Na nɔmal tin fɔ fil smɔl fɔ fred ɛn fred we yu kam fɔ no se yu gɛt dayabitis. "A nɔ go ɛva ebul fɔ it swit igen?", "A go gɛt fɔ tek bɔku pils ɛvride?" I go mɔs bi se yu gɛt bɔku kwɛstyɔn dɛn na yu maynd. Bɔt di tru tin na dat, if dɛn manej am fayn, dayabitis na sik we pɔsin kin kɔntrol ɛn liv fayn layf ɛn gladi at. Di men tin fɔ dis na fɔ ad sɔm smɔl chenj dɛn to yu layf. Lɛ wi si wetin na dɛn tin dɛn de?
Di impɔtant tin fɔ du ɛksɛsayz fɔ di bɔdi
We yu de du ɛksɛsayz ɔltɛm, dat kin ɛp yu fɔ fil fayn pan yu bɔdi ɛn yu maynd. Di big bɛnifit fɔ pɔsin we gɛt dayabitis na dat we yu de du ɛksɛsayz, yu bɔdi kin fil fɔ insulin mɔ ɛn mɔ. Fɔ tɔk am simpul wan, di insulin we de na yu bɔdi kin bigin fɔ wok fayn fayn wan. Dis kin ɛp fɔ mek yu blɔd shuga nɔ chenj ɛn gɛt wɛlbɔdi. Apat frɔm dat, ɛksesaiz kin mek bak nɔ strɛs.
Imajin se i dɔn te we yu nɔ de du ɛksɛsayz. So, nɔ bigin big wan wan tɛm. Start sloslo ɛn smɔl smɔl fɔ mek yu spɛn mɔ tɛm. Sɛt gol fɔ ɛksesaiz fɔ lɛk 4 to sɛvin dez insay di wik, fɔ at le 30 minit wan tɛm.
Yu nɔ nid fɔ go na di jim ɛvride. Yu kin put ɛksesaiz insay di tin dɛn we yu kin du ɛvride.
- Tek di stej instead fɔ yuz di ɛlivat na ɔfis ɔ na stɔ.
- If yu de drayv, pak motoka fa smɔl ɛn waka .
- Go waka fɔ 30 minit rawnd yu neba na ivintɛm.
If yu bost fɔ du di sem tin, tray fɔ chenj di we aw yu de du ɛksɛsayz. Yu kin du aerobic eksasaiz lɛk fɔ waka ɛn jog. Resistans eksasaiz lek weit lifting na gud opshon tu. Ilɛk wetin yu du, nɔ fɔgɛt fɔ strɛch bifo yu du ɛksɛsayz ɛn afta yu dɔn du ɛksɛsayz.
I rili impɔtant fɔ no se ɛksesaiz kin mek di blɔd shuga go dɔŋ. So, if yu de tek insulin ɔ ɔda mɛrɛsin fɔ dayabitis, i impɔtant fɔ tɔk to yu dɔktɔ bɔt aw yu de du ɛksɛsayz ɛn if yu nid fɔ ajɔst di mɛrɛsin we yu de tek fɔ mek yu nɔ gɛt bɔku bɔku shuga na yu blɔd we denja.
Wan gud it we balans
If yu gɛt dayabitis, dat nɔ min se yu fɔ lɛf fɔ it fayn fayn it dɛn kpatakpata. Di impɔtant tin na fɔ no wetin yu de it ɛn ɔmɔs yu de it.
Wan gud we na fɔ ful-ɔp af pan yu plet wit vɛjitebul dɛn we nɔ gɛt stach.
| Tayp fɔ it | Ɛgzampul dɛn |
|---|---|
| Vegjetabul dɛn we nɔ gɛt bɔku stach (Vɛjitebul dɛn we nɔ gɛt stach) | Bins, brɔkoli, karɔt, kɔkumba, lɛtis, pɔmpin, tomato, spinach, bit |
| Protein ɛn ɔda tin dɛn we de mek yu bɔdi fayn | Lentil, chikip, sitrus frut, mit we nɔ gɛt bɛtɛ fat, dairy prodakt we nɔ gɛt bɔku fat, pinat, chukchuk, fish, swit pata, tofu |
| Sirial wit bran (Wɔl grens dɛn) . | Brawn rays, ɔts, bɔku wit, bali, malet, pɔp |
Tray fɔ it tri men it dɛn insay di de, ɛn spɛshal wan as yu ebul fɔ it di sem tɛm. Dɔn bak, tray fɔ mek di kabɔhaydrɛt (stach) we yu de it ɛvri it di sem.
in jεnarכl, it dεm we dεn nכ proses bεst bεst biכs dεn gεt lכw glycemic index. Dis min se dɛn nɔ de mek yu blɔd shuga lɛvɛl go ɔp kwik kwik wan. Fɔ ɛgzampul, ɔtmil we dɛn mek wit ful ɔt, bɛtɛ pas ɔtmil we dɛn kin mek wantɛm wantɛm.
If yu gɛt Tayp 2 Dayabitis, yu kin lɔs yu wet ɛn kɔntrol yu dayabitis bɔku bɔku wan bay we yu de it fayn it ɛn ɛksesaiz. Sɔm stɔdi dɔn sho se wae yu lɔs yu bɔdi fɔ lɔng tɛm dis kayn we, dat kin mek yu nɔr gɛt sik lɛk strok ɛn dis maynia sik.
Ridyus strɛs.
If yu strɛs ɔltɛm, yu nɔ go de du ɛksasaiz, drink rɔm, ɛn nɔ de kia fɔ yu dayabitis fayn fayn wan.
We yu strɛs, yu bɔdi kin tink se i nid fɔ rɛdi fɔ big fɛt ɔ fɔ rɔnawe. dis dεn kכl dis "fεt כ fכ flay" rεspכns. So di bɔdi de ad shuga ɛn fat to di blɔd fɔ gi am di ɛnaji we i nid. Dis na di rizin we mek, we yu strɛs, yu blɔd shuga lɛvɛl go ɔp.
If yu de fil se yu de wɔri, du tin dɛn we go ɛp yu fɔ rilaks.
- Ɛksasayz.
- Spend tɛm wit yu padi dɛn.
- Tink gud wan.
- Bifo yu tink bɔt bad tin, tink bɔt gud tin dɛn.
Mɔ pas ɛnitin, fɔ tɔk bɔt wetin de na yu maynd wit pɔsin we yu trɔst kin rili mek yu fil fayn. If nid de, fɔ aks fɔ advays kin ɛp bak.
If yu de smok, stɔp naw!
Dis abit na sɔntin we yu fɔ stɔp fɔ tru. If yu lɛf fɔ smok, dat go ɛp yu fɔ kɔntrol di shuga we yu gɛt na yu blɔd.
Pɔsin we de smok kin gɛt siriɔs prɔblɛm dɛn frɔm dayabitis, lɛk:
- At sik ɛn kidni sik
- Di blɔd we de flɔ na di leg dɛn nɔ bɔku. Dis kin mek pɔsin wund, ɔlsa, ɛn sɔntɛnde i kin ivin kɔt in fut finga dɛn.
- Retinopathy: Na sik we kin ambɔg di yay ɛn i kin ivin mek pɔsin blaynd.
- Peripheral Neuropathy: Na wan sik wae de mek di nerve dεm na di an εn fut dεm de pwεl, i de mek i sכmtεm sכmtεm, i kin fil pen, i wik, εn i nɔ kin izi fɔ waka.
Limit fɔ drink rɔm.
If yu tek insulin ɔ sɔm kayn dayabitis mɛrɛsin (e.g., sulfonylureas, meglitinides), we yu drink rɔm kin mek yu blɔd shuga go dɔŋ bad bad wan. We yu de drink rɔm, yu liva kin put di wok fɔs fɔ pul rɔm na yu blɔd instead fɔ mek yu blɔd shuga nɔ bɔku.
Di sayn dɛm fɔ ɔl tu di rɔm ɛn di haypoglycemia (diziz, kɔnfyushɔn, slip) kin bi di sem. Dis kin mek am izi fɔ yu ɔ di wan dɛn we de arawnd yu fɔ kɔnfyus di tu tin dɛn. Dis na tin we rili denja, ɛn if yu nɔ no natin, yu fɔ go na ɔspitul imejensi rum (ETU) wantɛm wantɛm.
In jɛnɛral, dɛn kin se uman dɛn nɔ fɔ drink pas wan drink fɔ wan de ɛn man dɛn nɔ fɔ drink pas tu drink fɔ wan de. Dɛn se wan drink na 12 ɔns bia, 5 ɔns wayn, ɔ 1.5 ɔns spirit (lɛk vodka).
Kip wan notbuk.
If yu kip yu dayari ɛvride, yu go ɔndastand wetin de afɛkt di shuga we yu gɛt na yu blɔd. Rayt dɛn tin ya na dis dayari:
- Di insulin ɛn ɔda mɛrɛsin dɛn we yu de tek
- Fɔ it it (espɛshali di tin dɛn we gɛt kabɔhaydrɛt) .
- Fɔ du tin dɛn we yu de du wit yu bɔdi
- Strɛs
- Sik dɛn we pɔsin kin gɛt
Afta wan ɔ tu wiks we yu dɔn rayt dis, yu go bigin fɔ si wan patɛn. Tek dis buk wit yu we yu go si yu dɔktɔ . E go fayn fɔ yu dɔktɔ fɔ gi yu di bɛst tritmɛnt ɛn advays fɔ yu sik.
Mɛsej we dɛn kin kɛr go na os
- I impɔtant fɔ du ɛksɛsayz ɔltɛm fɔ mek yu ebul fɔ kɔntrol di sik we dɛn kɔl dayabitis. Ivin sɔntin we simpul lɛk fɔ waka fɔ 30 minit ɛvride kin go fa.
- Fil af pan yu plet wit vɛjitebul. It ful grens lɛk brawn rays ɛn ɔtmil.
- Stress kin afɛkt di blɔd shuga lɛvɛl dairekt wan. Fɛn we dɛn fɔ rilaks.
- If yu de smok, lɛf fɔ smok tide. I kin rili inkrisayz di risk fɔ gɛt kɔmplikeshɔn frɔm dayabitis.
- Limit fɔ drink rɔm. If yu de drink rɔm, tek tɛm bad bad wan bɔt di shuga we de na yu blɔd.
- Ɔltɛm tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu layf ɔ it.
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