Yu taya fɔ tray difrɛn we dɛn fɔ lɛf fɔ it bɔku bɔku it dɛn? Fɔ kɔnt di kalori dɛn ɛn fɔ mɛzhɔ ɛn mɛzhɔ yu it kin rili taya, nɔto so? Bɔt wetin yu tink bɔt we fɔ lɛf fɔ it bɔku bɔku it dɛn we yu nɔ kɔnt di kalori dɛn ɛn bay we yu pik di rayt it dɛn? Di wan dɛn we de bɔs shuga! Fɔ it na wan pan dɛn we dɛn de. Di men tin we dis it de pe atɛnshɔn pan na fɔ kɔntrol di bɔku shuga ɛn rifin flawa we wi de it.
Wetin na di men prinsipul fɔ di Shuga Busters! Lɛ yu bɔdi kam dɔŋ?
Dis it plan na rili simpul tin. I se yu kin lɛf fɔ it bɔku bɔku it dɛn we gɛt fayv, di rayt kayn frut, vɛjitebul, prɔtin, ɛn ɔl di tin dɛn we yu kin it. Bɔt di big prɔblɛm na fɔ lɛf fɔ yuz rifin shuga ɛn wayt flawa kpatakpata.
Fɔ tɔk am simpul wan, dis it de bays pan it dɛn we gɛt smɔl glycemic index (GI) . Naw yu kin de wɔnda wetin na di glycemic index (GI). Na fɔ no aw kwik ɛn aw di it we wi de it de mek wi blɔd shuga go ɔp.
- Fɔ it dɛn we gɛt ay GI: Dɛn kin dayjɛst dɛn tin ya kwik ɛn mek di blɔd shuga lɛvɛl go ɔp wantɛm wantɛm.
- Fɔ it dɛn we gɛt smɔl GI: Dɛn kin dayjɛst dɛn tin ya sloslo, we kin ɛp fɔ mek di blɔd shuga nɔ chenj.
Tink bɔt am, tin dɛn lɛk wayt bred, brawn rays, pɔt, ɛn shuga gɛt rili ay GI valyu. Bɔt dat nɔ min se ɔl di kabɔhaydrɛt dɛn bad. Dis buk de tich yu aw fɔ it "gud" kabɔhaydrɛt, mɔ di ɔl grens lɛk brawn rays ɛn ɔts.
Di men gol fɔ dis we na fɔ kɔntrol di bɔdi wet bay we i de kɔntrol di shuga we de na di blɔd.
Wetin na di tin dɛn we wi kin it ɛn we wi nɔ kin it?
Dis it nɔ de ban ɛni big grup fɔ it ɔltogɛda. Bɔt dɛn fɔ pul di it dɛn we gɛt ay glycemic index (GI) . Lɛ wi si wetin na dɛn tin ya.
| Fɔd dɛn we dɛn alaw | Fɔd dɛn we dɛn nɔ fɔ it |
|---|---|
| Frut ɛn vɛjitebul dɛn:Bɔku kayn dɛn kin fayn. (e.g. apul, ɔrɛnj, bɛri, grɛn vɛjitebul) | Sɔm frut ɛn vɛjitebul dɛn: I gɛt bɔku shuga lɛk pɔt, bit, kɔn, watamɛlɔn, painapul. |
| Grens: Brawn rays, bred we dɛn mek wit ɔl gren, ɔtmil, ɛn bɔku wit. | Rifayn grens: wayt bred, brawn rays, it dɛn we dɛn mek wit wayt flawa (kek, biskit, bɔn). |
| Protein: Milk we nɔ gɛt bɔku fat, chiz, yogɔt, eg, nɛt, fish, ɛn mit we nɔ gɛt bɛtɛ fat lɛk bif ɛn bɔd. | Shuga ɛn swit: Tebul shuga, soda, kandy, chɔklɛt, swit it dɛn. |
| Switin: Dɛn alaw atifishal switin lɛk Ikwal, Swit’N Lɔw instead ɔf shuga. I fayn fɔ mek ayskrim we nɔ gɛt shuga. | Fɔd dɛn we dɛn dɔn prosɛs: Nɔ it tin dɛn we dɛn pak bikɔs dɛn kin gɛt shuga we dɛn ayd. |
| Alkol: Dɛn kin alaw fɔ drink smɔl rɔm, mɔ rɛd wayn. | Bia: Dɛn nɔ kin advays fɔ mek bia bikɔs i gɛt ay GI valyu. |
Aw bɔku tray fɔ du dis?
Di bɛst tin bɔt dis na dat yu nɔ nid fɔ kɔnt di kalori ɔ mɛzhɔ yu it. Bɔt yu fɔ tek tɛm wit di sayz dɛn we yu fɔ it.
Insay di fɔs tɛm, i go fayn fɔ kip wan buk we de tɔk bɔt dis tɔpik te yu mɛmba di rayt tin we gud ɛn wetin bad fɔ it.
Fɔ pripia it ɛn fɔ go bay tin dɛn
I bɛtɛ fɔ kuk yu yon it na os, bikɔs bɔku it dɛn we dɛn pak (processed foods) we yu kin bay na di stoa kin gɛt shuga we ayd we wi nɔ ivin no bɔt. Na dat mek i rili impɔtant fɔ rid di lɛbl dɛn we yu de bay prɔdak.
Ɛksasayz
I rili fayn fɔ du ɛksɛsayz wit dis it. Yu kin du ɛni ɛksesaiz we yu lɛk. Ivin fɔ jɔs waka fɔ 30 minit insay di de, i go du fɔ yu.
Dis fayn fɔ pipul dɛn we gɛt spɛshal it?
I fayn fɔ pipul dɛn we nɔ de it bif?
Fɔ tɔk tru, dis nɔto gud fit fɔ vegans, as dis it plan de ɛnkɔrej sɔm lɛvul fɔ animal protɛin intake.
Fɔ di wan dɛn we de it tin dɛn we nɔ gɛt bɔku fat?
If yu kin fala di it we nɔ gɛt bɔku fat ɛn we gɛt bɔku kab, dis nɔ go fayn fɔ yu. Bikɔs bɔku pan di it dɛn we dɛn rayt ‘lɔ-fat’ na di makit gɛt bɔku shuga. Di wan dɛn we de bɔs shuga! Di it se yu fɔ gɛt 30%-40% pan yu ɛvride kalori frɔm fat. Bɔt dat nɔ min bad fat, bɔt i min fɔ gɛt wɛlbɔdi fat ɛn mit we nɔ gɛt bɛtɛ bɔdi.
Fɔ di wan dɛn we de it tin dɛn we nɔ gɛt bɔku sɔl?
Yɛs, dis we ya kin rili ɛp yu if yu de it tin dɛn we gɛt sɔl. Dis we ya min fɔ avɔyd it dɛn we dɛn dɔn prosɛs, we kin mek pɔsin nɔ it bɔku sɔl. Bɔt i impɔtant fɔ pe atɛnshɔn to di sodium we de na di it lɛbl dɛn.
Di we aw di dɔktɔ dɛn kin tink: Yu tink se dis kin rili wok?
Dis na di kwɛstyɔn we impɔtant pas ɔl. Lɛ wi si wetin di mɛdikal kɔmyuniti gɛt fɔ tɔk bɔt dis.
Fɔ lɔs yu wet na sɔntin we shɔ we yu pul tin dɛn lɛk pɔt, kɔn, brawn rays, wayt bred, bit, bia, ɛn rifin shuga na yu it. Yu go si rizulyt kwik kwik wan, mɔ if yu dɔn it bɔku pan dɛn it ya na yu it ɔltɛm.
Di wan dɛn we de bɔs shuga! di mεtכd de wok bay we yu de kכt di kalori dεm we dεn ad shuga εn prכsεs it dεm εn ad it dεm we gεt fayv we de εp yu fכ fil ful. Vɛgjetabul dɛn we gɛt fayv, ɔl grens, mit we nɔ gɛt bɛtɛ bɔdi, fish, fat we gɛt wɛlbɔdi, ɛn frut na di fawndeshɔn fɔ ɛni plan fɔ lɔs yu wet we go mek yu gɛt wɛlbɔdi.
Bɔt di tin we impɔtant pas ɔl fɔ mɛmba na dat, pan ɔl di sakrifays stori dɛn we di wan dɛn we dɔn fala dis it dɔn gɛt, nɔto inɔf sayɛns pruf yet fɔ kɔnfirm di rizɔlt dɛn.
Dis we ya kin rili fayn fɔ pipul dɛn we gɛt dayabitis ɔ we nɔ gɛt insulin . Di rizin fɔ dis na bikɔs i de put it dɛn we gɛt smɔl GI valyu fɔs, we de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl.
Advays we impɔtant pas ɔl: If yu gɛt ɛni sik (especially dayabitis, at sik), mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin ɛni it plan lɛk dis.
Mɛsej we dɛn kin kɛr go na os
- Shuga Bɔsta dɛn! na it plan we de ɛp yu fɔ lɔs yu wet we yu nɔ de kɔnt di kalori, tru it dɛn we de kɔntrol di blɔd shuga lɛvɛl (lɔ GI).
- If na so i bi, yu fɔ avɔyd it dɛn we gɛt ay GI valyu, lɛk rifin shuga, wayt flawa, wayt rays, ɛn pɔt.
- Dɛn kin ɛnkɔrej fɔ it ɔl gren, vɛjitebul dɛn we gɛt fayv, frut, prɔtin we nɔ gɛt bɛtɛ bɔdi, ɛn fat we gɛt wɛlbɔdi.
- Pan ɔl we dis na we we kin chenj, i nid fɔ mek yu gɛt sɔm kɔmitmɛnt bikɔs yu fɔ avɔyd it dɛn we dɛn dɔn prosɛs.
- Dis kin tranga smɔl fɔ fala fɔ pɔsin we de it na do ɔltɛm.
- Di tin we impɔtant pas ɔl: Ɔltɛm to yu dɔktɔ bifo yu bigin fɔ it ɛni nyu it, mɔ if yu gɛt ɔda sik dɛn.
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