If yu gɛt dayabitis, yu go mɔs no se yu nid fɔ chɛk yu blɔd shuga ɔltɛm. Yu dɔktɔ kin tɛl yu bak fɔ du blɔd tɛst we dɛn kɔl A1c tɛst bɔku tɛm insay di ia. Di gol fɔ dis tɛst na fɔ kip yu blɔd shuga lɛvɛl smɔl fɔ ɛp fɔ protɛkt yu wɛlbɔdi. Bɔku tin dɛn de we yu kin du fɔ ɛp fɔ rich dis gol.
Wetin A1c rili min?
Nɔ lɛk di blɔd shuga tɛst we dɛn kin du ɔltɛm, di A1c tɛst difrɛn smɔl. Fɔ tɔk am simpul wan, i de mɛzhɔ di shuga we de pan wan prɔtin we dɛn kɔl ɛmoglobin we de na yu rɛd blɔd sɛl dɛn. Tink bɔt am lɛk ‘ripɔt kad’ we de sho di avɛrej pan yu blɔd shuga lɛvɛl fɔ di pas tu to tri mɔnt. E kin gi yu klia pikchɔ bɔt aw yu de kɔntrol yu dayabitis fayn fayn wan.
In jɛnɛral, yu fɔ aim fɔ kip yu A1c dɔŋ 7% . Bɔt dis gol kin difrɛn difrɛn wan bay aw yu sik. Yu dɔktɔ go tɛl yu di rayt tin fɔ du. If yu tek step fɔ kip yu A1c na wɛl bɔdi lɛvɛl, dat kin rili ridyus yu risk fɔ gɛt siriɔs prɔblɛm lɛk fɔ gɛt prɔblɛm wit yu nerve, yu yay prɔblɛm, ɛn at sik tumara bambay.
So aw wi go lɔs dis A1c valyu?
Apat frɔm we yu fɔ tek di mɛrɛsin jɔs lɛk aw yu dɔktɔ tɛl yu fɔ tek, na sɔm trik dɛn ya we yu kin tray fɔ du.
1. Mek smɔl chenj na di kichin: Pɔshɔn Kɔntrol
Fɔs, ad sɔm nyu tin dɛn na yu kichin. If yu nɔ gɛt wan, gɛt wan sɛt fɔ mɛzhɔ kɔp ɛn wan skel na di kichin. Dɛn tin ya go ɛp yu fɔ mɛzhɔ di sayz dɛn fɔ di pat dɛn kɔrɛkt wan. If yu it mɔ pas wetin yu bɔdi nid, yu blɔd shuga go go ɔp. So fɔ kɔntrol di amount we yu de it na wan pan di bɛst we fɔ mek yu A1c go dɔŋ.
Fɔ bigin, i fayn fɔ mɛzhɔ yu it fɔ gɛt aidia bɔt wetin na wɛlbɔdi pat saiz fɔ difrɛn it dɛn. Yu go sɔprayz fɔ si di rayt saiz fɔ it fɔ wan it, mɔ fɔ it dɛn we gɛt bɔku kabɔhaydrɛt (stach), lɛk rays, bred, ɛn nuts. Bɔt dis abit kin ɛp yu fɔ mek yu nɔ it pasmak we yu nɔ no.
2. Mek wi arenj di it wit waes.
Na tru se it dɛn we gɛt kabɔhaydrɛt (stach) kin afɛkt yu blɔd shuga pas ɔda tin dɛn we de mek yu bɔdi fayn. If yu de it bɔku it dɛn we gɛt stach ɔltɛm, yu A1c kin go ɔp smɔl smɔl. Bɔt mɛmba se nɔto ɔl di kabɔhaydrɛt dɛn na prɔblɛm. Wi fɔ pik kabɔhaydrɛt dɛn we gɛt bɔku fayv ɛn tin dɛn fɔ it, nɔto jɔs di wan dɛn we gɛt stach.
Masta sabi bukman dɛn se yu fɔ ful-ɔp af pan yu plet wit vɛjitebul dɛn we nɔ gɛt bɔku stach.
Lɛ wi luk dis fɔ ɔndastand dis mɔ simpul wan.
| Pat pan di plet | Wetin fɔ put insay | Ɛgzampul dɛn |
|---|---|---|
| Af (1/2) pan di plet | Vegjetabul dɛn we nɔ gɛt bɔku stach | Karɔt, bins, difrɛn vɛjitebul, bit, tomato, kɔkumba |
| Wan mɔnt frɔm di plet (1/4) . | Protin we nɔ gɛt bɔku fat | Chikin, fish, eg, lentil, chikip, soya |
| Wan mɔnt frɔm di plet (1/4) . | Ɔl di Grens dɛn | Brawn rays, malet, ɔts, bali |
3. Plan yu it bifo tɛm (Meal Planning) .
Pan ɔl we i go tan lɛk se di we aw yu de mek it simpul, di tin dɛn we go apin kin bɛtɛ if yu plan fɔ it bifo tɛm. Wetin du? If yu na pɔsin we de it we yu nɔ plan bifo tɛm ɛn we yu angri, bɔku tɛm yu kin pik it dɛn we gɛt bɔku kalori ɛn kabɔhaydrɛt. Fɔ ɛgzampul, ‘fast fud’, bekeri it, ‘shɔt-it’. Dɛn tin ya kin mek yu blɔd shuga lɛvɛl ɛn A1c valyu go ɔp kwik kwik wan.
Bifo dat, we di wik bigin, mek wan rough plan fɔ wetin yu go it fɔ yu men it dɛn ɛn us tin dɛn yu go nid fɔ it. Da we de, yu go ɔltɛm gɛt wɛlbɔdi it we yu go pik we go mek yu nɔ gɛt bɛtɛ shuga na yu blɔd wantɛm wantɛm afta yu dɔn it.
4. We yu nɔ gɛt bɔku bɔku bɔdi: Nɔ nid fɔ gɛt big gol dɛn!
Nɔto ɔlman we gɛt Tayp 2 Dayabitis kin gɛt bɔku bɔku bɔdi. Bɔt if yu ɔvaweit smɔl, yu nɔ go nid fɔ lɔs bɔku bɔku wet lɛk aw yu tink fɔ si fayn chenj na yu A1c.
Na di wet we yu gɛt nawBɔku tɛm, dɔktɔ dɛn we gɛt dayabitis kin se yu fɔ tray fɔ ridyus bitwin 5% ɛn 10% .
Dis na bikɔs we yu lɔs ɛkstra wet, di insulin ɔmon na yu bɔdi kin mek yu blɔd shuga go dɔŋ fayn fayn wan. Dis min se as tɛm de go, yu A1c lɛvɛl go dɔŋ.
5. Mek wi chenj di we aw wi de du eksasaiz likl.
Apat frɔm gud it, wan pan di impɔtant abit dɛn we yu kin adopt fɔ mek yu A1c go dɔŋ na fɔ du ɛksɛsayz. Bɔt nɔ jɔs rɔn na di tredmil ɛvride. Wan ɔda we de fɔ ɛksesaiz we go ɛp yu, ɛn dat na fɔ tren yu trɛnk .
Aerobic exercise, lɛk fɔ waka, rɔn, ɔ bayk, ɛn resistance exercise, lɛk fɔ es wet, kin ɛp fɔ mek yu A1c lɛvɛl go dɔŋ if yu de du am ɔltɛm . Yu kin pik ɛni ɛksesaiz we yu lɛk.
We yu de du ɛksɛsayz, yu mɔsul dɛn nid trɛnk. Dɛn kin yuz di shuga we de na yu blɔd fɔ du dis. Dis kin ɛp fɔ mek yu blɔd shuga go ɔp kwik kwik wan afta yu dɔn it. As yu de mek ɛksesaiz bi abit, yu go notis se yu A1c lɛvɛl de go dɔŋ smɔl smɔl.
6. Di impɔtant tin fɔ yuz mɛrɛsin kɔrɛkt wan
Yu kin put yu A1c dɔŋ wit it ɛn ɛksesaiz. Bɔt if yu dɔktɔ dɔn gi yu mɛrɛsin lɛk mɛtfɔmin, i rili impɔtant fɔ tek am jɔs lɛk aw dɛn tɛl yu fɔ tek am, ɛn di rayt tɛm . If yu de skip yu mɛrɛsin ɔltɛm, yu blɔd shuga lɛvɛl kin go ɔp, we kin mek yu gɛt mɔ A1c.
Nɔ ɛva stɔp fɔ tek mɛrɛsin ɔ chenj di doz fɔ yusɛf. Tɔk to yu dɔktɔ ɔltɛm bifo yu disayd fɔ du ɛnitin.
If yu gol na fɔ ridyus ɔ stɔp fɔ tek mɛrɛsin, tɔk to yu dɔktɔ bɔt am.
7. Tek tɛm wit supamakit
Bɔku supamakit dɛn we de na di makit kin tɔk se dɛn kin stɔp A1c, bɔt nɔto ɔltɛm inof risach kin de fɔ bak dɛn klem dɛn de. Sɔntɛnde, tin dɛn lɛk sinamɔn kin ɛp fɔ mek di A1c lɛvɛl go dɔŋ to sɔm mak as tɛm de go. Bɔt mek shɔ se yu aks yu dɔktɔ bifo yu yuz ɛni sɔpɔtmɛnt.
Mɛsej we dɛn kin kɛr go na os
- A1c na yu avrej blɔd shuga lɛvɛl fɔ di pas 2-3 mɔnt. If yu kip am na wɛl bɔdi, dat kin ɛp fɔ mek yu nɔ gɛt prɔblɛm wit dayabitis.
- Yu fɔ mɛmba di sayz dɛn we yu de it, mɔ di it dɛn we gɛt kabɔhaydrɛt lɛk rays ɛn bred.
- Fil af pan yu plet wit vɛjitebul, af wit prɔtin, ɛn di ɔda wan wit ɔl grens.
- I impɔtant fɔ du ɛksɛsayz ɔltɛm fɔ mek yu ebul fɔ kɔntrol di blɔd shuga. Fɔ waka, rɔn, ɛn fɔ es wet impɔtant bak.
- Tek di mɛrɛsin dɛn we yu dɔktɔ tɛl yu lɛk aw dɛn tɛl yu, ɛn nɔ skip ɛni it.
- Ɔltɛm tɔk to yu dɔktɔ bifo yu mek ɛni chenj, mɔ bifo yu yuz nyu sɔpɔtmɛnt.
- Dis waka go tek sɔm tɛm. Nɔ ɛkspɛkt fɔ gɛt rizulyt fɔ wan nɛt. Fɔ fala dɛn wɛlbɔdi abit ya wit peshɛnt ɛn dedikeshɔn. Yu A1c go definitli kam dong!
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt