We di dɔktɔ tɛl yu se yu gɛt dayabitis, sɔm pipul dɛn kin tink se dɛn layf dɔn dɔn ɛn dɛn nɔ go ɛva ebul fɔ it ɛnitin we dɛn lɛk. No rays, no swit, no nat... di list long. Bɔt yu tink se na so i rili bi? Atɔl. Di tin we impɔtant pas ɔl na fɔ tek tɛm smɔl bɔt wetin wi de it ɛn mek smat chukchuk. I ivin bɛtɛ fɔ kuk na os pas fɔ it na do, bikɔs na da tɛm de wi kin no wetin ɛn ɔmɔs wi de it. Lɛ wi si aw fɔ mek fayn it we yu de kɔntrol di shuga we de na yu blɔd.
1. Go fɔ Ɔl Grens
Dis na di chenj we impɔtant pas ɔl. Mek am yu abit fɔ ad
"whole grains" to yu it. Fɔ tɔk am simpul wan, pik ɔl di grens dɛn we dɛn nɔ pul kɔmɔt na di say we dɛn de, lɛk wayt rays ɔ brawn rays. Bifo yu it wayt rays, pik bred dɛn we dɛn mek wit ful gren, lɛk bred
we dɛn mek wit wit ɛn bred we dɛn mek wit gren . Oats ɛn bali na tu fayn fayn it dɛn bak we de insay dis kategori. Dɛn gɛt bɔku fayv. So, we yu it dɛn tin ya, yu blɔd shuga nɔ go go ɔp wantɛm wantɛm.
If yu shɔt tɛm, sɔntɛnde supamakit dɛn kin sɛl brawn rays paket dɛn we dɛn dɔn kuk bifo tɛm we yu kin put na maykrowev ɛn ad am kwik kwik wan to yu it.
2. Fil yu bɛlɛ wit tin dɛn we gɛt fayv.
Tray fɔ ad
at le 8 gram fayv to yu men it. Dis impɔtant mɔ we yu de it it we gɛt bɔku kabɔhaydrɛt. Fayba tan lɛk spɔnj. I de slo fɔ tek di shuga, i de mek yu fil ful fɔ lɔng tɛm, ɛn i rili fayn bak fɔ di at wɛlbɔdi. Wi nid fɔ mɛmba bak se pipul dɛn we gɛt dayabitis kin gɛt bɔku prɔblɛm wit dɛn at. So wetin na dɛn it ya we gɛt fayv?
| Di kayn it we dɛn kin it | Ɛgzampul dɛn |
|---|
| Lentil ɛn nɛt | Lentil, chikip, pis, grɛn bins, soya bin |
| Sirial dɛn we dɛn kin mek | Oats, bali, brawn rays |
| Frut | Apul, pia, bɛri, ɔrɛnj, grepfruit, guava |
| Plant dɛn | Swit pata, Brussels sprouts, brɔkoli, karɔt, bit, kabij, spinach |
3. Ridyus di kabɔhaydrɛt ɛn ad gud ɔyl.
Pan ɔl we ɔlman de fred di wɔd "ɔyl," "gud" ɔyl dɛn de bak we gud fɔ yu bɔdi. dεn kכl dεn tin ya
"monounsaturated fats." Dɛn tin ya kin ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Di bɛst ɛgzampul dɛn na
avokado, kash, pinat, ɔliv ɔyl, ɛn kanola ɔyl . Bɔt mɛmba se dɛn tin ya gɛt bɔku kalori. So i impɔtant
fɔ it di rayt we . Ad wan slais avokado ɔ wan anful kash to yu salad. I bɛtɛ fɔ yuz ɔliv ɔyl ɔ kanola ɔyl instead ɔf kokonat ɔyl fɔ kuk.
4. Pik it we nɔ de spik yu shuga lɛvɛl.
Sɔm it dɛn de we nɔ kin mek di blɔd shuga go ɔp wantɛm wantɛm. We yu ad dɛn tin ya to yu plet, yu kin ɛp fɔ balans di impak we yu gɛt pan di blɔd shuga we di kabɔhaydrɛt (lɛk rays) kin gɛt pan yu blɔd shuga. Gud tin dɛn we yu kin pik na:
- Mit we nɔ gɛt bɛtɛ blɔd
- Chikin we nɔ gɛt skin
- Fish
- Avokado we dɛn kɔl
- Tayp dɛn fɔ lɛtis
- Eg dɛn
- Chiz (fɔ teist) .
5. Ridyus di Satyuret Fat
Ridyus di yus fɔ
sɛtyuret fat we nɔ fayn , dat na animal fat, as mɔ as yu ebul. Fɔ ɛgzampul, i rili impɔtant fɔ mek brot wit wata instead ɔf kɔndens kokonat milk, pul di fat pat dɛn na di mit ɛn kuk am, ɛn nɔ yuz bɔta ɛn ghee. Bifo dat, pe atɛnshɔn pan
di prɔtin dɛn we de kɔmɔt na plant . Ad tin dɛn lɛk lentil, chikip, grɛn bins, ɛn soya to yu it ɔltɛm.
6. Rid di diskripshɔn we de na di paket (Chɛk di Lebul) .
Mek am yu abit fɔ rid di lɛbl fɔ ɛni it we yu pak we yu bay na di stoa.
Dɛn rayt di ditel dɛn bɔt di kalori, kabɔhaydrɛt, fayv, ɛn fat. di tin we impɔtant pas ɔl na fɔ luk di "serving size" na di lɛbl, we min "di amount we fit fɔ wan pɔsin." Sɔntɛnde, di nɔmba dɛn kin sho di nɔmba fɔ di kalori dɛn we de insay wan it, nɔto di nɔmba fɔ di kalori dɛn we de insay di paket sɛf. If yu no dis infɔmeshɔn, dat kin ɛp yu fɔ kɔntrol yu blɔd shuga. 7. Mek vegtebul oil yu padi
As wi bin dɔn tɔk, mek kanola ɔyl ɛn ɔliv ɔyl bi yu men ɔyl fɔ kuk. Dɛn tu gɛt bɔku wɛlbɔdi monounsaturated fat. Mɔ di kanola ɔyl gɛt bɔku omega-3 fat asid dɛn we de ɛp yu at . 8. Mek i izi fɔ it salad
If yu fil "tu les fo mek salad", na wan izi we. Chop tin dɛn lɛk spinach, lɛtis, kɔkumba, ɛn tomato, put dɛn insay kɔntena we nɔ gɛt briz, ɛn kip dɛn na frij. Bɔt we yu nɔ ad di dresin (sos) . Dɔn yu kin yuz dis salad miksɔp fɔ sɔm dez. Fɔ sɔm minit bifo yu it, tek di amount we yu nid, ad smɔl laym jus, smɔl pepa paoda, ɛn wan drop ɔliv ɔyl, ɛn miks am. 9. Frut salad fɔ dɛzat
If yu want fɔ it swit it afta yu dɔn it, mek wan fayn frut salad instead fɔ mek wan dɛzat we gɛt shuga. Chop sɔm frut dɛn we gɛt kɔlɔ we yu want ɛn ad smɔl laym jus to am. Di vaytamɛn C we de insay laym jus go ɛp fɔ mek di frut nɔ tɔn brawn ɛn i go mek i gɛt mɔ flawa. 10. Tink tu taims abaut wetin yu de drink.
Wi kin tek tɛm wit wetin wi de it, bɔt wi kin fɔgɛt bɔt wetin wi de drink. Drink dɛn we gɛt shuga, frut drink dɛn we dɛn pak, ɛn rɔm gɛt bɔku shuga ɛn kalori we dɛn ayd. Dɛn tin ya na big tin we kin mek yu nɔ ebul fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Di bɛst drink na klin wata. If yu nɔ lɛk dat, tray fɔ drink sɔntin lɛk fizi wata, ti we nɔ swit, kɔfi , Belimal, ɔ Ranawara.
Mɛsej we dɛn kin kɛr go na os
- Fɔ liv wɛl bɔdi layf wit dayabitis , i impɔtant fɔ bi smat bɔt aw fɔ pik it.
- Bifo yu it tin dɛn we dɛn dɔn rifin lɛk wayt rays ɛn wayt bred, pik ɔl gren lɛk brawn rays wit bran ɛn ɔl mil bred.
- Put tin dɛn we gɛt fayv lɛk vɛjitebul, frut , ɛn nɛt insay yu it ɔltɛm. I de ɛp fɔ kɔntrol di blɔd shuga ɛn at wɛlbɔdi.
- Ridyus di sɛtyuret fat ɛn it mɔ monounsaturated fat lɛk avokado, kash, ɛn ɔliv ɔyl.
- Nɔ drink tin dɛn we gɛt shuga ɛn drink rɔm ɔltogɛda. Bifo dat, pik tin dɛn lɛk wata ɛn ti we nɔ swit.
- If yu gɛt ɛnitin we de mɔna yu bɔt di it we yu de it , nɔ ɛva shem fɔ tɔk bɔt am wit yu dɔktɔ .
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