔ ɔda ɛp frɔm yu dɔktɔ, pɔsin we sabi bɔt it, ɔ pɔsin we sabi tren yu.
Mɛsej we dɛn kin kɛr go na os
- Prediabetes na wan sayn wae de wɔn pipul dɛm bifo yu gɛt dayabitis. Nɔ panik, dis na di bɛst tɛm fɔ tek akshɔn.
- If yu lɔs smɔl lɛk 5% to 10% pan yu bɔdi wet kin mek big difrɛns.
- Ɛksesaiz fɔ at le 150 minit insay di wik. Ivin sɔntin we simpul lɛk fɔ waka kwik kwik wan kin rili bɛnifit yu.
- If yu na pɔsin we de smok, fɔ lɛf fɔ smok na di big ɛp we yu go gi yusɛf.
- Tɔk to yu dɔktɔ ɔltɛm bɔt yu plan, mɔ bɔt mɛrɛsin.
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